#68 - Q&A - Weekend Syndrome, Motivation & Fuelling Fat Loss Fundamentals podcast

11:38

If you’re constantly thinking about food—what to eat, when to eat, how much you’ve had, or whether you’ve “blown it”—you’re not broken. You’re experiencing food noise . In this episode, we break down where food noise comes from, why it’s not your fault, and the simple, science-backed steps you can take to finally quiet the chaos around food. We’ll cover meal timing, protein, fibre, hydration, sleep, trigger foods, and the surprising truth about why fat loss might be making it all worse. If you’re ready to make peace with food and free up some headspace, this one’s for you. Need some help? Head to fatlossfundamentals.co.uk…

Fat Loss Fundamentals

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#77 - What to do after you binge eat 11:04

6 days ago11:04

11:04

Struggling with overeating? You’re not alone, and more importantly—you’re not doomed. In this episode of the Fat Loss Fundamentals podcast, we’re diving deep into what to do after you overeat. Because let’s be real—it will happen. Life happens. Cake happens. But what separates those who succeed from those who stay stuck is how they respond when it does. You’ll learn: ✔ Why overeating isn’t actually the problem—your reaction to it is ✔ How to stop the “sod it” spiral before it drags you into a week-long binge ✔ A simple mindset shift that puts you back in control of your eating, no matter what ✔ The foolproof reset protocol to get back on track—without restriction, guilt, or punishment And because we love a good metaphor, we’re also talking about paragliding (yes, really) and why being the pilot in command is the key to lasting fat loss. Hit play and let’s get into it. And if you’re ready to take the guesswork out of weight loss, head to fatlossfundamentals.co.uk and let’s get you results that actually last.…

Fat Loss Fundamentals

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#76 - Availability bias is screwing you over 4:39

8 days ago4:39

4:39

Ever had one bad day and convinced yourself you’d completely failed? You go slightly over your calories, skip a workout, or eat something you “shouldn’t” have—and suddenly, it feels like everything is ruined . You forget the days (or weeks) of consistency and let one moment define your entire journey. This is called availability bias —your brain zooming in on what’s most recent and most dramatic, instead of looking at the bigger picture. And if you’re not careful, it can completely wreck your weight loss progress. In this episode, I break down: • Why one mistake doesn’t undo all your progress • How availability bias tricks you into thinking you’ve failed • The stock market analogy that will change how you see weight loss • Three practical questions to ask yourself when you feel like giving up • How to coach yourself based on patterns, not single moments One bad meal doesn’t make you gain weight, just like one good meal doesn’t make you lean. It’s the long-term trend that matters. If you’re tired of beating yourself up and want real support in your weight loss journey, join Fat Loss Fundamentals at fatlossfundamentals.co.uk . See you in the episode!…

Fat Loss Fundamentals

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#75 - Be "unoffendable" 4:14

11 days ago4:14

4:14

Ever found yourself changing your order at a restaurant because someone made a comment about your food? Or feeling guilty for skipping drinks because your friends acted like you were ruining the night? Yeah, me too. For years, I let other people’s opinions completely derail my progress . One little comment would plant the seed of doubt, and before I knew it, I’d convinced myself I was being “too strict” and ended up eating and drinking way more than I actually wanted to. The problem wasn’t what other people were saying—it was how much I let it affect me . In this episode, I’m breaking down: • Why people feel the need to comment on your choices (spoiler: it’s about them, not you) • How small digs can completely mess with your head and lead to self-sabotage • The mindset shift that will make you immune to judgement • How to stay unshakable in your own goals , no matter what anyone else says If you’ve ever let a passing comment knock you off track, this episode will help you stop giving away your power and stay focused on what actually matters. For coaching and support with your fat loss journey, visit fatlossfundamentals.co.uk .…

Fat Loss Fundamentals

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#74 - My summer weight loss plan 8:59

12 days ago8:59

8:59

With summer just around the corner, I’m taking you behind the scenes of my own fat loss phase—no crash diets, no nonsense, just a realistic, structured approach that works. Right now, I’m in the middle of moving to Andorra , juggling work, stress, and a less-than-ideal eating environment, but I’m still making it happen. Because waiting for the “perfect time” is exactly why most people stay stuck. In this episode, I’ll break down exactly what I’m doing to lose a few kilos before summer , including: • Regular weigh-ins and how I track progress without obsessing over the scales • Sticking to simple, repeatable meals to make life easier • Prioritising morning walks for movement without adding stress • Planning meals out so I can still enjoy social events while staying on track • Managing stress and sleep —because fat loss isn’t just about food and exercise Fat loss isn’t complicated, but most people get stuck in the planning stage instead of actually taking action . If you’ve been overthinking it, this episode will help you cut through the noise and just get started . For coaching and support with your own fat loss journey, visit fatlossfundamentals.co.uk .…

Fat Loss Fundamentals

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#73 - Loose skin, avoiding cameras & safety clothes 11:33

15 days ago11:33

11:33

Do you avoid cameras, hide behind baggy clothes, or obsess over loose skin? You’re not alone. So many women struggle with body image, feeling invisible in photos, and keeping “safety clothes” in their wardrobes just in case. But here’s the truth—hiding doesn’t make you feel better. It just keeps you stuck. In this episode, we’re talking about: ✅ Why avoiding the camera is erasing you from your own life ✅ How keeping clothes that don’t fit is sabotaging your progress ✅ The reality of loose skin and why it doesn’t define you If you’re tired of letting body insecurities control your life, this is for you. Let’s talk about how to move forward and start actually living in the body you have now. Head to fatlossfundamentals.co.uk to get the support you need.…

Fat Loss Fundamentals

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#72 - Why wanting to quit is a good thing 8:03

18 days ago8:03

8:03

Ever feel like weight loss is just too hard ? Like you’re doing everything right, but the scale isn’t moving, your progress feels slow, and no matter how much effort you put in, you’re stuck in the same cycle? That feeling—the frustration, the doubt, the urge to throw in the towel—is what The Dip is all about. In this episode, we’re having a real, no-BS conversation about what to do when you feel like giving up. Because here’s the truth: this is the moment that separates success from failure. Most people quit when things stop being easy. When motivation disappears. When progress slows down. They tell themselves they’re just not meant to lose weight, that it’s too hard, or that something must be wrong with them. But that’s a lie. The Dip isn’t a sign that you’re failing—it’s a sign that you’re this close to breaking through. So today, we’re talking about: ✅ Why The Dip happens in every weight loss journey (and why most people quit too soon) ✅ The two choices you have when you feel like giving up—and why one of them guarantees failure ✅ How to tell if you’re actually putting in the work—or just going through the motions and expecting magic to happen ✅ The one mindset shift that completely changes the way you approach weight loss ✅ Why real, lasting results take time (and how to stop sabotaging yourself by expecting overnight success) If you’re feeling stuck, frustrated, or like you’re on the verge of quitting, you need to hear this. Because this is the part where most people fail… but it’s also the part where you have the biggest opportunity to succeed. Are you going to quit and start over again next year? Or are you finally going to push through and get the results you actually want? It’s time to decide. Ready to stop the cycle and make this the last time you ever have to lose weight? Get the support, strategy, and accountability you need at fatLossfundamentals.co.uk and commit to real results—no more starting over.…

Fat Loss Fundamentals

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#71 - How to stop holding yourself back 7:05

20 days ago7:05

7:05

If you feel stuck in your weight loss journey, it’s not because you lack motivation or discipline—it’s because deep down, you don’t believe you can do it. And that belief (or lack of it) affects every decision you make. You hesitate, you avoid setting big goals, and you convince yourself it’s not possible before you even try. In this episode, we’re breaking down how to build self-belief, take action even when you don’t feel ready, and finally stop getting in your own way. You’ll learn why the fear of failure holds you back, how to shift your mindset so you can start making real progress, and how to stop focusing on everything that could go wrong. Because the truth? The people who succeed aren’t the ones who never fail. They’re the ones who keep going despite it. If you’re ready to start believing in yourself, this episode is for you. For more support and coaching, head to fatlossfundamentals.co.uk and let’s make it happen.…

Fat Loss Fundamentals

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#70 - Real talk (i'm fed up) 8:38

22 days ago8:38

8:38

If you’ve been stuck in the cycle of losing weight, gaining it back, and feeling like you’re constantly starting over, this episode is for you. The truth is, weight loss is hard . Not because it’s complicated, but because it requires you to do things that, in the moment, you don’t want to do . It’s not just about eating less and moving more—it’s about learning how to handle stress, cravings, and setbacks without using food as a crutch. You could take the shortcut—cut carbs, drink shakes, follow a strict plan—but if you don’t fix the habits, patterns, and emotional triggers that got you here, the weight will always come back. In this episode, I break down why so many people struggle to keep the weight off, why quick fixes always fail, and what actually makes the difference between people who succeed and those who stay stuck. If you’re ready to stop spinning your wheels and actually make lasting progress, head to fatlossfundamentals.co.uk .…

Fat Loss Fundamentals

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#69 - The harder you try, the worse it gets 8:55

24 days ago8:55

8:55

If your old diets really worked, you wouldn’t still be trying to lose weight. Let’s be honest—how many times have you convinced yourself that this time will be different? That keto worked, that calorie counting worked, that cutting carbs or fasting was the thing that got the weight off? But if it really worked, why are you here? A diet only works if you keep the weight off. And if you’ve spent years bouncing between extremes—restricting, bingeing, panicking, starting over—then no, it didn’t work. In this episode, I’m talking about the ignorance tax —the price you pay for trying to figure it out on your own while making the same mistakes over and over. I’ll share my own experience of running in circles, refusing to get help, and why admitting I needed support changed everything. Because at some point, you have to ask yourself: how much longer am I going to keep trying to do this alone? If you’re done paying the ignorance tax and ready to finally get the support you need, head to fatlossfundamentals.co.uk .…

Fat Loss Fundamentals

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#68 - Q&A - Weekend syndrome, motivation & fuelling 31:46

27 days ago31:46

31:46

In today’s Q&A episode, we answered some questions from our Break The Yo-Yo clients around nutrition, training, and mindset —including how to stop sabotaging yourself every weekend, whether frozen high-protein meals are a good option, and how to bring back motivation when exercise feels like a chore. We’re covering: • Are frozen high-protein meals like Lean Cuisine a healthy choice for quick lunches? • Higher carbs vs higher fats in a calorie deficit— does it actually matter? • How to bring back enthusiasm for exercise when it all feels like a slog • What to do when your non-negotiables become ingrained habits —should you push for more or just be happy with consistency? • How to fuel your training for a half marathon and whether electrolyte drinks are worth it • The weekend sabotage cycle —how to break the pattern and stop undoing progress • How to stop feeling guilty about food and break the mindset of “good” and “bad” eating If you’ve ever felt stuck in yo-yo dieting, struggling with consistency, or unsure how to make fat loss fit into real life , this episode will help you shift your approach. If you need support, structure, and accountability , head to fatlossfundamentals.co.uk for coaching and guidance.…

Fat Loss Fundamentals

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#67 - Stop moving the goalposts 7:11

29 days ago7:11

7:11

If you’re constantly moving the goalpost, you’ll never feel satisfied. You’ll hit a goal, feel a quick high, and then tell yourself it’s not enough . You need to do more , be better , go faster . And before you know it, you’re in a cycle of chasing happiness instead of experiencing it. In this episode, we’re breaking down why achievement alone will never make you feel fulfilled, how to stop running on shame and start running on momentum, and why feeling good now will actually get you to your goal faster . If you’re ready to stop chasing the high and start actually enjoying your progress, check out fatlossfundamentals.co.uk and let’s get to work.…

Fat Loss Fundamentals

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#66 - Self doubt isn't the problem - this is 6:48

5 weeks ago6:48

6:48

If you’ve ever felt not good enough , this episode is for you. For most of my life, I had a voice in my head that told me, you’re not good enough —no matter what I did. It was there when I was losing weight, when I started my business, even when I was just petting my bloody cat. And for years, that voice ran the show . Until I realised something that changed everything: I can hear that voice without listening to it. In this episode, I’ll teach you exactly how to challenge the thoughts that are keeping you stuck, how to stop letting that shitty little voice dictate your actions, and how to start giving yourself some equal airtime —because not everything you think is true. If you’re ready to stop believing your own bullshit and start living the life you actually want , check out fatlossfundamentals.co.uk and let’s get to work.…

Fat Loss Fundamentals

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#65 - Your new life will cost your old one 7:50

5 weeks ago7:50

7:50

You’re not failing your diet. Your diet is failing you . You’ve lost weight before. You’ve done keto, paleo, fasting, shakes, points, detoxes—whatever the latest trend was, you’ve tried it. And yet, here you are. Back at square one. Again. The reason? You’re trying to live two lives at once. The “new, healthy you” and the old, comfortable one. And they cannot coexist. If you want to lose weight and keep it off , you don’t just need a new meal plan. You need a new identity. The version of you that maintains your goal weight isn’t the same person who struggled to lose it in the first place. In this episode, I’ll show you exactly what that shift looks like, why you keep slipping back into old habits, and how to actually make a permanent change—without giving up your entire life. Ready to stop the cycle? Check out fatlossfundamentals.co.uk and let’s sort this out properly.…

Fat Loss Fundamentals

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#64 - How to stop using food as a reward 7:11

5 weeks ago7:11