Bite-Sized Weight Loss With Human Design

Instead of following blanket recommendations from influencers, I'm going to give you a simple method to estimate how many calories to eat to start your weight loss journey.

I'll provide some practical tips to implement the process and some coaching tips to manage the journey.

Take notes on this one.

Fat burners are generally believed to help people lose fat and they are marketed as a quick and easy solution to weight loss.

But do fat burners really help with weight loss?

This quick episode will dive a little deeper into the evidence.

Messing up your 'diet' can feel really bad.

Small slip-ups can derail your entire week or month.

If you are self-critical about your choices or lapses, this episode is really important for you.

The strategies discussed will help you make healthier choices and be far more consistent with your diet and weight loss plan.

It's so simple but so powerful and will get amazing results.

In its simplest form, weight loss occurs when you’re in a calorie deficit.

This episode contains 9 tips and ideas to lose weight without counting calories.

By practicing a combination of these healthy habits you can get into and stay in a calorie deficit with less stress, less time, and no number-crunching.

Some people make a lifetime career of being on and off diets.

There's only one successful way to approach weight loss and that's once and for all.

This episode will help you see the key elements of a successful fat loss plan and the features you should incorporate to succeed long term.

My Fit Habits Weight Loss Coaching Program⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - Lose 5-10 kgs of fat in 16 weeks without counting a single calorie or spending endless hours in the gym.

Do you feel like you're eating healthy but results aren't showing?

For most people, their snacking habits can be the major issue derailing their progress.

If so, I have some tips inside this episode to control snacking and start hitting your weight loss goals.

Is HIIT training superior to Steady State aerobic training for fat loss?

Find out in this latest episode as I dive into a very recent study that highlights the benefits and limitations of both options and what is best for you to use for fat loss.

The Fat Loss Pyramid - the most important things to do for fat loss.

When it comes to fat loss - where should you focus most of your efforts?

Diet? Exercise? Sleep? Supplements?

In this episode, I lay out the most important elements of a successful fat loss plan so you can focus your energy where it matters most to get the best results with the least amount of effort.

Is time-restricted eating more effective than calorie counting for weight loss?=

Time Restricted eating is one method for achieving successful weight loss and may even be more effective for a lot of people.

In this episode, I provide some recent research into this question so you can decide what method is best for you.

In this quick episode, I'll answer some of the most common fat loss and fitness questions.

1. Why do some people lose more fat than others on the same program

2. Does fasted exercise promote better fat loss?

3. Does high-intensity exercise decrease appetite?

4. What are the benefits of weight training in a fat loss program?

5. How do I include Cardio in a fat loss program?

6. How do I train with weights to maximize calorie burning?

7. Is exercise unimportant for fat loss?

In this short episode I discuss a few tips to help you stick to your

diet or weight loss plan for more than a few weeks.

If you are someone who is constantly on or off a diet plan, I think

this episode will really help.

We don't have a weight loss problem, we have a weight maintenance problem. Learn to stick to your diet for longer with the tips in this episode.

Scientists compared 12 different combinations of diet and exercise to provide an evidence-based answer. 

Find out the results in this short episode today.

Seven ways to get in control of junk food.

Junk food is here to say. It's always going to be around us.

If you feel like you're eating too much junk food or can't resist daily treats, this episode will help.

First, you'll understand how food manufacturers make it really difficult for us to say NO, and then I'll provide several strategies to manage junk food to take control of your eating habits.

Do you hit the snooze button instead of doing your morning workout?

Do you reach for the stale biscuits in the office instead of the fruit you packed for a snack?

Do you want to be healthier but drink wine right now?

You may have great intentions but fall short in action.

This podcast will highlight some cool strategies to make the healthier choice at the moment and help you build stronger, healthier habits that support your fitness goals.

Enjoy the episode.

Some people love to track food.

Some people would rather watch paint dry.

Either way, tracking is a very powerful tool to help with the first step of change - awareness.

In this quick episode, I talk about a cool little study that tracked people for 6 months to see if tracking resulted in more or less weight loss.

Enjoy the episode.

I'm thrilled to dive into a topic that hits home for many of you – the irresistible allure of treats and junk food.

Today, I'm highlighting a solution that transforms how you approach tempting indulgences.

Get ready as I explore the SIMPLE but powerful tool known as KSAFE and how it's tackling our snacking struggles head-on.

This episode will help:

1. Individuals Battling Cravings:
2. Busy Professionals:
3. Weight Management Seekers:
4. Families and Children:
5. Anyone Seeking Behavioral Change:

Stay tuned – this episode might just be the key to mastering treat temptations and reclaiming control over your eating habits.

We all have our "problem" foods or "trigger foods".

They are the ones we struggle to put down once we start eating them.

This quick episode offers some suggestions to manage this based on a cool little 12-month study to help people manage

their trigger foods.

I hope it helps. Enjoy the episode.

Welcome to today's episode where I delve into a common cognitive/mindset trap that affects countless people on their weight loss journey – the planning fallacy.

I'll explore how this psychological bias leads people to set overly optimistic expectations, underestimate the challenges, and ultimately sabotage their weight loss efforts. But fear not, I won't leave you hanging!

I'll also share practical strategies to combat the planning fallacy, helping you set realistic goals, build effective plans, and stay motivated throughout your transformation journey.

Let's take a closer look at the planning fallacy and discover how to overcome it for lasting success in your quest for a healthier you!

Is Fasted Cardio Superior to Fed Cardio for Fat Loss?

Why do some people have the opinion that fasted cardio is superior to fed cardio for fat loss?

While exercising in the fasted state clearly prioritizes the burning of fat to fuel the exercise session, does this guarantee actual body fat loss over time (with consistent, daily fasted-state cardio)?

Find out in the episode.

All-or-nothing thinking.

"It's good." "It's bad." "I can never lose weight." "I can never stay fit." "I just can't sleep." "I ate dessert so my diet is ruined."

"I'll never be able to control my eating."

These are examples of thought distortions that can derail your weight loss and fitness goals.

This quick episode will help you understand what these thoughts are and how to start reframing them to move forward with

your weight loss goals.

How to set up your environment to make weight loss a lot easier.

We live in a world filled with temptation and it can make it really difficult to lose weight and maintain our weight loss.

In this quick episode, I provide some practical tips to set up your environment to make weight loss feel a lot easier.

You won't need as much discipline or willpower and you will make the healthier choice the easy choice if you follow these tips.

In fact, you'll wonder why you didn't do this earlier.

Using food to manage feelings / Emotional eating.

Using food as comfort, to feel good, and to stop feeling bad isn't a problem on it's own.

It can become a huge issue if we use food as the only mechanism to soothe discomfort or manage our feelings.

In this short episode, I explain what emotional eating is and provide 3-4 simple strategies to help.

I also talk about irregular eating habits and provide 3 simple tips to manage this.

Enjoy the episode and I hope it helps.

Nutrition Troubleshooting - Trouble Recognising Hunger And Fullness Cues - 2 Tips To Help

Most people have no idea what physical hunger / and or fullness actually feel like. We have little to no appetite awareness.

Basic appetite awareness is one of the most useful and accurate ways someone can recognize how much food their body needs.

In this short episode, I share two powerful tips to master appetite awareness which will help you regulate your calorie intake without spending hours weighing, measuring, or tracking food.

Enjoy the episode.

Nutrition Troubleshooting. Eating Too Quickly - 7 Simple Strategies To Master Slow Eating.

It's easy to focus on what you are eating like carbs and protein and fats. It's also easy to focus on the amount you are eating but sometimes, HOW you eat can matter just as much as what and when you eat.

In this troubleshooting episode, I will give you 7 really simple tips to master slower eating so you can feel less bloated and more full, take in fewer calories and lose weight without much effort.

Enjoy the episode.

Nutrition Troubleshooting - 4 simple tips to eat more whole foods

Along with eating too many processed foods, many people struggle to eat enough nutrient-rich, whole foods. It can feel difficult or boring.

In this episode, I share 4 simple ideas that will help you add more low-calorie, nutrient-dense foods to your diet so that you can look, feel and perform at your best.

6 Simple Coaching Strategies to Break Free from Processed Foods Without Using Willpower

One of the biggest limiting factors for weight loss is eating too many processed foods.

Processed foods are everywhere and it's hard to resist their sweet concoction of ingredients but they can make us eat way more calories than we need.

In this quick episode, I will troubleshoot and offer 6 simple coaching strategies to minimize processed foods and help you make healthier choices most of the time without using willpower and discipline.

Evening Vs Morning Exercise For Weight Loss. Which Is Better?

A short episode today highlights a cool little study conducted at the end of 2022 that looked at morning vs evening exercise for weight loss.

I hope you enjoy the episode.

Fuel Your Body Right: 10 Tried and Tested Suggestions for Long-Lasting, Sustainable Eating Habits.

Are you tired of the endless cycle of diets, deprivation, and disappointment?

Do you want to learn how to develop healthy eating habits that will last a lifetime?

Then, this podcast episode is for you!

This episode offers practical tips and insights for building 10 long-lasting skills and habits that you can use at any stage of your life to master healthy eating.

These tips and simple and easy to implement and will have a big positive impact on your overall eating.

Is Fruit Making Me Gain Fat? 

Fructose - a type of sugar found in fruit, honey, and many soft drinks - has been labeled by some as a deadly toxin that should be banned immediately. 

It seems that no matter where you turn, you will come across information telling you that fructose/fruit will make you fat and impair your fat loss efforts.

In this quick episode, I delve into how fructose is used in your body and how it may or may not be converted to fat.

This episode will teach you the 6 key ingredients for building healthy weight loss habits that stick.

Are you tired of yo-yo dieting and struggling to make lasting changes to your health?

Do you INTEND to do healthy habits but never get going or can't stick with them?

Join me as I explore the science behind habit formation and offer 6 practical tips for incorporating healthy habits into your daily routine.

If you want to put healthy eating and exercise on cruise control, this is the episode for you.

Tune in to start your journey toward sustainable weight loss today!

Are you wondering if the time of day you eat your calories could be impacting your weight loss results?

In this podcast, I highlight a very cool study diving into the ongoing debate of morning versus evening calorie distribution for weight loss.

I examine the latest scientific research and provide practical tips and strategies for optimizing your calorie intake throughout the day. Whether you're a morning person or a night owl, tune in to discover which approach could be the key to unlocking your weight loss success.

There is no doubt that at some point in your fitness or weight loss goals, you will face difficult challenges.

Lots of obstacles will appear that will distract you and make it hard for you to stay on track with the actions and goals you have set. 
That’s what this podcast episode is all about, supporting the repetition of healthy eating and exercising by mitigating obstacles and setbacks. 

I am going to show you two key behaviour change skills that you can use to prepare for obstacles ahead of time, and utilize proven strategies to overcome these obstacles, should they occur so that you can keep the weight off.

In this episode, I explore the benefits of protein for weight loss and why it's the most important group for quality weight loss.

I discuss how increasing your protein intake can lead to greater fat loss and help preserve muscle mass, even when you're in a calorie deficit.

Whether you're looking to lose weight, build muscle, tone up, or simply improve your overall health, this podcast episode will provide you with the knowledge and tools you need to make protein a key part of your diet.

In this podcast episode, I delve into the topic of losing fat while maintaining muscle mass and avoiding the dreaded "skinny fat" look.

I discuss the science behind losing fat and building muscle, including the importance of nutrition, exercise, and recovery.

I share practical tips and strategies for achieving your fat loss and muscle retention goals, including specific workout and diet recommendations.

Whether you're a fitness enthusiast or just starting on your weight loss journey, this episode provides valuable insights and actionable advice for achieving quality weight loss and body recomposition in a sustainable and healthy way.

In this episode, I dive into the often-overlooked connection between sleep and weight loss.

Did you know that catching enough Z's can make or break your weight loss goals?

I'll reveal the 3 surprising ways that sleep impacts your body's ability to shed those extra pounds and share tips on how to improve your sleep habits for optimal results.

So, grab a cup of green tea, get cozy, and let's dive in!

Transform Your Body with These 10 Weight Loss Tips

In this episode, I go beyond the usual advice of simply eating protein, lifting weights, and reducing calorie intake. 

By the end of this podcast, you will have a deeper understanding of your weight loss objectives and a more intelligent strategy for reaching them. This episode will provide you with greater clarity around your weight loss goals and equip you with actionable tips to help you achieve them with ease.

In this episode of "Why I Love 3 Meals Per Day for Weight Loss," I explore the idea that eating three balanced meals a day can actually aid in weight loss by providing sustained energy, reducing cravings, and preventing overeating and most importantly, make your food life easier and simpler.

Tune in for a short discussion on how to achieve your weight loss goals without deprivation or extreme measures.

We're bombarded with conflicting information about diets and weight loss every day, but the truth is that there's only one fundamental principle that matters: energy balance.

In this episode, I'll dive into the science behind energy balance, what it is, and how it affects your metabolism, weight, appetite, and overall health. 

Whether you're looking to lose weight, gain muscle, or simply improve your overall health, "Energy Balance - The Only Diet Principle That Works" is the episode for you. So tune in, and let's get started on your journey to a healthier you.

"Fitness and Food: How Temptation Bundling Can Help You Reach Your Goals"

In this episode, I explore the concept of temptation bundling and how it can be used to make exercise and healthy eating habits more enjoyable and sustainable.

I discuss how pairing activities that we enjoy with those that we may not be as enthusiastic about can help us form new habits and create a positive feedback loop.

I also share practical tips and strategies for using temptation bundling to achieve your fitness and nutrition goals, based on the latest research and expert advice.

Whether you're looking to get in shape, eat healthier, or simply improve your overall well-being, this episode is sure to provide valuable insights and inspiration.

Top scientists/researchers believe there are 3 main reasons that derail people's weight loss efforts.

Find out what they are and how you can combat them to actually keep the weight off.

Enjoy the episode.

The Secret Weight Loss Weapon You Have Access To But Don't Use

Today I want to talk about a simple nutrition habit that you can implement straight away to minimize bloating, improve digestion and increase your chances of losing weight and keeping it off.

I call it a nutrition superpower.

In fact, this superpower has major benefits for weight loss, digestion, and overall appetite management, and best of all, it doesn’t take tonnes of energy to do. You can fit it in with your current schedule and you’ll be happy when you master this habit.

Enjoy the episode.

In this episode, I chat quickly about the specific and most frequently mentioned strategies used by participants who have been successful at maintaining weight loss.

This is based on a long-term project monitoring thousands of people who have successfully lost weight and kept it off for at least 2 years.

There are some good findings in this project and the tips are not hard to follow.

Enjoy the episode.

If you want to lose 5-10kg+ this year, this is the podcast for you.

In this podcast episode, I give 23 actionable tips and ideas to achieve your weight loss goal this year.

The tips cover Goal setting, habits, psychology, training and nutrition.

I am sure you will get a lot out of this episode. Enjoy.

Don't Ban Alcohol In January - And other unconventional New Years fitness resolutions

I know there are a million podcasts about New Year's fitness resolutions at the minute but I am going to approach it in a slightly more unconventional way.

If you are tired of a too-strict diet and exercise regime, and tips that fail before February even starts, try these slightly less popular but more effective resolutions to help you get fit and improve your health in 2023.

Is it better to lose weight quickly or slowly?

In this episode, I go over the pros and cons of smaller and larger calorie deficits.

I am an advocate of slow weight loss but I may change my mind given recent research.

As always, you can pick which method suits you. 

5 mindset changes that will help you succeed with your next diet.

Weight loss is 90% psychology and 10% Mindset (silly trainer joke).

I've been training people since 2005 and this episode highlights the 5 common mental approaches

that people use when it comes to weight loss and why they fail. I provide simple tips and strategies to change these

mindsets and help you succeed with your next diet or weight loss program. You will get a lot from this episode. Enjoy.

How much does weight training help with fat loss?

In this episode I look at a cool little study that wanted to know the following:

• Does resistance training combined with diet produce greater improvements in body composition compared to resistance training or diet alone?
• Does resistance training combined with diet result in greater reductions in belly fat compared to resistance training or diet alone?

I also bust some metabolism myths and give some tips for training to improve fat loss and muscle building.

Enjoy the episode. Thanks for listening.

The Most Important Question To Ask Yourself Before Starting Your Next Weight Loss Plan

This question is simple but powerful and the answer will save you a lot of frustration, guilt, and suffering.

I know it will help you to rethink your approach to weight loss in a positive way.

After "How do I lose Weight?', the biggest question I get is:

"Do I have to give up my wine / beer to lose weight?"

You may have heard that alcohol blocks all fat burning and therefore puts the brakes on weight loss but this is based on a key misunderstanding.

So, let's clear up some misconceptions and give you some the answers of how to drink and still lose weight.