Ep 13: Control what Counts! 10 Daily Actions that drive Sustainable Weight Loss

CONTROL WHAT COUNTS: 10 daily actions that drive sustainable weight loss

Show Notes

In this episode, I introduce a powerful way to take ownership of your weight loss journey, by controlling what you can. As a nutritionist who's maintained a 30kg weight loss for 23 years, I know firsthand how frustrating it can be when the numbers on the scale don't reflect our efforts. Today, I'm sharing my proven system for sustainable weight loss that focuses on the actions you can control rather than the scale fluctuations you can't.

This process-focused approach has been game-changing for both my personal journey and for my clients. I break down the ten most powerful actions across three key categories – food, mindset, and planning – that will transform your relationship with weight loss and put you back in control.

If you're tired of the emotional rollercoaster that comes with scale obsession, this episode offers a refreshing alternative that celebrates your daily wins and empowers you to create lasting change. Remember, weight loss success isn't just about the numbers – it's about consistent action that becomes your new normal.

What You'll LearnWhy focusing on the scale can sabotage your weight loss successThe three critical categories for sustainable weight loss: food, mindset, and planningMy complete system of 10 powerful actions you can control (unlike the scale!)Why low carb eating is especially effective for women over 35 and perimenopausal womenHow to structure your meals to optimize fat burning and stabilize blood sugarThe importance of "shake-up days" to prevent metabolic adaptationPractical mindset strategies including journaling and connecting to your "why"How sleep quality impacts weight loss and appetite regulationSimple meal planning techniques that take only minutes but save hoursHow to use a food diary effectively without becoming obsessedKey MomentsThe Scale Problem: Why scale obsession leads to frustration and self-sabotageFood Strategy #1: Eat low carb food ALWAYS – why this is non-negotiable for sustainable resultsFood Strategy #2: Focus on good meals, only snack when truly hungryFood Strategy #3: Leave at least four hours between meals for proper digestion and fat burningFood Strategy #4: Create variability in your eating to prevent metabolic adaptationMindset Strategy #5: Do 15-20 minutes of journaling every morningMindset Strategy #6: Connect to your "why" daily – the most important driver of actionMindset Strategy #7: Prioritize 7+ hours of sleep with early bedtime for optimal fat burningPlanning Strategy #8: Create a simple weekly meal plan, especially for dinnersPlanning Strategy #9: Make a specific daily food plan each morningPlanning Strategy #10: Keep a food diary for accountability and pattern recognitionStarting Point: Begin with clarifying your "why" – when your goal is important enough, the actions become easierComing Up Next

Next week, I'll be diving into the crucial difference between weight loss and maintenance. I'll share exactly what actions you need to take to transition successfully and how to make sure you nail maintenance so you never gain your weight back again. This is essential information for anyone who wants to make their weight loss permanent, so make sure you tune in!

Don't forget to check the show notes for links to my social media, my free 5-day low carb meal plan with 5 delicious dinner recipes, and my four-week Foundations of Fat Loss program – specifically designed for the fat-burning needs of women over 35.

Remember, the only thing that will stop you from reaching your goal is if you quit. Never, ever give up!

If you are ready to get off the crazy diet wagon and find a way of eating and a way of thinking that WORKS, come and join Sheryl each week for practical advice, tips and a boost of motivation, so you START NOW and nail your goals 🥳

• No. of episodes: 19
• Latest episode: 2025-06-29
• Education Health & Fitness Self-Improvement Nutrition

Where can you listen?