Bite-Sized Weight Loss With Human Design

Many people believe that losing weight slowly is better for long-term success.  There's a common saying, "slow and steady wins the race."  But is this true when it comes to weight loss?  In this short episode I cover the results of a fascinating study highlighting the different success rates of fast and slow initial weight loss. W: ⁠⁠⁠https://www.northsydney-personaltrainer.com.au/⁠⁠...

A lack of sleep works against us on both body composition fronts – it reduces our ability to build muscle and increases our capacity to gain body fat.  Fat loss is a predictable outcome when dieting under sufficient sleep conditions. However, when dieting under conditions of insufficient sleep, there appears to be added resistance to losing body fat.  Find out how and why this happens and what you...

In this short episode, I'll highlight 4 legitimate weight loss hacks that have good scientific evidence to back them up. You can implement these strategies right away to get results and it won't take a huge effort. W: ⁠⁠⁠https://www.northsydney-personaltrainer.com.au/⁠⁠⁠ I: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesignpt⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ T: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesign⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠F: @humande...

In this short episode, I discuss the three big macro-trends that are making us gain weight and why weight loss is harder than ever. It's not impossible though and I provide several tips and strategies to combat these trends. W: ⁠⁠⁠https://www.northsydney-personaltrainer.com.au/⁠⁠⁠ I: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesignpt⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ T: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesign⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠F: @h...

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. W: ⁠⁠⁠https://www.northsydney-personaltrainer.com.au/⁠⁠⁠ I:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesignpt⁠...

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. W: ⁠⁠https://www.northsydney-personaltrainer.com.au/⁠⁠ I:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesignpt⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ T:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesign⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

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. W: ⁠htt...

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. W: https://www.northsydney-personaltrainer.com.au/ I:  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@humandesignpt⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠...

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...

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

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. ⁠⁠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 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. ⁠⁠My Fit Habits Weight Loss C...

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. ⁠⁠My Fit Habits Weight Loss Coaching Program⁠⁠⁠⁠⁠⁠⁠  - Lose 5-10 kgs of fat in...

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 wi...

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. ⁠My Fit Habits Weight Loss Coac...

Scientists compared 12 different combinations of diet and exercise to provide an evidence-based answer.  Find out the results in this short episode today. 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. I:  ⁠⁠⁠@humandesignpt⁠⁠⁠ T:  ⁠⁠⁠@humandesign⁠⁠⁠ ⁠⁠⁠F: @humandesignhealthandfitness⁠

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 y...

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, health...

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. My Fit Habits Weight Loss Coaching Program⁠⁠  - Lose 5-10 kgs in...

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: Individuals Battling Cravings: Busy P...

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. My Fit Habits Weight Loss Coaching Program⁠⁠  - Lose 5-10 kgs in 16 weeks without co...

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 als...

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. My Fit Habits Weight Lo...

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 episo...

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...