Bite-Sized Weight Loss With Human Design

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 alo...

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. My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness

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. My Fit Habits Weight Loss Coach...

The answer to this will definitely surprise you. In this episode, I look at a brilliant little study that compared 2 modes of weight loss with the same calorie deficit via cardio or diet only. The researchers wanted to know what was better for fat loss,  a calorie deficit created by exercise alone or a calorie deficit created by diet alone. Discover why most studies are actually flawed when i...

Should you ditch the weight scales? Are the weight scales the devil? Should you never use them or use them every day? Are there any psychological risks to using the scale? How often should you weigh in? The fitness industry loves an "All or nothing" narrative. You either ban the scales or not.   In this podcast, I will try to provide some evidence as to how and why you should use the scales o...

Intermittent fasting has taken the weight loss and nutrition world by storm. But is it all it's cracked up to be? In this episode, I will show you all the different methods of fasting so you can get an overview of how it works and then I'll discuss a big study that came out this year which aimed to discover if Intermittent fasting was superior to other weight loss methods.  My Fit Habits Weig...

The difference between another failed diet and long-term weight loss success is HABITS. But how long does it take to build healthy eating or exercise habits? Is it 21 Days or is that a myth? What does the science say? Find out how long it really takes to build your healthy eating and exercise habits.  My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesign...

What is good nutrition? Is it fuel? Is it low carb? Is it vegan? Is it calorie counting? Is it all about providing energy for sports? With all the opinions and beliefs and shouting from the rooftops about nutrition, this is actually a difficult question to answer. In this podcast, I will give you four foundational principles that make up good nutrition. Why is this important? Because you can go fo...

In this episode, I discuss the Fit Habits weight loss coaching program and how it is completely different to other weight loss diets and coaching programs out there. It is not a revolutionary method of weight loss but it's a simple, unique, individualised process for dropping excess weight and living a healthy, adventurous life. Have a listen and you'll get a clear understanding of why changing yo...

Help! How do I stop my night time snacking? Snacking, cravings, emotional / stress eating, and lack of planning are four of the biggest challenges for healthy eating. In this episode I will cover: 1. Why do we snack repeatedly at night? 2. Why willpower won't work. 3. Three Simple strategies to help you fight this habit and minimize night time snacking. To learn more about Human Design - check out...

Welcome to part five of the "How to lose your first 5kg" mini-series. This is probably the most important part for you. If you are someone who struggles with consistency or maintaining a healthy eating and exercise plan, this will really help. This mindset will help you achieve your goals faster than ever before and will take the pressure off when you think you are failing with your goals. Don't f...

Welcome to the fourth part of the five-part mini-series on how to lose your first 5kgs. In this episode, I talk about two simple but very powerful behavioural change tactics that will massively increase your chances of being consistent with your exercise. Each tactic takes 1-2 mins and you'll never look at exercise the same way again. Don't forget to download the free guide here (no email required...

How to lose your first 5kgs - Part 3 - How to build your perfect weight loss meal plan In this episode, I will give you the most simple and easy-to-use meal template to lose body fat, build muscle, and improve your health and performance. It's easy to do. The template is flexible. The meals taste great and you will stick to much longer than any meal plan someone builds for you. Don't forget to dow...

How to lose your first 5 Kilos - Mini Series Part 2 - How To Track Progress And Why Welcome to Part 2 of the Mini Series - How to lose your first 5kgs. In this episode, I'll discuss exactly what, how, and why to track to accurately measure your progress. This is actually one of the most important parts of the weight loss journey and can differentiate those who are successful and those who aren't....

How to lose your first 5 kilos Mini Series. It is my aim with this 5-day podcast mini-series to show you the basic elements of a weight loss plan that will help you drop your first 5kgs. If you are someone who is chained to a desk 10 hours per day or just don't know how to take all the information and put it into a simple, clear, step-by-step plan, this will help. Think of this as a little monthly...

Many people think weight loss is a miserable process filled with restriction, deprivation, starvation, and drudgery. Nothing could be further from the truth. It doesn't have to feel that way. You can do things to make the journey far more enjoyable and less stressful. In fact, the strategies in this podcast episode will help you feel like you are swimming downstream rather than upstream and battli...

If you are someone who is struggling to lose weight or you've stalled for a while, this podcast will help to explain why and show you how to fix it. I will cover the following: Background - What is a weight loss plateau? Why do they happen? The best practices to prevent any weight loss plateaus. Strategies and solutions to break out of a weight loss plateau. I hope it helps. :) Human Design PT Web...

There are many reasons people jump from diet to diet. Two of the major reasons are impatience and a lack of understanding of how weight loss works. Once you understand how something works, you can then design a solution that works best for you. Therefore, in this short podcast, I explain the most important principle of weight loss that you need to know. As a result, there'll be no more diet confus...

Episode 1: Hello. My name is John Donaghey and the goal of the Bite-Sized weight loss podcast is to give you simple, easy-to-understand, strategies, insights, and tips to help you master the game of healthy weight loss without giving up your life in the process. In this episode, I give a brief description of my journey into Personal training and behavior change coaching and how the podcast will wo...