Fat Loss Fundamentals

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 s...

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 yea...

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 l...

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 runnin...

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 witho...

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 an...

Ever caught yourself thinking, I’ve been so good today… I deserve a treat ? Maybe you turned down the biscuits at work, got your workout in, stuck to your plan—and now your brain’s whispering, Go on… you’ve earned it . I used to fall for that trick every single time. Food was my go-to reward. It was how I celebrated, relaxed, and made myself feel better. But here’s the thing—did it actually make m...

Perfectionism is keeping you stuck. You sit down, make a solid plan, feel good about it, and tell yourself this time you’re going to stick to it. Then life happens—you get busy, stressed, or just don’t feel like eating what you planned. Suddenly, it’s fuck it mode , and you’re convinced you’ve failed again. But here’s the truth: planning isn’t about perfection. It’s about learning . In this episod...

If you’ve ever stood in front of the mirror and thought, I cannot believe I let myself get to this point, this episode is for you. The cycle of shame and self-loathing is what keeps so many people stuck in their weight loss journey. But here’s the truth—you do not need to forgive yourself for your weight. You didn’t do anything wrong. What you do need is compassion for the version of you that got...

If you’re stuck in the binge-restrict cycle, constantly swinging between being “good” and losing control, you’re not alone. This isn’t about willpower. Diets have set you up to fail. In this podcast, I’ll explain why you overeat, why restriction makes bingeing worse, and what actually works to regain control—without obsessing over food. You’ll learn: • Why dieting fuels binge eating and what to do...

You’ve smashed it Monday to Friday—eating well, moving more, feeling in control. Then the weekend hits, and suddenly it’s crisps, drinks, and “I’ll start again Monday.” Sound familiar? Hoping your way through the weekend won’t cut it. You need a plan. And today, I’m giving you one—visualisation. Before you roll your eyes, this isn’t about “manifesting” weight loss. It’s about mentally rehearsing y...

Ever worked a shift, checked your bank account, and realised… nothing? No instant payday. No immediate reward. Just work, wait, repeat. Weight loss is the same. You do the right things—skip the takeaway, hit your step goal, drink your water—and the scale gives you nothing. And that’s where most people quit. Today’s episode is about why you need to sit in the shit. To keep going when it feels like...

For years, we’ve been taught that hating our bodies is the first step to changing them. That if we’re disgusted enough, we’ll finally get motivated. But here’s the truth—hate has never been a long-term motivator. And if losing weight was the answer to feeling better, why do so many of us still struggle with body image, even after hitting our goals? In this episode, we’re breaking down the toxic cy...

Struggling to get back on track after holidays, stress, or a busy season? You're not alone. In this episode of the Fat Loss Fundamentals Podcast , I’m answering real client questions from our Monday night Q&A inside the Break the Yo-Yo programme. We’re covering: ✅ How to reset after a period of maintenance without feeling overwhelmed ✅ The three easiest habits to focus on when motivation...

Is your metabolism really broken, or have you just been fed one too many diet myths? In today’s episode, I’m breaking down what actually impacts your metabolism and how you can work with your body instead of against it. From the power of protein and steps to the game-changing effects of better sleep, I’ll show you how small changes can make a big difference. I’m also diving into why crash dieting...

If you’re the kind of person smashing it for a week, then bailing the second life throws you a curveball, this one’s for you. Truth bomb incoming: You are what you repeatedly do. The problem? Most people are consistently inconsistent . In this episode, I break down why doing less but doing it often will always win. It’s not about perfect plans or chasing quick wins—it’s about showing up, day after...

New Year’s resolutions, eh? You’re either ready to smash your goals, meal prepping like a contestant on MasterChef … or you’re staring at January like it’s an uphill marathon after a December of mince pies and wine. Here’s the truth: both mindsets are perfectly fine. If you’re buzzing with motivation—lean into it. Go all in, ride that wave, and set the stage for a cracking year. But if you’re runn...

Hello and welcome back to the podcast! This is the recording from a webinar that I hosted about the 5 biggest mistakes most women make when they start a new diet and what to do differently. To join the waitlist for the next Break The Yo-Yo intake on the 28th of January, click this link - https://fatloss-fundamentals.com/prioritylist

Hey! Thank you for listening to the Fat Loss Fundamentals podcast.  To access our free email tips please follow this link - https://fatloss-fundamentals.com/newsletter and to check out our coaching services, click here - fatlossfundamentals.co.uk   Phoebe 

Hello and welcome back to the Fat Loss Fundamentals podcast. Today I was joined by the wonderful Coach Anna. We discussed: - Exercise considerations for time poor women - What you should be doing in each workout - Why working towards a target is important And much more. Want our help? Check out our services here - https://fatlossfundamentals.co.uk/

Hello and welcome back to the Fat Loss Fundamentals podcast. Today's episode is about following through with your goals, checking in with your actions and ensuring that you are following through with the things you say you want to achieve. Want to join the Break The Yo-Yo programme? Join the priority list here - https://fatloss-fundamentals.com/prioritylist

What's up everyone?! In today's episode I was joined by Coach Mercedes and Coach Anna. We took a deep dive into all things weight loss expectations versus reality. Specifically we covered: - Expanding your time horizon - Expecting failures - Not suffering your way to fat loss - Making compromises when needed To check out the FLF website and coaching options, follow this link - https://fatlossfunda...

This podcast is the recording from a webinar that I hosted aimed at helping women with all things body image. I hope this helps!

Hello and welcome to this episode of the Fat Loss Fundamentals podcast. In today's episode I interview my client Lynda. We discuss: - Why she joined Break The Yo-Yo after 39 years of yo-yo dieting - Why age is just a number and how she is getting fitter and stronger at 64 - Why her past diets set her up for failure And much more. If you'd like to join the Break The Yo-Yo priority list you...

We all have reasons for not doing things...maybe you feel you're too old, too tired, too drained, too busy to lose weight. Sound like you? This episode should help with that! To join the Break The Yo-Yo priority list follow this link - https://fatloss-fundamentals.com/prioritylist To access the free body image webinar on the 9th of October follow this link - https://fatloss-fundamentals.com/body-i...