Ep 11: Shake Up Your Calories – 3 Powerful Strategies to Break Through a Weight Loss Plateau!

Show Notes

In this episode, I dive deep into why the traditional "eat less, exercise more" approach often doesn't work. If you're stuck in a plateau despite counting calories and maintaining a deficit, I share three powerful, science-backed strategies that have helped my clients get the scales moving again.

As a nutritionist and weight loss coach who has maintained my own 30kg weight loss for over 25 years, I understand the frustration of seeing the scale refuse to budge despite doing everything "right." The problem isn't you—it's that your body has adapted to your current routine and needs a strategic shake-up to kickstart fat burning again.

I explain why your body isn't a calculator and why hormones play such a critical role in your ability to burn fat. The constant calorie deficit approach creates stress, elevates cortisol, and signals your body to hold onto fat. Instead, I share how you can strategically introduce variety into your eating patterns to keep your metabolism guessing and your fat-burning engine running efficiently.

What You'll Learn

• Why the traditional calorie deficit model fails for long-term weight loss
• How hormones (especially cortisol) impact your body's fat-burning ability
• The importance of a low-carb foundation for stabilizing insulin and blood sugar
• Three powerful strategies to break through weight loss plateaus:
  1. Changing WHAT you eat (strategic carnivore days)
  2. Changing HOW MUCH you eat (strategic low-calorie days)
  3. Changing WHEN you eat (intermittent fasting techniques)
• Practical tips for implementing each strategy without triggering stress responses
• How to cycle these approaches for maximum results while minimizing adaptation
• Why tracking your progress helps identify which strategies work best for your body

Key Moments

• The foundation of successful weight loss is stabilizing insulin and blood sugar through a consistent low-carb approach
• Strategy #1: Carnivore days (zero-carb) create a metabolic shock that can jumpstart weight loss and improve gut health
• Strategy #2: Strategic low-calorie days (dropping 400-500 calories) twice weekly creates contrast without chronic stress
• Strategy #3: Time-restricted eating windows, especially early dinners, can dramatically improve fat burning overnight
• How to implement these strategies without increasing stress or triggering adaptation
• The importance of cycling different approaches rather than doing the same thing every day
• Why hormonal fluctuations throughout your cycle affect results (and why consistency matters)
• How my Foundations of Fat Loss program incorporates these principles, with structured meal plans that change each week

Coming Up Next

In my next episode, I'm going to talk about my Scale Mastery method.
After 13 years of weighing people daily, I've discovered powerful patterns and strategies that can transform your relationship with the scale. I'll share my professional insights on the best weighing frequency, optimal timing, and how to interpret fluctuations without the emotional rollercoaster. You'll learn exactly how to use the scale as a helpful tool rather than playing "Russian roulette" with your measurements. This episode will completely change how you track your progress and help you maintain a positive mindset throughout your weight loss journey.

Get My Free 5-Day Shake Up Plan: Download my free guide with meal ideas and a structured plan based on the strategies discussed in this episode.