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 Learn

• Why focusing on the scale can sabotage your weight loss success
• The three critical categories for sustainable weight loss: food, mindset, and planning
• My 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 women
• How to structure your meals to optimize fat burning and stabilize blood sugar
• The importance of "shake-up days" to prevent metabolic adaptation
• Practical mindset strategies including journaling and connecting to your "why"
• How sleep quality impacts weight loss and appetite regulation
• Simple meal planning techniques that take only minutes but save hours
• How to use a food diary effectively without becoming obsessed

Key Moments

• The Scale Problem: Why scale obsession leads to frustration and self-sabotage
• Food Strategy #1: Eat low carb food ALWAYS – why this is non-negotiable for sustainable results
• Food Strategy #2: Focus on good meals, only snack when truly hungry
• Food Strategy #3: Leave at least four hours between meals for proper digestion and fat burning
• Food Strategy #4: Create variability in your eating to prevent metabolic adaptation
• Mindset Strategy #5: Do 15-20 minutes of journaling every morning
• Mindset Strategy #6: Connect to your "why" daily – the most important driver of action
• Mindset Strategy #7: Prioritize 7+ hours of sleep with early bedtime for optimal fat burning
• Planning Strategy #8: Create a simple weekly meal plan, especially for dinners
• Planning Strategy #9: Make a specific daily food plan each morning
• Planning Strategy #10: Keep a food diary for accountability and pattern recognition
• Starting Point: Begin with clarifying your "why" – when your goal is important enough, the actions become easier

Coming 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 lo