Episode 128: How long should I maintain weight loss?

Episode 130: High Risk Hunger Days

In this episode, I’m talking about understanding your hunger a bit better and, more importantly, seeing it coming before it hits you. I focus on two of the biggest drivers I see all the time: poor sleep and, for a lot of women, certain stages of the menstrual cycle. Both can ramp up hunger pretty significantly, and if you’re not expecting it, it can feel like you’ve just “lost control” out of nowhere. What I want you to do instead is get ahead of it. Start spotting your high-risk hunger days, adjust your meal timing, have food ready, and go in with a plan. Because when you’re proactive, you’re in control. When you’re reacting, you’re already on the back foot. Time Stamps 00:00 Understanding Hunger and Its Triggers 02:44 The Impact of Sleep Deprivation on Hunger 05:20 Menstrual Cycle and Hunger Awareness  Click me [https://www.bitemenutrition.com.au/project/ep-130-high-risk-hunger-days/] for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, click here to join the weightlist [https://program.bitemenutrition.com.au/].

Episode 129: Hunger Isn't the Enemy

In this episode, I talk about hunger and why it’s not something you need to fear or fight against. Hunger is just a biological signal, and instead of seeing it as a bad thing, I want you to start seeing it as useful information that can actually guide your eating. I walk through some of the common mistakes I see people make when they feel hungry, and why those reactions often make things harder, not easier. Then I share some simple strategies to help you manage hunger in a way that supports your weight loss goals. The big shift I want you to make is to get curious about your hunger instead of panicking about it, and to start looking at your eating patterns and timing to figure out what your body is actually trying to tell you. Time Stamps: 00:00 Understanding Hunger: The Biological Signal 02:47 Responding to Hunger: Strategies for Success Click me [https://www.bitemenutrition.com.au/project/ep-129-hunger-isnt-the-enemy/] for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, click here to join the weightlist [https://program.bitemenutrition.com.au/].

Episode 128: How long should I maintain weight loss?

In this episode, I talk about the reality of trying to stay in a calorie deficit for weight loss, and why it’s not as simple as just “eat less, move more.” I explain why your approach needs to be personalised based on things like how big your deficit is, your current body fat levels, and what’s actually going on in your life. I also share why I’m not a fan of long, drawn-out dieting phases without a break. Instead, I prefer shorter, more manageable blocks that are easier to stick to and less likely to burn you out. And finally, I touch on the fact that life isn’t predictable. Things come up, routines change, and that all impacts your ability to stay consistent. So rather than fighting that, I show you how to work with it. Time Stamps: 00:00 Understanding Weight Loss Deficits 02:41 Factors Influencing Diet Duration 05:31 Life's Impact on Weight Loss Goals 08:11 Final Thoughts on Dieting Strategies Click me [https://www.bitemenutrition.com.au/project/ep-128-how-long-should-i-maintain-weight-loss/] for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, click here to join the weightlist [https://program.bitemenutrition.com.au/].

Episode 127: What to do if you've just overeaten...

In this episode, I talk about what to do after you’ve overeaten, because it happens to everyone. Instead of getting stuck in guilt or beating yourself up about it, I explain why the best move is usually the simplest one: just get back to your normal eating pattern. I also break down what actually happens in your body after a big day of eating, and why the impact is usually much smaller than people think. From there, I share a few simple ways to help yourself feel better, like getting some light movement in and staying hydrated. The main takeaway is that one off-plan day isn’t a disaster. The real key is responding with a bit of balance, mindfulness, and self-compassion instead of trying to “fix” it with restriction or punishment. Time Stamps: 00:00 Navigating Overeating: Understanding the Aftermath 05:07 Practical Steps to Recovery After Overeating Click me [https://www.bitemenutrition.com.au/project/ep-127-what-to-do-if-youve-just-overeaten/] for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, click here to join the weightlist [https://program.bitemenutrition.com.au/].

Episode 126: Why diets work... until they don't

In this episode, I talk about some of the common traps people fall into with different diets and why so many of them fail in the long run. I also dig into the weird emotional attachment we often have to old diets, even when they clearly didn’t work for us. I encourage you to step back and ask a simple question: did that diet actually teach you anything useful for the long term? Because a good nutrition approach shouldn’t just help you lose weight for a few weeks. It should teach you the skills you need to manage your health for life. I also walk through the framework I believe works best. It starts with strong nutrition foundations, adds flexibility so it can fit real life, and finishes with a clear plan for maintaining your results long term. Time Stamps: 00:00 The Diet Dilemma: A Journey Through Fads 02:05 Letting Go of Past Diets: Emotional Attachments 05:19 Building a Sustainable Nutrition Framework Click me [https://www.bitemenutrition.com.au/project/ep-126-why-diets-work-until-they-dont/] for show notes! PS. If you're interested in a weight loss program with delicious food, daily access to me and a supportive community that won't mess up your relationship with food, click here to join the weightlist [https://program.bitemenutrition.com.au/].