Ep 42: Cafes, Coffee & Cravings: How to stay Low Carb When Eating Out

Ep 42: Cafes, Coffee & Cravings: How to stay Low Carb When Eating Out

SHOW NOTES Trying to lose weight but struggling when eating out at cafés? In this episode, I talk about one of the biggest challenges people face when starting a low-carb lifestyle — navigating café culture without feeling deprived or “different.” After a conversation with a client who was loving her low-carb meal plan at home but feeling completely overwhelmed at cafés, I decided to unpack the biggest blood sugar traps hiding in coffee shops and share practical low-carb café strategies that actually work in real life. I cover: * Hidden sugars in café drinks * The blood sugar roller coaster created by common café foods * The psychology of emotional eating and social pressure * My favourite low-carb café meal ideas * Simple coffee swaps that can dramatically reduce sugar intake * How to stay consistent with weight loss while still enjoying social outings If you’ve ever walked into a café determined to stay on track and ended up face-to-face with muffins, banana bread and cravings, this episode is for you. WHAT YOU’LL LEARN * Why café food can trigger cravings and blood sugar spikes * The surprising amount of sugar in popular coffee orders * The best low-carb café breakfast and lunch options * How to order confidently at cafés without feeling awkward * Why planning ahead makes eating out so much easier * My mindset approach to getting back on track after an indulgent meal * How to make low-carb eating sustainable for life KEY MOMENTS * Why cafés can feel like a “danger zone” during weight loss * The hidden impact of liquid calories and milk sugars * How blood sugar spikes lead to hunger and afternoon crashes * The emotional side of café eating and social pressure * My favourite café food swaps and ordering strategies * The best low-carb coffee options * Why perfection isn’t necessary for long-term success * The importance of the 80/20 mindset with weight loss ONE ACTION YOU CAN DO TO START NOW Before your next café visit, look at the menu online and decide in advance what you’ll order. Having a simple plan removes stress, reduces impulsive choices, and helps you walk into the café feeling calm, confident and in control. LINKS: ➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE ➡️ [https://www.whyweightacademy.com/low-carb-meal-plan-opt-in]Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE [http://www.whyweightacademy.com/fat-loss-foundations]➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE [http://www.whyweightacademy.com/weight-loss-programme] http://www.whyweightacademy.com/fat-loss-foundations➡️Check out all my recipes and resources on the Why Weight Academy Website HERE [https://www.whyweightacademy.com] Follow me on TikTok: sheryltakayama [https://www.tiktok.com/@sheryltakayama]Follow me on Facebook: Why Weight Academy [https://www.facebook.com/WhyWeightAcademy/] Follow me on Instagram: sheryl_whyweightacademy [https://www.instagram.com/sheryl_whyweightacademy/] And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!

Ep 41: 4.5 years to lose 20 kilos - and why that's such a success story

SHOW NOTES What does real, lasting weight loss actually look like? In this episode, I share the remarkable story of one of my long-term clients — a busy mum and business owner who lost 20 kilos over four and a half years. This isn’t a quick-fix story. It’s a story about slow progress, setbacks, emotional eating, and what it truly means to stay in the game when weight loss feels impossible. If you’ve ever regained weight, struggled to stay consistent, or wondered if it’s even worth starting again, this episode is for you. Her journey through the COVID years, a plateau, a holiday setback, and finally a breakthrough moment in September 2025 is proof that sustainable weight loss isn’t about speed — it’s about consistency and refusing to quit. WHAT YOU’LL LEARN * Why slow weight loss progress is not the same as failure * How weight regain after years of maintenance is more common than you think - and how to come back from it * The real reason losing weight the second time around is harder (the physiology and psychology behind it) * What “going all in” actually looks like in practice - it’s not motivation, it’s behaviour * Why you can’t force readiness - and what to do while you wait for it * How accountability and support accelerate your weight loss results * Why the timeline of your journey doesn’t define the value of your result KEY MOMENTS * She lost 15 kilos and kept it off for four years. Maintaining weight loss long-term is a huge achievement — and it’s possible on a low carb lifestyle, even with a busy family and a business to run. * 2020–2021 changed everything. Stress, lockdowns, and emotional eating led to 20 kilos of weight regain. This wasn’t a failure of willpower — it was a very human response to an extraordinarily hard season of life. * She came back, and it was slow. Three kilos in her first full year back. Seven kilos after two years. But she didn’t quit — she just kept showing up. * The September turning point. Something shifted internally. She was sick and tired of being sick and tired — and she backed that feeling up with real structural changes to her eating. * She lost 12 kilos in her final seven months. After years of slow progress, she found her sprint — and crossed the finish line at 20.2 kilos lost. ONE ACTION YOU CAN DO TO START NOW Ask yourself honestly: am I still in the game? You don’t need a perfect plan, a Monday start date, or a dramatic reset. You just need to take one small action today that keeps you in the game — a check-in, logging your food, reaching out to someone for support, or simply deciding not to quit. Progress doesn’t have to be fast to be real. The only strategy that doesn’t work is stopping entirely. LINKS: ➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE ➡️ [https://www.whyweightacademy.com/low-carb-meal-plan-opt-in]Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE [http://www.whyweightacademy.com/fat-loss-foundations]➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE [http://www.whyweightacademy.com/weight-loss-programme] http://www.whyweightacademy.com/fat-loss-foundations➡️Check out all my recipes and resources on the Why Weight Academy Website HERE [https://www.whyweightacademy.com] Follow me on TikTok: sheryltakayama [https://www.tiktok.com/@sheryltakayama]Follow me on Facebook: Why Weight Academy [https://www.facebook.com/WhyWeightAcademy/] Follow me on Instagram: sheryl_whyweightacademy [https://www.instagram.com/sheryl_whyweightacademy/] And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!

Ep 40: When You Know What to Do - But Still Don't Do it

SHOW NOTES Have you ever known exactly what you need to do to lose weight - and still not done it? You're not lazy. You're not weak. You're experiencing what I call the resistance: the gap between knowing and doing that holds so many women back from the weight loss results they want. In this episode, I share a personal wake-up call I had recently — finding the exact same journal entry written three years apart — and why it was the push I needed to finally take action. If you've ever found yourself stuck in the same weight loss loop, going around in circles knowing what to do but not doing it, this one is for you. I cover the psychology behind why we resist the simplest, most effective habits — like drinking more water, going to bed earlier, tracking food, and meal planning — and give you five practical steps to finally break through and start making progress. WHAT YOU'LL LEARN * What the resistance is and why it shows up in your weight loss journey * Why the simplest healthy habits — water, sleep, food tracking, meal planning — often face the most psychological resistance * The real reason we avoid tracking food (hint: it's about accountability, not effort) * Why motivation is not what you need to get started * Five steps to overcome the resistance and take action — starting today * How short commitments make healthy habits feel manageable and build real momentum KEY MOMENTS * The journal entry that changed everything. I found the same note — "Sheryl, you need to track your food" — written three years apart. That was my wake-up call. * The four habits people resist most. Water, sleep, food tracking, and meal planning. None of them cost a cent — yet all of them face huge psychological resistance. * Why we resist tracking food. It's not about effort — it's about being honest with yourself. Tracking removes the "if I don't look at it, it isn't real" excuse. * Motivation follows action. You don't need to feel ready. Start first — the motivation comes after. * The cost of resistance. Three years of circling the same two kilos. Ask yourself: what has avoiding this actually cost you? YOUR ONE ACTION TO START NOW Pick one habit you've been avoiding - just one - and commit to it for seven days. * Start tracking your food — use a paper diary or MyFitnessPal * Write a simple meal plan for the week ahead * Set a consistent earlier bedtime * Drink two litres of water every day Don't wait for the resistance to go away. Notice it — and take action anyway. Progress in your weight loss journey doesn't come from knowing more. It comes from doing what you already know.

Ep 39: Beyond the Veggie garden: What Your Body Really Needs When Food Prices Rise

SHOW NOTES With food prices rising and cost of living pressure mounting, there's a lot of talk about growing your own vegetables - and while I love a veggie garden, this episode is about what the conversation is missing. As a nutritionist and weight loss coach, I want to make sure you're planning ahead with the nutrients your body actually needs to thrive: protein and healthy fats. I share my practical, budget-friendly guide to stocking a low-carb pantry for food security - without panic buying - so you can keep eating well, manage your weight, and feel in control no matter what happens with food prices. WHAT YOU'LL LEARN - Why vegetables alone won't keep you full, nourished, or at a healthy weight - Why protein and healthy fats are the real foundation of a weight loss diet for women - The best high-protein, budget-friendly foods to stock up on (tinned, frozen, and pantry) - Which tinned fish is lowest in mercury and best for your weekly meal plan - The healthy fats with the longest shelf life — including one you don't need to refrigerate - A free, zero-waste tip for making nutrient-dense bone broth at home KEY MOMENTS Vegetables aren't enough on their own. They provide fibre, vitamins, and minerals - but no significant protein or fat. Without those, you won't feel satisfied, your blood sugar will be unstable, and your low-carb diet won't hold. Protein is non-negotiable for women's weight loss. It stabilises blood sugar, preserves muscle mass, supports immune function, and keeps you full between meals, which means you spend less on food overall. Fat is your friend, not the enemy. You need dietary fat to absorb vitamins A, D, E, and K, support hormone production, and stay satisfied. It's also what makes eating low-carb sustainable long-term. The best budget proteins to stock now: Tinned sardines, tuna, salmon, mackerel, oysters, mussels, whole frozen chickens, chicken thighs, cheaper cuts of red meat (great in a slow cooker), whey protein powder, cottage cheese, and Greek yogurt. Healthy fats with long shelf lives: Olive oil, coconut oil, ghee (no refrigeration needed), tinned coconut cream, and nut butters. Bone broth costs nothing extra. Save your chicken carcass and simmer it down — you'll get collagen, minerals, and a nourishing base for soups. Exactly what our grandparents did, and it's more relevant than ever. ONE ACTION YOU CAN DO TO START NOW Open your pantry and ask yourself: if food prices spiked this week, how many days of protein could you sustain? Then pick just one thing to add on your next shop — a couple of tins of sardines, a jar of peanut butter, a bag of protein powder. You don't need a bunker. Just one small step toward feeling prepared and in control. LINKS: ➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE ➡️ [https://www.whyweightacademy.com/low-carb-meal-plan-opt-in]Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE [http://www.whyweightacademy.com/fat-loss-foundations]➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE [http://www.whyweightacademy.com/weight-loss-programme] http://www.whyweightacademy.com/fat-loss-foundations➡️Check out all my recipes and resources on the Why Weight Academy Website HERE [https://www.whyweightacademy.com] Follow me on TikTok: sheryltakayama [https://www.tiktok.com/@sheryltakayama]Follow me on Facebook: Why Weight Academy [https://www.facebook.com/WhyWeightAcademy/] Follow me on Instagram: sheryl_whyweightacademy [https://www.instagram.com/sheryl_whyweightacademy/] And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!

Ep 38: Eat Well, Spend Less: Low Carb on a Budget

SHOW NOTES If you’ve ever thought low-carb eating was too expensive, this episode is going to change your mind. The truth is, eating low carb for weight loss doesn’t have to blow your budget — in fact, when you do it right, it can cost you less than the way you’re eating now. In this episode I share my six practical strategies for eating low carb on a budget, without sacrificing nutrition, flavour, or your weight loss results. Whether you’re just starting a low-carb lifestyle or looking to make it more sustainable long-term, these tips will help you eat well and spend less. WHAT YOU’LL LEARN * Why low-carb eating can actually be cheaper than a high-carb diet * How protein and fat keep you fuller for longer — so you eat less and spend less * The best budget-friendly low-carb foods to keep stocked at home * How to use frozen food, batch cooking, and meal planning to cut your grocery bill * Where to find low-carb staples like bread and protein powder for less online * How to shop seasonally and think about nutrient density, not just price * Simple, affordable meal ideas for breakfast, lunch, dinner, and snacks KEY MOMENTS The hidden cost of cheap food. Cheap, processed, high-carb food leaves you hungry, drives cravings, and leads to overeating. When you factor in the extra snacks and the blood sugar rollercoaster, it’s not actually saving you money. Satiety is the secret weapon. A low-carb meal built around protein and healthy fat keeps you full for hours. My clients regularly drop to two or three meals a day — fewer meals means a lower grocery bill. Plan before you shop. Impulse buying is the budget killer. Knowing what you’re going to eat before you walk into the supermarket is the single biggest money-saving habit you can build. Frozen is your friend. Frozen vegetables and meat are often cheaper than fresh, last longer, and are just as nutritious. Frozen spinach, broccoli, cauliflower, salmon, and berries are all low-carb staples worth keeping on hand. Batch cook and freeze. Casseroles, soups, curries, and stews are low-carb, easy to make in bulk, and freeze beautifully. A slow cooker is one of the best investments you can make for budget low-carb eating. Shop online for better prices. Protein powder, low-carb bread, and protein bars are often cheaper online than in the supermarket. Subscriptions and free shipping deals can add up to real savings over time. Eat seasonally. Cauliflower, broccoli, courgette, and cabbage are affordable low-carb vegetables when they’re in season. Fill your plate with them to cut costs and boost nutrition. Think nutrient density, not just price. Eggs and tinned fish are two of the most affordable, nutrient-dense foods available. At under a dollar per egg, you’re getting protein, fat, and essential vitamins for very little money. The 5-and-2 budget strategy. I keep five weekday meals really simple and budget-friendly, which gives me room for two more relaxed, social meals at the weekend. Simple during the week means freedom at the weekend. YOUR ONE ACTION TO START NOW Tonight, sit down and plan what you’re going to eat tomorrow. Just one day — that’s all you need to start. Ask yourself: what’s already in the fridge? Even the simplest low-carb meal — a couple of hard-boiled eggs, a wrap, some cheese — saves you buying lunch and starts building the planning habit that will bring your costs down fast. Make planning your top priority, and very quickly you’ll find this low-carb lifestyle feels both affordable and easy. “The only thing that’s going to stop you reaching your goal is if you quit. Never, ever give up.”