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Why Weight? Start Now!

Why Weight? Start Now!

Auteur(s): Sheryl Takayama
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 If you are ready to get off the crazy diet wagon and find a way of eating and a way of thinking that WORKS, come and join Sheryl each week for practical advice, tips and a boost of motivation, so you START NOW and nail your goals 🥳 Développement personnel Hygiène et mode de vie sain Réussite
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  • Ep 26: Party Proof your Weight Loss - The Social Survival Guide

    Ep 26: Party Proof your Weight Loss - The Social Survival Guide
    Sep 23 2025
    Party-Proof Your Weight Loss - The Social Survival Guide Social events don't have to sabotage your weight loss goals! In this episode of the Why Weight Podcast, I share my proven strategies for navigating parties, dinners, and gatherings while staying on track with your weight loss journey. If you've ever felt anxious about upcoming social events or found yourself derailed by weekend parties, this episode is for you. I break down exactly what to do before, during, and after any social occasion so you can enjoy yourself without compromising your progress. As someone who has maintained a 30-kilo weight loss for over 23 years, I understand the challenges of balancing social life with weight loss goals. These aren't theoretical tips - they're the exact strategies I use and teach my clients to successfully navigate social eating situations. Whether you're dealing with office parties, family gatherings, restaurant dinners, or birthday celebrations, you'll walk away with a complete game plan that builds confidence and keeps you moving toward your weight loss goals. What You'll LearnIn this episode, you'll discover how to: Set yourself up for success before any social event with strategic meal planning and mindset preparationNavigate food and alcohol offers without feeling deprived or awkward in social situationsUse proven scripts and responses when people pressure you to eat or drink off-planMake mindful food choices at parties and gatherings while still enjoying yourselfHandle post-event recovery to protect your weight loss progress and momentumPlan your alcohol strategy to avoid the common trap of lowered inhibitions leading to overeatingStay focused on socializing rather than food as the main event attractionBring the right dishes to potluck events that support your low carb lifestyleAvoid the grazing trap that makes portion control nearly impossible at buffetsProtect your home environment by not bringing tempting leftovers back with you Key Moments The Reality Check on Social Weight Loss I explain why isolation isn't the answer to weight loss success, referencing how many people still struggled during lockdown despite being home. Your weight loss journey must work in real-world social situations, not just at home. The Power of Pre-Event Decision Making Before any social event, decide your goal: Do you want to wake up feeling proud and in control, or are you choosing to let loose and accept the scale consequences? Both choices are valid when made intentionally. Strategic Food Planning for Different Event Types I share specific strategies for restaurant visits (check menus online), catered events (ask about the menu), and potluck gatherings (bring protein-rich dishes like chicken nibbles or deviled eggs that everyone loves). The Protein Pre-Loading StrategyNever arrive at a social event hungry. I recommend having a protein shake, boiled eggs, or cheese beforehand to take the edge off and prevent impulsive food choices. Alcohol Decision Framework Alcohol lowers inhibitions faster than anything else, making it the biggest threat to your food choices. Decide in advance: Will you drink? Limit to one glass? Or be the designated driver? The Food Table Avoidance Technique One of my most effective strategies: stay away from the food table entirely. If it's out of sight, it's out of mind. I literally turn my back to avoid visual triggers that start emotional eating. Script Library for Social Situations I provide word-for-word scripts for declining food ("I'm not hungry right now") and alcohol offers ("Doctor's suggestion to skip alcohol"). The key is deflecting without explaining your weight loss journey. The 20-Minute Rule for Seconds When you do eat, use a small plate, fill it once, and walk away. Wait at least 20 minutes before considering seconds to let your satiety signals kick in. Post-Event Protection Strategies Never take home leftovers unless they fit your eating plan. If pressured to take food, accept gracefully then give it away immediately to protect your home environment. Learning from Imperfection Every event is practice for your eating plan. Focus on what worked, what didn't, and what to do differently next time rather than picking apart every decision with regret. One Action You Can Take to Start Now Think ahead to your next social event - whether it's this weekend or coming up soon. Take just a few minutes right now to walk through these three key decisions: Set your goal: How do you want to feel when you wake up the next day?Plan your food strategy: Will you check the menu, bring a dish, or eat protein beforehand?Decide on alcohol: Will you drink, limit yourself, or be the designated driver? Making these decisions now, before you're in the social situation, gives you a huge advantage and sets you up for success. This simple planning exercise can be the difference between a derailing weekend and one that keeps your weight loss momentum strong. Ready to take control of your weight ...
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    17 min
  • Ep 25: Breaking the ALL or NOTHING Diet Trap

    Ep 25: Breaking the ALL or NOTHING Diet Trap
    Sep 9 2025
    Breaking the All-or-Nothing Diet Trap: Why Your "Perfect" Plan is Sabotaging Your Success Are you stuck in the exhausting cycle of being "all in" one week and completely "off the rails" the next? You're not alone. In this episode, I dive deep into the all-or-nothing diet mentality that's keeping so many women from achieving lasting weight loss success. As a qualified nutritionist and weight loss coach who's maintained a 30-kilo weight loss for 25 years, I'm sharing why your "perfect" ketogenic diet, strict intermittent fasting, or carnivore eating plan might actually be sabotaging your long-term results. I'll reveal the hidden dangers of extreme diet approaches, why your body fights back when you lose weight too quickly, and most importantly—how to find the sustainable "middle ground" that allows you to lose weight and keep it off for life. Whether you're a serial diet starter, a perfectionist who struggles with consistency, or someone who's tired of the 'Monday restart' mentality, this episode will transform how you think about sustainable weight loss. What You'll Learn 🎯 The Psychology Behind Diet Failure Why the "I'll start Monday" mindset is destroying your weight loss goalsHow perfectionism and all-or-nothing thinking sabotage sustainable resultsThe hidden stress response that makes you regain weight faster after extreme diets 🧠 Why "Perfect" Plans Backfire The truth about ketogenic diets, carnivore eating, and extreme intermittent fastingWhy rapid weight loss triggers your body's survival mechanismsHow social situations become diet landmines with ultra-restrictive eating plans 🔑 The Foundation Low Carb Solution My proven "middle ground" approach that doesn't feel like dietingHow to create a flexible eating plan that works with your real lifeThe strategic use of "accelerator" periods without falling off the wagon 💪 Practical Recovery Strategies How to bounce back from a slip-up without derailing your entire weekThe 24-hour reset technique that eliminates Monday restart syndromeWhy protein is your secret weapon for stabilizing blood sugar after overeating 🎯 Long-term Success Mindset The sustainability test every woman should ask about her eating planHow to expand your "wagon" so you never fall off completelyBuilding flexibility into your weight loss journey without sacrificing results Key Moments The Monday Restart Trap I break down why saying "I'll start again Monday" leads to weekend binges and sets you up for failure before you even begin. The Keto Contradiction While ketogenic diets can be incredibly effective for rapid weight loss, I explain why so many of my clients gain the weight back and what happens when strict plans become unsustainable. Your Body's Survival Response Discover why extreme calorie restriction and rapid weight loss actually trigger your body to store fat more aggressively when you return to normal eating. The Different Wagon Philosophy When clients tell me they "fell off the wagon," I share why the problem might not be them—it might be finding the right wagon that's big enough to stay on. Living in the Gray Zone Weight loss isn't black and white. I reveal how successful women learn to operate in the middle ground between perfection and complete abandonment of their goals. The Foundation Low Carb Framework I outline my proven three-meal-a-day approach that includes vegetables, flexible portions, and even allows for low-carb substitutes like bread and pizza. Strategic Acceleration Periods Learn how to use short bursts of stricter eating (carnivore days, keto periods) without falling into the all-or-nothing trap. The One Meal Rule Why one off-plan meal doesn't ruin everything and how to get back on track at your very next meal instead of waiting until Monday. The 24-Hour Reset Technique Instead of thinking in weeks, I teach you to focus on the next 24 hours and create daily opportunities for success. Progress Over Perfection No one who has successfully maintained significant weight loss did it by being perfect—they did it by making consistent progress and never quitting. The Sustainability Question The one question every woman should ask about her current eating plan: "Can I do this forever?" If the answer is no, it's time to find a different approach. The One Action You Can Do to Start Now Ask yourself this game-changing question: "Is my current eating plan sustainable?" Right now, honestly evaluate whatever diet or eating approach you're currently following (or planning to start). Does it feel like your "wagon" is big enough that you never have to fall off completely? Consider these sustainability factors: Can you follow this plan when eating out at restaurants?Does it work during social situations and family gatherings?Can you maintain it during stressful periods in your life?Do you feel deprived or like you're constantly fighting cravings?Would you be comfortable eating this way for the next 5-10 years? If your answer is no to any of these ...
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    18 min
  • Ep 24: Slow Down to Speed Up your Results

    Ep 24: Slow Down to Speed Up your Results
    Sep 2 2025
    Episode 24: Slow Down to Speed Up Your Results Are you doing everything right with your nutrition but still struggling with weight loss? The problem might not be WHAT you're eating, but HOW FAST you're eating it. In this episode, I reveal why eating speed is the overlooked factor that could be sabotaging your weight loss results and share three simple mindful eating strategies you can start using today. As someone who has coached women for 13 years, I've seen this pattern with countless clients - women who eat their entire dinner in just a few minutes and wonder why they're still hungry afterward. If you're a fast eater, this episode will be a game-changer for your weight loss journey. I'll walk you through the science behind why eating too quickly leads to overeating, poor digestion, blood sugar spikes, and weight gain. Then I'll give you three proven strategies that my weight loss coaching clients use to slow down their eating and see better results: the Stopwatch Trick, the 20-Minute Rule, and the Chew Challenge. What You'll Learn Why eating too fast is sabotaging your weight loss efforts (even if your nutrition is perfect)The shocking truth about how long it takes your brain to register fullnessHow fast eating leads to overeating, poor digestion, and blood sugar crashesWhy people who eat quickly are more likely to be overweight and develop metabolic syndromeThree simple strategies to slow down your eating without making it complicatedThe connection between eating speed and emotional eating patternsHow proper chewing improves nutrient absorption and reduces bloatingWhy mindful eating is crucial for long-term weight loss success Key Moments The 6-Minute Meal Problem I discovered I was eating my entire dinner in just 6 minutes, which explains why I always felt hungry afterward and would want to go back for seconds. The 20-Minute Brain Delay Your brain takes 20 minutes from the start of eating to register if you're actually full. If you're finishing meals in 6 minutes or less, your brain hasn't even realized you've started eating yet. Childhood Fast Eating Patterns Growing up as one of four siblings, I learned to eat fast to get my share of treats like chips and fish and chips. Many women develop fast eating habits in childhood that carry into adulthood. The Modern Life Rush Factor Busy lifestyles have us eating between meetings, in cars, and rushing through meals. This pace of modern life has dramatically increased how fast we eat compared to previous generations. Digestion Starts in Your Mouth When you don't chew properly, you're putting too much pressure on your stomach. This leads to bloating, discomfort, reflux, and poor nutrient absorption - even if you're eating healthy foods. Fast Eating = Blood Sugar Spikes Eating quickly causes faster glucose release into your bloodstream, leading to insulin spikes that make you more susceptible to weight gain and energy crashes. The Sugar Craving Connection My terrible sugar addiction was partly caused by eating so fast that I never felt satisfied. My body craved something sweet after meals because I hadn't properly enjoyed or registered what I'd eaten. Strategy 1: The Stopwatch Trick Simply timing how long you eat and gradually increasing it by 30 seconds each time. Work up to 15-20 minutes for at least one meal per day. Strategy 2: The 20-Minute Rule After finishing your meal, wait 20 minutes before going back for seconds, dessert, or any additional food. Often you'll realize you're actually full. Strategy 3: The Chew Challenge Aim for 25-30 chews per bite. Even increasing from 10 to 15 chews makes a difference. Chew until food is almost liquid and notice the flavors and textures. The Chopsticks Hack Using chopsticks naturally slows down your eating. One popular weight loss success story involved someone eating everything with chopsticks to control portion sizes and eating speed. Screen-Free Eating Avoid screens during at least one meal per day. When you're distracted, you can't be mindful about chewing, timing, or satiety signals. The One Action You Can Start Now Time Your Next Meal The very next time you eat, look at your watch and time how long it takes you to finish your meal. If you're shocked to discover you're eating in 6 minutes or less (like I was), start increasing your eating time by just 30 seconds at each subsequent meal. Work your way up gradually until you can eat your main meal in 15-20 minutes. This simple awareness exercise will immediately show you if fast eating is sabotaging your weight loss efforts. Once you know your baseline, you can start making changes that will help you feel more satisfied, reduce overeating, improve digestion, and finally see the weight loss results you've been working toward. Remember: You might be doing everything right with your macros, meal planning, and food choices, but if you're eating too fast, you could be undoing all that hard work. Start timing your meals today and watch how this one ...
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    17 min
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