Why Weight? Start Now!

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 🥳

  1. Ep 46: Stop Chasing Motivation: 6 Simple Structures That Actually Keep You On Track

    1 jul

    Ep 46: Stop Chasing Motivation: 6 Simple Structures That Actually Keep You On Track

    If you've ever told yourself you just need more motivation to stick to your weight loss goals, this episode is for me to set the record straight. After fifteen years of coaching busy women, I can tell you motivation isn't the problem, and it isn't the solution either. It's an emotion, and emotions are unreliable - they don't show up on the days you need them most. In this episode, I share the story of a client who slipped back into old habits after office birthday cake derailed her week, and why her instinct to “find more motivation” was actually leading her in the wrong direction. I walk through why structure, not motivation, is what actually creates sustainable weight loss, and I give you six simple, doable structures you can start using immediately — from a two-minute morning food plan to a kitchen closed time in the evenings. These are the exact tools I use with my own coaching clients to build consistency without relying on willpower. What You'll Learn Why motivation is a fair-weather friend and can't be relied on for consistent healthy habits The real reason decision fatigue and a busy schedule sabotage your best intentions Six practical structures for weight loss that remove willpower from the equation How sleep affects your hunger hormones, ghrelin and leptin, and your food cravings Why building structure — not chasing motivation — is what actually creates lasting identity change Brief Key Moments A client's cake-at-work story that sparked this episode on motivation vs. structure Why “I just need more motivation” is one of the most common things Sheryl hears from busy women The six structures: a morning food plan, water at red lights, bedtime before 10pm, weekly meal prep, a kitchen closed time, and a safe snack stash at work How sleep deprivation drives sugar and carb cravings through hunger hormones Why structure builds motivation, rather than the other way around One Action to Start Now Pick just one structure from today's episode — the one that feels most doable for your life right now. Get specific: decide exactly when and where it will happen, write it down, and try it consistently this week. At the end of the week, notice what shifted, not what went wrong. That's how lasting change with weight loss and healthy habits actually begins.

    19 min.
  2. Ep 45: The Triangle of Doom: How one Muffin turns into a Meltodown (and how to stop it)

    23 jun

    Ep 45: The Triangle of Doom: How one Muffin turns into a Meltodown (and how to stop it)

    Show Notes In this episode I'm sharing one of the most common and most destructive patterns I see in people trying to lose weight - what I call the Triangle of Doom. If you've ever had one unplanned bite turn into an entire day of overeating, this episode is going to change the way you think about off-plan moments forever. I talk about how emotional eating spirals begin, why the food is almost never the real problem, and the simple mindset shift that can stop a binge in its tracks before it even starts. What You'll Learn What the Triangle of Doom is and why it happens to almost everyone trying to lose weight How one off-plan moment triggers a thought spiral that leads to overeating and emotional eating Why the food itself is not the problem — and what actually drives a binge The iceberg metaphor that will completely reframe how you respond to slip-ups How to interrupt a shame spiral the moment it starts Why your low-carb meal plan is your most powerful tool for stopping the cycle How recovery from an off-plan moment builds confidence and long-term weight loss momentum Key Moments The Muffin Story I share a real client story — a single unplanned muffin that cascaded into an evening of overeating. It wasn't weakness. It was a pattern almost every emotional eater will recognise. The Iceberg Explained One bite off-plan doesn't sink you. You're still at the tip of the iceberg — still floating. The dangerous descent only happens when you believe the thought 'I've already blown it, may as well keep going.' What the Triangle Actually Looks Like I walk through a real-time example: muffin at 3pm → wine after work → cheese and crackers → takeaways → biscuits at bedtime. One moment becomes 2,000 calories — not from hunger, but from a single destructive thought. The Mental Cost The physical discomfort fades. The damage to your confidence and belief in yourself is what really lingers — and that's what keeps the cycle repeating. How to Break the Cycle Get back on track at your very next meal. Not tomorrow. Not Monday. The next meal. Your meal plan is the lifeline that pulls you back to the surface.   One Action to Start Now Name it. The next time you have an off-plan moment, say out loud: 'I am at the tip of the iceberg.' Then watch for the thought 'I've already blown it' — that's your warning signal. Recognise it, redirect it, and simply decide what your next meal will be. One thought. One meal. That's all it takes to stay above the water.   LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️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➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: 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!

    12 min.
  3. Ep 44_How to Deal with the Voice in your Head

    17 jun

    Ep 44_How to Deal with the Voice in your Head

    Show Notes  Have you ever heard that inner voice say "stuff it, I can't be bothered, what's the point?" — and then watched yourself blow your whole plan? You're not weak. You're not broken. And it's definitely not a willpower problem. In this episode, I'm unpacking the real reasons behind weight loss self-sabotage — why these intrusive thoughts show up specifically around food and not in other areas of your life, and what you can actually do to stop them from derailing your progress. Whether you're following a low-carb lifestyle, trying to break emotional eating habits, or simply struggling to stay consistent, this episode will help you understand your brain — and work with it instead of against it. What You'll Learn Why self-sabotage thoughts are a normal, predictable part of any weight loss journey The five key reasons your brain triggers "stuff it" thoughts — including fear of failure, low energy, dopamine cravings, all-or-nothing thinking, and emotional eating Why food cravings during stress aren't about hunger — they're about comfort and survival Six practical strategies to recognise and interrupt self-sabotage before it takes hold How to break the all-or-nothing thinking trap that keeps you stuck Why self-compassion (not self-criticism) is one of the most powerful tools in your weight loss toolkit The simple daily structure that removes decision fatigue and protects you on your hardest days Brief Key Moments Sheryl shares a real client story — how one woman almost derailed her progress and what helped her stay on track The moment Sheryl realised, while working as a receptionist for her own nutritionist, that self-sabotage thoughts are universal — not a personal failing A powerful analogy: why we don't blow our savings or quit our jobs after one bad day — so why do we do it with food? The five reasons self-sabotage thoughts are wired into your brain — explained clearly and without shame Six actionable steps to work with your brain, including spotting triggers, catching all-or-nothing thinking, and building a food structure that protects you Why alcohol was one of Sheryl's biggest personal triggers — and what she did about it The final message: you are not the thought — you are the person noticing the thought One Action to Start Now Create a simple eating structure and stick to it — three low-carb meals and one low-carb snack every day. No guessing, no last-minute decisions when you're tired and overwhelmed. You've already decided. You just follow the plan. This one shift removes the moment-by-moment decision-making that gives self-sabotage thoughts their power. Think of it not as restriction — but as protection for the version of you that's running on empty. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️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➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: 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!

    21 min.
  4. Ep 43_Stop Sabotaging Your Progress After Dinner: 10 Strategies that Work

    7 jun

    Ep 43_Stop Sabotaging Your Progress After Dinner: 10 Strategies that Work

    SHOW NOTES Do you eat well all day, only to blow it after dinner? You’re not alone — and you’re not weak. After-dinner eating is one of the biggest hidden obstacles to weight loss for women, and in this episode I’m breaking down exactly why it happens and how to stop it for good. Late-night snacking isn’t just about extra calories — it’s calories eaten at the worst possible time. When your metabolism is slowing for sleep, food is far more likely to be stored as fat, blood sugar spikes are more damaging, and your overnight fat-burning window gets completely shut down. Add disrupted sleep into the mix, and the next day you wake up hungrier, with stronger cravings. It’s a vicious cycle. The good news? Once you understand what’s driving the habit — whether it’s stress, boredom, tiredness, or reward-seeking — you can break it. I’m sharing 10 practical, real-life strategies that I’ve used myself and with my weight loss clients to stop nighttime eating and start waking up feeling proud. WHAT YOU’LL LEARN Why after-dinner eating is the number one habit quietly sabotaging women’s weight loss How late-night snacking shuts down your overnight fat-burning window The real reason you crave food after dinner — even when you’re not hungry Why poor sleep leads to stronger cravings and how to break the cycle 10 proven strategies to stop nighttime eating — even when you’re tired and stressed How to identify your personal after-dinner trigger and address the real need Simple environment changes that make willpower irrelevant My personal favourite strategy for staying out of the kitchen (it might surprise you!) KEY MOMENTS The real reason you snack after dinner — It’s not hunger — it’s habit, stress, tiredness, boredom, or emotional decompression. Your brain is wired to seek a dopamine hit from sugar at the end of a long day. Why nighttime calories hit differently — After dinner, your metabolism slows in preparation for sleep. Late-night food is far more likely to be stored as fat, and sugar spikes at night raise insulin at a time when your body can’t process it well. The sleep-craving connection — Eating after dinner disrupts sleep, and poor sleep increases hunger hormones (ghrelin) while reducing satiety hormones (leptin) — setting you up for stronger cravings the very next day. Swap food for a ritual drink — A sugar-free hot chocolate, herbal tea, or sparkling water replaces the snacking ritual without the calories. You’re not depriving yourself — you’re choosing better. Get out of the kitchen — Visual food cues trigger cravings instantly, even when you’re not hungry. Close the door, turn off the light, and remove yourself from the environment entirely. Name your trigger before you eat — Pause and ask: what am I actually feeling right now? Boredom, stress, habit, reward? Once you name it, you can address the real need — without food. Set your environment up for success — Willpower is at its lowest in the evening. If it’s not in the house, you can’t eat it. Make the battle easier in the morning so your tired evening self doesn’t have to fight so hard. The 10-minute rule — Don’t say no — say ‘not yet.’ Wait 10 minutes, distract yourself, and watch the craving disappear. You don’t have to fight it; you just have to outlast it. THE ONE ACTION YOU CAN DO TO START NOW Choose just one strategy from today’s episode and commit to it this week. It might be making a sugar-free drink your new after-dinner ritual, brushing your teeth the moment you clear the plates, or simply staying out of the kitchen after dinner. Whatever feels most doable for you right now — start there. Small, consistent wins are what build lasting change. And there is nothing better than going to bed feeling proud of yourself, knowing you’re one step closer to your weight loss goals. If you give it a try, I’d love to hear how you go — drop a comment and let me know your progress!

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

    24 mei

    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➡️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➡️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➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: 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!

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

    17 mei

    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➡️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➡️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➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: 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!

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

    10 mei

    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.

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

    3 mei

    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➡️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➡️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➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: 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!

    17 min.
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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 🥳

Informatie

  • Maker
    Sheryl Takayama
  • Jaren actief
    2025 - 2026
  • Afleveringen
    49
  • Beoordeling
    Veilig
  • Website van aflevering
    Why Weight? Start Now!

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