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

    1D AGO

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

    MAY 3

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

    APR 26

    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.”

    21 min
  4. Ep 37: A Message for the Overwhelmed Women in the Room

    APR 19

    Ep 37: A Message for the Overwhelmed Women in the Room

    SHOW NOTES If you’re exhausted, overwhelmed, and your eating feels completely out of control — this episode is for you. I’m talking directly to the woman who is holding everything together for everyone else, yet can’t seem to get her emotional eating under control. Here’s the truth: your struggle with food right now is not really about food. When life feels chaotic, food decisions become overwhelming too. The constant thoughts about what to eat? That’s your brain seeking comfort and distraction from stress — a classic sign of emotional eating. In this episode I share the exact simple low-carb eating structure I gave a client this week — a practical plan for overwhelmed women over 40 that requires zero willpower, no tracking, and no perfection. Just three meals a day, protein, and low carb. That’s it. WHAT YOU’LL LEARN Why emotional eating is not your fault — and what’s really driving it How chronic stress triggers old habits and sabotages weight loss after 40 Why motivation doesn’t work when you’re overwhelmed — and what does My simple survival food plan to stop binge eating and regain control fast How stabilising blood sugar reduces cravings and decision fatigue Why getting your food in order is the first step to reducing overwhelm in every area of your life KEY MOMENTS Your food is a mirror of your life When life feels chaotic, food decisions fall apart. It’s not weakness — it’s a predictable pattern I see in women over 40 who are carrying a heavy mental load. The brain’s food obsession is a coping mechanism Constant food thoughts are your brain’s way of protecting you from deeper stress. Recognising this is the first step to breaking the cycle of emotional eating. You don’t need motivation — you need structure Waiting for the right moment or a burst of motivation keeps you stuck. A simple, repeatable eating structure works even on your worst days. The survival food plan Three meals a day, no snacking, protein at every meal, low carb. No tracking. No perfection. Just a baseline to come back to whenever life gets messy. Food and life are inextricably linked Getting your eating back on track doesn’t just improve your health — it reduces overwhelm across your whole life. Calm food, calm mind.   THE ONE ACTION YOU CAN TAKE RIGHT NOW At your very next meal: put protein on your plate and leave out the high-carb foods. Don’t wait until Monday. Don’t try to be perfect. Just make that one meal count. That’s how you rebuild momentum and start to feel back in control of your emotional eating — one meal at a time. Want personalised support? Book a free call with me. I’d love to help you take your next step.

    13 min
  5. EP 36: 5 Ways to Stay Stane - and on Track - When the World Feels Chaotic

    APR 13

    EP 36: 5 Ways to Stay Stane - and on Track - When the World Feels Chaotic

    SHOW NOTES Feeling anxious, overwhelmed, or reaching for comfort food every time you check the news? You’re not alone. In this episode I’m sharing five simple but powerful strategies to help women over 35 stop emotional eating, stabilise blood sugar, and protect their mental health — even when the world feels uncertain. Whether you’re struggling with stress eating, poor sleep, or doom scrolling, these practical tools will help you stay on track with your weight loss goals without waiting for life to calm down first. WHAT YOU’LL LEARN Why stress and high cortisol make fat loss harder — and what to do about it The simple low-carb eating formula that stabilises blood sugar and reduces emotional eating How your bedtime (not just sleep duration) affects your weight loss hormones and mood Why doom scrolling triggers the same cortisol response as a physical threat — and how to stop it The one mindset shift that puts you back in control when everything feels chaotic How to use joy and dopamine as tools for nervous system regulation KEY MOMENTS Blood sugar is your foundation. Protein at every meal, three meals a day, and no unnecessary snacking keeps cortisol steady and emotional eating at bay. Sleep before 10 pm is a game-changer. Going to bed late — even if you get eight hours — disrupts the sleep hormones that regulate appetite and stress. Your mental diet matters as much as your food diet. Social media algorithms are designed to provoke an emotional reaction. Curate your feed like you curate your plate. Stop monitoring what you can’t control. Checking fuel prices, exchange rates, and news headlines when you can’t act on them is a silent cortisol drain. Joy is medicine, not a luxury. Anticipating something positive raises dopamine and creates the hope your nervous system needs right now. YOUR ONE ACTION TO START NOW Control the scroll. Right now, unfollow or mute any account that consistently makes you feel worse. Then, instead of opening your For You page, search for something that lifts you up — positive quotes, funny animals, low-carb recipe ideas. Set a timer and stick to it. This one change is having the biggest impact on my clients’ emotional eating right now, and it can start working for you today. The only thing that’s going to stop you reaching your goal is if you quit. Never, ever give up.

    18 min
  6. Ep 35: Stop Starting Over - The Goal Setting Secret that Changes Everything

    MAR 8

    Ep 35: Stop Starting Over - The Goal Setting Secret that Changes Everything

    Show Notes In this episode, I share the real reason so many women keep starting over with their weight loss goals — and it's not willpower, laziness, or the wrong diet. I explain why weight loss is fundamentally different from every other goal you'll ever set, and why that changes everything about how you approach it. If you're ready to stop the cycle and finally create a weight loss goal that sticks, this episode gives you the three key actions to make 2026 your year. What You'll Learn Why weight loss is an emotionally driven goal — and why that means standard goal-setting advice doesn't work How to create a compelling, exciting goal that motivates you more than the temporary pleasure of food Why vague goals like "I want to lose weight" aren't enough — and what to do instead How deadlines create urgency and stop the "I'll start Monday" cycle for good Why accountability to someone other than yourself is a game changer for weight loss success The daily habit that has kept my weight off for 25 years — and how to make it work for you Six practical ways to connect to your goal every single day Key Moments Why Weight Loss Is Different — Weight loss isn't a knowledge problem — it's an emotional one. Most women already know what to eat. What gets in the way is the lack of emotional drive when life gets hard and food is calling. Your goal needs to compete with that dopamine hit, every single day. Creating an Exciting Goal — Vague goals don't create action. I walk through how to go beyond the number on the scales and connect to what that goal actually means for your life — how you'll feel, what you'll be able to do, and why it matters. The goal has to move you emotionally every time you think about it. The Power of a Deadline — Without a deadline, a goal is just a wish. I cover three types of deadlines that work well — event-based, health-based, and milestone-based — and how to plan backwards from your target date to make progress feel real and achievable. Accountability Changes Everything — We are far more likely to follow through when someone else knows our commitment. Whether it's a friend, an accountability partner, or a coach, having external support provides motivation when your internal drive wavers. Daily Goal Connection — This is the secret sauce. Connecting to your goal every single day is what separates women who succeed from women who quit. Just like we shower to wash our bodies, we need to wash our minds daily — reminding ourselves what we're working toward and why. One Action You Can Do to Start Now Write down your goal using this prompt: If this were the best year of my life, health-wise, what would that look like? Don't think about what's realistic — think about what genuinely excites you. Then choose one way to connect to that goal every morning this week, whether that's two minutes of journaling, a vision board, or a photo on your lock screen. This single daily habit is the foundation that makes everything else — the food choices, the discipline, the consistency — so much easier.

    24 min
  7. Ep 34: Your Holiday Survival Guide - How to Stay Low Carb While Traveling

    JAN 28

    Ep 34: Your Holiday Survival Guide - How to Stay Low Carb While Traveling

    Show Notes  In this episode, I share my proven strategies for staying on track with your low carb lifestyle while traveling. Whether you're camping, road-tripping, or flying overseas, I'll show you how to avoid holiday weight gain, prevent bloating, and return home feeling energised - not defeated. Learn how to set realistic goals, prep smart before you leave, make the best food choices on the road, and hit the ground running when you get back home. What You'll Learn How to set clear intentions before your trip so you stay committed to your goals The critical prep work to do before leaving that sets you up for success when you return Smart low carb food options for road trips, camping, and air travel The "Last Day Rule" strategy for enjoying treats without derailing your progress Why hydration is your secret weapon for avoiding bloating and staying energized My favorite protein-packed travel foods including dehydrated meals and portable options How to get back on track immediately after your holiday—without waiting for Monday Key Moments Setting Your Holiday Intention - I explain why deciding your goal (maintenance vs. continued weight loss) before you pack is the most important strategy of all. The 80-20 formula works well for maintenance, while weight loss requires more discipline with meal planning and food prep. Pre-Holiday Food Prep - I share why preparing 1-2 meals before you leave is essential for every trip. Having low carb wraps, lasagna portions, or other meals in your freezer means you can stay on track from the moment you walk through the door, especially when dealing with jet lag or exhaustion. Low Carb Options on the Road - From protein bars and beef jerky at petrol stations to planning your protein sources in advance, I cover practical solutions for staying fueled without compromising your goals while traveling. The Last Day Rule - Save special treats for your final day of vacation. This gives you something to look forward to while keeping you on track for most of your trip, and you head straight home afterward with no chance to repeat the indulgence. Water as Your Secret Weapon - I emphasize why staying hydrated (2-3 liters daily) prevents bloating, headaches, and false hunger signals. Dehydration causes fluid retention, which is exactly what we don't want while traveling. Camping and Remote Travel Solutions - I recommend dehydrated keto meals (like Radix in New Zealand), canned proteins, protein powder, and low-carb pasta alternatives that are portable and don't require refrigeration. Coming Home Strong - Don't wait until Monday to restart your plan. Get back on track the day after you return by using your prepped meals, restocking fresh food within 24 hours, and immediately returning to your low carb routine. One Action You Can Do to Start Now Before your next trip, prep and freeze 2-3 low carb meals. This single action ensures you won't sabotage your progress in those crucial first 24-48 hours after returning home. Choose simple options like low carb lasagna, soup portions, or pre-made wraps that you can pull from the freezer and reheat. Having these meals ready eliminates decision fatigue, removes the temptation to order takeout, and keeps you in momentum with your weight loss goals from the moment you walk through your door. Products mentioned in this episode: Radix Nutrition keto dehydrated meals

    21 min
  8. Ep 33: How to Handle food Pushers This Festive Season

    12/15/2025

    Ep 33: How to Handle food Pushers This Festive Season

    Show Notes Ever felt pressured to eat holiday food you don't want? You're not alone. In this episode, I'm sharing exactly how to handle food pushers during the festive season while staying on track with your weight loss goals and low carb lifestyle. I've maintained my 30 kilo weight loss for 25 years, and I've learned that the holidays aren't just about managing your relationship with food-they're about navigating everyone else's expectations too. Whether it's family gatherings, Christmas parties, or work celebrations, you'll discover practical strategies to set boundaries without damaging relationships or feeling guilty. If you're trying to lose weight during the holidays, this episode gives you the exact words to say, mindset shifts to make, and strategies to use so you can stay in control and enjoy the festive season on your terms. What You'll Learn Why family and friends push food on you (and why it's usually coming from love) 5 polite ways to decline food without offending anyone or making excuses The power of deciding in advance what you'll eat - so you stay in control Mindset shifts that make saying no to holiday treats easier How to use low carb alternatives to make festive eating enjoyable Why self-compassion beats self-criticism if you slip up Planning strategies to set yourself up for success at holiday events Key Moments The Holiday Food Pressure ProblemUnderstanding why hosts and family members push food—it's about love, validation, and cultural connection, not sabotage. Your Ready-to-Go ResponsesPractical phrases you can use when someone insists you eat: from gracious declines to honest boundary-setting to strategic white lies. Changing Your Internal DialogueThe mindset shifts that helped me navigate 25 years of festive seasons while on this journey: reminding yourself it's your choice, remembering you've had it before, and focusing on temporary pleasure versus long-term consequences. Low Carb Alternatives Make It EasierHow having delicious low carb options available makes saying no to sugary treats much simpler. Planning for SuccessSimple strategies like eating before events, finding a supportive friend, and knowing when to leave early. If You Slip UpWhy self-compassion is essential and how to get back on track immediately - not Monday, not tomorrow, but with your very next meal. You're the BossThe key principle: whether it's others or your own thoughts trying to convince you to eat, you decide. Staying in the power seat is what matters. One Action You Can Do to Start Now Think of 2-3 replies you can use for upcoming holiday situations where someone might push food on you. Write them down. Practice saying them out loud. Have them ready to go so you enter every festive event feeling confident and in control. Bonus: Create a personal affirmation for those moments when you feel tempted. Something like: "It's a treat for 10 seconds in my mouth, but I have to deal with the consequences much longer. I choose to stay on track with my goals." Next week's episode: How to Do Low Carb on Holiday Remember: The only thing that's going to stop you reaching your goal is if you quit. Never, ever give up.

    16 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 🥳

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