If you have already done the hard work, lost a decent amount of weight, and are now staring at the same two or three kilos that simply will not budge, this episode is going to make a lot of sense of what is happening and exactly what to do about it.

Leanne and Susie break down the real physiology behind why losing the last few kilos is significantly harder than losing the first ten, why the strategies that got you here are not the ones that will get you there, and the specific changes that actually move the needle when you are already doing most things right.

Then they do the research nobody wants to do themselves: wading through the menus at Eljana, Grilled, Nando's, A Perto, Guzman y Gomez, Subway, Betty's Burgers, Fishbowl, and more to find the lowest calorie, highest protein options you can actually order without sacrificing the whole meal.

In this episode:

• Why losing 30 kilos is genuinely easier than losing three, the physiology of why the human body resists leanness, and why everything that worked before will eventually stop working
• Why going to bed slightly hungry is actually a useful signal when you are trying to lose the last few kilos, and why the fear of hunger is one of the main things holding people back
• Why eating earlier rather than eating less can be one of the most powerful and sustainable strategies for shifting stubborn body fat, and how to apply it practically around a busy family schedule
• Why some people need to do less exercise, not more, to finally see the scale move, and how to tell which camp you are in
• The role of the weekend in undoing five days of good eating, why most people are maintaining rather than losing without realising it, and the one change that breaks the cycle
• The lowest calorie, highest protein options at Eljana, Grilled, Nando's, A Porto, Guzman y Gomez, Subway, Betty's Burgers, Fishbowl, and KFC. Specific menu items named, calorie counts given, and honest advice on what is actually worth ordering versus what just looks healthy
• Why Guzman y Gomez burritos and bowls are significantly higher in calories than most people assume, and the menu hack that most people would never consider
• Why a well-chosen burger from Grilled or Nando's is often a better nutritional choice than sushi, and what to ask for to drop the calorie count further without sacrificing the meal
• The Arnott's Quattro Caramel and Peanut Bar reviewed: 140 calories, five grams of protein, 33 ingredients, and the honest debate between Leanne and Susie about whether it is genuinely healthier than a chocolate bar or simply better marketing

The vitamin C question answered with the actual evidence: does it prevent colds, does it shorten them, and is there anything better to take in winter if that is your goal