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

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:
<ul>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
<li dir="ltr">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</li>
</ul>
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

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable.

Ready for a healthier you? Subscribe now and start your journey with actionable tips that fit seamlessly into your busy life. Don’t wait—your path to better health begins here with The Nutrition Couch.

Unlock your best health in just 30 minutes a week. Join the thousands of listeners who’ve transformed their lives with The Nutrition Couch, Australia’s top-ranked nutrition podcast. Each Wednesday at 6am AEST, dietitians Leanne Ward and Susie Burrell deliver powerful, bite-sized advice that’s easy to implement and designed to make healthy living simple and enjoyable.
Ready for a healthier you? Subscribe now and start your journey with actionable tips that fit seamlessly into your busy life. Don’t wait—your path to better health begins here with The Nutrition Couch.

The Nutrition Couch

Welcome to The Nutrition Couch, a weekly podcast from two of Australia’s leading dietitians & nutritionists, Susie Burrell & Leanne Ward. This is the first nutrition podcast that looks at weekly food & health trends. Every Sunday at 7am AEST, we will be uploading an episode that covers nutrition news, trending food products, case studies and we will also be answering our listener questions. Don’t forget to subscribe to the podcast so you never miss an episode and follow us on social media @the_nutrition_couch_podcast to ask us questions & see our food product reviews.

Leanne Ward and Susie Burrell explain exactly why the last two to three kilos are so much harder to lose than the first ten, the counterintuitive strategies that actually work including why eating earlier and sometimes doing less exercise makes more difference than trying harder, plus the lowest calorie options at Eljana, Grilled, Nando's, Guzman y Gomez, Subway, and more named and ranked. Also: the Arnott's Quattro Bar honestly reviewed and the real evidence on vitamin C in winter.

Why the Last Few Kilos Are the Hardest to Lose and the Tricks That Actually Work, Plus the Lowest Calorie Options at Your Favourite Fast Food Chains

https://api.omny.fm/orgs/fa326977-3de5-4283-9b8b-af3500c58607/clips/fc06febe-85d9-4a2d-b56f-b49c00a6960f/transcript