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Keith weight loss coach, Oxford (2026)

18/01/2026

You think eating very little makes you lose the weight you want.

Yet your doing the opposite and teaching your body to think its in danger.
So it slows your metabolism.
Clings to your fat stores.
Wrecks your hormones.

And then this cranks your cravings through the roof.

That “plateau” you cant seem to get past is because you have pushed your body to hard and it’s now in survival mode.

You don’t lose the weight you want by punishing your body and driving it into the ground with lack of eating and exercise

Your lose weight when your body feels fed, safe, supported and balanced.

More food.
Better timing.
Proper training.
A regulated nervous system.

Stop starving yourself
Start focusing on what your body needs

If this sounds like you, DM LOSE for a free strategy call where we will find the course of your slow metabolism and build a clear plan for you to get the results you deserve

17/01/2026

You think losing weight means
eating less, training more, and suffering harder.

That’s why you fail.

Here are 3 fundamentals that actually drive your weight loss ⬇️

1️⃣ Eat consistently (not perfectly)
Skipping your meals, under-eating all day, then overeating at night keeps your body stressed.
Weight loss improves when your body feels safe, not starved.

➡️ Prioritise protein
➡️ Eat regular meals
➡️ Stop the binge restrict cycle

2️⃣ Train to build muscle, not just burn calories
Doing Cardio burns calories once.
But your muscle burns calories all day.

➡️ Lift weights 3–4x per week
➡️ Focus on getting stronger
➡️ Use cardio as a tool, not a punishment

3️⃣ Regulate your nervous system
When your wired, exhausted, and sleeping badly your weight loss will stall no matter how much you push.

➡️ Walk daily
➡️ Sleep 7–8 hours
➡️ Breathe, slow down, recover

You weight loss is a by-product of your inner balance

DM “LOSE” for a Free 3 step guide to help you lose weight sustainably without restricting your favourite foods

16/01/2026

Before me and Jennie started working together, she was always labelled “the skinny weak one.”

These comments got to her. It annoyed her. And over time, it chipped away at her confidence.

When we finally sat down and really talked, the picture became clear.

she was undereating, overwhelmed, and exhausted.

She was:
❌️Skipping meals
❌️Not eating enough food to support her body
❌️Stuck in constant work stress
❌️Always tired, with nothing left in the tank

So we built a plan that was sustainable for her.

We increased her food intake and created a consistent daily eating pattern, focusing on:
Higher protein
The right carb choices to fuel her training and recovery
In the gym, we stripped things back and focused on full-body training 3 times per week, hitting all the major muscle groups just enough to stimulate real strength and muscle growth, without burning her out.

Her results weren’t just impressive they were eye-opening.

✅️Her body fat dropped by 19cm, yet the scale stayed the same
→ meaning she gained muscle while losing fat
✅️She can now do push-ups with confidence
✅️She can do pull-ups
✅️She’s squatting more weight than she ever thought possible

But the biggest transformation wasn’t physical.
The girl who was once seen as “skinny and weak” is now seen as fit, strong, and capable.

And that shift?

It sent her self-confidence through the roof.
Jennie didn’t just change her body.
She changed how she sees herself and how the world sees her.

If this sound like you and you want to have more confidence in your skin DM CONFIDENCE for a free strategy call where we will map out the exact strategy to get the results you deserve

15/01/2026

They tell me I have “good genes.”
Let me be clear: I don’t.

I don’t wake up in good shape
I don’t eat whatever I want and stay lean.
I don’t have a magic body.

What I do have is years of showing up,
even when I don’t want to.

Even when it’s me vs a plate of food for five.
Even when I hate cardio.

This body?

It’s built on daily choices no one sees,
on consistency, on discipline, on effort.

So if you think it’s genes you want…

It’s effort.

14/01/2026

You don’t gain weight because you eat this.

You gain weight because you were never taught how to eat properly.

Most people think fat loss means:
❌ cutting carbs
❌ avoiding foods they enjoy
❌ eating less and feeling miserable

Real, sustainable weight loss works like this 👇

✔️ Build your meal around protein
✔️ Add fibre (veg, fruit, whole foods)
✔️ Enjoy the foods you love in a portion that fits your body

Protein keeps you full.
Fibre slows digestion.
Cravings drop. Energy improves.
And the binge-restrict cycle finally stops.

Eat smarter — not stricter.

Follow for more real food talk

13/01/2026

When Tom first came to me, weight loss felt like a constant battle.

His job had him rushing between meetings all day, living on the go and grabbing food whenever he could thats if he ate at all.

There was no rhythm to his eating, no structure to his training, and a growing frustration with his body.

With a wedding coming up, Tom felt uncomfortable in his own skin. He hated how his stomach pushed out of his shirts and felt like he couldn’t wear anything that made him feel confident.

So instead of forcing another rigid program, we sat down and looked at his real life.

We pinpointed his daily patterns, work demands, and energy levels, then built his nutrition around his lifestyle not the other way around.

The focus was simple but powerful:

eating consistently 3–5 times per day so his body could finally regulate and respond.

Next, we added structure to his training.

Two focused weight-training sessions at the gym.
Two efficient home workouts.

No guesswork. No burnout.

We also addressed the foundations most people overlook getting to bed earlier, increasing daily water intake, and supporting recovery so his body could actually change.

Tom wasn’t perfect and he didn’t need to be.

What mattered was commitment, consistency, and showing up even when life got busy.

The result?

🎉 12kg lost
🎉 2 pant sizes down
🎉 1 shirt size down

And most importantly feeling happy and confident in his body again ready for the wedding

Tom’s transformation wasn’t about extremes.
It was about structure, sustainability, and building habits that fit his life.

If your struggling to lose weight and confused with what to eat Dm LOSE for a free strategy session where we will figure out your struggles and build a plan to success

12/01/2026

You’re cutting calories.
Skipping meals.
Your choosing the “healthy” option every time.
And still…
Your scales won’t move.

So you blame yourself.
“Maybe I need more discipline with your food.”
“Maybe I’m just bad at weight loss.”

But there is a truth you haven’t been told:

👉 The less you eat, the more your body goes into survival.

Your metabolism slows.
Your stress hormones rise.

Fat loss gets put on hold because your body doesn’t feel safe.

You’re not failing.
You’re over-restricting.

Your trying to lose weight, and have been focused on keeping your food intake low. But you have been doing this far too long while juggling work, stress, poor sleep, and life.

Fat loss doesn’t come from punishing yourself.

It comes when your body feels supported enough to let go.

If this hit…
it’s probably because you’re doing “everything right”

except listening to your body.

💬 Comment “RESET” if this sounds like you for a free strategy call where we will figure out why your body is stuck and create a clear path forward for you

11/01/2026

Your trying to lose weight but still feeling stuck?

You struggle because you eat foods that:
• spike blood sugar
• increase cravings
• leave them hungry an hour later

Here are 3 simple swaps that support yournweight loss ⬇️

🥣 Cereal → Protein-based breakfast

Sugary cereals and granola keep you on a hunger rollercoaster.

Protein in the morning = stable energy, fewer cravings, better appetite control.

🍫 Snack bars → Fruit + protein

Most “healthy” bars are ultra-processed and calorie-dense.

Fruit gives fibre and nutrients, protein slows digestion and keeps you full.

🍞 White refined carbs → Whole, high-fibre carbs

Refined carbs digest fast and don’t satisfy.
Whole carbs give more volume, fibre, and sustained energy without overeating.

Your weight loss doesn’t require you go on extreme diets or cutting everything out.

It requires for you to make better choices that you can repeat daily.

Small easy swaps.
Better energy.
Real results for you.

Save this if you’re done with confusing diet advice 💡

09/01/2026

When I first met Vanessa, weight loss wasn’t her real problem.

She was exhausted all the time.
Her stomach was constantly playing up.
Stress was high.
Energy was low.
And she was barely eating because food felt like the enemy.

She wanted to lose weight…

But no matter what she tried, nothing changed.
Not because she wasn’t trying hard enough.
But because her body was dysregulated.

So we didn’t jump into aggressive diets or crazy training.

We started by listening to her body.

Together, we:

1️⃣dentified which foods actually worked for her stomach (and which didn’t)
2️⃣Got her eating 3–4 consistent meals a day to calm and regulate her system
3️⃣Introduced strength training just twice a week
4️⃣Added daily walks to support her nervous system and reduce stress

No extremes.
No punishment.
No restriction.

Just the right adjustments for her.

The results?

👍Vanessa lost 24kg.
👍Her stomach issues reduced dramatically.
👍She had energy for the first time in years.
👍She became the strongest she’d ever been.
👍And life felt less overwhelming, less stressful, and more in control.

This wasn’t about doing more.
It was about doing what her body actually needed.

If you’re tired, stressed, struggling with digestion, barely eating, and still not seeing results

Dm LOSE for a free strategy session where we will uncover whats holding you back and create a plan to get the results you deserve

08/01/2026

You were told fruit is bad because “sugar makes you fat.”

So you stop eating apples, bananas, berries real foods that grow from the earth.

Yet somehow…

You still eat processed oat bars, protein bars, energy bars because the label says “healthy.”

That’s not nutrition.
That’s marketing.

Here’s the truth most people don’t want to hear:

🍎 95% of fresh fruit has LESS calories than a packaged bar.
🍎 Fruit comes with fibre, water, enzymes, vitamins, and minerals.
🍎 It supports digestion, gut health, and satiety.

Meanwhile that “healthy” bar:

❌ Higher calories
❌ More refined sugars and oils
❌ Additives, preservatives, flavourings
❌ Less real nutrition

And then you wonder why your:
• Your still hungry
• You feel bloated
• You have low energy
• Your gaining weight

Fruit didn’t stall your fat loss.
Ultra-processed food did.

If fat loss was about avoiding fruit,
humans wouldn’t have survived before factories existed.

So ask yourself this:

Are you eating for health…
or eating what you’ve been marketed to believe is healthy?

Because real fat loss isn’t about fearing fruit.
It’s about choosing food your body actually recognises.
🍌🍎🥭

Comment 🍎 if your with me on this

07/01/2026

You don’t struggle with weight loss because you lack the disapline, you struggle because you keep eating foods that:

• Spike your hunger
• Disrupt your blood sugar
• Keep your nervous system in stress mode

Then you blame yourself for “failing.”

Here’s the truth most diets ignore

Fat loss doesn’t come from you banning your favourite foods.

It comes from you eating in a way that keeps you full, calm, and regulated most of the time.

If you’re constantly:

– Craving
– Snacking
– Thinking about food
– Starting over every Monday

That’s not a willpower problem.
That’s a regulation problem.
Eat smarter.
Calm your system.
Results will follow.

Share this with someone who needs to hear this

06/01/2026

You don’t need to quit your favourite foods to lose weight.

But you also can’t build results by living on them daily.

Weight loss doesn’t work when you try to punish eat with exercise.

That mindset keeps your body stressed, inflamed, and stuck in survival mode.

What actually works?

✔ Mostly low-calorie, nourishing meals
✔ Strength training for health not punishment
✔ Enjoying your favourite foods intentionally, not emotionally
✔ Giving your nervous system permission to relax
When your body feels safe, progress comes easier.

This is how weight loss becomes sustainable not exhausting.

Save this if you’re done with extremes.

Keith weight loss coach

18/01/2026

17/01/2026

16/01/2026

15/01/2026

14/01/2026

13/01/2026

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