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From Plateau to Progress: A Personal Weight Loss Reset Plan

  • 1 day ago
  • 3 min read


Current Weight: 67 kg


Target Weight: 58 kg


Eating Pattern: Two meals a day (lunch and dinner), following an 18:6 intermittent fasting window.


What’s Working

This individual is incredibly committed—moving their body five times a week with Pilates and daily walks, tracking weight daily, and incorporating wellness habits like grounding and contrast showers. They’ve successfully followed structured diets before, including the Fast 800 and the CSIRO Total Wellbeing Diet.


Their meals are generally balanced, with lean proteins, vegetables, and minimal snacking. Despite this, they’ve recently gained weight—around a kilo a week—and are feeling frustrated, having “ballooned” unexpectedly.


What Might Be Contributing

While the eating pattern is clean and mindful, a few things may be quietly sabotaging progress:

  • Sleep disruption (4–5 wakings/night): Poor sleep increases ghrelin (your hunger hormone) and can drive cravings.

  • Cravings for salty snacks or sugar fixes might point to nutrient imbalances, stress, or emotional hunger.

  • Portion sizes and carb intake (e.g., potatoes, rice, pasta) may still exceed current energy needs.

  • Fasting window may need tightening as the body adjusts.


The Science-Backed Framework: CSIRO Total Wellbeing Diet

The CSIRO Total Wellbeing Diet is a high-protein, low-GI program that’s helped thousands of Australians lose weight and improve metabolic health. With structured meal plans, online tools, and a focus on satiety, it has a high success rate—97% of those who complete the 12-week program lose weight.


Solution & Reset Plan

1. Upgrade Your Fasting Strategy

If you’ve hit a plateau, try:

  • 20:4 fasting two days a week

  • One 36-hour fast every fortnight

This can give your metabolism a gentle nudge.


2. Boost Protein at Every Meal

Aim for 30g+ protein at lunch and dinner to support satiety and lean mass.→ Add legumes, eggs, tofu, or canned fish to lunch salads.


3. Dial Back Simple Carbs at Dinner

Try replacing rice/pasta with:

  • Cauliflower rice

  • More fibrous vegetables

  • Legumes or lentilsPotatoes should be limited to a palm-sized portion (about 100g).


4. Support Appetite Naturally

If cravings persist:

  • Try Calocurb (1–2 capsules/day before meals)

  • Use apple cider vinegar before meals

  • Increase dietary fibre (e.g., chia, flax, lentils)


5. Improve Sleep Hygiene

Aim for 7–8 hours uninterrupted.

  • Use magnesium glycinate or lavender oil

  • Avoid screens before bed

  • Keep your room cool and dark


6. Use Weight Tracking Wisely

Daily weigh-ins are helpful—but can be triggering. Consider switching to weekly average tracking if weight obsession or past eating disorder behaviors resurface.


7. Emotional Check-ins

Since mental health and confidence are motivators, journal regularly:

  • Was that physical or emotional hunger?

  • Did I feel criticized, abandoned, or stressed before I craved food?


8. Visual Plate Strategy

At each meal, aim for:

  • ½ plate veggies

  • ¼ plate protein

  • ¼ plate complex carbs


Transition Off Injectables (If Applicable)

If tapering off Wegovy or another GLP-1 agonist:

  1. Taper Slowly:2.4mg → 1.7mg → 1.0mg → 0.5mg → StopOver 2–4 weeks to reduce rebound appetite.

  2. Introduce Calocurb:Start with one capsule mid-morning and another mid-afternoon (especially on high-stress or workdays).

  3. Adopt Michael Pollan’s Rule:

“Eat food. Mostly plants. Not too much.”
Maintenance Phase (Post-Injectables)

  • Stay consistent with Calocurb, especially on days with cravings.

  • Add fermented foods and probiotics to balance gut health and support hormonal harmony.

  • Weigh yourself once or twice a week, not daily.

  • Catch weight creep early by checking in:

    • Am I snacking again?

    • Is my fasting window slipping?

    • Am I emotionally eating?


Daily Habits for Lifelong Success

  • Walk or move gently every day

  • Do 2–3 strength sessions a week

  • Visualize your future self free from injectable reliance

  • Drink hot water or rooibos tea when bored—not coffee or sugary drinks

  • Eat to 80% fullness


Final Thoughts

This journey isn’t just about numbers—it’s about returning to balance, re-establishing trust with your body, and honoring the version of you that wants to feel strong, clear, and free.

With a few tweaks and compassionate structure, you’re back on track.


This Instagram live gives you a recipe on how to beak your fast: https://www.instagram.com/p/DHuOuGeT9q4/



 
 
 

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