In this episode, Lou dives into a comprehensive Q&A session, addressing a wide range of topics related to fat loss, muscle building, nutrition, and sustainable healthy habits. She begins with an exploration of why quick-fix diets often fail and the importance of adopting manageable lifestyle changes for lasting weight loss. Lou emphasises the significance of mindset in achieving sustainable results, encouraging listeners to view setbacks as learning opportunities. Additionally, she shares practical tips for building healthy habits, understanding metabolism, and effective meal prep strategies. KEY TAKEAWAYS Quick fix diets often fail due to extreme calorie restrictions and lack of real-life applicability. Sustainable weight loss focuses on manageable changes, such as portion control and regular exercise, allowing for flexibility in social situations. Start with small, achievable actions rather than overwhelming yourself with multiple changes at once. Focusing on one or two habits, like drinking more water or going for a daily walk, can lead to long-term lifestyle changes. A growth mindset is crucial for sustainable weight loss. Viewing setbacks as learning opportunities rather than failures helps maintain consistency and patience, which are essential for long-term success. Metabolism is the process of converting food into energy and is influenced by factors like age and muscle mass. Supporting a healthy metabolism involves strength training, eating enough protein, and staying active throughout the day. Planning meals in advance and checking restaurant menus can help maintain healthy eating habits while enjoying social events. Techniques like calorie banking can allow for flexibility without compromising overall dietary goals. BEST MOMENTS "Quick fix diets fail because they rely on extreme calorie restriction or cutting out entire food groups, which can lead to short-term weight loss but is almost impossible to maintain." "Build lasting habits starts with those small, really achievable actions. Choose one habit to focus on at a time." "Mindset has such a huge factor in sustainable weight loss. Having that growth mindset will help you view setbacks as learning opportunities." "To support a healthy metabolism, we need to focus on things like strength training that will help build our muscle, which burns more calories at rest." "One meal is not going to derail your progress at all. I promise." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.