Scales Without Panic

The number on the scale shouldn’t decide your mood, your meals, or your motivation. We take you out of the week-to-week spiral and into a steadier, smarter approach to fat loss that respects your body, your life, and your long-term goals. If you’ve ever dropped calories to the floor, doubled your cardio, and still hit a wall, this conversation shows you why—and what to do instead.

We break down the real difference between fast loss and sustainable loss, and why keeping calories as high as possible within a small deficit protects your energy, training, and metabolism. You’ll learn how to anchor your nutrition with protein and fats, use steps and cardio as simple levers, and judge progress by monthly averages rather than a single Monday weigh-in. We get honest about hormones, cycles, perimenopause, PCOS, and water retention, and how these factors can mask progress without adding body fat. Expect practical benchmarks, not gimmicks: a pre-weigh checklist, process-first coaching logic, and strategies to create room for future adjustments without burning out.

Mindset runs through everything. We explore the language you use about your body, the habit of dismissing compliments, and the quiet damage of letting one weigh-in erase a week of good work. This is about building consistency you can live with: lifting well, moving daily, sleeping a bit better, hydrating more, and letting those behaviors compound. When the process is solid, plateaus are just data, not drama. That’s how the long game wins—less panic, more patience, better outcomes.

Join us, press play, and trade scale anxiety for a calmer, evidence-based plan you can repeat. If this episode helps you breathe easier and stay consistent, follow the show, share it with a friend, and leave a quick review so more people can find it. What process habit will you focus on this week?

Transcript

Calming The Scale Panic

SPEAKER_00 0:02

Okie dokie, how are we all doing? Today, I wanted to create a training or teaching or learning, whatever we call these open offices. But when you step on the scales and it's not going your way, and there's this panic that happens, and you lose your shit, and you want to kill everyone and give up and eat cake and sausages. And I wanted to just create something that you could press play on, and it could hopefully just slowly bring you back from the edge and bring you back down to reality. First thing I want to talk about, and I want you to get your mind set in. And you know, I've got a few of you on the call here that I've worked with some for years, some for a year, some for not a year, but are signed up for a year. So will be with me for a long time. So we are working on a long, long-term goal. The majority

Zooming Out To Yearly Goals

SPEAKER_00 1:05

of my clients have been working with me uh over 12 months on the program, working for a long, long time. Some people come for me for three months, some people obviously we have a 21-day trial at the minute, some people come in for a 21-day trial and get off. But no matter what anyone's journey, whether it's in the program or outside the program, fitness, weight loss, gaining strength, whatever the journey is, is a long-term journey. It's a journey that you need to be thinking about for years, not months, not weeks. It's a yearly journey. And that's why we do a lot of planning for goals, where we want to be this year, where we want to be per quarter, where we want to be at the end of the year for certain holidays. We look at goals over the year. If you're thinking about your goals weekly, two weekly, three months at a time, and you're thinking, right, I want to really force this and really get there quick. And it causes panic and it causes urgency that you just do not need. When if actually we zoom out and go, right, here's the year, it's mapped out for me. I want to be trying to get to these places at these times. We won't concentrate as much on the scales moving week to week. You can speak to someone and say, hey, you give it at your all this week, to the best of your ability. Did you get the results that you wanted from week Monday to Monday, for example? You could get a 50-50 response, to be honest. Even if client A and client B did the exact same effort, did the exact same macros, did the exact same training, did the exact same activity. And let's say client A was having a great week with hormones and client B was just pre pre uh pre-cycle, you'd get two different readings on the scales. So therefore, we know it can be volatile even when we're putting in the most effort. But then if you take them the same two clients and you zoom out for a month and you say from January 1st until January 31st, you gave it you all. You worked with me, obviously, you did all your training, you did all your activity, you did all your diet. Did you get some results? I think you'd probably see more of the 95, maybe even higher success rate where you'd say, Yeah, I did see some improvements. So if we know it over a long period of time we, you know, we've got a higher success rate, why are we paying so much attention from Monday to Monday? And having these big panics when we don't get the results we want. Some of you work for big businesses, some of you have your own businesses, some of you work for me. But whatever your goals and aspirations are within business and within life, you don't get them from week to week. If you just started your business, you don't hit, you know, you don't become a millionaire from week to week. It's many, many years, if it's not never. Um, it takes a long period of time. And I want you to just start to think about your journey as a long-term journey. You know, whether it is with me or not, it doesn't matter, but think of it as a long-term journey. Think of it like where do I want to be at these times? Because weight loss will always, always, always, always level itself out. I'm speaking about it like it's something, but that's fine. It will always level itself out. So let's say we're in week one, and you've had terrible habits before we've met.

Fast Loss Pitfalls And Plateaus

SPEAKER_00 4:53

You know, you you you your diet's not being in a good place, you're not training, and all of a sudden you come onto a program and we've got you into a noob space with diet and training, and it's you've had your body's reacted really well, and you've lost two kilos, for example, in a week. We know that's fat the fast fat loss. Um, and we know we don't want fast fat loss long term because fast fat loss normally means that one, it's gonna come to a halt, or we're doing things that are not sustainable, or it's likely we're gonna bounce back because we know if we drop a ball fast, it can potentially bounce back up. So we want to have a little bit of a slower weight loss. Normal weight loss looks anything from 0.3 of a kg, I would say all the way up to 0.6 of a kg. So we're looking at a pound a week, the body will average itself out. So let's say we get a really fast weight loss in week one. In week two and week three, we could potentially slow down because the body will go, right, it's just leveling out. And we could get a much slower weight loss. Now, if we take week one and we disregard it, and then we just concentrate on week two, and we go, okay, let's say someone was 80 kilos, for example, and now they're 78, and on week two they're 78 to 78. You would say that week you didn't lose any weight. And was that not a success? You could say, Well, did everything I did on week one and I didn't lose any weight. It's like, okay, did I do something wrong? No, you didn't do anything wrong. The body just leveled itself up, just slowed the weight loss down. You could be 78 again for the week after. Actually, for the week after, four weeks. If we go from January 1st to January 31st and say, how much did you lose? Well, I went from 80 to 78, two kilos. What's the average weight loss? Pound a week, so half a kilo a week. So you did the average weight loss of the January 1st, January 21st, yes. But the last three weeks I didn't lose any weight. I know that, but your body averaged out. And that's how weight loss works. We can't, we can only go and keep that 2kg loss. We can say, right, I want to force that 2kg loss, which you can. We could force it easily. We could just drop calories lows, increase activity, and push that weight, drive it down. But what's gonna happen is at some point you're gonna hit a ledge and you're gonna go, right, I can't get past this ledge. And then we have to look at and go, what have we done previously? Well, we dropped the calories really low. We got down to 900 calories because we wanted fast weight loss. Okay, now we're at the ledge. What do we do to get lower? Well, we can we go past 900 calories? I don't know how much cardio was you doing? I was doing an hour two time, two, three times, you know, every other day. Okay, so we can do more cardio? No. So we've kind of hit this ledge and we've we've hit a point where we can't go on. So this is where fast weight loss is not good because then you go, well, I can't drop the calories anymore. And the body and the woman's body's panicking now because it's like I've got no calories. So it's like I'm resisting because thinking I've got no calories, I don't want to lose any more weight. I need these calories, I need I need body fat to protect my organs, I need to kind of, I don't need, you know, I'm training and I'm not getting enough food in, and that's what your body's panicking. It's raising stress hormones and stopping you from losing weight, hunger hormones are going up, telling you to put your feet up, don't walk as much. All these signalings are happening without you even knowing. Eventually, we'll put your push your weight back up. And you'll be like, Well, my weight's going back up. It's like, yeah, because what you did was not sustainable. But with slow weight loss, the body feels quite comfortable. So, what we're trying to do is we're trying to get our calories as close to the calories that we need for the body just to be in a deficit. We're trying to get them as close as possible so the body gets really comfortable. And this is where weight loss doesn't work when it's like, okay, I'll give you, let's say I'm giving you 1500 calories to hit. And some people will go, I hit 1200, but I'm losing weight, so it doesn't really matter, yeah? Like 1200. It's like, yeah, you will lose weight, but again, we're gonna probably go a bit too quick. And then what happens when we stop losing weight? We're at 1200. Can we go to 1100? Can we go to a thousand? No, it's gonna get very difficult very quick. So, what we want actually

Process Over Results

SPEAKER_00 9:07

is to be as close to that line as possible, because one, then our metabolism is working, we're getting enough fuel, the body's going, I'm getting enough in, I can burn it out, and it's working consistently, the burner metabolism. And then when we do need to pull, we can pull a little bit from that 1500 mark and it's not as harsh. So, weight loss will always slow it down. Even for me, I will try and slow it down. I mean, we've got no, I don't think anyone on the call right now, but Sophie C, who's on the program, she lost weight very quickly. I think she did like 10, 11 kilos, and we've now put food back in to slow it down. So she's now not losing two kg a month, she's losing one kg a month because we didn't want to see it going so quick. So we put more food in to try and burn more and get the metabolism moving. Because in the long-term journey, we benefit from this so much more. So things that we do for the short-term journey are always gonna make us unstuck. So, what we need to do is we need to zoom out, we need to look at this as a long-term journey. And if we look at this as a long-term journey, we have to disregard weight from week to week because there's so many things a woman's body can do that will not give you the weight reading that you want. The more weight readings we can do throughout the month, the percentage is increasing on actually, you know, is this working or is this working? But week to week, it so many things can happen. And a lot of women, I know you some of you will laugh, but like, you get around your cycle and you step on the scales and see an elevation, but your first thought doesn't go to, oh, it's my cycle. It's not until you check the app and check the thing, oh, this is my this is the reason for it. The first panic is you did something wrong. You're not doing anything wrong. You know, if you even have like you, you know, you you mess up and you have a I don't know, you have a birthday party, you have two slices of cake. It's not that you're doing anything wrong. It's just that you were at a birthday party, you've wanted two slices of cake, and it didn't go the way you planned it to, and you need to kind of learn from that and see, like, okay, well, that made me put weight on, and do I need to kind of change from this? So it's all just lessons, but actually, we're not doing anything wrong. And I think what happens a lot of the time is like with the check-ins and weighing yourself, is that you're thinking that you're hanged in homework, and that this is I'm marking you on how much weight you lost. I am not how much weight you lose is what not what I'm concentrating on. I'm concentrating on how's the process. How close will be to the macros? Mainly I'm looking at protein and fats. Why? Protein is essential, fats are essential. Carbohydrates can go up and down. Why fat's essential? Because your hormones. If you're going too low fat, your hormones will suffer. You will suffer. It's not good. So we need a good level of hormones. If protein goes too low, you're already losing muscle on a yearly basis as a woman, especially if you're over the age of 35. We need proteins to support it. So I'm looking at these two macros. Where are they at? Are they supported what the woman needs just from a base, not from like what you need individually, just from a standard base of women around the world? That's what I'm looking at. Then I'm looking at how well did you train last week? To be honest, that I'm taking into consideration whether you were busy, you had kids, and it was a they were sick, you worked, picked up. That I can really, if you didn't train all week, I'm like, okay, well, what happened? It happened. Then I'm looking at activity, how much activity, what can we improve on? If you get all things in a good place, your activity was good, your training was great, your nutrition was on the point, you drank loads of water, you sleep was as good as it could be. The result is the result. That's not your job. Like I've said before, that's my job to worry about. Okay, did we lose weight? And I go, why didn't we lose weight this week? We did everything we wanted to, and that's when I go into like, oh, let me figure it out. But I'm not looking at and going, you know, if you lost a uh a half a kilo, which is perfect weight loss, and we go, right, that's the perfect amount for those that need to lose weight. Some don't need to lose weight, so that we don't need to concentrate on that. But let's say we want to average that and we hit that, but then you didn't track your protein, you didn't do many steps, you know, you had burgers and chips a few times throughout the

Hormones, Water, And Fluctuations

SPEAKER_00 13:44

week. I disregard the result because I know that result is not here to stay. It just won't be because the habits aren't in the right place. If we've got the habits in the right place and we got the process in the right place, the result is inevitable because we can change the result with changing things around and adjusting things. But if the process isn't in the right place, we can't do anything about the result. Because what will happen is if you're not getting the results, some people will, the first point of call will go, should we drop the calories? Because they think, right, lower calories should push this weight. But then we'll look at like how much steps we've been doing. I've not done steps this week. Okay, so that needs to improve first. Are they getting your cardio in? I've been skipping the cardio. Okay, so that needs to be hit first. And two days weren't tracked. So it's like, okay, well, it's not the calories that are a problem at all. It's the process. We're not getting these bits in the process. As coaches on this program, the first thing we'll look at is the process. If someone stayed the same for three weeks and the process is, they've been great with the process, or let's say 80%, because you, you know, nothing can be 100%. We'll then start to look at is it the diet that we've prescribed? Does that need to change? Is it working for the body? But we can't change anything with nutrition until we've ticking certain boxes. So as you step on them scales and you're having these panics about the result, I want you to just have a quick checklist in your head and say, okay, how was I with the process this week? My diet was pretty good. I trained really well. I got my steps into my best ability, I got my cardio into the best of my ability. As I step on the scales, I did my job. The scales has to kind of play ball as much as they can. I'll let Louie figure out why the scales isn't matching if it isn't matching. Step on the scales with peace of mind. As you step on the scales, if you go, how was your diet? Oh, Monday to Friday it was great, but Saturday I did have a pizza and a few beers. And then Sunday I did have a roast. As I step on the scales, I might see that my weight isn't where it needs to be because there were things in my diet that could have potentially held me back. Last week was a bad week for steps because I had my parents over and we couldn't get out for a walk. Okay, that might have affected my weight. So as you step on, you're preempting like the things that could have potentially not got me where I need to get to. But if you've done your part, if you've done what your coach has asked of you, then essentially you've done the bit that you you want. You know, you're not the professional. You're not the person that's supposed to know exactly how to get your body into shape. Because if you were, we wouldn't be working together. That's our job, because we have two decades of experience with thousands of different women, that we can figure that out and help you. Because what might take you two weeks to figure out, probably figure out in 30 seconds and find what the issue is, just from experience. So just check, have that little checklist. Did you know how was the process? How was your movement? How was your nutrition? Did you track everything? If you can't track, was you like good? You know, um, client this week didn't track all week, but made, you know, made her diet as good as it could be without tracking because sometimes you can't track, fair enough. And then where are you at with your cycle? How are your hormones at the minute? Oh,

Language, Confidence, And Mindset

SPEAKER_00 17:41

three weeks late. Okay, you're probably gonna be a little bit elevated. If so, we've got to take these things into consideration and then step on them scales with peace. Yeah, I say, but I know it will never be peace, but have that checklist in your head because I want this to be a long-term journey. And sometimes when we're stepping on it on a week-to-week basis and it's causing panic, it causes negative behavior in the head, which causes a negative thought in the body, which causes panic, which then makes the whole journey into a negative thing when actually what you're doing is so positive. You're doing things that some people just don't even think about. You're trying to make yourself healthier. Let's take weight loss over here. You're making yourself healthier, you're making yourself stronger, you're making your hormones more balanced, you're putting in work that's going to play dividends later on in life. You're working on yourself. You know how hard it is to actually work on yourself? Like it's a difficult job. It's not easy. Getting up dark, trying to actually make myself active. You're doing so much positive work that that weight loss result on a week-to-week basis, it doesn't deserve to take all that away from you. You've just done so much good work, it does not deserve take that away from you. Scale weight doesn't always equal a better body. A certain weight for certain people or certain demographics, this is why BMI is just not you know not taken into consideration as much anymore. Scale weight doesn't always equal, like, oh, because you're 50 kilos, you look amazing now. Or because you've lost 20 kilos, you look amazing now. It's like you could lose three kilos and be amazing. You could lose one kilo and be amazing. That's subjective to how you feel. So don't be so attached by a number is gonna increase your happiness. Because I promise you it won't do the work in what you're saying to yourself now and how you're talking about your body, and how like how you're talking about you know how you look at certain periods, how you take compliments, and start to really work on like some of the positive things and like you know, take a compliment. Oh, you look good today. You look you've lost some weight. You have, I've been really trying hard. Don't throw it back. Oh, but yeah, but I've got more work to do. Yeah, not yet, you know, like don't throw it back. Like, yes, confidence will come more as you go along the journey, but try and practice that early on because what I see a lot is like, let's say you're you're feeling fat, and you're telling yourself, I feel fat, I feel, I feel uncomfortable, and you're saying all these not very nice words to yourself. Yes, you can change that language and say, okay, I don't feel the best right now, and I've got some work to do, and you know, I'm trying to better myself or trying to make myself healthier. But we don't need to use such harsh language to ourselves because you'll never really say it out loud, but sometimes you'll say it to yourself. Um, and I know this obviously because I've worked with you for a long, long time. I don't know how some of you speak to yourself, but like if you say that now, when you get to the to to a better place, that some of you could lose 10, 15 kilos, that language isn't changing on the way down. You will still have the same language when you're light up. So the same, your happiness scale won't improve. You know, people say you don't get happier as you the richer you get. There's a reason for that because you people are still talking to themselves the same in the world when they did have money that do have money, that still got panicked. And it still happens with weight loss when actually happiness is just within. How you look and how you feel, your confidence is just within. You know, some people could be sticked thin and feel terribly uncomfortable and terribly not confident. Some people could be a little bit curvy and feel really confident. Like that is just what's within you. So you have to make a choice and have to turn this into a positive journey. Not let scale weight determine how happy you're gonna be. Because I promise you it will not change. Uh, you know, it just will not change unless you're changing the language. Did you have a good week last week? It wasn't the best, but I can improve on it.

Practical Checklist Before Weigh-Ins

SPEAKER_00 22:04

How do you feel? Yes, I've got some work to do. These genes fit a little bit tight. Okay, that's fine. They might not fit tight in a few weeks when I put a bit of effort into my diet. Your body and that where you are is a result of sometimes bad habits, sometimes issues that have happened in your life, loads of different things, but it doesn't need to be really, really negative. Um, because it it saddens me when someone, you know, I look at you without no emotional attachment to your body or weight or scales, anything like that. And I'll read a check-in form, and someone will say, I just don't feel great, and I this, that, and the other. And I know it's how you feel. And I look at their progress, and I'm like, you should be so proud of what you've done. Even to just lose two, three kilos, like that takes effort and time. You've got to reward yourself with like how you're speaking to yourself. Not, it doesn't always need to be a negative journey. I didn't do enough, I'm not enough, I need to do more. It creates really unhealthy panic because then when you do step on the scales, that negative language just gets ramped up to the max. Where it's like, oh my God, you didn't lose weight, you know, this was worthless. I know your body's different to everyone else's. I know that this wouldn't work for you. I know this is, you know, that language just gets more and more and more and more when actually it doesn't need to be like that. Like you've got to put your your best effort in. Sometimes you'll make mistakes, sometimes you'll you you'll you'll decide not to have a great week with nutrition because there was someone's birthday, or I wanted to have a glass of champagne because I'll celebrate in life. And that's fine. This is a long-term journey, and it's the majority of the time that we're trying our hardest that's gonna make up for the results, not the tiny, minute, day-to-day things. There's gonna be some mistakes made. So scale weight, yes, losing weight's always gonna make you healthier, unnecessary body weight, but not down to the point where it's gonna improve your happiness when you have got to the number that you want, unless you're working on it on the way down. Trust me, speaking from my own experience as well, it doesn't change unless you change your language. The unhealthy panic, take a moment from them, them times, just step back and just go, right, it is what it is. I tried my best. Send a message, say, hey, my scale weight didn't make sense this week. So I felt like I put the effort in. I'll go, don't worry about it. Let's let's look at it for you check in, let's see what happened. But have that checklist in your head first. Say, hey, did you eat out? Was it a bit too over the top? You know, how was your movement and cardio this week? Could it have been better? Where are you at your cycle? How are your hormones? Have them checked because then you might find it earlier, and then you can say, you know what, Louie, my weight wasn't right this week, but I think it's because I ate out and my movement wasn't great. But next week I'm gonna try and improve that. Doesn't need to be a negative, we're gonna try and improve it. Because this journey is a long-term journey, and I'm still learning about myself and I'm still navigating the habits and things that I've got going on that I've built years and years, built for years and years. That's okay. That's what we're here for. We're here to do the work, we're here to get better, but we're not here to cause panic to ourselves or within the program. I mean, you you should never get panic from one of your coaches, but like there's no panic. This is it's it's all about making you a better and healthier person over time. Certain things can really affect your scale weight and your ability for your scale weight to change. You'll see a lot of people online talk about calories in and calories

Consistency Beats Perfection

SPEAKER_00 26:00

out. Science says it is that way, but hormones and the woman's body have an effect on your ability to have calories in and calories out. What I mean by that is if you are pre-cycle and you are having a rough month with your hormones, and you're emotionally not feeling good, you're feeling a little bit down, your energy levels low, your strength levels are low, it's gonna be very it's it's your it's making you, it's it's making it harder for you to try and hit certain macros because your whole mentality is pulling you in a different direction. So, therefore, what can sometimes happen is there's a little bit more room for I've not done as many steps this week. I didn't train as hard. I ate a little bit more because I just was you know down and out on energy. So it makes it a bit more difficult than a guy that doesn't have these ways throughout the month, he can just stick to what he needs to stick to. Yes, we could talk about testosterone, but it's not as volatile as a woman's hormones. Also, if your hormones are like, let's say you're your perimenopausal um, or you you're you know, your postmenopausal, or you've got PCOS, you've got um your pre-diabetes, insulin resistant, any issues like that, any issues going on internally, like that could cause a fluctuation in your hormones, like Eestrian and progesterone and things like that, could potentially put a little bit more water weight on. So, where you might have actually got some results, because your hormones, because your Easter is a little bit higher, is causing a bit more water retention speed. So therefore the scales aren't reflecting exactly what they are. For example, right now I probably weigh 95 kilos. If I am to drink this water here, I probably weigh 0.2 heavier right now. I look exactly the same. Nothing in my body changed except for I've taken on more water. That's exactly how your hormones work. They will hold more water. Sometimes you can even see it a little bit, you'll feel a bit softer. That's not body fat. I can't emphasize how much you have to actually eat for your body weight to go up in actual body fat. It takes 7,500 calories over your maintenance. Bear in mind most of you are in a deficit, so let's add another 300 calories to that, and then add the 7,500 calories on top for you to put on a kilo of body fat. So if your weight has gone up a kilo from week to week, and you haven't eaten 7,500 calories, it's very unlikely that you put body fat on. What's normally going to happen is it will probably be a fluctuation in your hormones or water retention, bloating, digestion, there's many things that can cause your weight to go up. Overeating, even for a week, doesn't put body fat on. What put body what puts body fat on is overeating consistently for periods of time. The same as it is the other way around. What loses weight, being in a deficit and and training and doing all the right things consistently for a period of time. It's the same with gaining weight. It doesn't happen week to week. It doesn't happen day to day. You know, sometimes we'll go for these community events, and I'll take you to a restaurant, and I'll you I'll like, you know, just let's just have what we're wrong because these are times we're supposed to relax. You'll get jump on the scales the next day, and you might see a fluctuation for a kilo or two because we had salty food. Some of us might have had a drink, some of us might have had dessert. It pushes the weight up, it fluctuates us, but it's not real body fat. So if we were used to eat that meal every day for a month's time, you go, I'm starting to put weight on now. And you'll notice this because let's say you've got a holiday. If you eat bad on day one, on holiday and you weigh yourself, you'll see that you're up two or three

Trust The Long Game

SPEAKER_00 30:10

pounds. If you eat bad day two, day three, day four, that two or three pounds don't get more. You don't ever see someone come back up a holiday and be like 10 pounds heavier for five days eating. I mean, some some have, but you have to eat some serious food. But like it, it's an initial drive and then it kind of stays. And then you'll notice within about a week of eating healthy, that will drop off. That is water retention and not actual body fat. Actual real body fat that goes on to the body takes a lot more calories over long periods of time. So fluctuations week by week have to be taken with a pinch of salt. The same way as weight loss looks, has to be taken with a pinch of salt. We can only back it up if we go the process, we're doing the process really well. And that's what I want you to concentrate on. I really want you to just take that out of a weight loss and go, you know what, Louie, take the reins with the weight loss. I'm gonna do what you've asked me to do because you've got the experience with working with many people with many different conditions, many different mentalities, many different issues, many different positive, negatives, everything. Everything that's gone on with a woman's body, I have seen. And I mean everything I've I've been through with with the majority of clients. Remember, I've done it for two decades. So let me take that stress on. Trust me, I can handle it because I'm not emotional to it. All you can do to the best of your ability is what I ask from you. And what I mean by the best of your ability, that's probably gonna be 80%. Because 100% doesn't really exist. It does in some people's worlds because it's just their personality. But 100% doesn't really exist over a long period of time. It just doesn't. It's like, you know, someone in the office said, How good you work? I work 100% all the time. It's like, no, you don't. I think you chilled at lunch the other day. It's the same, you're not gonna be 100% all the time. So you can do it to the best of your ability. That might be 80 for some, 85 for others, might be 60% for some because they're going for a period of their life where that just allows them to be at that stage. That's all you can concentrate on. Weight loss is down to us to help you. And I can show you case study after case study after case study. In the end, we always get there. Always, always, always, always get there. Sometimes it gets very, very difficult. Elizabeth Williams is on the call right now. She'll testify to how difficult. I've worked with Elizabeth for two and a half years. We've been through some patches where it's been super difficult. But where we're at right now, we're coming out the other side, looking like, right, we're just about to hit that goal. You know, nearly 20 kilos down. She's done fantastically. Most of you know her story. I've spoken about her many times. That it's not as smooth, but you just got to do what you can. That's it. So next time you step on the scales, week to week, you have a panic. Maybe replay this call. You do it on times two, so you get the little bits and bobs, or you know, or just message me. But do that little checklist in your head. Remember, there's things that can affect your weight before actual weight loss occurs. Weight loss occurs over long periods of time. Same with weight gain.