👉 For coaching enquiries, visit: www.coachianwood.com

If your fat loss has slowed down around weeks 4–8, you’re not alone, this is the phase where most people struggle.

In this episode, Coach Ian Wood explains why the fat loss plateau in weeks 4–8 is completely normal, what’s actually happening in your body, and how to stay consistent when progress slows.

• Why fat loss slows down after the first few weeks
• What causes a fat loss plateau in weeks 4–8
• The biggest mistakes people make when progress stalls
• How to stay consistent when motivation drops
• What to do (and what NOT to do) when fat loss stalls

When your fat loss has slowed down, it doesn’t mean the plan has stopped working — it means you’ve entered the phase where consistency matters most.

👉 For personalised coaching, visit: https://www.coachianwood.com/

In this episode of the Forever Athletic Podcast, I break down the exact diet I’m currently using to lose at least 5kg in 7 weeks—without tracking calories.

After stepping away from competitive volleyball for over a decade, I’m getting back on the court at nearly 39… and about 15kg heavier than my peak playing weight.

So the goal?
👉 Lose weight
👉 Move better
👉 Avoid injury
👉 Keep things simple and sustainable

I walk you through my full daily eating routine, the small changes I’ve made to create a calorie deficit, and how you can apply the same approach without obsessing over numbers.

If you’re tired of overcomplicating fat loss, this episode will show you a smarter way.

• You don’t need to track calories forever to lose weight

• A 5–15% calorie reduction is often enough for steady fat loss

• Consistency beats perfection every time

• Keep meals simple and repeatable

• Remove calories you won’t miss (not the foods you enjoy)

• Use structure (like the hand portion method) instead of tracking

• Fat loss should support your lifestyle—not control it

• Structured meals: breakfast, lunch, dinner + 2 snacks

• High protein intake throughout the day

• Reduced portion sizes instead of cutting meals

• Removed high-calorie extras (nuts, liquid calories, evening snacks)

• Flexible dinners using portion control

• No calorie tracking

This episode is perfect if you:

• Want to lose weight without tracking every calorie

• Feel stuck with overly complicated diets

• Have a busy lifestyle and need something simple

• Are getting back into sport or training after time off

• Want a sustainable, long-term approach to fat loss

If you want help building your own simple, structured fat loss system, check out:

👉 Start With Six
A coaching programme designed to help you build sustainable nutrition habits without relying on tracking forever.

Join the pre-sale here:
🌐 www.coachingwood.com/startwith6

Follow me for more no-nonsense fitness advice:

• Instagram: @coachianwood

• Website: www.coachingwood.com

If you found this helpful, make sure to:

• Follow the podcast

• Leave a review

• Share it with someone who needs a simpler approach to fat loss

👉 For coaching enquiries, visit:
www.coachianwood.com

If your fat loss has slowed down, don’t panic — it’s one of the most normal parts of the process.

In this episode of the Forever Athletic Podcast, Coach Ian Wood explains why fat loss often slows after the first few weeks of dieting, why this doesn’t mean your plan has stopped working, and what to do when you hit a fat loss plateau.

Most people respond to slower progress by cutting calories dramatically or increasing training volume. But more often than not, the answer is much simpler: refine the basics and stay consistent.

• Why fat loss slows down after the first few weeks

• The difference between normal progress and a true fat loss plateau

• How water weight and glycogen affect early weight loss

• Why a smaller body burns fewer calories over time

• What adaptive thermogenesis actually means for fat loss

• The most common behavioural reasons fat loss stalls

• Practical steps to take when fat loss has slowed down

This episode is especially helpful for:

• Gym-goers who have seen early weight loss but now feel stuck

• People frustrated by a fat loss plateau

• Adults over 35 who want sustainable fat loss without extreme dieting

• Anyone looking for calm, practical guidance rather than quick fixes

When fat loss slows down, it’s rarely a sign that something is broken. It’s usually a normal part of the process.

Stay consistent with the fundamentals, assess trends rather than daily fluctuations, and make small adjustments if needed.

👉 For personalised coaching or nutrition support, visit:
www.coachianwood.com

Join the presale for the next intake of Start With 6 HERE.

To learn more about coaching visit www.coachianwood.com

👉 Coaching enquiries: visit www.coachianwood.com

What Successful Fat Loss Looks Like in the First 90 Days

The first 90 days of fat loss are where long-term success is built — or quietly undermined.

In this episode, Coach Ian Wood breaks down what he consistently sees in clients who achieve successful fat loss in their first 90 days, and why progress has far less to do with motivation than most people think.

If you’ve ever wondered why you “do everything right” but still struggle to maintain momentum, this episode will give you clarity.

• What separates successful fat loss from repeated restarts

• Why the first 90 days of fat loss are about process, not speed

• How successful clients handle off-plan moments

• Why simplicity beats optimisation in early fat loss

• The mindset shift that keeps people consistent long term

• What real progress should look like after 90 days

• People starting (or restarting) fat loss

• Gym-goers frustrated with slow or inconsistent results

• Anyone stuck in the all-or-nothing cycle

• Busy adults who want sustainable fat loss habits

Successful fat loss in the first 90 days isn’t about doing more — it’s about doing the right things consistently.

👉 To work with Coach Ian Wood or enquire about coaching, visit www.coachianwood.com

In This Episode, You’ll Learn:Who This Episode Is For:Key Takeaway:

👉 Coaching enquiries: visit www.coachianwood.comYour

January Fitness Plan Is Probably Too Aggressive — Here’s a Better One

If your January fitness plan feels overwhelming, extreme, or impossible to sustain, this episode will help you reset your expectations — and your approach.

Every year, people try to undo December with punishment: more training, less food, and unrealistic standards. And every year, those aggressive January fitness plans burn out fast.

In this episode, Coach Ian Wood explains why most January fitness plans are too aggressive, what actually works instead, and how to build a calmer, more sustainable plan that delivers results beyond February.

• Why aggressive January fitness plans fail so often

• The biggest mistakes people make when restarting after Christmas

• What a sustainable January fitness plan actually looks like

• How many training sessions you really need in January

• Why smaller calorie deficits lead to better long-term fat loss

• How to set minimum standards instead of chasing perfection

• What real January success should look and feel like

• Anyone restarting fitness after Christmas

• Gym-goers who’ve failed previous January plans

• Busy adults who want fat loss without burnout

• People training after 35 who need realism, not extremes

If your January plan relies on motivation and willpower, it’s probably too aggressive. Sustainable structure beats intensity every time.

👉 For coaching support or to build a plan that actually fits your life, visit www.coachianwood.com

In This Episode, You’ll Learn:Who This Episode Is For:Key Takeaway:

Join the next intake of START WITH 6 here: www.coachianwood.com/startwith6

If you’re trying to get back in shape after Christmas but don’t want another extreme January reset that burns you out by February, this episode is for you.

In this solo teaching episode, I break down exactly what I’d do over 6 weeks to lose fat, rebuild strength, and feel back in control — without detoxes, punishment workouts, or all-or-nothing dieting.

This is the same strength-first, sustainable approach I use with clients who train regularly but feel like they’ve “fallen off” over December and want fast, visible progress they can actually maintain.

• Why most January plans fail (and what actually works instead)

• How to get back in shape after Christmas without cutting everything out

• What realistic fat loss looks like over 6 weeks (3–6kg, 3–6cm off the waist)

• Why strength training should be the priority during fat loss

• How to structure calories and protein for fast but sustainable results

• The 3-phase approach I use with clients every January:

  • Phase 1: Reset (Weeks 1–2) – regain control and routine

  • Phase 2: Build (Weeks 3–4) – accelerate fat loss and visible changes

  • Phase 3: Consolidate (Weeks 5–6) – lock in results without rebound

• The habits that make January feel calm instead of chaotic

• How clients like Zoe, Sammy, Steffi, and Lily used this exact framework to succeed

• Gym-goers who trained consistently before Christmas

• Anyone who feels out of rhythm after December

• People who want to get back in shape after Christmas without extreme dieting

• Busy adults who want structure, not stress

You don’t need to punish yourself in January.
You need 6 weeks of focused, repeatable actions.

That’s how you get back in shape after Christmas — and stay there.

🎧 Listen now and learn the fastest sustainable way to look and feel better this January.

If you want help applying this approach step-by-step, this is exactly what we coach inside Start With 6.

In This Episode, You’ll Learn:Who This Episode Is For:Key Takeaway

Join the presale for the next intake of Start With 6 start 12th January 2026 here: www.coachianwood.com/startwith6

The first 30 days of fat loss are where most people either build momentum — or fall back into the all-or-nothing cycle.

In this episode, I break down what actually matters in the first month of fat loss, what most people overthink, and how to set yourself up for sustainable progress without extremes.

This isn’t about crash dieting or perfect tracking — it’s about getting early results, building confidence, and creating habits that last well beyond January.

• Why early progress in the first 30 days of fat loss is crucial for motivation

• How a small (~10%) calorie deficit leads to sustainable weekly fat loss

• The 2–3 low-hanging-fruit actions that drive most early results

• What progress should look like in the first month (and why the scale can mislead)

• Why consistency beats precision when starting fat loss

• How training, steps, sleep, and stress affect fat loss in the first 30 days

• The biggest mistakes that derail fat loss before it even gets going

• Men and women starting fat loss after 30 or 40

• Anyone frustrated by diets that start strong but fall apart

• Busy professionals who want fat loss without extremes

• People who want to get January right before January arrives

The first 30 days of fat loss aren’t about doing everything perfectly — they’re about doing the right things consistently. Get the foundations right now, and the rest becomes easier.

🎧 Listen now and learn how to make the first month of fat loss calm, structured, and sustainable — without burning yourself out.

👉🏻 Join the next intake of Start With 6 here: www.coachianwood.com/startwith6

Does Christmas really cause weight gain — or is something else going on?

In this episode of The Forever Athletic Podcast, Coach Ian Wood breaks down the science behind Christmas weight gain, including evidence from a major BMJ study, and explains why most people don’t gain much weight over Christmas… but also why they fail to lose it again.

You’ll learn:

• What the research actually says about Christmas weight gain

• Why small festive weight gain often becomes long-term

• The real danger zone between Christmas and January

• 5 practical, real-world strategies to enjoy Christmas without derailing your progress

This episode is especially relevant if you’re:

• Over 35 and trying to lose fat sustainably

• Tired of the “I’ll start again in January” cycle

• Wanting a realistic approach to food, training, and lifestyle during December

🎯 Inside the episode:

• How to go “off plan” without losing control

• Why getting back on plan fast matters more than being perfect

• How to zoom out and remove pressure over Christmas

• What to focus on (and what to let go of) during the festive period

📍 Hosted by Coach Ian Wood, UK-based strength and nutrition coach helping everyday athletes stay strong, lean, and athletic for life.

👉 Follow the podcast for more practical advice on fat loss, training after 35, and sustainable fitness.