Dreading the thought of picking an outfit for the Christmas parties and worried about how family and friends will judge you after letting yourself go over the summer holiday?

With around 12 weeks between now and the Christmas party season, there's enough time to build your body confidence and fix that guilt-ridden relationship with food if you focus on the right things.

In this episode, I clear the BS and nonsense that's overwhelming you, and give you the three high-impact areas that actually need to change if you want to feel good when you see yourself in the night out pictures, stop feeling guilty over a glass of wine with friends, and do it without injections, another crash diet, or workouts you dread.

Enjoyed the episode? Then grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

Claim yours now at https://lesterkitching.com/free

"I can't lose weight because my metabolism is broken." - It's one of the most common things people say after years of failed diets - and there's a whole industry of coaches, protocols, and supplement stacks built around telling you it's true. But is it?!

In this episode I don't hold back, as I get into what the research actually says about how metabolism changes as we age, the biggest reasons weight gain after hitting 40 is so common, and whether your metabolism really can be "broken".

🎁 Enjoyed the episode? Then grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

👉 https://lesterkitching.com/free

If you've hit a wall with your fat loss or you can't even get started, you are probably seeing things on social media and online about the importance of hitting your steps each day and wondering if that should be a priority.

That was a question in my DMs from someone who had already lost 1.5 stone, but felt stuck and was considering setting a 10K per day step target.

But is walking more actually what you should focus on, or is it just another thing to worry about that doesn't really make much of a difference for your fat loss journey?

In this episode I get into why fat loss plateaus happen, what to look at before you change anything, and whether increasing your steps is actually the answer - or just another thing to track that adds pressure, guilt, and stress to your life without moving the needle.

Because the answer isn't always do more. Sometimes it's something else entirely.

🎁 Enjoyed the episode? Then Grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

👉 https://lesterkitching.com/free

If you're trying to lose fat because you don't like your love handles, the back of your arms, or your thighs - there's more to it than just weighing less on the scales.

In the latest episode of The Lester Kitching Show, I talk about the mindset work that needs to happen throughout your transformation, not just at the end of it, so that when you do get into that size 12, you actually feel confident, proud, and happy in yourself rather than getting there and still picking yourself apart.

Enjoy the show? Then grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

https://lesterkitching.com/free

The kids are going back to school, the routine is returning, and for a lot of people that feeling of “right, now's the time” is starting to kick in.

And it's not wrong. September genuinely is one of the better windows of the year to get started. The structure comes back, the summer fun is over, and there's a real energy around making a change.

The problem is that most people have been here before.

Whether it’s back to school, New Years, or the spring beach body program, they start strong and fade away when something happens - a busy week, a social event, a couple of bad nights sleep.

By week 4, it’s fallen apart. Again.

In this episode I get into how to use that winter arc energy without burning out, why the weeks where life gets in the way matter more than the quiet weeks, and what actually needs to change if this time is going to look any different to the last few times you've tried.

Enjoyed the episode? Then grab your FREE copy of my book - Fat Loss For The Real World. It’s got over 30 reviews, and a 4.9 star rating on Amazon and inside you can discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

Claim yours now at https://lesterkitching.com/free

Cortisol coaches, cortisol supplements, cortisol reset protocols - if you've spent any time on social media recently, you've probably seen them. And if you've been struggling to lose weight for a while, the idea that it might be your hormones rather than anything else could be something that's caught your attention.

In this episode I get into what the cortisol conversation is actually about, why the people selling you the supplement stack probably aren't telling you the full story, and whether high cortisol is something to fix or another trend that distracts you from what really matters for fat loss.

Enjoyed the show? Then grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

Go to lesterkitching.com/free now to claim your free copy.

A Sky News article recently claimed that hundreds of deaths have been linked to weight loss jabs. If you saw it, you probably had one of two reactions - panic or eye-roll.

In this episode we go beyond the clickbait headline, get into what the report actually said, and I give you my unfiltered take on what it means if you're using them, have used them, or are thinking about it.

Because the real conversation isn't whether weight loss medication carries risk. Everything carries risk. The conversation is whether the risk is worth it for you - and what you actually need to do alongside it if you want the results to last.

Enjoyed the episode? Then grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

Claim yours now at https://lesterkitching.com/free

If you've ever signed up to a gym with the best intentions, but spent the first few sessions feel lost, self-conscious and confused before heading home disappointed, no wonder you stopped going - this episode is for you.

Most people put it down to laziness or lack of motivation. But if you look at your life properly, you're probably consistent at plenty of things you don't enjoy. You turn up for work. You do the school run. You get the house stuff done.

So it's not you. It's the strategy around exercise.

In this episode I break down the most common reasons why the gym feels so scary and unenjoyable before, during, and after - and what you can actually do about it so that getting in two or three times a week stops feeling like a battle you always lose.

Enjoyed the episode? Then grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

Claim yours now at https://lesterkitching.com/free

A Daily Mail article doing the rounds recently claimed that eating eggs significantly increases your risk of having a stroke. 8,500 people left a laughing emoji and that shows how much people are sick of the BS health articles out there.

In this episode I get into why these articles still exist, how to tell if something is clickbait or genuinely helpful for you, and what actually happens when someone who's already confused about food reads these headlines which demonise everyday foods.

Enjoyed the episode? Then grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

Claim yours now at https://lesterkitching.com/free

Schools are out, the holidays are here, and for a lot of people this is the time of year when their diet goes off the rails, and exercise becomes inconsistent (or stops entirely).

In this episode I get into the biggest reasons why summer becomes a write-off for so many people, why the holiday trap catches even the most motivated people out, and what to actually do differently this time so that you don't get the first school run in September feeling less confident, and more out of shape than you do now.

🎁 Enjoyed the episode? Grab your FREE copy of my 4.9 star rated book - Fat Loss For The Real World - and discover how to lose weight and keep it off without crash diets, food guilt, or workouts that you hate!

👉 Claim yours now at https://lesterkitching.com/free