60-Second Weight Check

The 4 patterns this check looks for

You answer six quick questions about what you’ve tried, how it went and what hits you hardest. Your answers point to one of four patterns I see with clients all the time. Then you get one fix to start with today.

• CravingsBlood sugar and hunger signals swinging, not a lack of willpower.
• Low energyRunning on empty pushes you toward quick fuel.
• Belly weightLess muscle and a slower metabolism make the midsection last to shift.
• Slow progressAfter rounds of dieting, your body burns a little less and turns hunger up.

Simple habits that move the scale

1. Build every meal around protein (25–30g) plus a high-fiber food.
2. Protect 7+ hours of sleep.
3. Add two short strength sessions a week.
4. Eat at a steady, moderate deficit instead of cutting harder.
5. Judge progress over 3–4 weeks, not days.

Want numbers to aim for? My free calorie calculator and protein calculator give you a starting point in a few seconds. If the scale has stalled, read my guide to breaking a weight-loss plateau. Fighting cravings? Start with how to stop sugar cravings.

When to talk to your doctor

This is a habit check, not a diagnosis.If your weight is changing fast without a clear reason, or you manage a health condition, take medication, or are pregnant or nursing, talk to your doctor before you change how you eat or train.

Frequently asked questions