Weight Loss Without the BS: Lose Weight Not Your Mind (or Muscle) OW!

Tired of bullshit diets, keto cults, and influencers telling you to cut all carbs, be a carnivore, live off celery, or do “detoxes” with  a Hundy dollar juice? At Hamish Johnstone Nutrition, we keep it brutally honest: real weight loss can come from real food, real consistency, and a plan that doesn’t make you hate your whanau.
Let’s break down how to lose weight… fat,  without losing your rag e hoa.

1. Don’t Just Eat Less Kai, Eat Smart

Starving yourself is not the tahi e hoa, it burns muscle, and basically guarantees a binge later.
Instead, eat high volume, higher protein meals that keep you full and fuelled.
HJN Power moves:

• Trade white toast for Vogels + eggs + veg
  
• Replace sugary cereal with Greek yoghurt or protein plus yoghurt, fruit and nuts
  
• Fill half your plate with veg—add olive oil and a lil salt so it doesn’t taste like lawn clippings, or some balsamic dressing …. It's pre made in the grocery store now ffs, no excuses.

YES YOU'RE WELCOME

2. Train to Build, Not Just Burn

Weight loss isn't about spending 60 minutes on a treadmill watching your will to live fade.

• Lift weights. Do intervals. Walk daily.
• Train to build strength, not just shrink.

Why? More lean muscle = higher metabolism = more calories burned while doing sweet F All.
Walk more, alot more. Don't see exercise as just for weight loss , see it as Health, as a non negotiable,  now get going!

3. Cut the Crap (but Not All the Carbs)

Carbs aren’t the villian but ultra processed junk is.
You don’t need keto. You need fibre, whole foods, and fewer fake bars pretending to be food.
Swapsies and no Backsies:

• Muesli bars → Greek yoghurt + fruit
• Doritos and V → chicken and avocado roll with a black coffee
• Takeaway → homemade wrap with lean meat, salad, and hummus (chuck it in the air fryer for a warmer version burrito style ).

4. Track What Actually Matters

Calories matter, but obsessing over every gram sucks! That’s a fast track to burnout and a pain in the f*cking ass too.
Instead:

• ​Track protein
  
• Track habits
  
• Track sleep
  
• Track unprocessed Kai
  

​Let the rest follow. Hit your protein targets,

• Track your dog on a walk you'll be happy, your dog will be happy, I will be happy, we will all be happy ! Make us all happy, ok. 

5. Play the Long Game

Remember how you had that crush at school, so you would hang out in places they may see you , get off at the same bus stop in case you might actually be brave enough to start a convo, remember how it didn't work how you hoped! Well this long game will !
You didn’t gain 10kg in a week, you’re not going to lose it in one week. 
Stop chasing 6 week transformations, 6 minute abs and 600 dollars on diets that are fluid loss marketed as weight loss, Start chasing systems you can comfortably sustain at 60, 70 or 80 years old.
Consistency > perfection. Always

Food for Thought

If your weight loss plan makes you miserable, its not a plan its a f*cking punishment and lifes hard enough without us punishing ourselves. 
At Hamish Johnstone Nutrition we're here for the long game.
If your chasing skinny, STOP. Start chasing Strength, health and a life you can enjoy.
No Bullshit, Just Results e hoa!