The Munro Method, 8 Toptowie Drive, Denny (2026)

20/02/2026

This is a trial reel, if you're seeing my content it's probably because you need it ❤️

20/02/2026

You don’t need to change your weight first.

You need to change the thinking that created it.

Your body is not randomly sitting where it is.

It’s reflecting decisions. Patterns. Reactions. Justifications. The way you speak to yourself when you’re tired. The way you negotiate with food. The way you “start again” on Monday.

That’s thinking.

If you shrink the body without changing that, you haven’t fixed anything.

You’ve just put pressure on it.

And pressure is not sustainable.

That’s why people can reach a goal weight and still feel chaotic around food.

Still feel anxious.

Still feel like they’re one bad week away from undoing it all.

Because the body changed.

The thinking didn’t.

Change the body without changing the thinking, and you create fragility.

Change the thinking, and the body eventually has no choice but to follow.

That’s the bit most people skip.

And that’s why they keep starting over.

20/02/2026

Here’s a blunt question.

If I could wave a magic wand and take you to your goal weight right now… would you actually know how to maintain it?

Be honest.

No matter how much weight you have to lose, you are not at your goal weight because you are not currently living like the person who weighs that.

Your weight is not random.

It’s the sum total of how you think, act and behave on a daily basis.

That’s not an insult. It’s just reality.

Most people spend years yo-yo dieting because they believe the answer is finding the right plan. The one that will magically stick.

The one where this time it just… stays off.

That’s not how it works.

Maintenance is not automatic.
It’s not guaranteed.
It’s a skill.

And it has to be learned during the fat loss phase, not after it.

You have to learn how to eat on normal days.
How to eat on hard days.
How to eat when you’re bored, tired or overwhelmed.

You have to learn how to see the scale move without treating it like a verdict on your character.

That’s behaviour work.
That’s thinking work.

When Kara stopped reacting emotionally and started responding deliberately, everything steadied.

Her weeks became calmer.
Her decisions became more consistent.
The weight loss followed that stability.

Not the other way around.

If you’re still trying to fix this by tightening the diet again, that’s why it feels fragile.

If you want to build something that actually holds when motivation dips, comment TRIAL30.

Thirty days to work on the part that actually decides whether you stay there.

19/02/2026

Let’s add some perspective.

For many people, 10,000 steps might burn roughly 400 to 500 calories.

5,000 steps burns around 200 to 250.

The difference between 5k and 10k?

Usually 200 to 300 calories.

A packet of crisps or a bar of chocolate and your hours of walking are undone in a couple of minutes of eating.

I say that to show you the scale of this.

Exercise is brilliant for:

Heart health.
Strength.
Mobility.
Mood.
Longevity.

But for weight regulation specifically, it’s a small lever in a much bigger machine.

The calories you are capable of burning each day are limited.

The calories you can eat, however, are not.

So when your thinking is “I’ll just burn it off”, you’re trying to outwork an intake pattern.

That’s exhausting. It drains the life out of you.

It’s also fragile.

If your weight only stays stable when your training is high, what happens when life gets busy or you get injured?

You could be out for weeks. Sometimes months.

Your movement drops.
But your eating doesn’t.

Because you don’t know how else to eat.

You’ve never learned that intake should rise and fall with activity.

And suddenly it feels like everything is broken.

It isn’t broken.

It was just dependent on output.

Your diet is the major driving force behind your weight.

Exercise isn’t.

When you reverse those roles, you end up stuck in a loop of earning and burning.

That’s the bit I want you to see.

19/02/2026

When you’ve got a significant amount of weight to lose, you don’t just have a “diet problem.”

You have hundreds of little situations tied to eating.

Tea and biscuits at 3pm.
Wine when the kids are finally in bed.
Snacking while scrolling.
Finishing what’s left on their plates.
Big hotel breakfasts because “it’s on expenses.”
Takeaway because it’s been a long day.

None of those feel like a big deal on their own.

But stack them up over years and they shape your body.

That’s why this isn’t solved by eating less for 8 weeks.

It’s solved by identifying the patterns.

Not judging them.
Not pretending they’re not there.

Actually looking at them properly.

Why do you eat there?
What are you feeling?
What are you trying to get from it?
What would the lighter version of you do instead?

That’s the work.

Jill didn’t just stick to a calorie target.

She worked through roadblock after roadblock.

Work trips.
Stress.
Plateaus.
Evening eating creeping back in.
Life getting messy.

Each one got looked at.
Adjusted.
Practised.

That’s how you build something you can maintain.

Because maintenance isn’t something you “switch on” when you hit your goal weight.

It’s built on the way there.

If you don’t change the system that put the weight on, you won’t live comfortably at a lower weight.

You’ll just visit it.

If you want to spend 30 days identifying and working through your own patterns properly, comment TRIAL30.

You’ll either carry on with me.

Or you’ll leave knowing exactly what’s been driving it all along.

18/02/2026

Overeating feels great at the time.
Feeling stuffed and full of regret after doesn’t.

And yet you still do it.

A calorie deficit feels crap while you’re in it.
But it feels pretty great when you’re no longer carrying excess weight.

This is why you’re struggling.

You’re wired to choose relief over reward.

Comfort over discomfort.

That wiring is part of the reason you gained weight in the first place.

Trying to lose weight while fighting that, without recognising it, is never going to end well.

This is why most people fail with dieting.

They keep trying to lose weight without resolving the reasons they gained it.

If you don’t learn how to delay gratification, if you always choose now over later, long-term weight loss will always feel like a battle.

Not because you can’t do it.

But because you’re using diets to solve a problem they were never designed to fix.

You don’t need another diet.

You need a process that helps you understand why you gain weight, and fixes that while you’re losing it.

So this time, you get to stay there.

18/02/2026

Your weight isn’t happening to you. It’s responding to you.

I wish you could see it through that lens.

Dieting is the very thing keeping you stuck. It gives you a narrow target to obsess over so you can ignore everything else.

Calories in. Syns. Points. Good days. Bad days.

Meanwhile the real drivers stay untouched.

Slimming World isn’t telling you to go to bed earlier.
They’re not telling you to scroll less.
They actively encourage you to “draw a line” every time you slip, which sounds healthy but quietly protects the same all or nothing cycle that keeps you trapped.

You need to hear this.

Your weight is where it is because of your lifestyle.

Not just the chocolate. Not just Saturday night. The full pattern.

Scrolling steals time from cooking.
Sitting steals time from moving.
TV steals time from prepping tomorrow.
Late nights drive hunger the next day.
Alcohol lowers brakes.

It’s all connected.

Your life does not need a dramatic overhaul. But you do need to accept that losing weight and keeping it off will not come down to a magic combination of foods.

People who keep weight off long term did not crack a secret code. They changed how they live.

Look at almost every two page transformation story in the papers. What’s the common thread?

They started running. Or joined a class. Or got into the gym.

That behaviour didn’t magically burn the fat off. It shifted identity. They began to see themselves as someone who takes care of their health. And that led to better food choices, less drinking, more movement. It stacked.

Society sells you the fantasy that all you need is the right plan. The right list of foods. The right rule.

Because that’s easy to package.

Real change is quieter. It’s less dramatic. It’s built into evenings, mornings, weekends.

And it doesn’t reset every Monday.

17/02/2026

If you don’t have anyone telling you this right now, I hope this helps.

17/02/2026

September 2016 wasn’t dramatic.

No inspiration quotes.
No calling myself names in the mirror.
No motivational speech.

Just pure, unfiltered logic, for the first time in my dieting career.

Instead of asking, “What diet’s next?”

I asked the only question that mattered then, and still matters now.

How do I keep ending up back here?

That’s the only question you need to answer.

Because it stops you looking forward for the next plan
and forces you to look backward at the pattern.

Not the holiday.
Not the birthday.
Not the half term.
Not the social event.
Not the takeaway.

The normal weeks.

The speed I ate at.
The “finish everything” autopilot.
The 3–4 takeaways that felt harmless.
The good food, bad food nonsense that always ended in “sod it.”
The years of dieting I was brought up around.

When you trace that properly, the weight stops feeling mysterious.

It becomes predictable.

And predictable means fixable.

Most people are trying to find the perfect diet.

Very few are willing to trace the behaviours that keep leading them back to the same number.

If you’re stuck at your own version of 14.5 stone, stop asking what’s next.

Start asking why you keep arriving there.

If you want help tracing it properly, comment TRIAL30.

We don’t do rules or restriction theatre.

We look at what’s actually happening
and fix the defaults that keep pulling you back.

Give me 30 days.
We’ll map it out properly.

16/02/2026

All big “week one” losses aren’t fat loss.

They’re Friday to Monday rebounds.

People will scream from the rooftops about how much they lost in the first week.

What they won’t mention is how much they piled on before they started.

They’ll say they “cleared the cupboards” before doing their healthy shop.

What they don’t say is they cleared the cupboards down their neck.

They didn’t throw the biscuits out.
They ate them.

They didn’t bin the chocolate.
They finished it.

They ate out multiple times.
Takeaways. McDonald’s. Chinese. The lot.

Then they step on the scale at their most bloated, most sodium loaded, most food filled state of the month.

The highest their weight was ever going to be.

That becomes the official “start weight”.

So of course week one looks dramatic.

But that drop isn’t progress.

It’s just undoing what they did to themselves.

They gave themselves a mountain to climb, then congratulated themselves for walking back down it.

And this is where it gets sneaky.

That fake 10lb gets included in the running total.

So now it’s 11lb in 2 weeks.
12.5lb in 3.
14lb in 4.

“A stone in a month.”

No. It isn’t.

Remove the rebound week and what do we actually have?

Three pounds in three or four weeks.

Slow.
Unsexy.
Actually sustainable.

You need to let go of the fantasy that you’re going to break the laws of physics.

Unless you’ve got 100lb plus to lose, you are unlikely to lose much more than about a pound a week, consistently.

And that’s normal.

15/02/2026

Sunday is usually the day the story gets written.

Not about the weekend itself.
About what it means.

Meals out. Drinks. Snacks. Late nights.
That’s normal life.

What changes everything is the sentence that follows.

“I’ve blown it.”
“It’s been a write-off.”
“I’ll start again tomorrow.”

That’s a button you choose to press.

And once you press it, one meal stops being food and starts being a judgement. After that, behaviour shifts. Not because Friday ruined anything, but because of what you decided it meant.

Sunday is neutral.

You can double down on guilt.
Or you can stabilise yourself.

Balanced meal.
Hydrate.
Walk.
Sleep.

No overcorrection. No compensation. No dramatic reset.

That’s what maturity with food looks like.

If weekends keep derailing you, it’s not the food. It’s the story. And that’s exactly the kind of thing we work on inside the 30-day trial.

Comment TRIAL30 if you want the details.

14/02/2026

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