Ep 47: Stuck in the Messy Middle? How to Stay Motivated When Your Weight Loss Stalls - with Josie Askin
Have you ever started a weight loss journey full of motivation, dropped a few kilos, and then... stalled? You're not lazy and you're not broken — you're in the messy middle, and it's completely normal.
In this episode, I'm joined by leadership coach Josie Askin of Spring Coaching, who helps high performers achieve big goals without burning out. Josie shares her own health journey — from being teased about her weight as a child, to overtraining as a long-distance runner and developing RED-S (Relative Energy Deficiency in Sport) — and how it shaped her philosophy of sustainable high performance.
Together we unpack why motivation fades in the middle of a weight loss journey, why restrictive dieting backfires, and the simple mindset shifts that keep you moving forward when the scales stall, including the "rule of thirds," the power of being one percent better, and why consistency beats intensity every time.
What You'll Learn
- Why the "messy middle" of weight loss is normal - and why feeling uncomfortable is actually a sign you're on track
- The rule of thirds: why a third of your journey will feel great, a third average, and a third hard
- The "one percent better" strategy from Atomic Habits for making better food choices at parties, events and stressful moments
- Why the scales aren't the only measure of progress - and the quieter signs of weight loss success to look for
- How celebrating small wins builds the habits and motivation that lead to lasting weight loss
Key Moments
- Josie's story: from childhood teasing to overtraining, RED-S and months on crutches
- What burnout in the workplace and crash dieting have in common
- The 3pm chocolate lesson: how allowing a treat food ended the food fixation
- Why Josie calls it the "quiet middle" — the signs of progress get quieter, not smaller
- The Olympian's rule of thirds for chasing big goals
- One percent better: navigating the party table when the scales have stalled
- The Friday night Netflix choice: making conscious trade-offs without guilt
- Josie's top three tips for moving through the messy middle
- Josie's free Wins Worksheet for listeners
One Action to Start Now
Think about one win from your day - no matter how small. Then ask yourself: what steps led to that win, and what impact did it have? Now repeat it. That's how a win becomes a habit, and how habits carry you through the middle.
Grab Josie's free Wins Worksheet via the link below to capture your wins and keep your momentum going.
Links & Resources
- Josie's free gift: https://spring-coaching.com/product/wins-worksheet-boost-motivation - build confidence and momentum by noticing what's already working. This simple worksheet will help you recognise your wins, reflect on your progress, and keep moving forward through the quiet middle - one small step at a time
- Connect with Josie Askin at Spring Coaching: [email protected]
- My Fab Freebie — 5-day low-carb meal plan + 5 delicious dinner recipes: https://www.whyweightacademy.com/low-carb-meal-plan-opt-in
- Foundations of Fat Loss — my 4-week program designed for women over 35: www.whyweightacademy.com/fat-loss-foundations
