If two weeks into 2026, your diet already fell apart, let’s clear something up right away: You cannot fail a 6–12+ month journey in a few weeks.

What did happen is that you probably made the same fat loss mistakes most people make every January. Going too aggressive. Cutting too hard. Doing more cardio. Ignoring sleep and stress. Relying on motivation to carry you through real life. And those mistakes backfire every single time.

In today’s episode, you'll learn exactly what I’d do instead.

We’ll talk about why rushing fat loss is the fastest way to stall it, why exercise isn’t for “burning fat,” why structure beats motivation, why sleep and stress matter more than most people want to admit, and the one skill almost everyone skips that actually determines whether you succeed long-term.

Got questions?

DM me at @johanvesters_ocs on Instagram: https://www.instagram.com/johanvesters_ocs/

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

In this episode, Johan breaks down why so many people feel frustrated, bloated, and ready to “start over” after the holidays - and why that reaction is what actually causes weight regain year after year.

You’ll learn how a few days of eating more don’t meaningfully change body fat, how most post-Christmas weight gain is just water, food, and sodium, and most importantly, how guilt, panic, and restriction do far more damage than Christmas dinners ever will

Johan also shares exactly what his clients did differently this year - and why they maintained their weight and measurements (or even improved them), without tracking, restricting, or stressing.

This episode is your reminder that you didn’t mess anything up, and that you don’t need a harder reset or stricter diet going into the new year. Instead, you need perspective, better expectations, structure, and a system that works in real life - especially when things aren’t perfect.

DM Johan on Instagram with any questions >>> https://www.instagram.com/johanvesters_ocs/

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX

Why do so many women start January motivated… only to fall off weeks later - year after year? In this episode, Johan breaks down why most New Year’s resolutions fail, especially for women in their 30s through 50s - and what the small percentage of women who actually keep the weight off long-term do differently.

This episode isn’t about more motivation, stricter diets, or pushing harder. It’s about systems, habits, realistic planning, and understanding your body after years of dieting, stress, and “all-or-nothing” cycles. If you’ve ever felt stuck, burned out, or frustrated that “doing everything right” still isn’t working - this one is for you.

What You’ll Learn in This Episode

• Why motivation and willpower always fail — and what to rely on instead
• The biggest mistake women make when setting New Year’s goals (and how to fix it)
• Why the scale stalling doesn’t mean fat loss has stopped
• How chronic dieting, stress, and under-eating lead to metabolic adaptation
• Why busy women often get better results than women with “more time”
• How to build non-negotiable systems around food, training, and sleep
• The importance of 80% consistency — not perfection
• What to do when life gets chaotic (backup plans, bounce-back plans, and identity-based habits)
• Why fat loss should be phased and periodized, not constant
• When eating more is actually the key to losing fat again
• How reflection and self-awareness accelerate long-term success

DM Johan the word 'QUIZ' on Instagram at @johanvesters_ocs (https://www.instagram.com/johanvesters_ocs/) to get a personalized roadmap with the exact steps to take going into 2026.

---

Free gift for our listeners! Download the '5-Minute Meal Plan' Video Training to learn exactly what, how much, when, and how often to eat for your goals: https://bit.ly/4foeWmX