The Focused Fork: Practical Weight Loss for Busy Lives
John Hoff
Welcome to The Focused Fork: Practical Weight Loss for Busy Lives, where we provide actionable weight loss strategies tailored for busy professionals. Hosted by weight loss coach John Hoff, our podcast helps you integrate healthy habits into your hectic schedule without resorting to restrictive diets.
Each episode offers tips on mindful eating, practical nutrition tweaks, and sustainable lifestyle changes, all designed to help you achieve your weight loss goals while maintaining peak performance in your professional and personal life.
Tune in and subscribe to start your journey towards a healthier, more focused you!
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Top 10 The Focused Fork: Practical Weight Loss for Busy Lives Episodes
Goodpods has curated a list of the 10 best The Focused Fork: Practical Weight Loss for Busy Lives episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The Focused Fork: Practical Weight Loss for Busy Lives for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite The Focused Fork: Practical Weight Loss for Busy Lives episode by adding your comments to the episode page.
16: When Life Throws You Off Track: Staying On Course with Your Weight Loss Goals
The Focused Fork: Practical Weight Loss for Busy Lives
08/14/24 • 47 min
In episode 16 of The Focused Fork Podcast, John Hoff dives into a common challenge many of us face: what to do when your day goes completely off course and disrupts your meal plans.
Whether it's a surprise work dinner, a sudden traffic jam, or an unplanned birthday party, John shares practical strategies to help you stay on track with your weight loss goals.
He also discusses the importance of flexibility, mindfulness, and small adjustments that can make a big difference. Plus, John gives an update on his journey from teaching low-carb diets to creating a sustainable weight loss program tailored for busy professionals.
Tune in to learn how to handle the unexpected and still make progress towards your goals.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
11: The Top 2 Things That Made Us Lose Weight & Keep It Off
The Focused Fork: Practical Weight Loss for Busy Lives
08/07/23 • 39 min
For years I struggled to lose weight - I'd lose some, gain some, lose some, gain some and it wasn't until one specific day where I had an epiphany while sitting in my car after a long day at work that changed EVERYTHING for me.
This realization I had changed my approach to losing weight and is what has allowed me to keep the weight off ever since.
In this episode I'll tell you what that specific epiphany was and what book it led me to read which ultimately got me to lose weight and keep it off for good.
I'll describe the 2 things you must address in order to make losing weight much easier on yourself and have a much better chance at sticking with it long-term (hint: most diets out there only focus on one of these and is why 90% of people who go on diets end up giving up and regaining their weight).
My co-host (and wife) Lindsey will also reveal her struggles with losing weight, what prompted her to finally take a stand and get her weight issue solved, and describe how her approach was slightly different than my own.
Her approach is a much more sensible approach than the one I took and is the basic approach we teach our clients for losing weight.
And if you'd like to learn more about our coaching, get on our waitlist to be the first one notified when we accept new students - to do that, take our FREE course below.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
17: Navigating Social Events Without Derailing Your Weight Loss Goals
The Focused Fork: Practical Weight Loss for Busy Lives
08/19/24 • 37 min
In this episode of The Focused Fork Podcast, we dive into the challenges of navigating social events when you're trying to lose weight. Whether it's a client dinner, a family gathering, or a night out with friends, these situations can easily throw you off track if you're not prepared.
But don't worry, I've got you covered with practical tips to help you stay focused and enjoy yourself without compromising your progress.
Key Takeaways:
- Planning Ahead: Learn the importance of planning your meals and decisions before attending events, so you're not caught off guard.
- Managing Portions: Discover strategies to manage portion sizes and make mindful choices, even when surrounded by tempting foods.
- Dealing with Social Pressure: Get tips on how to handle the pressure to indulge when you're in a social setting.
- Avoiding Liquid Calories: Find out how easy it is to consume extra calories through drinks like sodas, alcohol, or sweetened iced teas, and how to avoid them.
- Visualizing Success: Understand the power of visualization in staying on track with your goals, even in challenging environments.
I also share some personal experiences and insights on how I navigate these situations myself, so you can apply the same strategies to your life.
Links Mentioned:
- Follow us on Facebook: The Focused Fork
- Free 3-Day Mini-Course: Learn how to lose weight without dieting at focusedforkreset.com/free.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
19: [Coaching Over Coffee] The #1 Mistake People Make For Weight Loss Sustained Success
The Focused Fork: Practical Weight Loss for Busy Lives
09/02/24 • 30 min
In this episode of The Focused Fork Podcast, John Hoff dives into the most common mistake people make when trying to achieve lasting weight loss success.
Drawing from his own personal journey and years of coaching experience, John explains why focusing solely on diet and exercise isn't enough for long-term results. He emphasizes the importance of addressing the underlying habits, mindset, and personal triggers that often lead to self-sabotage.
John shares relatable stories, like his struggle with maintaining a low-carb diet, and offers practical advice on how to shift your focus from just the food you eat to the deeper, more impactful work of self-reflection and personal growth. If you've ever found yourself stuck in a cycle of losing and regaining weight, this episode is for you.
Tune in to learn how to stop sabotaging your weight loss efforts and start building habits that will help you sustain your success. Plus, hear about John's upcoming surprise for those who've been following his 3-Day Action Plan!
Don't miss this insightful episode—grab your coffee and join us for a candid conversation about what it really takes to achieve long-term weight loss success.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
05: Should You Go To The Gym To Lose Weight? Plus 10 Reasons Why You Might Want To Go To The Gym Aside From Weight Loss
The Focused Fork: Practical Weight Loss for Busy Lives
06/12/23 • 60 min
In today's podcast not only is it my birthday, but I'll be asking you the questions:
1. Is it REQUIRED to go the gym to lose weight?
2. "Should" you go to the gym to lose weight?
Two different questions which may or may not have different answers - let's see how you answer it.
Also, I'll discuss 10 reasons why you might want to go to the gym (or at the very least do "planned" exercise) that will benefit you outside of just, weight loss.
I've also been known to go on tangents so you might learn a little about:
- How to start going to the gym if you want to but find it hard to get started
- Are people judging you in the gym?
- What I would do if I saw someone judging or making fun of someone in the gym
- What I'm paying attention to in the gym when I'm looking at someone work out
Give it a listen or watch on YouTube and send me a DM on Instagram (@john.hoff35) or comment on YouTube (@john.hoff35) and let me know what you think about all this.
Are you a gym goer or is it not for you? Or are you on the fence about it? Let me know.
Here's a few links to studies mentioned in this episode:
https://www.sciencedaily.com/releases/2006/11/061101151005.htm
https://pubmed.ncbi.nlm.nih.gov/25902870/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939225/
FREE 3-Day Weight Loss Reset / Reboot Mini-Course
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Join my free 3-Day Weight Loss Reset / Reboot Course, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Enroll now (it's free) to gain access and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
Tap Here To Take The FREE Course
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
20: Why Do You Feel Tired After Eating? It Could Be...
The Focused Fork: Practical Weight Loss for Busy Lives
09/09/24 • 12 min
Have you ever eaten a meal and felt your energy crash right after?
Maybe you get brain fog, feel the need to lie down, or struggle to get through the rest of your day? In this episode, I talk about why eating food, which should give you energy, sometimes has the opposite effect.
This can happen and I'll break down some common culprits and share some strategies for maintaining steady energy throughout the day.
Whether you're noticing a dip in energy after certain meals or you just want to understand your body better, this episode will give you practical tips to test and try out in your own life.
One thing to note, however, is that for many people when they are changing the amount of calories they are eating during the day (because you should be consuming less calories to lose body fat), they might find that their energy goes down.
This makes sense, right? Your body is used to say, 3000 calories and now all of a sudden you're giving it 2500--it's natural that you'd feel a little sluggish.
In this episode I'm not necessarily talking about that. I'm talking more about those times when you feel perfectly fine during the day and then after you eat a meal, your energy tanks.
Listen to today's episode and let's explore some reasons why.
If you'd prefer to watch the original 9 minute video I did on this posted to social media, you can find it on Facebook here.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
18: [FREE] Jumpstart Your Weight Loss ACTION PLAN
The Focused Fork: Practical Weight Loss for Busy Lives
08/23/24 • 16 min
Welcome back to The Focused Fork Podcast! In today’s episode, I’m diving into something I’m incredibly excited to share with you—your very own Free Weight Loss Action Plan.
What You’ll Learn in This Episode:
- The truth about why 90% of people who go on diets end up regaining the weight, and how to avoid becoming part of that statistic.
- My personal story of struggling with weight loss, brain fog, and low energy—and how I finally found a strategy that worked for me.
- Why restrictive dieting, skipping meals, and meal replacement shakes aren’t sustainable solutions, and what you can do instead.
- How this Jumpstart Action Plan is designed to meet you exactly where you are, helping you develop new, easy-to-implement habits that will get you started on your weight loss journey.
- The simple steps you can take right now to start losing weight without giving up the foods you love or turning your life upside down.
Why This Action Plan? If you’re tired of feeling overwhelmed by all the weight loss information out there, this Action Plan is for you.
I created it because I know what it’s like to feel stuck, to try everything, and still not see the results you want. This plan is your first step towards a new approach—one that fits into your life, not the other way around.
Ready to Get Started? Head over to focusedforkreset.com/free to grab your Free Weight Loss Action Plan today.
This isn’t just another diet—it’s a new way of thinking and living that will help you finally achieve your weight loss goals in a sustainable way.
Let’s Connect: I’d love to hear how the Action Plan is working for you! Reach out to me on Instagram, LinkedIn, or reply to any of my emails. Your success is my priority, and I’m here to help every step of the way.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
13: What I Do To Bounce Back When I'm Not Feeling Motivated
The Focused Fork: Practical Weight Loss for Busy Lives
10/16/23 • 32 min
I'm sure you'd agree with me that losing weight is MUCH harder when you're not feeling motivated, right?
And who can kick us out of our motivated state faster than anyone?
Ourselves.
So often we look in the mirror with harsh judgment which creates negative thoughts about ourselves and what we're doing.
That in turn leads to depressive feelings which then leads to asking things like, "Why even try?"
Over the years I've trained my brain to instinctively react a certain way around these negative thoughts which tends to quickly bounce me out of the negative state and back into a positive one.
And if you're like me, when you're in a positive state losing weight, maintaining weight, improving your health and just about everything else in life is much much easier.
Agreed?
Listen to this podcast all the way through because I'll be dropping some big knowledge bombs which will help you learn how to bounce back into being motivated when you're just not feeling it today.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
12: "How Much Food Should I Eat To Lose Weight If I Can't Move Much?"
The Focused Fork: Practical Weight Loss for Busy Lives
10/09/23 • 60 min
A question came in from Instagram:
"So if I'm totally disabled and not able to move a lot, how much food would I need to eat? Love your video and thank you for your outstanding knowledge."
I answered that question on this live call.
We also talked about:
👉 Calories and calorie deficits
👉 Food swaps to lose weight
👉 How to figure out on paper about how many calories you might consume per day (and week) to lose weight.
👉 A couple of my favorite tools for weight loss
👉 What the very basics of losing weight are and is what you need to learn
👉 How many pounds you should expect to lose per week
👉 What kinds of movements you can do to burn a few extra calories if you are unable to move a whole lot
And a lot more.
I also talked a little about my new coaching program, The Focused Fork Reset (formally Back To Basics). If you'd like to get on the waitlist to learn more about working with me in a small group setting and when the new course is finished, take the free course below and you'll be automatically put on the waitlist.
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
10: 6 Unconventional Weight Loss Tips To Consistently Lose Weight Over The Next 12 Months
The Focused Fork: Practical Weight Loss for Busy Lives
08/01/23 • 49 min
In today's episode I'll be walking you through 6 things you should be thinking about and working on to help you lose weight consistently over the next 12 months.
These are "unconventional" tips because when you search "weight loss tips" on YouTube, you'll likely find tips centered around:
- How much protein you should be eating
- How to count carbs or why you should reduce them
- How to do intermittent fasting
- Eat whole foods
- Exercise to lose weight
Interestingly though, there's so little talk about the most important piece of the weight loss puzzle... YOU.
And in this episode I'm going to walk you through topics like creating a plan, knowing what your goals are, creating new healthy disciplines, and a lot more. They aren't the fun things to always talk about but they are amongst the most important things to talk about.
There's a reason why 95% of people who go on diets end up regaining their weight within the first year. It's likely because their "diet" forgot to teach them the things tucked away inside this episode.
NOTE: During the episode I mentioned I'd provide you with an outline to follow so you didn't have to take notes (because there's a lot of information contained in this episode).
Tap the link below and tell me where I can send it. *Also, while recording the podcast I mentioned it was episode 9 but in reality it's episode 10.
https://focusedforkreset.com/ep9
FREE 3-Part Weight Loss Action Plan
Ready to break free from restrictive diets and discover a sustainable way to lose weight, even with a busy schedule?
Get my free 3-Part Weight Loss Action Plan, where I’ll guide you through simple, effective strategies that fit seamlessly into your lifestyle.
In just 3 days, you’ll learn how to take control of your eating habits, incorporate mindful eating, and add more movement into your day—all without going on a diet or doing formal exercise.
Access the plan now (it's free) and be the first to know when I open enrollment for my weight loss coaching program, The Focused Fork Reset!
This is also a great way to experience my coaching style and see if we’d be a good fit to work together.
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FAQ
How many episodes does The Focused Fork: Practical Weight Loss for Busy Lives have?
The Focused Fork: Practical Weight Loss for Busy Lives currently has 20 episodes available.
What topics does The Focused Fork: Practical Weight Loss for Busy Lives cover?
The podcast is about Health & Fitness, Fat Loss, Healthy Lifestyle, Podcasts and Weight Loss.
What is the most popular episode on The Focused Fork: Practical Weight Loss for Busy Lives?
The episode title '13: What I Do To Bounce Back When I'm Not Feeling Motivated' is the most popular.
What is the average episode length on The Focused Fork: Practical Weight Loss for Busy Lives?
The average episode length on The Focused Fork: Practical Weight Loss for Busy Lives is 41 minutes.
How often are episodes of The Focused Fork: Practical Weight Loss for Busy Lives released?
Episodes of The Focused Fork: Practical Weight Loss for Busy Lives are typically released every 7 days.
When was the first episode of The Focused Fork: Practical Weight Loss for Busy Lives?
The first episode of The Focused Fork: Practical Weight Loss for Busy Lives was released on Jun 5, 2023.
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