Sam Howes Fitness

There's something about throwing yourself into something even when you know your not going to be great at it, knowing that you don't have all the answers, knowing that you you won't be 'perfect'...

The point is taking action or 'doing the thing' will already allow you to progress further than thinking about the thing can ever do.

Now I'm not saying that there isn't value in researching a little before taking action, however, I am saying you will likely learn a lot more by just taking action to start with.

95% of your eating decisions today were made by a part of your brain you're not consciously aware of. 🔄

Swipe — this is actually hopeful.

Every habit has a cue, a routine, and a reward. The brain never destroys old habits — it just builds new ones on top.

The key insight: you can't fight the cue or the reward. But you CAN swap the routine.

That's where lasting change actually lives.

Save this. Share it with someone who keeps "starting again on Monday."

Drop a 🔄 in the comments if you're ready to change the loop instead of white-knuckling it.

Follow for behaviour science that makes change feel possible.

Food scientists are paid millions to make you unable to stop eating. Swipe to understand exactly how it works. 🍕

High-incentive foods trigger the same brain reward pathways as addictive drugs. The more you eat, the higher your brain's reward threshold rises — meaning you need more to feel the same satisfaction.

This isn't a character flaw. It's neuroscience. And the food industry knows it.

You're not overeating. You're being outplayed by billion-dollar product engineering.

Save this. Share it with someone who keeps blaming themselves for their cravings.

Drop a 🍕 in the comments if this explains your relationship with certain foods.

You did everything right. Lost the weight. Then it came back. Here's why — and it has nothing to do with willpower. 💡

Swipe for the science.

80% of dieters regain all lost weight. Not because they stopped trying — because the body actively fights to get it back.

After dieting: ghrelin stays elevated (more hunger), leptin stays suppressed (weaker fullness signal), and your resting metabolic rate drops — sometimes for years.

Your body doesn't know you were trying to get healthy. It thought you were starving.

Save this. Share it with someone stuck in the yo-yo cycle.

Comment 💡 if this finally makes sense of what happened to you.

There's a hormone in your body that gets stronger every time you diet. And it makes you hungrier. 😤

Swipe — meet ghrelin.

Every time you lose weight, ghrelin levels increase — making you hungrier than before you started.

And three years after a diet ends? Ghrelin is still elevated. Leptin — your fullness hormone — is still suppressed.

You weren't failing the diet. Your hormones were fighting back. On purpose.

Save this and share it with anyone still blaming themselves for regaining weight.

Drop a 😤 if this explains a lot.

Follow for the real biology of weight management.

It's 9pm. You're not even hungry. But something in you takes over anyway. 🧠

Swipe — this is what's actually happening in your brain.

The neural circuits that drive you to eat are the same circuits behind drug use. That's not a metaphor — that's neuroscience.

High-incentive foods create a feedback loop where the more you eat, the stronger the craving gets. Willpower was never going to win this fight alone.

You weren't weak. You were outplayed.

Save this for the next time someone tells you to "just have more self-control."

Comment 🧠 if this hit home.

Follow for science that replaces shame with understanding.

For those that are unsure about how many calories they should be aiming for per day iv made a simple and free tool for you to use to guide you!

Check out the calorie calculator at
https://sam-howes-fitness.com/cal-calculator-702545