Katie Bonney On Track Coach

Mum tax… it’s a real thing. 😂

One chicken nugget while making dinner.
A couple of crisps from the packet.
The crusts from a sandwich.
Half a biscuit that “wasn’t wanted.”
A spoonful of pasta to “check it’s cooked.”
The last few spoonfuls of yoghurt so it doesn’t go to waste.

It all feels like nothing in the moment… because it usually is.

But here’s the thing. Those little bites, licks and tastes can easily add up over the course of a day, especially if you’re trying to lose weight and you’re left wondering why you’re not seeing the progress you expected.

This isn’t about never eating your kids’ leftovers (because let’s be honest… who’s making a separate plate for one fish finger? 🤣).

It’s just about being aware.

If you’re tracking your food, those little extras count too. And if you’re not tracking, simply noticing how often you do it can be a real eye-opener.

Fat loss isn’t usually being sabotaged by one takeaway or one BBQ… it’s more often the hundreds of tiny, forgettable decisions we don’t even realise we’re making.

Awareness beats perfection every single time.

Now please tell me I’m not the only one… 😂

What’s your biggest “mum tax” habit? Nuggets? Crisps? Toast crusts? Leftover pasta?

Let me know in the comments! 👇

We all want Fatloss fast right? That’s probably why you’re reading this.

Well I want it fast too and I want to be efficient. I don’t love being in a calorie deficit- it affects my energy and my training.

BUT I didn’t have much I wanted to lose. I sit happily between 8st & 8st 7lb so when I go above this and clothes feel tighter I’ll go into a deficit to get back to my lower end, maybe 1 or 2 x a year. This works for me and helps me manage my weight long term. This video is from the last time I completed a fatloss phase ⬆️

A few weeks ago I weighed in to see where I was at on the scale. It said 8st 11.75 which explained why things felt tight and I felt bloated.

Firstly the first few lbs came off in the first week - I had a ton of water weight!!!

Now it’s slower but it’s more meaningful becuase when the scale drops now I know it’s fat instead of water.

Here’s what I’ve been doing.

1. calorie deficit of 500 per day.
2. Having lower calories in the week and higher at the weekend as I find lower calories easier to manage in the week… and I like pizza 🤗
3. Keeping protein at 130g + so I’m not losing muscle only fat.
4. Staying accountable with you guys by doing daily weights
5. 4x workouts per week (strength training at home with the CGX app- no gym for me!)
6. Steps between 10-14k each day.
7. Repeating the same brekkie & lunches to make it super easy and take away decision fatigue.
8. Making sure I include treats to help with cravings
9. Getting to bed no later than 10pm
10. Drinking loads of water and sparkling drinks to help with hunger.

Follow my stories if you’re interested in seeing the highs and lows!!

The fittest people you know are just doing the same boring stuff every day.

There’s no secret workout.
No magic supplement.
No fat loss hack.

They’re just consistently:

✨ Hitting their daily steps

✨ Prioritising protein

✨ Strength training regularly

✨ Getting enough sleep

✨ Drinking enough water

✨ Managing stress

✨ Repeating those habits week after week, even when they don’t feel motivated

That’s the part social media doesn’t always show.

The results you want are usually hiding inside the basics you’re trying to skip.

The truth? Fitness and fat loss after 40 don’t require perfection. They require consistency. The people getting the best results aren’t doing extraordinary things—they’re doing ordinary things extraordinarily well.

If you’re fed up with doing all the “right things” and not seeing results, my 1:1 coaching can help you figure out what’s really going on and create a plan that fits your life. 💛

You’ll find the link in my bio.