Pat Sheehan Weight Loss Coach

09/06/2026

Accountability Changes Behaviour

Most people already know what they should be doing.

They know they should stop when they’re full.
They know they should have a smaller portion.
They know they don’t need the extra chips or second helping.

The challenge isn’t knowledge.

The challenge is making those decisions consistently.

That’s where accountability comes in.

When people know they’re checking in every week, they start making different choices. They ask for a half portion. They ask for a takeaway box. They stop eating when they’re satisfied instead of when the plate is empty.

As you can see in the picture, I enjoyed a lovely meal, but before I started eating, I put the extra food that I knew I didn’t need into a takeaway box.

Why?

Because if it’s left on the plate, there’s a much better chance I’ll keep eating it simply because it tastes nice.

The food provider doesn’t decide how much you eat — you do.

The amazing thing is that these decisions get easier over time. What feels strange at first eventually becomes normal.

Weight loss isn’t about avoiding meals out or never having treats.

It’s about learning what is enough for you and having the accountability to practise that skill until it becomes second nature.

Small changes over time add up to one big change forever.

— Pat Sheehan Weight Loss

31/05/2026

14/04/2026

🏆 Pat Sheehan Weight Loss Coach – Operation Transformation Winners 🏆
Results: January to April 2026

A huge congratulations to everyone who completed the 12-week programme—fantastic commitment and results all around, with some incredible transformations.

🥇 1st Place – Hanna
An incredible achievement—2 stone 7.5 lbs lost in just 12 weeks, which is 14.60% of her starting body weight.

An outstanding result. Well done, Hanna! 🎁 Winner of a €200 Health Hamper from Sheahan’s Pharmacy, Killarney

🥈 2nd Place – Kieran
Another amazing transformation—2 stone 6.5 lbs lost, totalling 12.83% of starting body weight.

Brilliant consistency and effort. Well done, Kieran! 🎁 Winner of an €80 Voucher for Pat Sheehan Weight Loss Coach

🥉 3rd Prize Draw – Tracey
Draw for everyone who successfully completed the 12-week programme.
🎁 Winner of an €80 Voucher for Pat Sheehan Weight Loss Coach
Well done, Tracey!

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It’s also great to see so many continuing on to Stage Two, building on their progress and working towards their long-term goals. That’s where the real change happens—consistency over time.

If you’re thinking about getting started, now is a great time.

📍 Club Vitae Leisure Centre – Hotel Killarney
📱 Or online using our weight loss app

🌐 www.patsheehanweightloss.com
📞 Call or text: 087 685 6930

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👏 Well done to everyone involved—keep up the great work.

31/03/2026

April Testimonial
“I lost 2 stone — and more importantly, I’ve kept it off.”

I’m a dad of three young kids and had hit a real brick wall with my eating habits. I had tried a few different weight loss programmes before, but nothing ever stuck.

I started working with Pat June 2025, his 12-week programme has completely changed things for me.

It’s not a quick fix, but it works. The first few weeks were challenging, but sticking with it transformed how I eat and how I think about food.

The biggest difference for me was the accountability the weekly weigh-ins and 1-to-1 advice kept me on track and made it easier to stay consistent.

By the end of the programme, I had lost 2 stone and built habits I could actually maintain.

My wife also did the programme, which helped massively. We were able to support each other and build the same healthy habits at home.

I went on to do the six-month follow-on with monthly check-ins, which helped me stay on track after making all my progress in the 12-week programme and really cement those results long term. The longer I stuck with it, the more it became my normal way of living and I knew I wasn’t going back to old habits.

I hadn’t felt properly healthy in years, but after losing the weight and changing my habits, I feel like myself again and I’ve stayed that way.

Nearly 12 months on, I’m still maintaining my weight. My mindset has completely changed, and I’m in a much better healither place.

I can’t recommend Pat’s program highly enough.

— Michael

Image used for illustration purposes only.

17/03/2026

🥜 Slow Cooker High-Protein Peanut Chicken

Serves 4
Approx. 520–580 calories per serving (including rice)
Approx. 390–450 calories without rice

Ingredients
• 350g diced chicken breast
• 1 onion, chopped
• 3 garlic cloves, crushed
• 80g natural peanut butter
• 400g chopped tomatoes
• 1 tbsp cornflour
• 1 red chilli, chopped and deseeded
• 2 tbsp lime juice
• 2 tbsp light soy sauce
• 1 tbsp curry powder

Method

Add all ingredients to the slow cooker.
Mix well.
Cook on low for 5 hours.
Stir before serving.

Rice Portion (Stage 1)
• 100g cooked brown or basmati rice per person

Optional:
You can leave out the rice to reduce calories further.
If omitting rice, add extra vegetables or salad to maintain volume and fullness.
patsheehanweightloss.com

08/03/2026

04/03/2026

How Your Body Really Stores Fat (And Why It’s Not Your Fault)

Your stomach at rest is only about the size of your clenched fist.

It stretches when you eat, food gets broken down, nutrients are absorbed… and then something important happens.

Your body stores any extra energy as fat.

Not because you’re “bad.”
Not because you have no willpower.
But because your body is designed for survival.

Thousands of years ago, food wasn’t guaranteed. So your body developed a brilliant system:

👉 Store extra energy in case food becomes scarce.

The problem?

Food isn’t scarce anymore.

We eat regularly.
We snack.
We rarely give our body time to dip into stored fuel.

So instead of burning fat…
We keep topping up the tank.

That’s how weight gain creeps in — slowly, quietly, consistently.

The solution isn’t starving yourself.
It’s structure.
Portion control.
Spacing meals properly.
Moving your body.
Creating the right environment for fat burning.

That’s exactly what we focus on in our 12-Week Programme.

Ready to break out of storage mode?

📞 0876856930
🌐 patsheehanweightloss.com

01/03/2026

March Testimonial
Down Over 2 Stone — Busy Mum of Three and Keeping It Off 🔥

As a busy mum of three — including a baby just over one — life is full-on. Between school runs, feeds, teething, doctor appointments and the usual chaos of family life, I honestly didn’t think I’d be able to focus on myself. But I knew I needed to make a change.

I’ve now lost two stone with Pat’s programme, and I feel like a completely different person — not just physically, but mentally too.

One of the biggest things for me was learning balance. I’ve had family holidays, weekends away, birthdays and all the normal day-to-day events throughout this process. I didn’t have to hide away or feel like I was “on a diet.” I learned how to manage real life while still making progress.

Stage One helped me understand what to eat, when to eat, portion sizes, and how to build better habits. It wasn’t restrictive — it was structured. That made it realistic and manageable, even with a baby.

Stage Two helped me stay consistent when progress naturally slowed down. The accountability and weekly motivation made all the difference. Pat kept me focused and reminded me that slow and steady is what makes it last.

Now in the maintenance stage, the monthly weigh-ins keep me grounded and make sure the weight doesn’t creep back on. It’s not just about losing weight — it’s about keeping it off long term.

I feel healthier, more confident, and have so much more energy for my kids. I feel comfortable in myself again.

I couldn’t recommend Pat’s programme enough. The guidance, support and accountability truly make the difference.

— Amanda Quilligan

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If you’re ready to start your own journey:

✔️ Structured 12-week programme
✔️ Built around real life
✔️ Weekly accountability and support
✔️ Proven system focused on long-term results

📞 Contact Pat: 087 685 6930
🌐 www.patsheehanweightloss.com
📍 Killarney & Online Programmes Available

Start now. Stay consistent. Change your life.

Image used for illustration purposes only.

24/02/2026

🥥 Slow Cooker Coconut Chicken Curry

Serves 6
Approx. 550–580 calories per serving (including rice)
Approx. 420–450 calories without rice

Ingredients
• 6 chicken fillets, diced
• 1 onion, finely chopped
• 3 garlic cloves, crushed
• 300ml light coconut milk
• 70g natural peanut butter
• 1 chicken stock cube (dissolved in a little boiling water)
• 1 tbsp turmeric
• ½ tbsp chilli flakes
• Zest and juice of 1 lime
• 15g cornflour
• Optional: 2 large handfuls fresh spinach

Method

Add all ingredients to the slow cooker.
Mix well.
Cook on low for 5 hours.
Stir before serving.

Rice Portion (Stage 1)
• 100g cooked rice per person (approx. 130 calories)

Optional:
You can leave out the rice if you prefer a lower-calorie meal.
If doing so, increase vegetables to keep the meal filling. patsheehanweightloss.com

22/02/2026

The Scale Doesn’t Lie.
But It Doesn’t Shout Either.

Weight gain is quiet.

A small tilt…
Repeated daily…
For weeks, months and even years.

An extra snack.
Slightly bigger portions.
Less movement.

Nothing dramatic.
Just consistent.

And that’s all it takes.

The good news?

That’s all it takes to reverse it too.

Small changes.
Better structure.
Consistent habits.

Tip the scale the right way.

Join our 12-Week Programme for the motivation, accountability, help and advice you need to understand how to get the balance right.

Contact Pat on 087 685 6930
patsheehanweightloss.com