Sustainable Weight Loss For Moms | Lose Weight, Healthy Habits, Fat Loss, Lose Belly Fat, Balanced Meals

Ever lost weight only to gain it back, plus some? Found yourself in a cycle of restricting and bingeing? Or been stuck in all-or-nothing thinking around food? If any of these sound familiar, then today’s episode is going to resonate with you. I’m joined by my friend and colleague, Lisa Valente, fellow registered dietitian and boy mom. Lisa lost 30 lbs without dieting, and in this episode she’s sharing how. Even though Lisa isn’t one of my clients, her journey mirrors so much of what I teach inside my program—breaking free from restriction, healing your relationship with food, and finding a way of eating that actually lasts. We’re talking about how dieting started for her (spoiler: it began with a prom dress 👀), the cycle of restriction and overeating that followed her into adulthood, and what finally helped her lose weight in a sustainable, realistic way. If you’ve ever felt like you’re either “on” or “off” a diet… this episode is going to feel like a deep exhale. Ready? Let’s go. What you’ll learn in this episode: The relatable moment that started a restrict-binge cycle Why losing weight the “quick” way always backfires The sneaky mindset that keeps you stuck in the lose-gain-repeat cycle What actually changed for Lisa after years of dieting on and off How to shift out of all-or-nothing thinking with food Why “I’ve done it before, I can do it again” keeps you stuck What sustainable weight loss really looks like behind the scenes Why your past dieting experience might be the thing holding you back Resources and Links Mentioned: Download the FREE GUIDE: 5 Habits for Sustainable Weight Loss for Busy Working Moms Lisa’s EatingWell Article: “I Lost 30 Pounds Without Dieting—Here’s What Actually Helped Me.” Follow Lisa on Instagram: https://www.instagram.com/lisadvalente/ Blog Post: “The Best Fat-Burning Peptides” Next Steps: If this episode hit home for you, I’d LOVE to hear your biggest takeaway. Leave a review and/or DM me on Instagram and tell me what stood out. And if you’re sitting there thinking, “Okay, this is me. I’m done with dieting, but I don’t know what to do instead…” — I’ve got you. This is exactly what we work on inside my program. DM me “LEARN MORE” on Instagram: https://www.instagram.com/weight.loss.dietitian

Feel like a failure because you lost weight but then gained it back? In this episode, we’re talking about the truth no one in the weight loss space wants to say out loud: weight regain is NORMAL. Yes, even if you lost weight in a healthy and sustainable way. In this short but powerful episode, I’m breaking down the reasons people regain weight (even if you lost weight in a healthy way), what’s actually happening in your body, and why this does not mean you’ve failed. If you’ve ever felt guilt, shame, or embarrassment after gaining weight back… this episode is your permission slip to drop that—and get back on track the right way. I also dive into: Why extreme weight loss always backfires What makes sustainable weight loss different The real reason the scale creeps up (hint: it’s not always about your discipline or willpower) Why stopping self-monitoring is a surefire way to see the scale creep up How to handle weight regain without spiraling into self-sabotage Why support and accountability are non-negotiables for long-term success The mindset shift you need to treat this as a lifelong journey (not a quick fix) Here’s the truth: your body fights to get back to its previous set point, so maintaining weight loss is a lifelong journey. This episode will help you understand what to focus on and how to get support so you don’t have to go at it alone. Resources and Links Mentioned Want support getting back on track (without starting from scratch)? DM me “coaching” on Instagram to chat about options for working together inside our Sustainable Weight Loss Method program. Instagram: https://www.instagram.com/weight.loss.dietitian Spots are open for: 1:1 Coaching Group Coaching Program (next round starting in April) Connecting with me and next steps If this episode hit home for you, I want to hear from you 💛Send me a DM, tell me what resonated, or just say hi. And if you’re in that place where things have crept up a bit?Don’t wait. Don’t ignore it. Let’s get you back on track—together.

Doing all the “right” things… but the number hasn’t moved? Obsessing over your BMI or a weight you haven’t seen since your 20s? Ready to quit because it’s been 30 days and nothing’s changed? Let’s talk about it. In this episode, we’re breaking up with the scale as your ONLY measure of progress. After having the same conversation with multiple clients this week, I knew we needed a reset. The scale does not measure fat — it measures everything in your body. And if you’re only using that one number to decide whether you’re succeeding or failing, you’re going to feel defeated. Today, I’m walking you through: Why BMI doesn’t tell the full story How to define your healthiest weight Why the first 30 days are about collecting data What to measure besides the scale Why slow weight loss is actually a good thing This isn’t a crash diet.It’s the long game. And the long game works — if you stay in it. Resources & Next Steps Subscribe to the podcast + leave a review 💕 Download my FREE guide: 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427 DM me your biggest takeaway: https://www.instagram.com/weight.loss.dietitian Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451

Did you see the new upside-down food pyramid and think, “Wait… what?” Are you wondering what these new guidelines actually mean for weight loss, health, and your daily meals as a busy mom? Are you fustrated by the mixed messages around carbs, protein, & fats? In this episode, I’m breaking down the new 2026–2030 Dietary Guidelines—what I think about them and what they really mean for weight loss and general health. You’ll learn what I like, what I don’t like, and how to interpret them through the lens of sustainable weight loss. 🎧Tune in for a mix of blunt commentary, practical advice, and a big reminder that what you do most of the time matters more than what you do every once in a while. What You’ll Learn: Why the old food pyramid got scrapped—and what replaced it What stood out to me right away Why carbs aren’t the enemy—and how to include them in your diet and still lose weight The truth about blood sugar, metabolism, and how to build balanced meals The pros and cons of full-fat vs. non-fat dairy for weight loss What the Blue Zones can teach us about living longer and eating better How to use MyPlate—even if the USDA is over it Resources + Links Mentioned: The next round of The Sustainable Weight Loss method kicks off the first week of February. This is our 3-month program designed to help you lose fat, build muscle, and create healthy eating habits that last for life so the weight stays off long-term too. If you’re looking for a simple + sustainable approach to weight loss with built-in accountability, DM me “method” on Instagram to learn more: https://www.instagram.com/weight.loss.dietitian Relevant links: Watch my 5-minute breakdown of the Dietary Guidelines on Instagram: https://www.instagram.com/p/DTQvG7aAexd/ Learn more about the 2026–2030 Dietary Guidelines: https://www.dietaryguidelines.gov

Feel like your calendar’s overflowing with holiday parties, sugary treats, and zero time to focus on you? Wondering if it’s even possible to stay on track with your health and weight loss goals right now? In today’s episode, I’m giving you my exact plan to enjoy the holidays without gaining 5+ lbs. I’m sharing exactly what I’m doing this week with three parties back-to-back—and what I’m coaching my clients to do too. Because the truth is, you don’t have to restrict or miss out to stay consistent during the holidays. It’s all about small shifts that add up in a big way. Whether you want to maintain your weight or even lose a little, this episode is your holiday survival guide—with zero dieting involved. Just real-life strategies for real-life moms. You ready? Let’s go! What you’ll learn: What NOT to do during the holidays (and why it always backfires) The sneaky mindset that’s keeping you stuck in the all-or-nothing trap How to actually eat at parties without spiraling into guilt or deprivation My party plate strategy to stay on track while still enjoying treats Why “saving calories” doesn’t work—and what to do instead The overlooked habits that matter most right now (hint: sleep and stress) The truth about alcohol, movement, and how to create a calorie deficit without restriction How to get honest about your goals for the next 3 weeks and actually follow through 🎉 Ready to kick off 2026 on the right path? I invite you to join me for the Sustainable Weight Loss 30-Day Jumpstart starting January 5th. DM me “January” on Instagram to learn more - https://www.instagram.com/weight.loss.dietitian

Were you also a victim of the low-fat craze of the 90s? In this episode, we’re unpacking everything you need to know about fat and weight loss. Welcome to part three of our macronutrient series. We’ve already tackled carbs and protein, and today we’re diving deep into fat—what it is, what types you should be eating (and avoiding), and how it affects your weight, hormones, hunger, and overall health. We’re busting myths from the 90s, talking portion sizes, and giving you simple swaps you can make today to stop fearing fat—and actually use it to your advantage. If you're a busy mom trying to lose weight sustainably without cutting out entire food groups or tracking every bite, this one’s a must-listen. Fat isn't your enemy, and after this episode, you'll know exactly how to eat it in a way that supports your goals. What you’ll learn: Why low-fat became a craze in the 90s and why it didn’t work The three types of fat (and which ones actually help you lose weight) What to know about saturated fat and seed oils How to sneak healthy fats into your day without going overboard Portion size tips to keep fat from slowing down your weight loss The common mistake moms make with “healthy fats” (and how to fix it) Why fat matters for hormone health, fullness, and brain power RESOURCES & LINKS Don’t miss BLACK FRIDAY 2025! If you’re looking for a simple plan for sustainable weight loss + accountability to help you get consistent, then you don’t want to miss what I’m launching for BLACK FRIDAY 2025! DM me “Black Friday” on Instagram to get on the waitlist - which means early access before doors open to the public (and yes, there are limited spots!). Want to learn how to balance protein, carbs, and fat for weight loss? Grab my FREE guide: 5 Habits for Sustainable Weight Loss for Busy Working Moms Related episodes: Episode 11: How to Eat Carbs and Still Lose Weight as a Busy Mom Episode 12: How Much Protein Do You Actually Need to Lose Weight?

Ever told yourself, “I’m cutting carbs starting Monday”—only to find yourself elbow-deep in a bag of pretzels by 3 p.m.? You’re not alone. Carbs have been blamed for weight gain for decades, but what if the real issue isn’t the carbs... it’s the type, the portion, and what you’re pairing them with? In this episode, I'm breaking down everything you actually need to know about carbs and weight loss. If you’ve ever felt confused about good vs. bad carbs, wondered if bread is “off limits,” or tried going low-carb only to feel moody, tired, and snacky... this one’s for you. I’m diving into the science (in a non-boring way) to help you stop fearing carbs and start understanding how to eat them in a way that supports sustainable weight loss. You’ll learn: What carbs are and the different types: simple vs. complex, sugar, starch, fiber Why cutting carbs leads to quick weight loss—and why it doesn’t last What actually happens in your body when you eat carbs (blood sugar, insulin, fat storage, oh my) What balancing your blood sugar actually means Which carbs support weight loss (and which ones may be stalling it) How to eat carbs and lose weight by pairing them with the right nutrients This episode will help you stop the carb confusion, eat foods you love, and finally feel in control around the bread basket. Ready? Let’s go. Resources + Links Mentioned: Want to know where carbs fit on your plate at each meal? I break down my Balanced Plate Method inside my best-selling guide: 5 lbs Down & Counting: Sustainable Habits for Weight Loss That Lasts. Inside, you’ll learn exactly where carbs fit on your plate at each meal and which type & portion support weight loss. I also show you exactly how much protein & fiber you should be eating each day. At the end, you'll find 10 easy high protein breakfasts and 30 balanced snack ideas! Ready to get started on your sustainable weight loss journey? Grab the guide here: https://laineyyounkin.kartra.com/page/VCe408 Ready for our full Sustainable Weight Loss Method program where we help you get consistent with the habits for weight loss? DM me the word “METHOD” to learn more: https://www.instagram.com/weight.loss.dietitian The 6 Best Carbs to Lose Visceral Fat: https://www.eatingwell.com/best-carbs-to-lose-visceral-fat-11824183

Still stuck in that same 5-pound range, wondering what gives? You’re not alone—and no, it’s not just your hormones. In this episode, I’m breaking down the exact 4 shifts that have helped hundreds of busy moms finally lose the weight and keep it off (without cutting carbs, counting macros, or swearing off sweets). If you’re a mom 35 or older and what used to work isn’t working anymore, this episode is a must-listen. I’m sharing a condensed version of the free training I did last week, so you can finally understand what’s actually keeping the scale stuck—and how to shift out of the diet cycle for good. What You’ll Learn: The real reason your weight isn’t budging—and nope, it’s not a willpower problem 4 essential shifts for moms 35+ to get results that actually last Why eating less and working out more is backfiring on your metabolism How your all-or-nothing mindset is keeping the scale stuck How one client lost 13 pounds just by shifting this ONE thing (spoiler: it's not her food) What kind of workouts actually boost your metabolism & help you fit in your jeans again The truth about weight loss vs. fat loss—and why the number on the scale isn’t everything Resources + Links: If you’re ready for coaching, support, & accountability on your sustainable weight loss journey, I invite you to join us inside The Sustainable Weight Loss Method. Click here to learn more & join us today >> https://laineyyounkin.kartra.com/page/FWN447 Have questions? Send me a DM on Instagram: https://www.instagram.com/weight.loss.dietitian Book a discovery call: https://www.laineyyounkin.com/booking/ Related episodes: Episode 1: The Mindset Shifts You Need for Lasting Weight Loss Episode 2: How “Eat Less, Move More” Slows Your Metabolism and Sabotages Weight Loss (and What to Do Instead) Episode 3: Why You’re Working Out But Not Losing Weight (and How to Fix It) Episode 4: The Truth About Weight Loss Maintenance No One Talks About

Ever find yourself elbow-deep in a bag of chips or pint of ice cream after a stressful day? Feel like you shouldn’t be turning to chocolate or cookies when you’re overwhelmed—but do it anyway? Wonder if stress eating is sabotaging your progress… or if it’s even that bad? This episode is for you, mama. I’m going off-script this week to talk about something that’s been feeling extra real: stress eating. With everything going on lately, I’ve felt the heaviness too—and I know I’m not alone. So let’s have a real talk about emotional eating, why it happens, and what to actually do about it (hint: it’s not “just have more willpower”). In this raw and honest episode, I’m unpacking: Why emotional eating isn’t a moral failure—and might even be totally normal sometimes The real reason you crave sugar and carbs when you’re stressed (it’s science, not weakness) The two times emotional eating can become a problem How dieting and under-eating may be making your cravings worse The difference between occasional comfort eating and an unhelpful coping habit Simple, judgment-free tools to build a better “toolbox” for stressful moments You’ll walk away with a fresh perspective—and hopefully a little more grace—for yourself. Resources + Links Mentioned Ready to break free from diet culture mindsets & habits that are keeping you stuck? Join me for my upcoming FREE TRAINING on 9/23: https://laineyyounkin.kartra.com/page/IFq445 Send me a message if this episode resonated with you: https://www.instagram.com/weight.loss.dietitian

Ready to get back into a routine? Now that summer’s winding down and fall is around the corner, you might be craving a little structure again. Between school drop-offs, lunch-packing, and soccer practices, it’s easy to put your health goals on the back burner. But this season is actually one of the best times to refocus—without going all in and burning out (again). In this episode, I’m sharing how to harness that fresh-start September energy and make weight loss simple by focusing on just one habit. No calorie counting. No cutting out carbs. Just small, sustainable changes that actually stick—and set you up to feel better by the time the holidays roll around. What you’ll learn: Why September is actually the best time to focus on weight loss The 4-step strategy to make one habit actually stick How to choose the right habit based on your season of life How habit stacking works (and how to make it work for you) The truth about accountability (hint: it’s probably not your phone) Why small, consistent action > “perfect” plans that fizzle out Resources and Links Mentioned: DM me your habit for September on Instagram: https://www.instagram.com/weight.loss.dietitian Join the Sustainable Weight Loss Method for coaching & accountability: https://laineyyounkin.kartra.com/page/APB417 Meal prep jars I love for overnight oats or chia pudding: https://www.amazon.com/dp/B0CYZK3HR4?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B0CYZK3HR4&asc_item-id=amzn1.ideas.2M68FMIBEOEML&ref_=aip_sf_list_spv_ons_mixed_d_asin Adult lunchbox: https://www.amazon.com/dp/B0C1YZCZYG?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B0C1YZCZYG&asc_item-id=amzn1.ideas.2M68FMIBEOEML&ref_=aip_sf_list_spv_ons_mixed_d_asin

Are random workouts keeping you stuck? Raise your hand if you’ve ever bounced between YouTube workout videos, Instagram challenges, or random gym classes hoping to finally see results. 🙋‍♀️ And yet… your clothes still don’t fit right, your belly fat won’t budge, and you’re frustrated that all that effort isn’t showing up in the mirror. You’re not alone, mama. In this episode of Sustainable Weight Loss for Moms, I’m breaking down why random workouts won’t get you the toned, lean look you’re after — and what actually will. Spoiler alert: it’s not about working out more, it’s about working out smarter. This is the third episode in our 4-part series on the “4 M’s” of sustainable weight loss. Today is all about movement — and I’m giving you the exact workout formula I teach my clients to lose fat, build muscle, and finally feel confident in their bodies again. What You’ll Learn in This Episode: Why nutrition moves the needle more than workouts for weight loss — but movement keeps the weight off The exact workout formula for busy moms: weights, walking, and a sprinkle of cardio Why too much cardio can backfire (hello, hunger + muscle loss 👎) The truth about consistency: why “something is better than nothing” really is the key to results Real client results from moms who fit in just two 30-minute workouts a week Quote Worth Sharing: “Something is always better than nothing. If all you have is 15 minutes, do it. Every time you take action, you’re moving closer to your goals.” Your Next Steps: 💪🏻 Join the Sustainable Weight Loss Method Program for LIFETIME access to our Progressive Strength Training Program → https://laineyyounkin.kartra.com/page/APB417 🎧 Subscribe & leave a review 📱 Connect with me on Instagram → https://instagram.com/weight.loss.dietitian

The Mindset Shifts You Need for Lasting Weight Loss(Step 1 of 4: Mindset) Trying to lose weight but feel stuck in the same cycle over and over again? If you're a busy mom who's done all the diets, followed all the rules, and still can’t seem to keep the weight off—this episode is for you. The real reason you’re stuck? It’s not your willpower. It’s your mindset. In Episode 1 of Sustainable Weight Loss for Moms, we’re breaking down the exact mindset shifts that lead to real, lasting weight loss. You’ll learn what it actually means to be stuck in a dieting mentality—and how it’s sabotaging your weight loss, even if you’re not on a formal diet right now. I’ll walk you through the 3 (plus a bonus!) mindset shifts every mom needs to stop self-sabotaging, stay consistent, and lose weight in a sustainable way—no food rules or calorie counting required. We’re also talking about: The #1 reason weight loss habits don’t stick What a “dieting mentality” looks like (and how to ditch it How one of my clients lost 10 lbs this summer without giving up martinis, ice cream, or vacation fun Simple mantras and mindset tools you can start using today This episode kicks off a 4-part series on the key shifts every mom needs to lose weight for good—and it all starts in your head. If you're ready to build consistency, boost your confidence, and actually stick with your habits this time, this episode is your starting point. 👉 Ready to take the next step? 💌 Grab the free guide: 5 Habits for Sustainable Weight Loss for Busy Moms 📱 Follow me on Instagram: https://www.instagram.com/weight.loss.dietitian 💪 Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/APB417 🎧 Subscribe + leave a review to help more moms find the show!