Hot, Healthy, Never Hungry

How can you track calories, pay attention to what you're eating and intentionally work toward weight loss without making your kids feel like they need to do the same? That's exactly what I'm addressing on today's episode after a listener asked how to pursue weight loss when you know little eyes are watching your every move. As a Dietitian and a mom, I think it's important to talk honestly about this. You should be mindful of how you talk about food, calories and your body around your children, but that doesn't mean you need to feel guilty for wanting to lose weight or work toward your own fitness goals. In this episode, I'm breaking down 3 things you can start doing today to pursue your own goals while still helping your children develop a positive relationship with food and their bodies. I'm also sharing my perspective on why wanting to lose fat does NOT automatically mean you're setting a bad example for your kids. We'll talk about how to be intentional about your own nutrition without making your goals your child's goals, what your kids are actually paying attention to, and what really matters when it comes to the example you're setting. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE  Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE  Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 415: Why Losing Weight Requires You To Be Selfish 🎙️ Episode 165: MICHELLE'S STORY: 20 Pounds Down & Being A Healthy Role Model as a Mom 🎙️ Episode 137: Can You Lose Weight & Have a Good Relationship With Food? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Are you constantly pouring into your career, your family, your kids, and everyone around you, only to realize that you're always the last person on your own priority list? Between unread text messages, a never ending list of household chores, managing everyone's schedules, and all the other responsibilities that come with being a busy woman, it can feel like there's simply no time left for you. But here's the thing you have to realize… if you want to lose weight and make lasting changes to your health, you're going to have to get a little selfish with your time. In today's episode, I'm talking about why prioritizing yourself isn't selfish in the way you might think. I'm sharing what this has looked like in my own life, especially through motherhood, and why making time for your nutrition, workouts, and your own goals is something you should feel good about, not guilty about. Because you can't keep pouring from an empty cup and expect to feel your best. If you're always taking care of everyone else while putting yourself last, this episode is your reminder that you're allowed to take care of yourself, too. Book a Game Plan Consultation Call HERE Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Purchase Slim Down, Eat Up HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 🎙️ Episode 412: The Exact Strategy To Get Your Diet Back On Track While Your Kids Go Back To School 🎙️ Episode 48: From mom-guilt to HOT MAMA: How to prioritize yourself with kids I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you've lost 10 or more pounds and now you're in a stubborn weight loss plateau, today's episode will help you get unstuck and start to see fat loss again. Instead of giving you another generic list of weight loss tips, I'm taking you behind the scenes with my client Catherine, who lost 13 pounds in just 9 weeks inside my 90 Day Fit Babe Body coaching program. Catherine came into coaching after already losing 30 pounds on her own, but had hit a frustrating plateau while working full time, raising two kids, navigating major life changes, and following a vegetarian diet. The best part of her story? She achieved these results without making exercise the focus. Because the truth is, most women don't need to work out harder to lose weight. They need to focus on the right nutrition habits that create sustainable fat loss and stop wasting energy on the things that don't move the needle. In this episode, I'm sharing the four biggest changes we made to help Catherine break through her plateau, why exercise wasn't the priority, and how you can apply these same strategies to finally start seeing progress with your own fat loss goals. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 407: My Client Was Tracking Calories & Eating High Protein… But Still Wasn't Losing Weight 🎙️ Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️ Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you feel like you're hitting your calories but still aren't losing weight, today's episode is for you. One of the most frustrating parts of a fat loss journey is looking at your food log, thinking you're doing everything right, and wondering why your body isn't changing. But what if it's because you're not actually eating the calories you think you are? In today's episode, I'm walking you through four common reasons it can look like you're hitting your calories on paper, but in reality you are eating more than you realize. We'll cover the sneaky tracking mistakes I see all the time, the small details that make a bigger difference than you'd expect, and how getting more honest with your food log can finally get the progress moving again. Purchase Slim Down, Eat Up HERE Grab Lean Without Logging HERE Try the free Calorie Calculator HERE Grab the free Protein Cheat Sheet HERE Apply to be coached by Lauren HERE  To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE  Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 406: How to Finally Hit Your Calories & Macros for Fat Loss 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 369: How To Know If You Set Your Calorie Deficit Up Right? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Back to school season doesn't have to mean falling off track with your nutrition. Whether your kids are heading back to school or you're simply stepping into a new routine this Fall, now is the perfect opportunity to reset your schedule and get your diet back on track. In today's episode, I'm sharing the exact strategy I use with myself and my clients to stay consistent during busy seasons. We'll talk about why you need to start by looking at your calendar and figuring out what your new routine actually looks like, how to plan your food around your busiest days, and the simple habit I use every night to stay ahead of what's coming the next day. I'll also show you how to use a new season as an opportunity to reinvent your meal routine with realistic meal prep that doesn't require cooking every meal, every day. From egg McMuffins and overnight oats to chicken salad, pasta bakes, and make-ahead meatballs, I'll share easy ideas to help you make healthy eating more convenient. If you're ready to use this back to school season as your fresh start, this episode will show you exactly how to create a routine that makes staying on track with your fat loss goals easier. And don't forget to check out my Ultimate Fat Loss Recipe Vault for 138 fat loss friendly recipes, or join the Hot & Healthy Membership for even more support, meal ideas, and accountability. Join the Hot & Healthy Membership HERE Grab the Ultimate Fat Loss Recipe Vault HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 411: The 4 Things Women Who Lose 1 Pound Per Week Do Differently 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue 🎙️ Episode 175: FIT GIRL FALL: How To AVOID Falling Off Track With Your Fitness Goals During Fall I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Why do some women lose weight consistently while others feel like they're doing everything right but never see the scale move?  In today's episode, I'm sharing four things I consistently see women do differently when they're losing about one pound per week. After years of coaching women through fat loss, I've realized the difference isn't usually motivation or willpower. The women who achieve their goals don't just have different habits… They have different thought patterns, approach their goals differently, and make small decisions every single day that keep them moving forward. Tune in to discover the exact habits and mindset shifts that create consistent results so you can pinpoint what's been holding you back and finally start making progress again.  Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE Purchase Lean Without Logging HERE Join the 30 30 in 30 Challenge HERE To connect with Lauren, click HERE  Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE  Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 🎙️ Episode 276: My Cheatsheet For Losing 1 Pound Per Week… Every Week! I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Can you lose weight while breastfeeding without hurting your milk supply? On today's episode, I'm answering a question from a listener named Rachel about how to approach fat loss while breastfeeding without compromising her milk supply. One of the biggest concerns I hear from postpartum women is whether they have to choose between reaching their weight loss goals and continuing their breastfeeding journey. After going through this myself and coaching many women through this season of life, I've seen that the answer is often much more nuanced than people expect. In this episode, I'm sharing my own experience with nursing and postpartum fat loss, along with the story of a client who was able to lose 10 pounds while maintaining her milk supply. We'll also talk through the biggest things I want you to focus on, from calories and exercise to carbohydrates, timing, and what I want every new mom to consider before jumping into a fat loss phase. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 406: How to Finally Hit Your Calories & Macros for Fat Loss 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 358: Q&A: Struggling With Your Postpartum Body While Nursing? Let's Talk 🎙️ Episode 354: Do Calories Or Macros Matter More For Fat Loss? 🎙️ Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Losing fat is great... but not if you're also losing muscle in the process. One of the biggest and most avoidable mistakes you can make during a fat loss phase is losing muscle along with body fat. Muscle is your body's metabolic engine. The more muscle you maintain, the better positioned you are to keep your metabolism strong, support healthy blood sugar levels, and achieve the lean, toned look so many women are after. In today's episode, I'm sharing five things I want you to focus on if your goal is to lose body fat while maintaining, or even building, muscle. We'll cover the biggest mistakes that can lead to unnecessary muscle loss, along with the simple habits that will help you preserve muscle while continuing to make fat loss progress. If your goal is to improve your body composition instead of simply seeing a lower number on the scale, this episode is for you. Access the free Fat Loss Calorie Calculator HERE Grab the free Find Your Protein Guide HERE Join the 30 30 in 30 Challenge HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 372: Don't Care About The Scale & Want To Look Toned? Do These 2 Things 🎙️ Episode 366: I Want To Lose Fat And Gain Muscle: This Is What To Do 🎙️ Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Do you really need to work out five days a week to stay healthy or lose weight? What happens when work gets busier, you start a family, or your schedule changes and your old workout routine just isn't realistic anymore? In today's episode, I'm answering a listener question about what my workout routine actually looks like now that I'm balancing running a business as a Registered Dietitian, raising a toddler, and navigating my second pregnancy. I'm sharing how my approach to exercise has evolved over the years, why becoming a mom completely changed how I structure my workouts, and what I'm focusing on during pregnancy to stay strong, support my health, and prepare for an easier postpartum recovery. If you're in a season where life looks different than it used to, this episode will help you rethink what an effective workout routine can look like. You'll walk away with a more realistic, sustainable approach to exercise that supports your fat loss, health, and your long term goals. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 393: I'm Pregnant Again (First Trimester Recap & What I'm Doing Differently For Baby 2) 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

One of the most frustrating feelings is doing everything right but still not losing weight.   On today's episode, I'm taking you behind the scenes with my client Elizabeth, who came into coaching already doing so many of the right things. She exercised consistently, tracked her calories and macros, prioritized protein, and stayed active… but she still wasn't seeing the fat loss she wanted. Instead of staying stuck, we figured out what was holding her back and those tweaks allowed her to finally break through her plateau. That's why today I am sharing what was actually keeping her stuck, the three biggest changes we made to help her lose 14 pounds, and why the answer wasn't another healthy recipe or generic workout program. If you've ever wondered why your healthy habits aren't translating into fat loss, this episode will help you understand what might be missing. Catch the replay of my free Masterclass Leaner, Faster HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 405: Is It Really a Weight Loss Plateau… Or Are You Just Being Inconsistent? 🎙️ Episode 390: The Exact Things My Client Mary Did To Lose 15 Pounds in 10 Weeks 🎙️ Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you know what your calories and macros are but struggle to actually hit them, today's episode is for you. One of the biggest mistakes I see women make is assuming that knowing their nutrition targets is enough. After coaching women for over a decade, I've learned that the real challenge isn't knowing what to do… It's consistently putting it into practice. In this episode, I'm sharing my five favorite strategies to make hitting your calories and macros feel easier and more automatic. These practical tips will help simplify your nutrition, reduce decision fatigue, and make it much easier to stay consistent so you can finally see the fat loss results you're working for. Register for my first free and live Masterclass Leaner, Faster that I'm hosting today, July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress 🎙️ Episode 354: Do Calories Or Macros Matter More For Fat Loss? 🎙️ Episode 304: How to Stay on Track With Fat Loss When You're Tired, Burned Out, or Dealing With Daily Fatigue I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Have you really hit a weight loss plateau, or is inconsistency quietly getting in the way of your progress? On today's episode, I'm breaking down one of the biggest mistakes I see women make when they think they've hit a weight loss plateau. The truth is, sometimes your body has adapted and your plan needs to change. Other times, you're not actually in a plateau at all… you're just stuck. By the end of this episode, you'll learn how to tell the difference, the subtle ways inconsistency can sneak into your nutrition and workouts without you realizing it, and what your progress (or lack of) on the scale is actually trying to tell you. If you've been feeling frustrated because the scale hasn't been moving, this episode will help you figure out what's really going on and what to do next. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! 🎙️ Episode 303: Q&A: When the Scale Stops Moving… Is It a Plateau or Just Part of the Process? 🎙️ Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️ Episode 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Should you be eating breakfast before your morning coffee if your goal is fat loss? On today's episode, I'm answering a question from a listener named Brittany about whether drinking coffee before breakfast can raise cortisol levels in a way that makes fat loss harder. With so much conflicting advice online, it can be tough to know what's actually worth worrying about. In this episode, I break down what the research really says about caffeine, cortisol, and coffee on an empty stomach. I also share when having food first might make sense, when it probably doesn't matter, and why this is often distracting women from the habits that have a much bigger impact on their results. You'll learn the difference between temporary and chronic cortisol elevations, common misconceptions about stress hormones, and how to decide what works best for your body without overcomplicating your fat loss journey. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately 🎙️ Episode 223: Q&A: How To Reduce Cortisol To Lose Belly Fat 🎙️ Episode 212: Controlling Cortisol for Weight Loss… Craze or Correct? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Are you eating healthy but still struggling to hit your fiber goals? On today's episode, I'm talking about one of the biggest reasons I see women fall short on fiber, even when they're eating fruits and vegetables and trying to make healthy choices. If you've ever wondered why you're still hungry after meals or feel like you're doing everything right but something is missing, this episode is for you. I break down why fiber isn't just about eating more broccoli, how much fiber you actually need per meal, the connection between carbohydrates and fiber intake, and why avoiding carbs often makes it harder to feel full and stay consistent with fat loss. You'll learn what's actually keeping so many women from hitting their fiber goals, why relying on fruits and veggies alone usually isn't enough, and how to make it easier to consistently hit your fiber goals while supporting fat loss. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Grab the Mix and Match Fiber Cheatsheet HERE Purchase the 30 30 in 30 Challenge HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 401: Q&A: Will Carb Cycling Help You Lose Fat Faster? 🎙️ Episode 400: Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight? 🎙️ Episode 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

What's actually going on when you start feeling hungrier after losing weight? On today's episode, I'm answering a question from a listener named Nikki, who is 11 months postpartum, down nearly 30 pounds, and noticing something that feels completely backwards: the more weight she loses, the hungrier she seems to get. When your appetite starts increasing during a successful weight loss journey, it's easy to assume something is wrong or that you need to change what you're doing. In this episode, I break down why hunger is not automatically a bad thing and how to tell the difference between healthy hunger and the kind that signals a problem. We'll also discuss what your appetite may actually be telling you about your body, metabolism, and nutrition strategy if you find yourself hungrier than normal despite eating the same way, and whether it's a sign to adjust your approach. MARK YOUR CALENDARS: Register for my first free and live Masterclass Leaner, Faster that I'm hosting on July 13th HERE Purchase Lean Without Logging HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 319: Q&A: 7 Surprising Reasons You're Still Hungry Even After You Just Ate 🎙️ Episode 144: 3 Reasons You're Not Hot, Not Healthy, and Always Freaking Hungry I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Will carb cycling actually help you lose fat faster? In today's episode, I'm answering a question from a listener named Haley, who's down to her last few pounds and wondering whether carb cycling could help accelerate fat loss and body recomposition. When you've already built solid habits and feel like you're doing everything right, it's natural to wonder if a more advanced nutrition strategy could help you see results faster. In this episode, I break down what carb cycling is, whether the research supports it as a fat loss tool, and how carbohydrate timing can affect workouts, recovery, and body composition. We'll discuss when carb cycling may be beneficial, why it's often misunderstood, and the biggest mistake women make when assuming a more complicated nutrition approach will automatically lead to better results. Tune in to learn whether carb cycling is worth considering, or whether your efforts are better spent focusing on the fundamentals that drive long-term success. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 400: Do You Really Need To Cut Carbs Or Intermittent Fast To Lose Weight? 🎙️ Episode 357: Q&A: Why Is The Last 5 Pounds Harder To Lose? My Surprising Answer 🎙️ Episode 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Do you really need to go low carb and skip meals to finally see the scale move? On today's episode, I'm answering a question from a listener named Michelle who is questioning her approach to weight loss after watching family members lose weight incredibly fast on the carnivore diet while eating just one meal a day. When you're working hard to lose one pound a week and someone else is dropping ten… gosh it's hard not to wonder if you're missing something. In this episode, I break down what is really happening when the scale drops that quickly, why fast weight loss is not always what it seems, and whether low carb eating, the keto diet, and fasting are actually required to lose body fat. We'll talk about the carnivore diet, the truth about ketosis, and the biggest mistake women make when they assume faster weight loss automatically means better results. Apply to be coached by Lauren HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 391: MADELEINE'S STORY: Losing 20 Pounds After Realizing Keto Didn't Fit Her Life 🎙️ Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️ Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat? 🎙️ Episode 20: SHEYLAH'S STORY: Eats Carbs Every Day & Has Kept Her Weight Off For Nearly 2 Years! I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. The final episode of this series is all about what you should actually be eating to lose fat and tone up. There's so much nutrition advice online telling women to focus on specific foods, supplements, hacks, and trends. But if you're not focusing on the things that actually drive fat loss and body recomposition, you likely won't see the results you're looking for. That's why in today's episode, I'm breaking down the three most important nutrition principles every woman should focus on if she wants to lose fat, build lean muscle, and transform her body this summer. We'll talk about the biggest mistake I see women make when trying to eat healthier, the nutrition targets that actually matter most, and how to simplify your approach so you can stop overthinking every food choice. By the end of this episode, you'll know exactly what to prioritize in your diet to support fat loss and body recomposition this summer. Most importantly, you'll walk away with a simpler, more realistic approach to eating that helps you get results without feeling restricted, overwhelmed, or obsessed with food. HOT GIRL SUMMER SALE THIS WEEK ONLY HERE Grab the free Find Your Protein Guide HERE  Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 5 is all about how to work out to lose fat and tone up, especially if you're struggling to find time for exercise in your busy schedule. I know many women want to work out more consistently, but between work, family, travel, and everyday responsibilities, it can feel nearly impossible to fit it in… let alone see results from it. If you've ever felt like your schedule is too busy to make progress, this episode is for you. Today, I'm sharing six practical strategies to help you make the most of the time you do have. We'll cover how often you actually need to work out to see results, the biggest misconceptions women have about exercise and fat loss, and how to structure your workouts in a way that feels realistic and sustainable. By the end of this episode, you'll know how to build muscle, lose fat, and create a workout routine that fits your real life – without feeling like you need to spend hours in the gym or work out every day. HOT GIRL SUMMER SALE THIS WEEK ONLY HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 4 is all about alcohol and happy hour because while there's nothing wrong with enjoying a cocktail on a patio or a margarita on vacation, alcohol can quickly become one of the biggest things holding you back from your fat loss goals if you're not mindful about it. In today's episode, I'm sharing five practical tips for navigating alcohol this summer if you want to lose fat while still enjoying an Aperol Spritz on a hot summer patio. We're talking about the simple rules I personally follow (when I'm not pregnant!), the drink choices that make the biggest difference from a calorie perspective, and how to decide when a drink is actually worth it versus when it's just adding calories without adding much enjoyment. By the end of this episode, you'll know how to enjoy the occasional cocktail without feeling like it's sabotaging your results. More importantly, you'll learn how to approach alcohol intentionally so you can make progress toward your goals while still enjoying summer to the fullest. MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain 🎙️ Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series) 🎙️ Episode 228. How To Lose 10 Pounds By July 4th (Shed Fat For Summer Series) 🎙️ Episode 227. Your Complete Guide To Toning Up For Summer (Shed Fat For Summer Series) 🎙️ Episode 226. 3 Hard Truths about Losing Fat & Up-Leveling your Fitness (Shed Fat For Summer Series) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 3 is all about staying on track with your fat loss goals while navigating social events like cookouts, BBQs, and summer parties. That's because one thing is certain… summer is full of tempting seasonal foods, buffet tables, and well-meaning friends and family encouraging you to eat more and indulge in a few extra drinks. In today's episode, I'm sharing four practical tips to help you confidently navigate social eating situations without derailing your progress. I'll also walk you through six of my favorite strategies for deciding what to eat at parties and BBQs so you can enjoy yourself while staying on track with your goals. By the end of this episode, you'll know how to make healthier choices at any summer gathering without feeling deprived. You'll also learn how to enjoy the season, stay in control around food, and avoid leaving events feeling overly full, guilty, or bloated… so you can continue seeing results all summer long. MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out 🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome back to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 2 is all about staying on track while eating out. For many women, meals out can feel like they're constantly setting you back from your fat loss goals. Between tempting foods that are hard to say no to, menus that make healthy, lower calorie choices feel confusing, and the social pressure that comes with summer plans, staying consistent can feel overwhelming. That's why in today's episode, I'm sharing five realistic tips for eating out if you want to lose fat and build muscle this summer. These strategies will help you make healthier choices no matter where you're dining by saving calories, prioritizing protein and fiber, and helping you stay mindful without feeling pressure to track every single bite (because let's be real, that's not realistic). You'll walk away with practical strategies for ordering at restaurants, balancing indulgent meals with your body composition goals, and navigating summer social events with more confidence while still making progress toward the results you want. MARK YOUR CALENDARS: On June 14th, Hot Girl Summer will begin. To join the Hot & Healthy Membership, click HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's  🎙️ Episode 394: Summer Fat Loss: Enjoy Summer Weekends Without Weight Gain I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Welcome to our Summer Fat Loss Series, where I'm helping you get into the best shape this summer without giving up your social life or favorite foods. Episode 1 is all about weekends because while it can feel easy to stay on track during the week when life has more structure… summer weekends filled with travel, beach days, BBQs, meals out, and spontaneous plans can make consistency feel nearly impossible. Instead of undoing your progress every weekend and feeling stuck losing and regaining the same few pounds, today's episode covers five realistic strategies I recommend to women who want to lose fat, get lean, and transform their body this summer — without feeling restrictive or obsessive. I'm sharing the exact approaches I use myself during a season where I genuinely love eating out, socializing, and indulging a little, plus the strategies I teach my clients to enjoy summer while still seeing progress. You'll walk away with simple goals for navigating restaurants, fitting in fun foods that actually feel worth it, and a practical strategy for handling higher-calorie summer foods (yes, ice cream and alcohol included) so they fit into your goals without sabotaging your results. Get started with my 7 Day Cut Plan HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 399: Summer Fat Loss: What You Should Be Eating To Lose Fat And Tone Up 🎙️ Episode 398: Summer Fat Loss: Tone Up Your Body Even If You're Tight On Time For Workouts 🎙️ Episode 397: Summer Fat Loss: How To Approach Alcohol and Happy Hour 🎙️ Episode 396: Summer Fat Loss: Slay Social Eating, Cookouts and BBQ's  🎙️ Episode 395: Summer Fat Loss: Realistic Tips For Eating Out I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Surprise… I'm pregnant with baby #2! In today's solo episode, I'm sharing a personal life update and opening up about how the first trimester has gone, plus what I'm intentionally doing differently this pregnancy to support my health, fitness, mindset, and nutrition. After experiencing a chemical pregnancy earlier this year and going through pregnancy once before, this experience has felt very different emotionally, mentally, and physically. I'm sharing how those experiences have shaped the way I'm approaching this season, including how I'm learning to trust my body, care for it, and keep living my life while growing a baby. In this honest and vulnerable episode, we're talking about: 👉🏼 Pregnancy after early loss and the emotions that come with it 👉🏼 The mindset shifts I've had between pregnancy #1 and pregnancy #2 👉🏼 How I'm approaching fitness, movement, and nutrition in this season 👉🏼 The controversial take about using this time to "eat what you want" 👉🏼 How I balance pregnancy symptoms and positive nutrition habits I hope you enjoy this candid conversation and life update! Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 199: I'M PREGNANT: Navigating the First Trimester When All You Want Is Fast Food 🎙️Episode 253: My Positive Birth Story: Membrane Sweep, Induction, Epidural & Postpartum 🎙️Episode 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum) 🎙️Episode 213: Q&A: Pregnancy Weight Gain, Navigating Body Changes, Having A Fitness Identity Crisis I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

Do you constantly put yourself down and dwell on the fact that you're not farther along on your weight loss journey? As a Registered Dietitian, one thing I've learned is that many women don't struggle with fat loss because they don't know what to do — they struggle because they don't know how to stay consistent when their mindset keeps tearing them down instead of building them up. In today's solo episode, I'm sharing how to reframe your mindset if you constantly focus on how far away you are from your dream body or spiral when the scale doesn't move as quickly as you hoped. You'll learn why so many women get stuck in the cycle of losing and regaining weight, how failure slowly becomes part of your identity, and the mindset shift that needs to happen if you truly want to change your body and feel confident again. If you've been overly critical of yourself lately, this episode is for you. Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 196: EMILY'S STORY: 20 Pounds Down & Reframing Failure I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If what you used to do to lose weight worked in the past but no longer fits your schedule or lifestyle, you're not alone. In today's episode, I'm joined by Madeleine from the Hot & Healthy Membership to talk about how she transitioned away from very low-carb dieting and keto toward a more balanced, sustainable approach to fat loss that actually fit her real life. Like many women, Madeleine believed being more restriction would lead to better results. But over time, trying to maintain keto while working intense hours as a pharmacist in her residency program became unrealistic and exhausting. Keto worked for her — until it didn't. She wanted a way to lose fat, feel confident in her body, and still enjoy eating out and spending time with friends without constantly feeling restricted. In this episode, Madeleine shares how she slowly reintroduced carbs despite being afraid to at first, how she shifted her focus from just losing weight on the scale to body recomposition, and the habits that helped her become leaner, stronger, and more confident than ever before. If you've ever wondered whether you can lose fat without cutting out entire food groups and carbs, this episode will show you exactly what's possible and how to do it, too. Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE  Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 349: ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks 🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 173: DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress 🎙️Episode 203: How To Lose 20 (Or More) Pounds AND Keep It Off 🎙️Episode 89: KARI'S STORY: How to Go From Fad Diets to 20 Pounds Down I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you're ready to lose 10 or more pounds but feel stuck wondering what to eat to actually burn fat, today's episode is going to give you the roadmap you've been missing. Instead of just telling you what to do, I'm breaking down exactly how my client Mary lost 15 pounds in just 10 weeks inside my 90 Day Fit Babe Body coaching program — while running a business, working long hours, traveling, eating out, and still living her real life. Because the truth is: most women don't need more information. They need to understand how to realistically apply fat loss habits consistently enough to see results. In this episode, I'm sharing the exact habits Mary focused on, the nutrition changes that made the biggest difference, and the powerful mindset shift that helped her finally stop starting over and fully commit to her goals. Join Slim Down, Eat Up HERE Apply to be coached by Lauren HERE Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 377: ARLENE'S STORY: How Arlene Lost 15 Pounds in Her 50s (Without Living in the Gym) 🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over The Scale 🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome It) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you are trying to get into the best shape this summer and lose body fat to look leaner, you've probably wondered how you should actually measure your progress. If so, you're not alone! In today's episode, I'm breaking down the two most common measurements women ask me about during a fat loss journey: BMI (Body Mass Index) and body fat percentage — and discussing which one is more helpful if you're trying to track real progress. By the end of this episode, you'll understand the difference between BMI and body fat percentage, what each one actually measures, and why neither number tells the full story on its own. I'm also diving into body recomposition, muscle mass, and the better ways to track fat loss progress so you can stop obsessing over a single number and start focusing on what's actually helping you get leaner, stronger, and more confident. Join Slim Down, Eat Up HERE Join the Hot & Healthy Membership for affordable coaching, structure, and accountability to stay consistent HERE Apply to be coached by Lauren: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 269: JORDAN SYATT: Facing The Scale, BMI Is NOT Bullsh*t, Misleading Weight Loss Marketing & Gym Intimidation 🎙️Episode 338: Q&A: How to Measure Body Fat At Home & Know If You're Really Making Progress I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Have you tried cutting out sugar, skipping desserts, or even ditching carbs… only to see the scale not move at all? On today's episode, I'm breaking down what's actually happening when you clean up your diet, eat less sugar, and still don't lose even a pound or two of body fat. This is one of the most common frustrations women experience during their fat loss journey. While reducing both your total daily sugar intake and specifically your added sugar consumption can absolutely support your health, many women assume that simply "eating clean" automatically leads to fat loss. Meanwhile, they watch other women enjoy treats here and there, seem less strict with food, and still lose weight more consistently. So what gives!? The truth is… eating healthy is not always the same as eating for fat loss. That's why today I'm unpacking the real relationship between sugar, calories, and fat loss so you can stop feeling confused about why your body isn't changing despite your effort. You'll learn what actually matters for fat loss, why "eating clean" may be keeping you stuck, and how to approach nutrition in a way that feels more realistic and enjoyable, while also improving your health and body composition. Purchase Slim Down, Eat Up HERE Join the Hot & Healthy Membership for coaching, structure, and accountability to stay consistent HERE Apply for 90 Day Fit Babe to lose weight faster with a clear, personalized plan HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HEREGet Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 250: "Do I Really Need To Stop Eating Sugar To See Weight Loss Progress?" (Fit Girl Fall) 🎙️Episode 239: Q&A: "Added Sugars Are The Devil... But What About NATURAL Sugars?" 🎙️Episode 102: You Can Still Eat Sugar and Lose WEIGHT! I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

Do you feel like your eating habits are solid, but your unpredictable schedule is what's holding you back from fat loss? If that sounds familiar, you're not alone. In today's episode, I'm answering a question from Jenni – a listener from this show who is a nurse navigating long, busy, and often unpredictable shifts. We're diving into how to structure your day when your schedule isn't consistent, and why your approach to eating needs to be flexible, not perfect. Because even if your work hours are set… when (and how) you eat can vary a lot. This is something I see all the time with my clients, and in real life with my husband's career too. Inside the episode, I'm breaking down simple, realistic strategies to help you create more consistency in your day, support your fat loss goals, and know exactly what to do in those moments when you're not hungry, but also don't know when you'll be able to eat next. No matter what your schedule looks like, you'll walk away knowing how to stay on track with fat loss even when your day doesn't go as planned. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 324: JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain) 🎙️Episode 217: SAMANTHA'S STORY: 30 Pounds Down After Finding The "Grey Area" Between Restriction & Intuitive Eating 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you feel like you know what to do to lose weight but still aren't seeing progress, this episode is going to hit home. The truth is, fat loss isn't about doing more or waiting for the perfect moment to start. It's about simplifying what you're already doing, reconnecting with your body, and trusting the process, even when it feels slow. That's why in today's episode, I'm sharing three important lessons from my most recent 50 pound postpartum weight loss journey and how they can help you, too. If you're ready to stop overthinking, simplify your approach, and start showing up in a way that actually gets you results, you're going to love this one. Purchase Lean Without Logging HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 352: Don't Make These Weight Loss Mistakes In 2026 🎙️Episode 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! 🎙️Episode 112: 5 Things I Wish I Knew When I Started My Weight Loss Journey I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far

If you know exactly what to do for weight loss, why does it still feel so hard to actually follow through? In today's episode, I'm sitting down with Kelly, a busy working mom who felt stuck in the same cycle so many women know all too well. She was trying all the "right" things, hitting her protein goals, and still not seeing the results she wanted. After years of starting and stopping, something finally clicked. Kelly shares what shifted when she stopped chasing quick fixes and started focusing on simple, repeatable habits that actually fit into her real life. We talk about the truth behind food noise, why convenience foods were keeping her stuck, and how leaning into whole foods, structure, and consistency helped her lose over 16 pounds without feeling restricted. If you're tired of constantly starting over and never seeing the physical results you know you are very capable of achieving – you're going to leave today's episode inspired to make a change and with tips that will actually help you see results. Purchase Slim Down, Eat Up HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 157: MEGAN'S STORY: How to Lose 16 Pounds WITHOUT Obsessing Over the Scale 🎙️Episode 145: MORGAN'S STORY: 16 Pounds Down & How to Stop Getting in Your Own Way I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Are you being told to eat more food to lose weight… but deep down you're confused how eating more could lead to weight loss when you've already gained weight? Reverse dieting, which involves intentionally increasing your calorie intake, is one of the most talked-about yet misunderstood strategies in the fitness space right now. That's exactly why in today's solo episode I'm answering a listener question from Kayla about reverse dieting and whether it's actually necessary for your fat loss journey. We'll cover what reverse dieting is, when it may be appropriate, who it's truly designed for, and why it's not the right approach for everyone. Most importantly, you'll learn whether you actually need to "reverse diet" to lose body fat or not. My goal is to cut through the confusion surrounding this popular trend so you can understand exactly what reverse dieting is and determine whether it makes sense for your goals. Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals  HERE Join the Hot & Healthy Membership for coaching, structure, and accountability to stay consistent HERE Apply for 90 Day Fit Babe to lose weight faster with a clear, personalized plan HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 133: Reverse Dieting Real Talk: What it is & is it even necessary? 🎙️Episode 62: Eat More Calories to Weigh Less 🎙️Episode 367: Why Eat Less Move More Isn't Wrong (It's Not What You Think) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

If you want to lose weight fast but every attempt leaves you burnt out, stuck, or gaining it all back, this episode is for you. If you feel like you have no time to waste and want to see progress as quickly as possible, but you're done with the restrictive, quick-fix approaches that never last — this episode is for you. Today, we're talking about how to see results faster in a way that's still healthy, realistic, and sustainable. By the end of this episode, you'll understand what "fast" fat loss actually looks like without harming your metabolism, along with six simple strategies to help you make intentional changes that move your body forward without starting over again. Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals  HERE Join the Hot & Healthy Membership for affordable coaching, exactly what to eat for results and accountability to stay consistent HERE Apply for 1:1 coaching with me to lose weight at the fastest speed HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HEREGet Support & Personally Work With Us HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat? 🎙️Episode 169: BONUS: How to Eat More Fiber to Lose Fat I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

Welcome back to episode three of my 4-part mini series on restarting your weight loss journey—for good, where we're cutting through the noise and focusing on what actually works. If you feel like you're always "back at day one," having to restart your weight loss journey over and over again, this episode will show you why that keeps happening and what actually needs to change so you don't keep repeating the same cycle. I'm breaking down the patterns that keep you stuck in the all-or-nothing dieting cycle, the shifts I see with women who actually lose weight and keep it off, and how to approach your habits, diet, and progress in a way that removes the need to constantly restart. This approach is not about doing it more perfectly this time. It's about approaching weight loss differently enough that you don't have to keep starting over. By the end of this episode, you'll understand how to break the restart cycle for good and make this the last time you have to begin again. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

Why are you working so hard… and still not seeing the scale move? Welcome back to episode three of my 4-part mini series on restarting your weight loss journey — for good, where we're cutting through the noise and finally focusing on what actually works. This series is inspired by the real conversations I have every single day with my clients, and today's episode is all about helping you stop spinning your wheels and start seeing real progress. In this episode, we're getting clear on what truly matters for fat loss and what's just distracting you. I'm breaking down the exact "levers" that actually move the needle (and the ones that don't), why doing more isn't always better, and how to shift out of that exhausting cycle of trying everything without seeing results. By the end of this episode, you'll know exactly what to focus on, what to ignore, and how to approach fat loss in a way that's intentional, efficient, and actually works for your body so you can finally stop guessing and start seeing progress. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside HERE. Purchase Lean Without Logging HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Why does it feel like you're doing everything right… and still not losing weight? Welcome back to part two of my 4-part mini series on restarting your weight loss journey — for good. This series is inspired by the real conversations I have every day with my 1:1 clients, and for the first time, I'm bringing those exact shifts directly to you. In this episode, we're getting honest about why your weight is actually stuck. I'm breaking down the six most common patterns I see that keep women spinning their wheels, even when they feel like they're eating well and trying their best. These are the small things that add up, the habits that seem "fine" (but aren't moving the needle), and the difference between hoping something works… and actually following a clear, intentional plan that leads to fat loss. By the end of this episode, you'll understand exactly what's keeping you stuck and walk away knowing what needs to change to finally see progress on the scale. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside HERE. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

What makes this time different from every other time you've tried to lose weight? Welcome to my brand new 4-part mini series on restarting your weight loss journey… for good. This series was inspired by the real conversations I have daily with my 1:1 coaching clients — and for the first time, I'm bringing those exact, game-changing shifts directly to you. This series is for the woman who feels like she's always "starting over." The one who can lose a few pounds, but struggles to keep it off — and is ready to understand what actually needs to change so the results finally stick. In this first episode, we're diving into the shame that often comes with restarting, especially when maintaining weight loss has felt hard in the past. I break down the emotional attachment so many women have to their progress, and show you how to shift into a more factual, grounded approach so small setbacks don't turn into full-blown spirals. By the end of this episode, you'll start to see your journey through a completely different lens… where setbacks aren't failures, but data. Because this time around isn't about starting over, it's about finally doing it differently. MARK YOUR CALENDARS: On April 12th, the doors to Hot & Healthy Membership open. Join HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!    

For over a decade, I've helped 7,000+ women use data (not diets) to lose more weight in 3 months than they had all year long.… And now it's your turn. Doors are officially opening for the first time in a YEAR to the Hot & Healthy Membership. In today's episode, I'm breaking down everything you need to know — what's been upgraded inside the program, what you can expect when you join, and a behind-the-scenes look at what we've been building over the past year to create an even better experience (and better results) for you. Get excited! Doors open Sunday April 12th! Join the Hot & Healthy Membership: HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 242: MICHELLE'S STORY: 20 Pounds Down & Being A Good Role Model As A Mom 🎙️Episode 240: JULIE'S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie) 🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum 🎙️Episode 271: KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

If you're a planner in your career, but winging your weight loss — how do you expect to see results when you're not giving your goals the same energy and focus as your job? In today's episode, I'm joined by my 1:1 coaching client Arlene, who went from feeling stuck and plateaued to losing 15 pounds in just 90 days, all while juggling her career as a busy attorney. When the old approaches she relied on (like eating 1,000 calories a day) stopped working, Arlene knew something had to change. The challenge wasn't just what to do, but how to make sustainable changes while balancing her career, travel, and social life. In this episode, Arlene shares the exact shifts she made to start prioritizing herself, lose nearly a pound per week, and stop overthinking food. You'll hear why a less restrictive approach (especially when eating out) actually worked better for her, and how she made it all fit into her real life. If you're an ambitious woman who wants to look your best, feel confident, and have more energy without putting your life on hold, you're going to love this conversation. Apply for 1:1 coaching with Lauren HERE. To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 184: CATHERINE'S STORY: Fat Loss in your 50's (12 Pounds Down in 9 Weeks) 🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series) 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40's (Losing Weight As You Age Series) 🎙️Episode 206: Why It's Harder To Lose Weight In Your 40's And During Menopause (Losing Weight As You Age Series) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!    

If you've ever wondered what you should eat before or after a workout, but don't want to overthink it or derail your fat loss goals — this episode breaks it down simply. On today's episode, I'm sitting down solo to answer a question submitted by a listener named Annie about how to fuel your body for running, from what to eat before and after your workouts to why your body can respond in ways that feel confusing. There's so much conflicting advice when it comes to pre and post-workout nutrition, and it can quickly turn into overthinking every snack, every meal, and every workout. So instead of giving you more rules, I'm breaking this down in a way that actually makes sense for fat loss and performance.  In this episode, I first walk you through how to approach pre-workout fueling so you can support your energy without adding unnecessary calories, then we get into post-workout fueling specifically through the lens of fat loss and what your body actually needs to recover without sabotaging your goals. I also share practical recommendations and best practices for women who are incorporating more cardio, especially running, so you can fuel smarter without overthinking every bite. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 359: Q&A: Why Your Workouts Aren't Leading to Fat Loss 🎙️ Episode 110: 5 Reasons Why You Don't Look Like You Workout I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!    

What if the reason you're not losing weight has nothing to do with discipline… and everything to do with how you're approaching fat loss? In today's episode, I'm joined by Nikki — a mom of three (with an 8-month-old!) — who went from feeling lost in her postpartum body to losing 14 pounds while balancing real life, kids, and everything in between using our Slim Down, Eat Up approach. If you want to lose fat but need a simple, realistic plan you can actually stick to, this episode breaks down the exact shifts Nikki made: 👉🏻 Why "eating healthy" isn't the same as eating for fat loss (and what actually moves the scale) 👉🏻 The simple nutrition changes that helped her stay full, reduce cravings, and stay consistent – while loving her meals 👉🏻 How to approach your calorie target without under-eating or restarting every week 👉🏻 The mindset shifts that keep you going even when progress feels slow 👉🏻  How to track progress in a way that keeps you focused (instead of spiraling) If your weight feels stuck and you're ready to lose 10+ pounds without overcomplicating it, you'll love Nikki's story. To get started with this approach, purchase Slim Down, Eat Up HERE Grab the FREE Fat Loss Calorie Calculator HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 358: Q&A: Struggling With Your Postpartum Body While Nursing? Let's Talk 🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum 🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome It) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

If your weight is stuck, nothing is more frustrating than hearing someone say, "Just get into a calorie deficit." Yes, a calorie deficit is required for fat loss. And if you aren't losing weight, technically you're not in one. But when progress stalls, the worst advice you can give a woman is simply "get into a calorie deficit" without any context on how to actually make that happen in real life. That's why in today's episode, I'm sharing the real reasons you aren't losing weight that go far beyond the calories you're consuming. If the scale hasn't budged in weeks (or even months) and you're starting to wonder what you're missing, this episode breaks down the quiet thought patterns and behavior cycles that may be keeping you stuck, and preventing the visible body changes you're working towards. And if you know what to do but you just can't bring yourself to do it, apply for a coaching spot inside 90 Day Fit Babe Body so I can hold you accountable and help you finally show up for yourself the way you need to! More information HERE Purchase Slim Down, Eat Up HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 141: I'm STUCK and Not Losing Weight, What Should I Do? 🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series) 🎙️Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

If you're trying to lose fat but struggling to stay within a calorie deficit, today's episode is for you. When your calorie budget is smaller during fat loss, every choice matters. That's why today I'm sharing foods I personally refuse to waste my calorie budget on — and introducing a concept I teach my clients called "worth-it foods." Calories are like money, and what you choose to spend your "budget" on has a huge impact on whether you hit your targets and actually lose body fat. If you've been struggling with constant hunger, feeling unsatisfied, or mindlessly spending calories on foods that don't move the needle for your goals, this episode will help you become more intentional with your choices… and see better results because of it. Grab the Fat Loss Calorie Calculator HERE Get started with our 30 Day Fat Loss Meal Plan HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 365: Easily Save Calories With These 7 Easy Food Swaps For Fat Loss 🎙️Episode 111: Don't Get Cocky With Your Calories 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you're the type of woman who doesn't really care that much about the number on the scale, and instead just wants to change the way your body looks, you're going to love today's episode. So many women think getting a lean, sculpted look requires obsessing over their weight, doing endless cardio, or following complicated diet rules. But the truth is, when you stop fixating on the scale and start focusing on the habits that actually change your body composition – that's when real results start to happen. That's exactly why when one of my 1:1 clients recently told me she didn't care about the scale and simply wanted to lose fat and look more toned for her wedding, I knew it was the perfect topic for today's episode. In this episode, I'm breaking down the two most important habits that will help you build muscle, lose body fat, and achieve that toned look — without overcomplicating your routine or obsessing over the number on the scale. Enjoy! 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 366: I Want To Lose Fat And Gain Muscle: This Is What To Do 🎙️Episode 186: PART 1: The Science Behind Fat Loss 🎙️Episode 187: PART 2: The Science Behind Building Muscle I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!  

If you've heard a lot about creatine but aren't sure if you should be taking this supplement on your fitness journey… today's episode is for you. Today I'm sitting down for a solo episode to discuss the popular supplement creatine, why it can be a great addition to your fitness routine, where it is also surprisingly found naturally in your diet, and its impact on the scale and your weight. While creatine is one of the most researched supplements out there and is widely used to improve gym performance, strength, and muscle growth - this episode will help you decide (based upon your goals) if it's something you should focus on or not. Apply to work with Lauren privately: HERE Purchase Slim Down, Eat Up ($159): HERE To connect with Lauren on Instagram, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Related Episodes: 🎙️ Episode 266: DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine). Jump to 42:42 of the episode where we dive into the science behind creatine. I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you're "eating healthy" but still starving an hour later… you probably aren't eating enough protein. Today's episode is special because I'm joined by my incredible colleague Rachael DeVaux (aka Rachel Good Eats) who is a Registered Dietitian, personal trainer, mom, and cookbook author of The High-Protein Plate. Today we're breaking down what high protein eating actually looks like in real life. We discuss why protein is so important for health and your metabolism, how it impacts blood sugar, the reason it's the secret to getting full, and of course how to practically eat high protein through simple meals. We're diving into: ✅ How to make protein the anchor of your plate without tracking forever ✅ Rachael's easy, weeknight, one-pan meals that work  ✅ How to use protein to help you stop grazing all day ✅ How to build balanced meals without obsessing over calories ✅ Real talk about motherhood, feeding toddlers, and fueling yourself without losing your mind If you're a busy woman who wants to improve her body composition and feel strong, energized, and satisfied, this episode is for you. Grab your copy of Rachael's new cookbook, The High-Protein Plate HERE To follow Rachael on Instagram, click HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall) 🎙️Episode 274: Is Eating Too Much Protein Sabotaging Your Fat Loss? 🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you've set your calorie deficit but the scale isn't budging… does that mean you did it wrong? So many women immediately assume they need to cut calories lower – but that's not always the answer. In today's episode, I'm breaking down exactly how to tell if your calorie deficit is actually working (or not), so you can stop second-guessing your plan and start making smart, data-driven adjustments. You'll learn: ✅ The key signs your deficit is set up correctly ✅ When weight fluctuations are normal (and when they're not) ✅ How to assess progress whether you track calories or don't log at all Because the truth is there are clear indicators that you're in a calorie deficit, and once you understand them… you don't have to panic or guess your next move. Doors are officially open! Come join Lean Without Logging and finally lose weight without counting a single calorie. Join HERE. Grab the Fat Loss Calorie Calculator HERE Grab Slim Down, Eat Up HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat 🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat 🎙️Episode 182: FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories) 🎙️Episode 151: Are You Tracking Your Calories Wrong? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Here's your roadmap to dropping 10 pounds before summer by addressing what's actually keeping your weight stuck. Wanting to lose weight and being committed to the process are two very different things. If you want real results, you have to lock in on what works, and stop repeating what doesn't. In today's episode, I walk you through three things: 1️⃣ The most common reasons you're not dropping weight 2️⃣ The simple shifts that help you create a calorie deficit (without obsessing over numbers) 3️⃣ How to layer these habits so the weight stays off (instead of losing a few pounds and gaining them right back) If you're ready to stop "starting over" every Monday and finally build real momentum heading into summer, this episode is for you. LEAN WITHOUT LOGGING: My NEW program will be available this Sunday March 1st to help you lose weight without counting calories. 30 DAY PLAN: Grab my 30 Day Fat Loss Meal Plans to lock into summer fat loss HERE Apply for 1:1 Coaching: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress 🎙️Episode 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year 🎙️Episode 267: If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things  I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

If you feel like you're eating less and moving more but your body isn't changing, there's a reason — and it's probably not what you think. The truth? "Eat less, move more" isn't bad advice. It's just wildly misunderstood. That's why in today's episode, I break down why this phrase is so controversial, what it actually means in the context of fat loss, and why you can technically be doing both and still not be in a calorie deficit. We'll define what "eating less" really looks like, what "moving more" should actually entail, and how vague, inconsistent habits are often the real reason results stall. I also address how nuance matters… your metabolism, hormones and how you move your body can influence how this eat less, move more equation works. The biggest shift? It's not about working harder. It's about getting more intentional with your benchmarks, habits, and execution so your efforts become measurable and repeatable. When you identify where the breakdown is happening, fat loss stops feeling frustrating and starts feeling strategic. Join RIP Calorie Counting Week HERE Grab the Fat Loss Calorie Calculator HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 359: Q&A: Why Your Workouts Aren't Leading to Fat Loss 🎙️Episode 356: Am I Eating Too Much Or Too Little For Fat Loss? 🎙️Episode 354: Do Calories Or Macros Matter More For Fat Loss? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!