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

28: Slight Calorie Deficit Summer Part 3: Nix These Hidden Calories & Lose ½ Pound Per Week

One of the main reasons moms can’t lose weight even though they’re eating healthy and working out is hidden calories.
Eating your kids’ leftovers, drinking your calories… These don’t seem like that many calories in the moment, but they add up and may be the reason the scale is stuck.
What if losing weight this summer wasn't about eating less, but simply becoming more aware?
In this episode, we're wrapping up the Slight Calorie Deficit Summer series with 10 sneaky calorie traps that could be keeping you out of a calorie deficit.
If you've ever thought, "I'm doing everything right... why isn't this working?" this episode is for you.
Instead of slashing 500 calories a day or starting another restrictive diet, I'm showing you how small, realistic changes can add up to a sustainable calorie deficit—without giving up your favorite foods.
These aren't diet hacks. They're everyday habits I see over and over again with my clients that quietly add hundreds of calories throughout the week. The best part? Most of them have nothing to do with eating less and everything to do with becoming more intentional.
Ready? Let's dive in!
Here's what you'll learn:
Why aiming for a slight calorie deficit is far more sustainable than trying to cut 500 calories every day
The biggest mistake busy moms make after the kids go to bed—and how to stop it
Why taking bites of your kids' leftovers could be adding hundreds of calories each week
How poor sleep increases hunger hormones and makes weight loss harder
Why eating straight from the bag almost always leads to overeating
How slowing down helps you naturally eat less
Simple ways to identify whether you're eating because you're hungry—or simply because the food is there
Easy habit shifts that can save 50–100 calories at a time without feeling deprived
Why small changes repeated consistently beat drastic diets every single time
Resources and Links Mentioned
Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends): https://podcasts.apple.com/us/podcast/26-slight-calorie-deficit-summer-part-1-fix-your-weekends/id1833517867?i=1000771921835 
Listen to Part 2 of the Slight Calorie Deficit Summer series (Vacations): https://podcasts.apple.com/us/podcast/27-slight-calorie-deficit-summer-part-2-enjoy-vacation/id1833517867?i=1000773205112 
Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz 
If you're ready to fast track your weight loss by getting a roadmap & accountability built for this phase of your life, I’d love to support you!
Grab my guide: 5 LBS DOWN & COUNTING: Your guide to losing your next 5-10 lbs as a busy mom - https://laineyyounkin.kartra.com/page/VCe408 
Learn more about the Sustainable Weight Loss Method Program:https://laineyyounkin.kartra.com/page/KEc451 
Connect with me on Instagram:https://www.instagram.com/weight.loss.dietitian

27: Slight Calorie Deficit Summer Part 2: Enjoy Vacation and Still Lose Weight

Worried your vacation is going to undo all your weight loss progress?
Do you find yourself saying, “I’ll just start over when I get home?”
Wondering how to enjoy the lobster rolls, margaritas, beach trips, and family vacations without gaining 5 pounds every time?
In this episode, we're diving into Part 2 of the Slight Calorie Deficit Summer series: vacations, travel, and holidays.
If summer always feels like one long string of vacations, cookouts, beach weekends, and schedule disruptions that stall your weight loss, this episode is for you.
I'm sharing exactly how to enjoy your summer without obsessing over every bite, while still making progress toward your weight loss goals. The truth is, you don't need to be perfect on vacation. But if you're traveling frequently or spending most weekends away, you'll need a simple plan that helps you stay consistent without feeling restricted.
You'll learn how to navigate vacations using the same sustainable habits that work at home, so you can come back feeling in control instead of frustrated, bloated, and convinced you have to start over again.
What you'll learn in this episode:
Why vacation planning starts long before you pack your suitcase
How staying active can help offset some of those extra vacation calories
The simple breakfast strategy that is your secret weapon for vacation success
How to use the 80/20 rule when you're eating out more often
The balanced plate strategy that works whether you're at home or on vacation
What alcohol does to fat loss and why vacation drinks add up faster than you think
Creative ways to reduce alcohol without feeling deprived
Why getting back on track immediately matters more than what happened on vacation
How to plan for the week after your trip so one week of indulgent eating doesn’t turn into two
A bonus tool that may help support appetite control while traveling
The biggest takeaway?
You don't need to choose between enjoying your vacation and losing weight.
You can absolutely enjoy fish tacos and beach drinks. The key is avoiding the all-or-nothing mindset that says one indulgent meal means the rest of the trip is ruined.
A slight calorie deficit over the summer isn't created by perfection. It's created by staying active, prioritizing protein, balancing most of your meals, and getting right back to your normal habits when the vacation is over.
Resources and Links Mentioned
Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends)
Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz 
If you're tired of starting over every Monday and want help building habits that actually fit your busy life, I'd love to support you.
Learn more about the Sustainable Weight Loss Method Program:https://laineyyounkin.kartra.com/page/KEc451 
Connect with me on Instagram:https://www.instagram.com/weight.loss.dietitian

26: Slight Calorie Deficit Summer Part 1: Fix Your Weekends, Lose More Weight

Welcome to Slight Calorie Deficit Summer!
Welcome to part 1 of our 3-part series: Slight Calorie Deficit Summer.
In this episode, we're kicking off the series by tackling one of the biggest weight loss roadblocks for busy moms: weekends.
It’s been a common theme among my clients lately that they can stick to a routine Monday through Friday, but then the weekends throw them off.
Between kids’ sports, running errands, birthday parties, and date nights, the calories creep in and the scale stays stuck.
But don’t worry. You’ve got time to turn this around and enjoy your summer weekends while still losing weight.
In this episode, you'll learn how to stop winging your weekends, create a simple plan that actually works in real life, and use the 80/20 approach to enjoy summer while still moving toward your weight loss goals.
Here's the truth: summer comes every year. If you want sustainable weight loss, you've got to learn how to navigate the season without starting over every September.
Ready? Let's dive in.
What You'll Learn in This Episode:
Why your weekend habits matter more than you think
The surprising math behind why the scale gets stuck
How just two high-calorie weekend days can erase your weekly calorie deficit
Why planning your weekend starts on Monday—not Friday
How to use the 80/20 approach during summer events and vacations
Simple food swaps that save calories without feeling restrictive
Why "saving up" calories for later backfires
The breakfast and lunch habits that help prevent weekend overeating
How to enjoy ice cream, cocktails, and restaurant meals while still making progress
The key question to ask yourself before every summer weekend
A supplement and a guide that may help you make more progress
Resources and Links Mentioned
Get 10% off Calocurb with code: LAINEY10 here: https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz
Grab my best-selling guide - 5 lbs Down & Counting: Sustainable Habits for Weight Loss That Lasts here:https://laineyyounkin.kartra.com/page/VCe408 
If you grab either, send me a DM on Instagram and let me know!
https://www.instagram.com/weight.loss.dietitian

25: How My Client Lost 15 lbs with Calocurb: The Natural GLP-1 Alternative with Sarah Kennedy

Have you worked to change your nutrition and exercise habits, but the scale is stuck?
Are you curious about GLP-1 medications but have hesitations?
Are you overwhelmed by the supplements and peptides marketed to help you naturally boost GLP-1, burn fat, and lose weight?
Then this episode is for you.
Here’s the thing: A lot of supplements on the market today claim to naturally boost GLP-1, but most of them don’t have any science behind them. That’s not the case with Calocurb. 
In this episode, I sit down with Sarah Kennedy, founder and CEO of Calocurb, to talk about one of the most fascinating weight loss tools I've come across in years.
Sarah shares the incredible story behind Calocurb—a natural supplement developed from a New Zealand hop extract that helps stimulate your body's own appetite-suppressing hormones, including GLP-1, CCK, and PYY.
We dive into the science of hunger, cravings, appetite regulation, and food noise.
Most importantly, we talk about how Calocurb differs from GLP-1 medications, who it may be a good fit for, and why it may be particularly helpful for women who want another option in their weight loss toolbox.
We’re covering:
How my client lost 15 lbs last year taking Calocurb
How scientists discovered a plant extract that boosts GLP-1 naturally - enough to make a difference in hunger, cravings, and caloric intake
What Calocurb is and how it works
Ways you can use Calocurb alongside a GLP-1 medication, instead of a GLP-1, or after you’ve come off of a GLP-1
How Calocurb can help reduce cravings, portions, hunger, and late-night snacking
How Calocurb differs from GLP-1 medications
How Calocurb may help women during PMS and the luteal phase
Why Calocurb may be especially helpful when coming off a GLP-1 medication
How to use Calocurb for sustainable weight loss without feeling deprived
One of My Favorite Takeaways:
Sarah explains that weight loss isn't simply about "eating less and moving more."
Our bodies are wired to protect us from perceived famine, which is why hunger increases when we chronically restrict calories. Instead of fighting biology, tools like Calocurb may help support the body's natural appetite-regulation systems and make healthy habits easier to maintain.
Resources & Links Mentioned
Get 10% off Calocurb with code: LAINEY10 through this link: https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz 
Calocurb Website: https://calocurb.com
Calocurb Research & Clinical Studies: https://calocurb.com/pages/science
Food Noise Information & Questionnaires:
https://ro.co/weight-loss/raid-fn/
https://www.nature.com/articles/s41387-025-00382-x/tables/2
https://pubmed.ncbi.nlm.nih.gov/39828656/
https://www.sciencedirect.com/science/article/abs/pii/S0195666325004921
Download my FREE guide - 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427
Work With Me
Learn more about the Sustainable Weight Loss Method Program:https://laineyyounkin.kartra.com/page/KEc451 
Instagram:https://www.instagram.com/weight.loss.dietitian

24: Down 13 lbs in 8 Weeks While Eating Out and Traveling—Simple Habits That Made It Happen

She almost didn’t join… and now she’s down 13 pounds—while eating out and traveling.
After gaining weight back, M debated going on a GLP-1… but she didn’t qualify for one.
That’s when she reached back out to me and joined our 8-week program.
Now she’s down 13 pounds in 8 weeks and almost 20 pounds this year - while eating out and traveling.
She didn’t give up restaurants, cancel trips, or wait for the “perfect time” to start.
So what did she do?
I break it down in this episode.
I’m walking you through exactly what helped one of my clients see real results—without calorie counting, without perfection, and without putting her life on hold.
We’re talking about the simple habits she focused on, how she navigated eating out and traveling without spiraling, and the mindset shifts that kept her going (even when the scale wasn’t moving).
Because here’s the truth: weight loss doesn’t happen when life is perfect—it happens when your habits fit into your real life.
Here’s what you’ll learn:
How M lost 13 pounds while still eating out and traveling
Why weight loss is NOT linear (and how to stop letting the scale mess with your head)
The real reason her results finally clicked this time around
How a simple breakfast shift led to big results
Why taking pictures of your food can be more powerful than counting calories
How consistency (not perfection) led to 13 pounds down
The mindset shift that helped her stay on track—even after vacation and “off” weeks
Why small changes + busy mom life = real, lasting results
Next Steps:
DM me MAY on Instagram to join our next round - https://www.instagram.com/weight.loss.dietitian
Download my FREE Guide for a visual of the 5 habits to focus on for sustainable weight loss: https://laineyyounkin.kartra.com/page/w1J427 

23: How Lisa Lost 30 lbs Without Dieting

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

22: Scale Not Budging? 2 Things You Might Be Missing

Is the scale stuck even though you’ve been trying to eat healthy and workout?
Do you feel like you can’t break out of the same 2-4 lb range no matter what you do?
In this episode, I’m breaking down two things you might be missing (even when you feel like you’re doing all the things).
Most moms who come to me are doing a lot right—eating balanced meals, getting workouts in, trying to stay consistent—but they’re missing two key things that actually make the difference between spinning your wheels… and finally seeing results.
In this short and straight-to-the-point episode, I’m walking you through exactly what those two things are—and why they matter so much in this stage of your life.
What worked in your 20s won't work anymore
And just “eating healthy” isn't enough if fat loss is your goal.
Ready? Let’s dive in.
What you’ll learn in this episode:
Why “eating healthy” doesn’t automatically mean you’re in a calorie deficit
How your metabolism changes after 30 (and what to do about it)
What a realistic weight loss plan should actually look like for your lifestyle
The sneaky ways to create a calorie deficit without tracking or dieting
Why accountability can be the thing that finally gets the scale moving
How having expert eyes on your habits can fast-track your results
The REAL reason consistency feels so hard (and how to fix it)
Our next round of 8 weeks of accountability with food & workouts starts next week.
DM me APRIL on Instagram to learn more: https://www.instagram.com/weight.loss.dietitian
Want to learn more about the 5 Habits for Sustainable Weight Loss for Busy Moms? Grab my FREE guide here: https://laineyyounkin.kartra.com/page/w1J427

21: Embarrassed that you regained weight? Why it’s common & what to do about it

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.

20: Small habit changes to lose 5-10 lbs in 8 weeks

Ready for a habit refresh? Want to get strong and lean before summer?
The best thing you can do is start now.
In this episode, I’m sharing exactly what I’d focus on over the next 8–12 weeks if I wanted to feel strong, lean, and confident by summer — without dieting.
March and April are the perfect time to gain momentum & get consistent with your habits before the busyness of summer rolls around.
In this episode, I talk about:
The real reason you’re not seeing results (even though you’re trying)
Why accountability is the missing piece for most busy moms
How to stop the all-or-nothing spiral
Why sustainable weight loss takes time — so you need to start now
What it actually looks like to enter summer feeling confident instead of panicked
I also share real client results from women in different life stages — postpartum, engaged in their 20s, and mid-50s — to show you this works no matter where you are.
This isn’t about a crash plan before summer.
It’s about building habits now so that by May and June… they’re automatic.
More confidence.More energy.More brain space.Less food guilt.
You ready? Let’s go.
If you’re looking for accountability over the next 8 weeks, join me inside Strong & Lean By Spring.
We’re focusing on simple, high-impact habits with:
2 strength workouts per week
Protein + portion guidance
Weekly feedback from me
1:1 messenger support
Group coaching calls & group chat
I have 3 spots left. DM me “March” on Instagram: https://www.instagram.com/weight.loss.dietitian
Download my FREE habits guide:5 Habits for Sustainable Weight Loss for Busy Momshttps://laineyyounkin.kartra.com/page/w1J427

19: Making Changes but No Weight Loss Yet?

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