Weight Loss Habits Podcast: Recent Episodes
Mallory Spendlove
How do I lose weight and keep it off? Build habits that help me reach my weight loss goals? Stop yo-yo dieting for good? These are just some of the questions your host, Mallory Spendlove a weight loss coach and registered dietitian will address in this podcast. Mallory has personally struggled with weight loss, and has experienced all of the confusion that searching for weight loss solutions online can bring. After yo yo dieting for years, she has shifted her approach from looking for a quick fix to developing weight loss habits that help to lose weight and keep it off. Welcome to the Weight Loss Habits podcast, helping women stop yo yo dieting and create individualized habits to lose weight and live their best life. In this podcast you’ll get actionable tips to create realistic weight loss goals, gain confidence, and feel empowered to finally lose your weight and keep it off for good.
In this episode, we’re talking about a powerful yet simple strategy to help postpartum moms lose weight sustainably without overwhelm — The 1% Rule. You’ll discover how making small, manageable daily improvements can lead to big results over time. From drinking more water to fitting in just 10 extra minutes of movement, these tiny tweaks can build momentum and help you create lasting habits that fit into your busy life as a mom.
What You’ll Learn:
- The power of compounding changes for lasting weight loss
- Practical 1% improvements to implement today
Ready to take action? Enroll in the How to Lose Weight Postpartum Without Sacrificing Your Milk Supply class on-demand. Plus, get early access to enrollment for Empowered Eating for Nursing Moms with a special early bird offer!
Let’s connect: If you loved this episode, share it with another mom or tag me on Instagram @malsdailydish to tell me your favorite 1% improvement tip!
Keep making progress, mama—you’ve got this!
Feeling off balance after the holiday whirlwind? In this episode, we dive into practical tips for easing back into your routine without the pressure of perfection. From simple meal prep ideas to self-care practices and mindset shifts, this episode is your guide to starting fresh in the new year.
🎉 Special Offer: Don’t miss my free class on January 10th, “How to Lose Weight Postpartum Without Sacrificing Your Milk Supply.” If you're seeing this after January 2025, the replay is available!
👉 Register for the Free Class Here!
Ready to rebuild your routine and feel empowered? Tune in now!
In this week’s episode, we dive deep into how stress and overwhelm can trigger emotional eating, especially for busy moms. If you're feeling the weight of daily responsibilities and turning to food to cope, this episode is for you!
I share practical tips and strategies to help you break the cycle of emotional eating, from identifying your triggers to building nourishing meals that keep you feeling satisfied. You'll also learn simple stress-relief techniques and how to use mindfulness to reconnect with your body’s hunger cues.
Whether you're at home or on the go, these strategies are designed to fit into your busy life and help you feel more in control of your eating habits, even during the most chaotic times.
Tune in for 5 actionable ways to manage stress and prevent emotional eating, so you can take care of yourself and feel empowered every day.
Holiday parties are here, and with them come endless buffets, festive cocktails, and food-filled gatherings that can throw even the best intentions off track. But what if you could enjoy these celebrations without feeling like you’re sabotaging your weight loss goals?
In this episode, I’m sharing my top strategies for navigating holiday parties with confidence. Learn how to handle tempting spreads, avoid overeating, and still enjoy yourself—all while staying on track to lose up to 10 pounds before the New Year. If holiday parties have felt like a roadblock in the past, this episode is for you!
Ready to rock your weight loss goals while still enjoying the holiday season? Download my free Nursing Moms Weight Loss Checklist for simple, effective tips to get started today.
Want personalized support? Watch my program video to learn more about how I help moms like you lose weight without giving up your favorite foods or sacrificing your milk supply. Apply for coaching now and let’s create a plan that works for your busy life!
Struggling with carb cravings while breastfeeding? In this episode of the Nourished Mama Podcast, I’m sharing practical tips to manage those cravings without guilt or restriction. Learn how to balance your plate using the FIT4 Method, keep hunger in check with protein-packed snacks, and hydrate to curb cravings. Plus, I’ll explain why your body craves carbs during breastfeeding and how to honor those needs without derailing your goals.
Ready to take control of your cravings? Let’s dive in!
For more tips, grab my free checklist to lose weight while nursing without sacrificing your milk supply!
If you're interested in working with me, check out my coaching application video here!
Welcome to the very first episode of the Nourished Mama Podcast! I’m so excited to have you here as I share practical, sustainable weight loss strategies tailored specifically for nursing moms like you. In this episode, I’ll walk you through realistic meal planning, mindset shifts, and essential self-care habits to help you lose weight without affecting your milk supply or overwhelming your busy schedule.
If you're navigating sleepless nights or the demands of motherhood, these insights will empower you to prioritize your health with confidence.
Tune in to begin this journey with me—and welcome to the Nourished Mama community!
If you're interested in working with me, check out my coaching application video here!
In this episode of the Weight Loss Habits Podcast, I dive into the core values that drive my coaching approach and how the Empowered Eating Framework can help you achieve lasting weight loss without constant dieting. We’ll discuss self-awareness, support, confidence, empowerment, accountability, and mindfulness, and how these principles shape my work with clients. Plus, I’ll share real-life success stories from my clients who’ve transformed their relationship with food and their bodies.
Ready to start your own journey? Apply for coaching and let’s work together to achieve your goals!
Struggling with meal prep and family time? In this episode of the Weight Loss Habits Podcast, 'Ways I'm Cheating at Meal Prep to Make It Faster,' I share my favorite time-saving tips to help you create healthy FIT4 meals quickly. From planning and batch cooking to using smart kitchen tools, discover how to streamline your cooking routine and reclaim your evenings. Plus, grab my FREE FIT4 Guide to make meal planning even easier! Tune in and start enjoying stress-free, nutritious dinners tonight!
Resource:
Download your FREE FIT4 Guide here.
In this week's episode of the Weight Loss Habits Podcast, join me for a candid six-month postpartum check-in. I'll share my personal journey of balancing new motherhood with weight loss, boosting my confidence, and maintaining self-care. Discover practical tips for managing time, finding self-confidence, and eating balanced meals using the FIT4 Method. Tune in for motivation and real-life insights that will empower you on your own weight loss journey in motherhood. Don't miss it!
Welcome to the Weight Loss Habits Podcast! In this special first day of summer episode, we’re breaking free from the toxic summer body mindset and focusing on creating sustainable weight loss habits. Here’s what you can expect:
- Diet Culture in the Summer: We'll discuss the pressures of achieving a "bikini body" and why restrictive dieting doesn't work.
- Embrace Empowered Eating: Learn how to break away from diet culture with balanced, mindful eating that lets you enjoy summer foods.
- FIT 4 Method for Summer: Discover practical tips to incorporate protein, produce, fat, and fiber into your summer meals.
- Habit Formation: Get strategies for building and maintaining healthy habits even with a busy summer schedule.
- Manifestation Techniques: Explore how visualization and positive affirmations can support your weight loss journey.
Join me as we dive into these topics and empower ourselves to enjoy a healthy, happy summer without the stress of dieting.
Ready to take the next step? Join the Empowered Eating Mini Course to continue your journey towards sustainable weight loss.
Thank you for listening! Be sure to subscribe, leave a review, and share this episode with other moms who can benefit. Have a wonderful, empowered summer!
In this episode, I'll guide you through my top 5 manifestation techniques for weight loss, tailored to fit the busy schedules of working moms. Manifestation isn't just wishful thinking; it's a powerful tool for transforming your mindset and achieving tangible results. Here's what you'll discover:
Reflecting on Your Weight Loss Goals:
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Celebrate your wins from the past week and identify what contributed to your success.
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Analyze what didn't go as planned and the lessons learned from those experiences.
Setting Manifestation Goals:
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Clarify your weight loss objectives and visualize yourself achieving them.
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Create affirmations that align with your goals and repeat them daily for reinforcement.
Taking Inspired Action:
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Translate your visualizations and affirmations into practical steps, such as healthy eating and regular exercise.
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Practice gratitude to maintain a positive mindset and attract more positivity into your life.
Ready to harness the power of manifestation for your weight loss journey? Join the free Empowered Eating Mini Course to learn more about manifestation and other sustainable habits.
Thank you for tuning in! Share your manifestation experiences and insights in the Weight Loss Habits Community on Facebook. Let's support each other on the path to achieving our weight loss goals.
In this episode, we guide you through a straightforward process for setting weekly goals to help you achieve your weight loss objectives. Designed with busy working moms in mind, these strategies can be adapted to fit your lifestyle, allowing you to maintain focus and stay on track.
Here's what you'll find in this episode:
Reflecting on Weekly Goal Setting Learn how to review the previous week's progress by asking yourself these critical questions:
- Wins: What successes did you achieve this week?
- What Worked Well: Which strategies or actions led to those successes?
- What Didn't Work: What didn't go as planned, and why?
- Obstacles: What challenges did you face, and how did you handle them?
- Lessons Learned: What did you learn from this week's experiences, and how can you apply that knowledge to improve?
Download a copy of the Weekly Goal Setting and 24 Hour Meal Planning guide here.
Setting Goals for the Week Ahead After reviewing your progress, we'll guide you through setting new goals for the upcoming week. We recommend focusing on three key areas:
- Nutrition Goal: Set a specific and achievable nutrition-related target, like eating more fruits and vegetables, reducing sugar, or meal planning.
- Download the FIT4 Method Guide for an overview of what to eat to simplify weight loss.
- Activity Goal: Choose a physical activity goal that fits into your schedule, such as daily walks, fitness classes, or home workouts.
- Self-Care Goal: Establish a goal centered on personal well-being and relaxation, like daily meditation, practicing mindfulness, or getting more sleep.
With this guidance, you'll be able to create weekly goals that are both achievable and sustainable, leading you closer to your weight loss goals.
Ready to take the next step? Join our free Empowered Eating Mini Course, designed to help you build sustainable habits and reach your weight loss goals. Click the link in the show notes to sign up, and start your journey today.
Thank you for listening! Don't forget to share your weekly goals and reflections in our Weight Loss Habits Community on Facebook.
Episode Description: In this episode of the Weight Loss Habits Podcast, we explore the common pitfalls of focusing on metrics like the scale, BMI, and clothing sizes when trying to lose weight. Host [Your Name] dives into why these focus points might be holding you back and provides alternative strategies to shift your perspective toward a more sustainable, empowering approach. Learn about what to focus on instead for a healthier weight loss journey.
Key Topics Covered: * Why the Scale is Misleading: Understand how daily fluctuations, muscle gain, and other factors can make the scale an unreliable measure of progress. Discover alternative ways to track your success. * The Limitations of BMI: Explore why BMI isn't always the best indicator of health, especially for individuals with different body compositions. Learn about better metrics to consider. * The Trap of Clothing Sizes: Hear about the stress and inconsistency of focusing on specific clothing sizes, and why it can be detrimental to your confidence. Find out how to embrace a more positive approach to clothing and self-image. * What to Focus on Instead: Get insights into healthier focus points like overall well-being, sustainable habits, balanced diets, and enjoyable physical activities. Learn about the FIT4 Method and how it can guide you toward success.
Call to Action: If you're ready to take your weight loss journey to the next level, I invite you to join my free Empowered Eating Mini Course. This course offers practical tips, interactive lessons, and supportive guidance to help you build healthy habits and create a positive mindset around food and weight loss. Click here to sign up for the mini-course and start your journey toward a more empowered and fulfilling approach to weight loss.
Additional Resources: * Connect with Us: Follow us on Instagram and Pinterest @weightloss.habits.nutritionist for daily inspiration and tips. * Join Our Community: Don't forget to join our free Facebook group, the Weight Loss Habits Community, where you can connect with like-minded individuals and get additional support.
Listen & Subscribe: Make sure to subscribe to the Weight Loss Habits Podcast on your favorite platform so you never miss an episode. If you enjoyed this episode, please leave a review and share it with friends who might find it helpful. Your support helps us reach more people and create valuable content for our listeners.
Thank you for tuning in, and we'll see you in the next episode!
In this episode of the Weight Loss Habits Podcast, we explored the art of eating to satisfaction. We delved into practical tips for recognizing hunger and fullness cues, understanding the role of hunger hormones, and implementing strategies for balanced nutrition.
Key Takeaways:
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Understanding the difference between physical and emotional hunger.
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Recognizing subtle signs of hunger and fullness.
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Exploring the science behind hunger hormones like ghrelin and leptin.
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Implementing the FIT4 Method: Protein, Produce, Fat, and Fiber at each meal for balanced satisfaction.
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Practicing mindful eating techniques to enhance satisfaction and enjoyment of food.
Now that you have the tools to eat to satisfaction, why not take your journey to the next level? Apply for our Empowered Eating Mentorship program to receive personalized coaching, accountability, and support on your weight loss journey. Don't miss out on this opportunity to transform your relationship with food and achieve your goals.
Apply for coaching here.
Thanks for tuning in to this episode of the Weight Loss Habits Podcast. Be sure to subscribe for more empowering tips and expert advice on living a healthy, balanced lifestyle. Until next time, remember to eat well, live well, and prioritize your health.
Join me on The Weight Loss Habits Podcast as we dive into the secrets of sustainable weight loss through mindset and habit formation. Discover how you can revolutionize your eating habits with the FIT4 Method, focusing on Protein, Produce, Fat, and Fiber.
Uncover the power of mindset shifts as practical techniques for overcoming limiting beliefs and building resilience are shared. Whether you're starting your journey or seeking motivation, this episode offers inspiration and actionable tips to help you succeed.
Ready to transform your lifestyle? Click here to apply for the Empowered Eating Mentorship program and unlock your potential for lasting change. Tune in now and take the first step towards a healthier, happier you.
Welcome back to the Weight Loss Habits Podcast! In this insightful episode, your host, [Your Name], a registered dietitian and weight loss coach, takes you on a deep dive into the intricate relationship between stress and weight gain and loss.
Segment 1: The Hidden Effects of Stress Discover how chronic stress can lead to consistently high cortisol levels, affecting your metabolism and triggering emotional eating and unhealthy cravings.
Segment 2: Stress-Eating Unveiled Uncover the psychology behind stress-related emotional eating and learn powerful mindfulness techniques to manage these triggers effectively.
Segment 3: Self-Care for Stress Reduction Explore practical self-care strategies that are essential for both stress reduction and successful weight management. Learn why self-care is a non-negotiable aspect of your wellness journey.
Tune in to gain invaluable insights on managing stress and empowering yourself on the path to healthier habits. Remember to subscribe, rate, and leave a review to help us reach more busy moms like you. You have the strength to succeed!
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Mentorship
Join the free Weight Loss Habits Community
Tune in to the latest episode of the Weight Loss Habits Podcast, to uncover the secrets of breaking through those stubborn weight loss plateaus. As a busy, working mom, weight loss can be a challenging journey, and plateaus can be frustrating. But fear not, in this episode, we're arming you with actionable strategies and insightful tips to reignite your progress and smash through those barriers.
In this episode, we'll explore the science behind weight loss plateaus and how our bodies adapt. We'll revisit the fundamental FIT4 Method, discussing its role in overcoming plateaus and making necessary adjustments to propel you forward. Discover how changes in your workout routine can jumpstart your progress and how nurturing the mind-body connection through manifestation techniques can rekindle your weight loss journey.
Self-care is crucial, especially during challenging times like weight loss plateaus. We'll delve into practical self-care tips to help you stay grounded and manage stress effectively. Plus, uncover the power of seeking support and accountability within our Empowered Eating Mentorship program, a pivotal aspect in surmounting plateaus.
Join us in this empowering episode, and equip yourself with the tools needed to overcome weight loss plateaus. Remember, plateaus are just a small detour on your weight loss journey, and with the right strategies and mindset, you can triumph and continue towards a healthier, happier you.
Tune in now and keep those healthy habits alive on the Weight Loss Habits Podcast!
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Mentorship
Join the free Weight Loss Habits Community
Join us in this episode of the Weight Loss Habits Podcast as we delve deep into the fascinating world of cravings and their psychology. As a registered dietitian and weight loss coach, I'll guide you through the science behind cravings and offer practical strategies to help you manage them effectively on your weight loss journey.
Discover how our brains are wired to seek pleasure and avoid discomfort, leading to those irresistible cravings for certain foods. But fear not! We'll empower you with insights and actionable steps to take control.
In this episode, you'll learn:
- The role of mindful awareness in recognizing and addressing cravings.
- How the FIT4 Method can stabilize blood sugar levels and reduce those midday or late-night cravings.
- The power of habit creation to replace unhealthy snacking with better choices.
- How the law of attraction and positive visualization can diminish cravings and boost your confidence.
- The importance of self-care in nurturing your mind and reducing emotional cravings.
Tune in, stay empowered, and take control of those cravings. You've got this!
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Mentorship
Join the free Weight Loss Habits Community
Welcome to a brand-new episode of the Weight Loss Habits Podcast! In today's episode, we're diving deep into the art of setting SMARTER weight loss goals and infusing manifestation techniques to supercharge your success.
First, we'll explore the power of SMARTER goals, breaking them down into Specific, Measurable, Achievable, Relevant, Time-Bound, Evaluated, and Rewarded components. You'll learn how to craft goals that are not only attainable but also sustainable, keeping you motivated on your journey to a healthier you.
Then, we'll unlock the secrets of manifestation techniques. Discover how visualization, affirmations, gratitude journals, and vision boards can align your mindset and actions with your weight loss objectives. These tools will help you stay on track and stay inspired throughout your journey.
But that's not all! We'll tie it all together with a practical example of a SMARTER goal for weight loss. This episode is packed with actionable advice and strategies to empower you on your weight loss journey.
So, if you're a busy, working mom looking to set realistic and motivating weight loss goals while incorporating manifestation techniques, you won't want to miss this episode. Stay tuned and get ready to transform your approach to weight loss. Let's dive in!
Apply for the Empowered Eating Mentorship
Join the free Weight Loss Habits Community
Download the free 24 Hour Meal Plan and Weekly Goal Planner
Hey lovelies! Want to start doing more self care but don't know where to start? This post is for you!
In this episode we will explore 3 ideas to start practicing more self care when you don't have time to block out an entire day to go to the spa.
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Membership
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Do you have a morning routine? Totally ok if you don't yet, but if you are looking for lasting weight loss, these tips can help you to get started!
Don't forget to download my Daily Habits 24 Hour and Weekly Goal Setting Planner!
Apply for the Empowered Eating Membership
Join the free Weight Loss Habits Community
It can be hard to give yourself permission to take care of yourself. Especially before others in your life. But, have you heard the phrase "you can't pour from an empty cup?"
When you do not prioritize your own self care, health and wellbeing, you are not doing anyone around you any favors. If you are not taken care of, you cannot meet the needs of others in your life. Listen to this week's episode for my tips on how to stop feeling selfish for taking care of yourself first!
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Membership
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
What are your current health priorities? That is the question we are exploring in todays episode!
In order to really get clear on what you are doing each day to prioritize your health, you need to decide what you are working towards. You may not be in a season of life when you want to lose weight, but want to focus on nourishing your body, or learning to listen to your needs.
Or more likely if you are listening to this episode, you are looking to lose weight as one of your main health goals. Which is awesome, but you do need to get clear on your priorities so you can really align with your goals. Lets get into this episode to clear things up!
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Membership
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Today I'm sharing 6 tips to keep you on track with your weight loss goals during the summer!
This summer has been incredibly hot, probably one of the hottest on record! Listen to this episode for my tips on how to stay active and stick with your goals!
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Membership
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
In this episode I'm sharing 5 quick tips with you to help you get back to basics on you weight loss manifestation journey.
When you google weight loss you can find tons of rules or diets to follow, and honestly, most of them conflict with each other. These tips will help you simplify your weight loss journey without complicating it with calorie counting, or endless rules of what you can't eat.
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Apply for the Empowered Eating Membership
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
I’ve always been overweight, no matter what I try…, it’s too hard to change…,
I have no willpower around certain foods…
When you have these limiting beliefs, or lies, it sabotages your ability to lose weight. You can tell that you have limiting beliefs if you’re stuck in the same pattern of losing some weight just to gain back more in a couple of months Or if you are constantly starting over with a different diet.
We’re going to talk about how to identify your limiting beliefs, and I will give you some easy steps to get past them.
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Do you think affirmations are too woo-woo?
Affirmations are far from a new concept, people have been using them for 100s of years to help them shift their beliefs and make changes in their life If you are looking to lose weight, using affirmations can help you to change your mindset to make it easier.
A lot of the time, you struggle with weight loss because you have subconcious beliefs about how hard weight loss is, or how anything you do doesn't work. These are limiting beliefs that will keep you stuck for years unless you can change them and start believing in yourself.
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Looking for tips to make weight loss easier? Here are 5 tips to help simplify weight loss.
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Have you ever heard of manifestation? If so did you know you can use it to help you lose weight? In this episode I'll give you 6 tips to start using the Law of Attraction and manifestation on your weight loss journey!
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Are you ready to set some goals for 2023? In this episode I'm sharing my top 3 goal setting tips so you can get the ball rolling in 2023. I also share about my brand new course Empowered Eating where I teach you how to balance your meals and cut through the inconsistent diet advice you may be hearing right now.
Download the FREE Empowered Eating Roadmap
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
How did 2022 go for you?
Did you reach your weight loss goals? Or are you still working towards them?
Grab a journal and reflect on these questions, and listen on to hear my answers!
- What progress have you made this year towards your weight loss goals?
- What did you enjoy doing that you want to continue next year?
- What were things you tried that you don’t want to continue in 2023?
- What is one thing you can work on immediately to help push you towards your goals?
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
In last week's episode I shared the 3 biggest mistakes I made starting out on my weight loss journey.
This week I'm sharing 4 things I would do if I were starting my weight loss journey from scratch.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
There have been many mistakes I made on my weight loss journey so far (and I'll probably make many more).
In this episode I'm sharing the 3 biggest mistakes I've made while persuing weight loss so that you don't have to.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Holiday parties don't have to be a cause of stress where weight loss is involved.
In this episode I'm sharing 6 of my best tips for getting through holiday parties this season while losing weight.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
I hope you had a wonderful Thanksgiving!
Just curious, did you overeat yesterday? If so its totally understandable, and not the end of your weight loss journey! One meal does not need to derail your progress for the rest of the year.
In this episode I'm sharing tips to help you move past overeating so you can keep losing weight!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
There are many mistakes you can make on your weight loss journey. Today I am sharing the three most common, and how to overcome them.
Are you making these three mistakes that will hold you back from losing weight?
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Are you worried you'll overeat this Thanksgiving?
More than any other meal of the year, Thanksgiving dinner usually leaves us feeling overly stuffed (pun intended) and feeling like you'll pop! None of this is helpful when you have weight loss goals you are trying to stick to.
In this episode I'll give you my favorite tips to help you to prevent overeating this Thanksgiving!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Did you know that practicing gratitude can help you gain self confidence and help you be healthier and more mindful while losing weight?
In today's episode I'm sharing 3 tips to help you practice gratitude this Thanksgiving.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
If you're nervous about how to trust yourself around Halloween Candy, this episode is for you!
Halloween was always a favorite holiday of mine growing up. The costumes, the decorations, the candy... Especially the candy. The problem was that I'd want to eat all of the candy I got on Halloween within two days of recieving it.
I did not have a great relationship with food, so I would eat it and feel guilty for eating so much, or ask someone to hide it, then crave it for days.
Sound familiar? Listen on for my tips on how to enjoy your halloween candy this year - without the guilt.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Weight loss is already challenging enough without overcomplicating it. Here are the top 3 things you should STOP doing to help you simplify your weight loss journey!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Do you find it challenging to stay active while you travel?
Then this episode is for you. I share my favorite tips to add movement to your trips that can fit into a vacation, business trip, or anything in-between.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
This week I'm sharing my top 4 tips for sticking with your weight loss goals while you travel. I travel a lot, and right now is no exception! Whether I'm traveling for business or for fun, I keep a few key things in mind.
Listen on for the tips that help my weight loss clients and I stay on track while traveling.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
Full time job, family, friends, vacations, work trips and the occasional wedding planning... Life can be so stressful! I'm in a very busy season of life right now, so in this episode I'm sharing 6 ways I'm managing the stress!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Download the free Habit Based Weight Loss Guide
You may find it surprising that I don't recommend calorie counting for weight loss as a dietitian. In fact, I also don't recommend that my clients track Macros or Points either! Why? Because having a set amount of calories or macros that you are aloud to eat does not help you learn to trust your body!
It is just another external rule that diet culture teaches. You can find countless equations to plug into your calculator, but our bodies are not that cut and dry. Some days you may need more food, some days you may need less, and you don't need the guilt spiral that comes from going over your calorie goal!
Listen on for what I do recommend to my clients instead.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
You may find it surprising that I don't recommend calorie counting for weight loss as a dietitian. In fact, I also don't recommend that my clients track Macros or Points either! Why? Because having a set amount of calories or macros that you are aloud to eat does not help you learn to trust your body!
It is just another external rule that diet culture teaches. You can find countless equations to plug into your calculator, but our bodies are not that cut and dry. Some days you may need more food, some days you may need less, and you don't need the guilt spiral that comes from going over your calorie goal!
Listen on for what I do recommend to my clients instead.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Its time to stop dieting! Weight loss doesn't have to as hard as we're making it with starting a new diet every Monday.
In this episode we're going over 6 tips to lose weight without going on another diet.
Its time to stop dieting! Weight loss doesn't have to as hard as we're making it with starting a new diet every Monday.
In this episode we're going over 6 tips to lose weight without going on another diet.
Have you heard that eating fat makes you fat? Or that you have to eat fat foods because they are better for you?
If so, this episode is a must listen! I'm covering how this myth got started, and why fat (and what type) is actually benificial for losing weight!
This week on the Weight Loss Habits Podcast I am sharing my May 2022 update on my own weight loss journey.
I know the struggles that come along with weight loss and building lasting weight loss habits because I am in the trenches of it with you!
In this episode I'm sharing:
- My weight loss this month
- The habits I'm working on
- My struggles this month
- A non-scale win
- My plan for next month
Have you heard of mindful eating, but aren't sure how to actually do it?
In this episode I'll walk you through a step by step process to help you get started.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
In this episode we are talking about one of the most common habits that sabotages you on your weight loss journey.
Do you have this habit? Listen on to find out how to break it!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Do you start off your day with a balanced breakfast? If not, or you aren't sure, check out this episode!
I give an overview of my FIT4 Method, and give tips on how to implement it for breakfast to keep you full and satisfied, and curb cravings later in the day.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
This week we are talking about the Whole 30 diet!
What is it, where did it come from, downsides and considerations.
If you are considering starting the Whole 30 Diet, I strongly encourage you to listen to this episode first!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
Have you ever asked yourself how you would eat if you were the healthiest version of yourself?
In today's episode I'll be walking you through a visualization exercise to help you lose weight!
Listen to this episode when you have a few minutes to grab a journal and find a quiet space to reflect.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
When you are looking to lose weight, a key habit that can help is consistent exercise. By adding in movement, you are able to increase your metabolism so your body uses more energy, or calories during the day, and in the case of strength training, for multiple days after you exercise.
Whether you are looking to increase your activity level or just mix things up and try new things, check out the tips in this episode!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the free Weight Loss Habits Community
In this week's episode, we are reviewing one of my favorite books on habits, and the one that inspired me to take a Habit Based approach to teaching weight loss.
It is Atomic Habits: Tiny Changes, Remarkable Results. We'll explore some key takeaways from the book, as well as one thing you can implement today to change your habits for good!
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the Weight Loss Habits Community
This week on the Weight Loss Habits Podcast I am sharing my April update on my own weight loss journey.
I know the struggles that come along with weight loss and building lasting weight loss habits because I am in the trenches of it with you!
In this episode I'm sharing:
- My weight loss this month
- The habits I'm working on
- My struggles this month
- A non-scale win
- My plan for next month
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the Weight Loss Habits Community
When you think of weight loss, do you think of eating less and exercising more?
It's common advice I hear doctors, celebrities, etc. spouting off about how to lose weight. Most of them have never struggled with weight loss though, and haven't stayed current on research that shows weight loss goes much deeper than just calories in and calories out.
While exercise and eating nutrient dense foods, like whole grains, lean protein, fruits and vegetables is important, it isn't the only factor.
For many women, other things are likely playing a role in your weight loss journey. Your stress level, the amount of sleep you get, and how much water you drink all play a part! Listen to this week's episode to learn more.
Pick up a copy of my new book Habit Based Weight Loss : Leave Diet Culture Behind and Lose your Weight for Good
Join the Habit Based Weight Loss Program
Join the Weight Loss Habits Community
Spring break: When kids are out of school, weather is warming up, and vacations are planned. This exact situation has derailed your weight loss goals time and time again. How do I know? Because I have regained weight lost before spring break countless times!
This year can be different! Checkout this episode for tips to stick with your weight loss goals while on Spring Break!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week I wanted to share the audiobook version of the first chapter from my new book, Habit Based Weight Loss: Leave Diet Culture Behind and Lose Your Weight for Good. In this chapter I talk about why dieting has failed you in the past. Enjoy this first chapter, and if you would like to purchase the full book, you can buy your copy of the book here: https://dailyhabitsnutrition.com/landing-page/
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In honor of Earth Day, I wanted to share some sustainable eating tips that help to make a difference in your own home.
Listen on for 10 tips to help you make an impact on your community!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This last week I hit the 25 pound mark on my weight loss journey, and I wanted to share with you how I did it. As a weight loss habits dietitian, you can probably guess that I didn’t rely on fad diets or quick fix approaches to lose weight, although I’ve tried that plenty of times in the past!
Instead, I followed the same advice that I give to my clients, and am going to share that with you today!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Meal prepping can make your weight loss journey much simpler, but only if you can simplify your meal prep. In this episode I'm giving you tips to make your meal prep easier so you can simplify your weight loss journey.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Punishing yourself to lose weight is not worth it. Usually beating yourself up while you are trying to lose your weight leads to sabotage, and weight gain because you hate what you are doing. Instead, utilizing self care can be a game changer for lasting weight loss.
Self care doesn't just have to be bubble baths and crystal face rollers. Weight loss can be a part of your self care journey. Curious how? Listen on!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Have you heard that eating carbs keeps you from losing weight? Or that you have to eat low carb, keto, etc because carbs are evil?
If so, this episode is a must listen! I'm covering how this myth got started, and why carbs are actually benificial for losing weight!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Can you stick with your diet for the rest of your life?
If you aren't sure, or you know that's not possible, this episode is meant for you!
We'll cover some reasons why a diet may be unsustainable, and ways to change it so you can lose weight for good! Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week we are talking about the Paleo diet!
What is it, where did it come from, downsides and considerations.
If you are considering starting the Paleo Diet, I strongly encourage you to listen to this episode first!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this episode we are talking about the downsides of labeling foods as good or bad. Healthy or Unhealthy. Junk food or Health Food. There are plenty of labels used in diet culture, and most of them are used to remind you to restrict certain foods.
Unfortunately, rather than being helpful, foods you deem off limits end up seeming more appealing, and then leading to guilt when you eat them.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Do you find that every time you try to lose weight, your family is less than enthusiastic?
You may feel like they are actively trying to sabotage your weight loss goals by bringing sweets, chips or fast food into the house.
Listen on for 3 tips that can help!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Have you ever tried to stick with a diet that requires you to eat less than 1200 Calories a day?
I have, and it is awful! And, it is a myth that you have to eat less than that to lose weight!
Check out this episode for three reasons why.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Did you know that there is a National Holiday in the US called Ditch New Year's Resolution Day? It is on January 17th because it is so common for our New Years Goals to have fallen by the way side before the end of January.
Want to stick with your goals this year and finally achieve lasting weight loss? This episode is for you!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week we are talking about the Ketogenic diet!
What is it, where did it come from, downsides and considerations.
If you are considering going keto, I strongly encourage you to listen to this episode first!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Lets talk about New Years Resolutions, Goals, and Weight Loss.
A new year may seem like the perfect time to start a diet, and change everything about your life.
In this episode, we'll talk about 3 reasons why dieting is toxic, and why you shouldn't go on a new diet this New Year!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this episode we're talking about how to stay hydrated. Hydration is often overlooked as a weight loss habit, but incredibly important!
Listen on for my top 3 tips to stay hydrated!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this episode we're talking about the FIT4 Method I created to simplify weight loss. Calorie counting, Macros, Points, and endless tracking is not my idea of a sustainable way to lose weight.
Listen on for 3 reasons how using the FIT4 Method to lose weight will help you lose your weight for good.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Today I want to share 5 natural weight loss tips with you! This episode will give you tools to take your weight loss journey into your own hands so you can lose weight naturally, and keep it off for good!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this episode, lets explore Habit Based Weight Loss. What is it? Why does it work?
Listen on to learn about the method I use myself, and with clients to finally lose weight and keep it off for good!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Maintaining a positive mindset while losing weight can be a challenge. This episode gives 3 tips to keep your mindset positive, and make weight loss just a bit easier.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this episode we're talking about the scale. How often to weigh in, if you should weigh in, and some other ways to track progress if the scale doesn't seem like a good fit!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week on the Weight Loss Habits Podcast I am sharing my November update on my own weight loss journey.
I know the struggles that come along with weight loss and building lasting weight loss habits because I am in the trenches of it with you!
In this episode I'm sharing:
- My weight loss this month
- The habits I'm working on
- My struggles this month
- A non-scale win
- My plan for next month
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this episode, I give you my top tips to get right back on track if you overate yesterday! This episode is a great one to save for anytime you feel like you are getting off track.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Burnout is unfortunately common in our society. For many, the stress of dieting to lose weight only adds to it.
In this episode we'll talk about how to avoid burnout on your weight loss journey, and truly begin to enjoy the process.
Lets get started!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this week's episode of the Weight Loss Habits Podcast, we are talking about what to do at holiday parties to stay on track!
It can be easy to want to put your weight loss goals on hold during the holidays, but you don't have to! You can enjoy the holiday parties you have planned, and stay consistent with your weight loss habits.
I have 3 tips for you this week to stay on track during holiday parties!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Ever wonder if you should try one of the multiple meal kit boxes out there on the market? You know the ones, they send food right to your door with a recipe card and all the ingredients for dinner that week?
In today's episode we'll go over some pros and cons that I've found when using meal kits. Let me know if I missed any by messaging me @weightloss.habits.nutritionist on IG!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this week's episode of the Weight Loss Habits Podcast, we are talking about how to stick with your weight loss goals while you are on Vacation.
I just got back from a 10 day trip in Boston and Salem MA, and going up the coast of Maine to Acadia. Travel is so rewarding, but it can be easy to get off track from your health and weight loss goals.
Here's 3 tips to keep you on track with your weight loss habits, while on vacation!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week on the Weight Loss Habits Podcast I am sharing my September update on my own weight loss journey.
I know the struggles that come along with weight loss and building lasting weight loss habits because I am in the trenches of it with you!
In this episode I'm sharing:
- My weight loss this month
- The habits I'm working on
- My struggles this month
- A non-scale win
- My plan for next month
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
When you are dieting, weight loss can feel:
- Overwhelming
- Time consuming
- Obsessive
- Like a Full Time Job!
It can seem like you are spending hours adding every bite you take, with every ingredient in your food into a calorie counting app. Doing math to figure out exactly how much you are allowed to eat during the day... I have been there, and I will never go back!
In today's episode we'll talk about how to simplify your weight loss. I'll give you 4 tips to make weight loss easier, and a lot less time consuming!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this week's episode of the Weight Loss Habits Podcast, we are talking about cheat meals, and why they don't always work for weight loss.
Cheat meals seem like they would be a great idea because it gives you something to look forward to on a strict diet so you can eat the foods the diet tells you to restrict.
We'll talk about why this doesn't work for women who emotionally eat. We will also discuss what to do instead (Hint, it doesn't require cutting out your favorite foods in the first place).
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this week's episode, we're going over 4 tips to make meal planning and meal prep, especially if you are short on time.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week on the Weight Loss Habits Podcast I am sharing my August update on my own weight loss journey.
I know the struggles that come along with weight loss and building lasting weight loss habits because I am in the trenches of it with you!
In this episode I'm sharing:
- My weight loss this month
- The habits I'm working on
- My struggles this month
- A non-scale win
- My plan for next month
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
As a dietitian and weight loss coach, I see women making certain mistakes time and time again when trying to lose weight. Diet culture promotes these mistakes as strategies, but they won't help you keep your weight off long term.
Are you making any of these top three mistakes? Listen to this week's episode to find out!
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
In this week's episode of the Weight Loss Habits Podcast, we are talking about what to do if you have a lot of weight to lose.
I know how daunting it can be to have a big weight loss goal. I want to lose 100 more pounds on top of the 20 I have lost so far this year.
I have 3 tips for you this week to break your goal down into bite size pieces so you can have the lasting weight loss results you want.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
There are 4.5 months left of 2021. Now is a great time to commit to losing your weight. Why? Fall is a great time to get back into a routine, and because the holidays are right around the corner.
In this week's episode we are talking about how to take advantage of the next few months to prep for the holiday season to have momentum built up for January 2022.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
Every single diet has its own set of rules. And if you’ve been on enough of them, chances are they conflict.
Don't eat after 6 PM! Don't eat fat! Don't eat carbs! Don't eat over your calorie amount! The list goes on and on!
Is it any wonder you are confused about what to do to lose weight?
Each of these diets give you external rules to focus on that completely ignore your own body's hunger and fullness cues. It destroys your relationship with food and your ability to trust yourself around food.
I know that it can be incredibly overwhelming with so many rules spinning around in your head. In this episode we'll talk about why these external rules don't work, and what to do instead to trust yourself again, and lose your weight for good.
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week on the Weight Loss Habits Podcast I am sharing my July update on my own weight loss journey.
I know the struggles that come along with weight loss and building lasting weight loss habits because I am in the trenches of it with you!
In this episode I'm sharing:
- My weight loss this month
- The habits I'm working on
- My struggles this month
- A non-scale win
- My plan for next month
Apply for Coaching Here: https://dailyhabitsnutrition.com/
Join the Weight Loss Habits Community Here: https://www.facebook.com/groups/weightlosshabitscommunity/
This week on The Weight Loss Habits Podcast, I am sharing 5 self care ideas to help you lose weight.
Losing weight doesn’t have to mean sacrificing your mental health, I promise!
Unfortunately, many diets promote weight loss at any cost, leaving mental health as an afterthought.
That doesn’t have to be you.
I promise, weight loss and self care can work together! Let’s let go of the all or nothing diet mindset, and focus on weight loss one habit at a time.
If you’re looking for more tips on how to lose weight and practice self care at the same time, join my FB group, the Weight Loss Habits Community!
In this week's episode of The Weight Loss Habits Podcast, we are talking about how to stay on track with your weight loss goals without getting discouraged.
I have recommitted to my weight loss goals countless times using these tips, because weight loss is a journey!
I think these techniques will work for you no matter where you are on your weight loss journey.
If you love the podcast, join us in the free Weight Loss Habits Community over on Facebook!
This week on The Weight Loss Habits Podcast, we're talking about some common myths in Diet Culture that keep you from losing weight.
Then we'll discuss what actually works to lose weight and keep it off long term. It isn't sexy, or fun, but these tips work!
If you enjoyed today's episode, you'd love the Weight Loss Habits Community. It's my free community on FB where women like you are saying no thank you to dieting, and learning to lose their weight one habit at a time!
In this week's episode of The Weight Loss Habits Podcast, we're talking about which habits will help you lose weight.
Our habits can either hinder our weight loss efforts, or help us lose weight and keep it off for good.
Today we are talking about the 6 habits to focus on to simplify weight loss that my clients see the most success with.
If you find today's episode helpful, I'd love for you to join my free Weight Loss Habits Community for support and accountability today!
Today we are going to do a diet review of the Optavia diet.
I am not going to lie, Optavia was really tempting to me. When I first heard about it, it was from a dietitian I worked with at a nursing home. She was leaving her 30 year career as a consulting dietitian for nursing homes to become a Health Coach for Optavia. I had only been a dietitian for a few months at the time and was quite impressionable.
One of my long term goals as a dietitian has always been to lose my weight and help other women to do the same. Becoming an Optavia coach seemed like it might be a good way to do that. Another reason I was considering it was because I was about to move to Southern Utah for a job an hour away from where I would be living, and my house was under renovation and did not have a functional kitchen yet. Prepackaged meals that only required a microwave seemed like a decent solution at the time. Now I realize how mistaken I was.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/optavia-diet-review/
What to do instead of going on a diet to lose weight for good.
For those of you who have been following along for a while, you've likely heard me say that we don't diet here. Instead I teach my clients how to lose weight without restrictions, endless calorie counting, or avoiding favorite foods.
My clients and I lose weight by following a Habit Based approach. In this episode of the weight loss habits podcast I share 3 Reasons diets are not helping you lose weight, and simple steps to get started with Habit Based Weight Loss.
You can download my Habit Based Weight Loss Guide here.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/what-to-do-instead-of-going-on-a-diet-to-lose-weight-for-good/
I am really excited to share today’s topic with you, because it is changing my life and the lives of my clients.
In the Daily Weight Loss Habits program, I use a habit tracker with my clients that focuses on goal setting, and tracking the progress towards creating weight loss habits. It is super helpful when losing weight to have the progress you’ve made listed out in front of you.
You can download the Weight Loss Habits Tracker here.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/using-the-weight-loss-habits-tracker/
Let’s talk about motivation. One of the most common things I hear from you all is that you struggle with staying motivated.
Whether you feel stuck, discouraged because you aren’t seeing results, or you feel you’ve plateaued, motivation feels fleeting.
In this episode we'll go over you can create motivation as a daily habit.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/motivation-while-losing-weight/
Today we are going to talk about the number one mindset shift you need to make in order to lose your weight and keep it off.
Without it, keeping your weight off won’t be possible.
In order to actually lose weight you need to approach it from a place of self love.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/losing-weight-through-self-respect/
Today’s topic is something that I have struggled with on my own weight loss journey. I’ve struggled with making the commitment to making the changes necessary to lose weight and keep it off.
Weight loss, or gain, happens depending on the habits we create in our lives. In order to change the results we are getting, we must change who we are being. Committing, or deciding to make a change is not a short term approach.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/commit-to-change/
Today I want to share with you about a 4-day challenge that we just wrapped up. It was packed with tips, strategies, and habits to help you kick start your weight loss journey. By developing the habits taught in the challenge, you develop the skills to lose your weight without dieting.
That’s right. You don’t need another diet to lose weight.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/what-to-expect-from-the-weight-loss-habits-challenge/
Let's talk about perfection, and how it doesn’t exist. Definition of Perfection: The condition, state or quality of being free from all flaws or defects.
As human beings, we are inherently flawed. Rather than trying to reach an unattainable goal, lets work towards something that actually exists. Progress.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/progress-not-perfection/
Today I want to talk to you about a topic that can be helpful in your weight loss journey. My clients, and women that reach out to me, struggle with over-complicating their weight loss journey.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/keeping-it-simple/
Today we’ll be talking about what it really takes to stop yo yo dieting and keep weight off once we lose it. My clients come to me because they are tired of yo yo dieting and watching the scale go up and down.
They’ve been trying and failing to lose weight for years. They’ll start a diet, set a goal to lose weight, and once they lose it they go back to eating “normally”. We get stuck because instead of creating habits that last, we do a diet until we reach a goal. , Then we believe that we can stop what we were doing that got us to that goal in the first place.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/stop-yo-yo-dieting/
Welcome to the Weight Loss Habits Podcast. Hosted by Mallory Spendlove, a weight loss coach and registered dietitian. After years of watching her own weight go up and down, going on diet after diet, she knew she needed a new approach.
This podcast was created to provide actionable tips to reset your habits, stop yo-yo dieting, and lose weight for good.
We'll focus on resetting your mindset, and help you create individualized habits that will help you lose your weight, and keep it off.
Get the show notes for this episode, and more information here: https://dailyhabitsnutrition.com/introducing-the-weight-loss-habits-podcast/