The Mindset Shifts You Need for Lasting Weight Loss (Step 1 of 4: Mindset)

Trying to lose weight but feel stuck in the same cycle over and over again?

If you're a busy mom who's done all the diets, followed all the rules, and still can’t seem to keep the weight off—this episode is for you. The real reason you’re stuck? It’s not your willpower. It’s your mindset.

In Episode 1 of Sustainable Weight Loss for Moms, we’re breaking down the exact mindset shifts that lead to real, lasting weight loss.

You’ll learn what it actually means to be stuck in a dieting mentality—and how it’s sabotaging your weight loss, even if you’re not on a formal diet right now.

I’ll walk you through the 3 (plus a bonus!) mindset shifts every mom needs to stop self-sabotaging, stay consistent, and lose weight in a sustainable way—no food rules or calorie counting required.

We’re also talking about:

• The #1 reason weight loss habits don’t stick
• What a “dieting mentality” looks like (and how to ditch it
• How one of my clients lost 10 lbs this summer without giving up martinis, ice cream, or vacation fun
• Simple mantras and mindset tools you can start using today

This episode kicks off a 4-part series on the key shifts every mom needs to lose weight for good—and it all starts in your head.

If you're ready to build consistency, boost your confidence, and actually stick with your habits this time, this episode is your starting point.

👉 Ready to take the next step?

💌 Grab the free guide: 5 Habits for Sustainable Weight Loss for Busy Moms

📱 Follow me on Instagram: https://www.instagram.com/weight.loss.dietitian

💪 Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/APB417

🎧 Subscribe + leave a review to help more moms find the show!

**The go-to podcast for moms trying to lose weight by changing habits instead of doing restrictive diets**

Are you frustrated that you eat healthy and workout but still can’t lose weight? Do you struggle with consistency and want to lose weight in a sustainable way that fits your busy lifestyle but still lets you enjoy your favorite foods?

If so, you’re in the right place.

Welcome to Sustainable Weight Loss for Moms!

This podcast is all about simple, sustainable weight loss strategies that actually fit into your life.

No counting, no starving, no all-or-nothing thinking—just smart habits, efficient workouts, and mindset shifts that change everything.

You ready? Let's GO!

FREE DOWNLOADS TO GET STARTED:

5 Habits to Jumpstart Your Weight Loss

30 Ways to Get 30 Grams of Protein

FREE ON-DEMAND TRAINING:

Why Your Weight Won't Budge: 4 Mistakes Working Moms Make & How to Fix Them For Results That Last

Interested in working together? Click here to learn more about our Sustainable Weight Loss Method Program and 1:1 Coaching.

Have you ever thought about what happens after you lose the weight?

Most diets focus on the “weight loss phase” but totally leave you hanging when it comes to maintaining those results. No wonder 80–90% of people regain the weight they lose. But here’s the truth: if you can’t keep doing what you’re doing forever, you won’t keep the results forever either.

In this final episode of our 4-part series, we’re talking all about maintenance — the most overlooked and most important phase of the weight loss journey. Because weight loss isn’t really about losing pounds, it’s about keeping them off while still living your life.

Inside this episode, I’ll share:

• Why most people regain the weight (and how to avoid it)
• The two biggest mistakes moms make when it comes to maintenance
• Why crash diets don’t just fail, they actually set you up to regain
• The metabolism-first approach that makes maintaining weight loss possible
• How to shift your focus from just “losing pounds” to changing your body composition (so you can actually feel toned + strong)

You’ll walk away knowing exactly what it takes to keep the weight off for good without feeling deprived, restricted, or chained to a number on the scale.

You ready? Let’s go.

Quote Worth Sharing:

“If you can’t keep doing what you’re doing forever, you won’t keep the results forever either.”

Resources & Next Steps

• Subscribe to the podcast + leave a review 💕
• Share this episode with a mom friend who needs encouragement
• DM me your takeaways on Instagram — I love hearing what resonates with you!
• Learn more about The Sustainable Weight Loss Method Program → https://laineyyounkin.kartra.com/page/APB417

Are random workouts keeping you stuck?

Raise your hand if you’ve ever bounced between YouTube workout videos, Instagram challenges, or random gym classes hoping to finally see results. 🙋‍♀️ And yet… your clothes still don’t fit right, your belly fat won’t budge, and you’re frustrated that all that effort isn’t showing up in the mirror.

You’re not alone, mama. In this episode of Sustainable Weight Loss for Moms, I’m breaking down why random workouts won’t get you the toned, lean look you’re after — and what actually will. Spoiler alert: it’s not about working out more, it’s about working out smarter.

This is the third episode in our 4-part series on the “4 M’s” of sustainable weight loss. Today is all about movement — and I’m giving you the exact workout formula I teach my clients to lose fat, build muscle, and finally feel confident in their bodies again.

What You’ll Learn in This Episode:

• Why nutrition moves the needle more than workouts for weight loss — but movement keeps the weight off
• The exact workout formula for busy moms: weights, walking, and a sprinkle of cardio
• Why too much cardio can backfire (hello, hunger + muscle loss 👎)
• The truth about consistency: why “something is better than nothing” really is the key to results
• Real client results from moms who fit in just two 30-minute workouts a week

Quote Worth Sharing:

“Something is always better than nothing. If all you have is 15 minutes, do it. Every time you take action, you’re moving closer to your goals.”

Your Next Steps:

💪🏻 Join the Sustainable Weight Loss Method Program for LIFETIME access to our Progressive Strength Training Program → https://laineyyounkin.kartra.com/page/APB417

🎧 Subscribe & leave a review

📱 Connect with me on Instagram → https://instagram.com/weight.loss.dietitian

Has your doctor ever told you to “just eat less and move more?"

Ever been told to cut 500 calories a day… or eliminate carbs, dairy, or gluten entirely?

Do you feel “good” until 2 pm, then the cravings hit hard and you're raiding the pantry at night?

Still stuck trying to find the lowest-calorie meals—even though you’re constantly hungry and not seeing results?

In this episode, we’re ditching “eat less, move more” and learning how to actually fuel your metabolism.

Episode 2 of our 4-part series dives into the second “M” of sustainable weight loss: Metabolism. If you’ve ever tried to lose weight by simply slashing calories and felt miserable or out of control around food later in the day, you’re not alone—and this episode is for you.

I’m sharing why cutting calories doesn’t work long-term, how your body actually responds to that strategy, and the 4 shifts you need to make to eat in a way that supports fat loss, energy, and consistency.

Spoiler: it’s not about shrinking—it’s about thriving.

What You’ll Learn in This Episode:

• Why “eat less, move more” is bad advice for sustainable weight loss
• How cutting too many calories backfires (hello, cravings + hunger!)
• The simple mindset shift from shrinking to thriving
• Why balanced meals with protein, carbs, and fat are the key to metabolism
• The 4 steps to fueling your body so you can lose fat and feel satisfied

Your Next Steps + Resources:

💕 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

📱Connect with me on Instagram → https://instagram.com/weight.loss.dietitian

💪 Learn more about the Sustainable Weight Loss Method Program → https://laineyyounkin.kartra.com/page/APB417

Ever find yourself elbow-deep in a bag of chips or pint of ice cream after a stressful day?

Feel like you shouldn’t be turning to chocolate or cookies when you’re overwhelmed—but do it anyway?

Wonder if stress eating is sabotaging your progress… or if it’s even that bad?

This episode is for you, mama.

I’m going off-script this week to talk about something that’s been feeling extra real: stress eating. With everything going on lately, I’ve felt the heaviness too—and I know I’m not alone. So let’s have a real talk about emotional eating, why it happens, and what to actually do about it (hint: it’s not “just have more willpower”).

In this raw and honest episode, I’m unpacking:

• Why emotional eating isn’t a moral failure—and might even be totally normal sometimes
• The real reason you crave sugar and carbs when you’re stressed (it’s science, not weakness)
• The two times emotional eating can become a problem
• How dieting and under-eating may be making your cravings worse
• The difference between occasional comfort eating and an unhelpful coping habit
• Simple, judgment-free tools to build a better “toolbox” for stressful moments

You’ll walk away with a fresh perspective—and hopefully a little more grace—for yourself.

Resources + Links Mentioned

Ready to break free from diet culture mindsets & habits that are keeping you stuck? 

Join me for my upcoming FREE TRAINING on 9/23: https://laineyyounkin.kartra.com/page/IFq445 

Send me a message if this episode resonated with you: https://www.instagram.com/weight.loss.dietitian 

Feel like your weight is stuck bouncing between the same 5 pounds?

You’re eating healthy, working out, doing all the things—yet the scale refuses to budge. Sound familiar? That constant up-down-up-down loop can feel so defeating, especially when you're putting in real effort. But what if the issue isn’t your willpower… it's something else.

In this episode, we’re breaking down the real reasons the scale won’t move—and what to do instead.

If you’ve ever felt stuck in the same 5-pound weight range, this one’s for you. I’m diving into the actual reasons that stubborn number won’t budge, even when you’re trying your best. Spoiler: it’s not because you need to eat less. It’s because your habits might be working against your goals—without you even realizing it.

You'll learn why the scale might be stuck, how to break free from the diet mindset, and what sustainable weight loss really looks like. I’m also sharing a real client story that perfectly illustrates this frustrating cycle—and exactly how she finally broke out of it.

If this episode resonates with you, I would love for you to join me in my upcoming FREE TRAINING – Why Your Weight Won't Budge: 4 Weight-Loss Shifts Every Mom 35+ Needs to Make to Finally Lose the Weight (for good). 

Tuesday, September 23rd at 12 pm EDT Sign up here: https://laineyyounkin.kartra.com/page/IFq445 

What You’ll Learn In this Episode:

• Why weight loss plateaus happen even when you’re “doing everything right”
• The truth about what the scale is actually measuring
• How nighttime or weekend overeating might be canceling out your progress
• Why perfectionism is sabotaging your workouts and meals
• The #1 mindset shift to help you stop starting over every Monday
• A real client success story that proves consistency > perfection
• When you might need to take a break from the scale 

Next Steps:

Subscribe to the podcast + leave a review 💕

Register for my upcoming FREE training: https://laineyyounkin.kartra.com/page/IFq445 

Ready to get back into a routine?

Now that summer’s winding down and fall is around the corner, you might be craving a little structure again. Between school drop-offs, lunch-packing, and soccer practices, it’s easy to put your health goals on the back burner. But this season is actually one of the best times to refocus—without going all in and burning out (again).

In this episode, I’m sharing how to harness that fresh-start September energy and make weight loss simple by focusing on just one habit. No calorie counting. No cutting out carbs. Just small, sustainable changes that actually stick—and set you up to feel better by the time the holidays roll around.

What you’ll learn:

• Why September is actually the best time to focus on weight loss
• The 4-step strategy to make one habit actually stick
• How to choose the right habit based on your season of life
• How habit stacking works (and how to make it work for you)
• The truth about accountability (hint: it’s probably not your phone)
• Why small, consistent action > “perfect” plans that fizzle out

Resources and Links Mentioned:

• DM me your habit for September on Instagram: https://www.instagram.com/weight.loss.dietitian
• Join the Sustainable Weight Loss Method for coaching & accountability: https://laineyyounkin.kartra.com/page/APB417
• Meal prep jars I love for overnight oats or chia pudding: https://www.amazon.com/dp/B0CYZK3HR4?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B0CYZK3HR4&asc_item-id=amzn1.ideas.2M68FMIBEOEML&ref_=aip_sf_list_spv_ons_mixed_d_asin
• Adult lunchbox: https://www.amazon.com/dp/B0C1YZCZYG?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B0C1YZCZYG&asc_item-id=amzn1.ideas.2M68FMIBEOEML&ref_=aip_sf_list_spv_ons_mixed_d_asin

Feel like you can’t stay consistent no matter how hard you try?

You want to be consistent with your habits, but soccer practice, laundry, and last-minute work meetings keep derailing your progress.

Sound familiar?

In this episode of Sustainable Weight Loss for Moms, I’m diving into 4 sneaky ways you might be sabotaging your own consistency—without even realizing it—and more importantly, how to fix it.

If you’ve ever said, “I just can’t stay consistent,” this one’s for you, mama. You’ll learn simple mindset shifts and tactical strategies to stop the start-stop-restart-stop cycle and finally build habits that stick (even in the chaos of real mom life).

You ready? Let’s go!

What You’ll Learn:

• Why your definition of “consistency” might be the problem
• The one mindset that’s derailing your progress (and how to ditch it)
• How trying to “do it all” is backfiring—and what to do instead
• Why accountability isn’t optional (and how to get the right kind)

If you’re ready to go deeper, I invite you to my FREE TRAINING - Tuesday September 23rd at 12 pm EDT:

Why Your Weight Won’t Budge: 4 Weight Loss Shifts Every Mom 35+ Needs to Make -  https://laineyyounkin.kartra.com/page/IFq445 

🎉 Join live and get my How to Stay Consistent Checklist — only available for live attendees!

🎧 Related episodes: Ep 1: Mindset – Why Your Thoughts Might Be Holding You Back Ep 2: Metabolism – Why “Eat Less, Move More” Isn’t Working Ep 3: Movement – What Actually Helps with Fat Loss

Were you also a victim of the low-fat craze of the 90s? In this episode, we’re unpacking everything you need to know about fat and weight loss.

Welcome to part three of our macronutrient series. We’ve already tackled carbs and protein, and today we’re diving deep into fat—what it is, what types you should be eating (and avoiding), and how it affects your weight, hormones, hunger, and overall health.

We’re busting myths from the 90s, talking portion sizes, and giving you simple swaps you can make today to stop fearing fat—and actually use it to your advantage.

If you're a busy mom trying to lose weight sustainably without cutting out entire food groups or tracking every bite, this one’s a must-listen. Fat isn't your enemy, and after this episode, you'll know exactly how to eat it in a way that supports your goals.

 

What you’ll learn:

• Why low-fat became a craze in the 90s and why it didn’t work 
• The three types of fat (and which ones actually help you lose weight)
• What to know about saturated fat and seed oils
• How to sneak healthy fats into your day without going overboard
• Portion size tips to keep fat from slowing down your weight loss
• The common mistake moms make with “healthy fats” (and how to fix it)
• Why fat matters for hormone health, fullness, and brain power

RESOURCES & LINKS

Don’t miss BLACK FRIDAY 2025!

If you’re looking for a simple plan for sustainable weight loss + accountability to help you get consistent, then you don’t want to miss what I’m launching for BLACK FRIDAY 2025!

DM me “Black Friday” on Instagram to get on the waitlist - which means early access before doors open to the public (and yes, there are limited spots!).

 

Want to learn how to balance protein, carbs, and fat for weight loss? Grab my FREE guide: 5 Habits for Sustainable Weight Loss for Busy Working Moms

 

Related episodes:

Episode 11: How to Eat Carbs and Still Lose Weight as a Busy Mom 

Episode 12: How Much Protein Do You Actually Need to Lose Weight?

Protein is everywhere right now—but is it actually worth the hype?

In this episode, I break down exactly what protein is, why it’s so important for weight loss, how much you actually need, and the real reason you're raiding the pantry at 4 p.m.

If you're a busy mom trying to lose fat, build muscle, and stay sane while feeding your family, this one’s for you. I’m also sharing my top tips for getting in enough protein without obsessively tracking—plus the #1 mistake I see women making at breakfast.

What You’ll Learn:

• Why protein is essential for fat loss
• How much protein you actually need per day if your goal is fat loss
• The difference between the AMDR and the RDA
• What happens when you don’t eat enough protein
• Easy, grab-and-go protein ideas for busy mornings
• Animal-based proteins v.s. plant-based proteins
• The biggest mistake you're making with protein that’s messing with your energy and cravings
• A simple formula to help you hit your protein needs—no apps required

Resources and Links:

• Grab my FREE guide: 30 Ways to Get 30 Grams of Protein
• Read my articles:
  • How Protein Can Affect Weight Loss
  • Your Guide to a High Protein Diet for Weight Loss
• Related episode - Episode 11: How to Eat Carbs and Still Lose Weight as a Busy Mom
• Send me a DM on Instagram to learn more about our coaching programs: @weight.loss.dietitian 

Ever told yourself, “I’m cutting carbs starting Monday”—only to find yourself elbow-deep in a bag of pretzels by 3 p.m.?

You’re not alone. Carbs have been blamed for weight gain for decades, but what if the real issue isn’t the carbs... it’s the type, the portion, and what you’re pairing them with?

In this episode, I'm breaking down everything you actually need to know about carbs and weight loss.

If you’ve ever felt confused about good vs. bad carbs, wondered if bread is “off limits,” or tried going low-carb only to feel moody, tired, and snacky... this one’s for you.

I’m diving into the science (in a non-boring way) to help you stop fearing carbs and start understanding how to eat them in a way that supports sustainable weight loss.

You’ll learn:

• What carbs are and the different types: simple vs. complex, sugar, starch, fiber
• Why cutting carbs leads to quick weight loss—and why it doesn’t last
• What actually happens in your body when you eat carbs (blood sugar, insulin, fat storage, oh my)
• What balancing your blood sugar actually means
• Which carbs support weight loss (and which ones may be stalling it)
• How to eat carbs and lose weight by pairing them with the right nutrients

This episode will help you stop the carb confusion, eat foods you love, and finally feel in control around the bread basket. Ready? Let’s go.

Resources + Links Mentioned:

Want to know where carbs fit on your plate at each meal? I break down my Balanced Plate Method inside my best-selling guide:

5 lbs Down & Counting: Sustainable Habits for Weight Loss That Lasts. 

Inside, you’ll learn exactly where carbs fit on your plate at each meal and which type & portion support weight loss. I also show you exactly how much protein & fiber you should be eating each day. At the end, you'll find 10 easy high protein breakfasts and 30 balanced snack ideas!

Ready to get started on your sustainable weight loss journey?

Grab the guide here: https://laineyyounkin.kartra.com/page/VCe408 

Ready for our full Sustainable Weight Loss Method program where we help you get consistent with the habits for weight loss? DM me the word “METHOD” to learn more: https://www.instagram.com/weight.loss.dietitian

The 6 Best Carbs to Lose Visceral Fat: https://www.eatingwell.com/best-carbs-to-lose-visceral-fat-11824183

 

Do you feel like the scale dictates your mood? Have you ever “gained” a pound overnight and spiraled… even though you didn’t do anything different? Wondering if you should weigh yourself daily, weekly, or not at all?

In this episode, I’m breaking down the truth about weighing yourself on your weight loss journey.

Spoiler alert: it’s not a one-size-fits-all answer. This episode is your no-BS guide to understanding what the scale actually measures, how to use it (or not) as a tool for progress, and what to focus on instead if it’s messing with your mindset.

I’m sharing exactly what I tell my clients about daily vs. weekly weigh-ins, how to know when the scale is helpful (and when it’s harmful), and the alternative progress tools that actually matter for sustainable fat loss. If you’re ready to stop letting the scale mess with your head and start tracking progress in a healthier, more effective way, this episode is for you.

What You’ll Learn:

• Why the number on the scale is NOT a reflection of your fat loss
• How to measure your real progress without obsessing over weight
• The one thing the most successful maintainers do (and how often they weigh)
• When to ignore the scale completely—and what to do instead
• Why your weight is a range, not a single number (and how to move that range down)
• How to use data (not drama) to guide your journey

 

Resources & Links Mentioned:

• Free Guide: 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427
• Renpho Body Composition Scale:* https://www.amazon.com/dp/B01N1UX8RW?linkCode=ssc&tag=onamzlaineyyo-20&creativeASIN=B01N1UX8RW&asc_item-id=amzn1.ideas.K1S1P98EHIYT&ref_=aip_sf_list_spv_ons_mixed_d_asin
• App mentioned to track weight loss trend: Happy Scale

 

Next Steps:

• Subscribe to the podcast + leave a review 💕
• Screenshot your review & send to me on Instagram or email me (lainey@laineyyounkin.com) & I’ll send you a copy of my E-book: 22 Healthy Easy Throw Together Dinners

*I earn a small commission from any Amazon links

Still stuck in that same 5-pound range, wondering what gives?

You’re not alone—and no, it’s not just your hormones. In this episode, I’m breaking down the exact 4 shifts that have helped hundreds of busy moms finally lose the weight and keep it off (without cutting carbs, counting macros, or swearing off sweets).

If you’re a mom 35 or older and what used to work isn’t working anymore, this episode is a must-listen. I’m sharing a condensed version of the free training I did last week, so you can finally understand what’s actually keeping the scale stuck—and how to shift out of the diet cycle for good.

What You’ll Learn:

• The real reason your weight isn’t budging—and nope, it’s not a willpower problem
• 4 essential shifts for moms 35+ to get results that actually last
• Why eating less and working out more is backfiring on your metabolism
• How your all-or-nothing mindset is keeping the scale stuck
• How one client lost 13 pounds just by shifting this ONE thing (spoiler: it's not her food)
• What kind of workouts actually boost your metabolism & help you fit in your jeans again
• The truth about weight loss vs. fat loss—and why the number on the scale isn’t everything

Resources + Links:

If you’re ready for coaching, support, & accountability on your sustainable weight loss journey, I invite you to join us inside The Sustainable Weight Loss Method. Click here to learn more & join us today >> https://laineyyounkin.kartra.com/page/FWN447 

Have questions?

• Send me a DM on Instagram: https://www.instagram.com/weight.loss.dietitian
• Book a discovery call: https://www.laineyyounkin.com/booking/

Related episodes:

• Episode 1: The Mindset Shifts You Need for Lasting Weight Loss
• Episode 2: How “Eat Less, Move More” Slows Your Metabolism and Sabotages Weight Loss (and What to Do Instead)
• Episode 3: Why You’re Working Out But Not Losing Weight (and How to Fix It)
• Episode 4: The Truth About Weight Loss Maintenance No One Talks About

Wondering if you should go on a GLP-1 for weight loss?

Feel like you’ve tried everything—clean eating, consistent workouts, maybe even a dietitian or a diet plan—and still the scale won’t budge?

Does it seem like everyone around you is on a GLP-1, and now you're questioning if it’s time for you to do the same, even though something deep down says, “I think I can do this on my own if I just had the right support.”

Let’s clear the confusion.

In this episode, I dive into the truth about GLP-1s (e.g. Ozempic, Zepbound, Wegovy)—and whether or not they’re right for you (ultimately the decision should be made with you & your doctor).

I’m sharing:

• The honest truth about what GLP-1s can and can’t do
• What has to be in place if you want lasting results (GLP-1 or not)
• Real talk about why most people regain weight after stopping these meds
• Why strength training and protein matter more than ever
• What it actually means when the scale plateaus after losing 5-10% of your weight
• How one client lost 10 lbs without medication 
• How to decide when it’s time to bring GLP-1s into the picture
• What no one is talking about when it comes to weight loss biology and willpower

Plus, I’m breaking down the 4 key points you need to know before going on a GLP-1—and why your habits are still the foundation no matter which path you take.

Resources and Links Mentioned

• I’m doing a FREE TRAINING on January 29th on why eating healthy and working out isn’t working. DM me “training” on Instagram: https://www.instagram.com/weight.loss.dietitian
• Already on a GLP-1 and want support? DM me “GLP-1” to get details about my new February group: https://www.instagram.com/weight.loss.dietitian
• Download my FREE guide - 5 Habits to Lose 5+ lbs as a Busy Mom: https://laineyyounkin.kartra.com/page/w1J427 

 

Did you see the new upside-down food pyramid and think, “Wait… what?”

Are you wondering what these new guidelines actually mean for weight loss, health, and your daily meals as a busy mom?

Are you fustrated by the mixed messages around carbs, protein, & fats?

In this episode, I’m breaking down the new 2026–2030 Dietary Guidelines—what I think about them and what they really mean for weight loss and general health.

You’ll learn what I like, what I don’t like, and how to interpret them through the lens of sustainable weight loss. 

🎧Tune in for a mix of blunt commentary, practical advice, and a big reminder that what you do most of the time matters more than what you do every once in a while.

What You’ll Learn:

• Why the old food pyramid got scrapped—and what replaced it
• What stood out to me right away
• Why carbs aren’t the enemy—and how to include them in your diet and still lose weight
• The truth about blood sugar, metabolism, and how to build balanced meals
• The pros and cons of full-fat vs. non-fat dairy for weight loss
• What the Blue Zones can teach us about living longer and eating better
• How to use MyPlate—even if the USDA is over it

Resources + Links Mentioned:

The next round of The Sustainable Weight Loss method kicks off the first week of February. This is our 3-month program designed to help you lose fat, build muscle, and create healthy eating habits that last for life so the weight stays off long-term too.

If you’re looking for a simple + sustainable approach to weight loss with built-in accountability, DM me “method” on Instagram to learn more: https://www.instagram.com/weight.loss.dietitian 

Relevant links:

• Watch my 5-minute breakdown of the Dietary Guidelines on Instagram: https://www.instagram.com/p/DTQvG7aAexd/
• Learn more about the 2026–2030 Dietary Guidelines: https://www.dietaryguidelines.gov

Tired of making a resolution to lose weight—only to feel off-track by February?

In this episode, we’re ditching the diet mindset and focusing on micro habits—tiny, doable shifts that help you naturally create a slight calorie deficit (and actually stick with it this year).

I’m sharing my favorite small-but-mighty habits that fuel your metabolism, keep you full, and help you lose weight without counting calories, cutting carbs, or overhauling your life. If you’re a busy mom looking for a sustainable way to feel better in your body this year—this is the episode for you.

What You’ll Learn:

• Why New Year’s weight loss goals usually fail (and what to do instead)
• How to turn your “big goal” into micro habits that get results
• The difference between motivation vs. systems—and why systems always win
• Examples of micro habits that help you eat better, move more, and feel lighter
• A step-by-step plan for choosing your micro habits for the next 3 months

Resources + Links Mentioned:

• DM me “January” on Instagram to join the Sustainable Weight Loss 30-Day Jumpstart (open through Jan 12th): https://www.instagram.com/weight.loss.dietitian

🎧 Related episodes:

• Episode 1: The Mindset Shifts You Need For Lasting Weight Loss
• Episode 2: How “Eat Less, Move More” Slows Your Metabolism (and What to Do Instead)
• Episode 3: Why You're Working Out But Not Losing Weight

Next Steps:

• Subscribe to the podcast + leave a review 💕
• Download the FREE guide: 5 Habits for Sustainable Weight Loss for Busy Moms
• Connect on Instagram: https://www.instagram.com/weight.loss.dietitian
• DM me “JANUARY” to join our 30-Day Jumpstart in January

Feel like your calendar’s overflowing with holiday parties, sugary treats, and zero time to focus on you? Wondering if it’s even possible to stay on track with your health and weight loss goals right now?

In today’s episode, I’m giving you my exact plan to enjoy the holidays without gaining 5+ lbs.

I’m sharing exactly what I’m doing this week with three parties back-to-back—and what I’m coaching my clients to do too. Because the truth is, you don’t have to restrict or miss out to stay consistent during the holidays. It’s all about small shifts that add up in a big way.

Whether you want to maintain your weight or even lose a little, this episode is your holiday survival guide—with zero dieting involved. Just real-life strategies for real-life moms. 

You ready? Let’s go!

What you’ll learn:

• What NOT to do during the holidays (and why it always backfires)
• The sneaky mindset that’s keeping you stuck in the all-or-nothing trap
• How to actually eat at parties without spiraling into guilt or deprivation
• My party plate strategy to stay on track while still enjoying treats
• Why “saving calories” doesn’t work—and what to do instead
• The overlooked habits that matter most right now (hint: sleep and stress)
• The truth about alcohol, movement, and how to create a calorie deficit without restriction
• How to get honest about your goals for the next 3 weeks and actually follow through

🎉 Ready to kick off 2026 on the right path? I invite you to join me for the Sustainable Weight Loss 30-Day Jumpstart starting January 5th.

DM me “January” on Instagram to learn more - https://www.instagram.com/weight.loss.dietitian

Calorie counting works, but it’s not sustainable for most moms. You want to be able to go out to eat like a normal person without thinking about the macro breakdown in everything on the menu. But is it possible to lose weight without counting calories?  In this episode, I’m sharing exactly how to create a calorie deficit for weight loss—without counting calories.

I’m giving you the top six strategies I use with my clients (and myself) to create a calorie deficit without counting, tracking, or obsessing over every bite. If you’ve ever felt like your only options were calorie-counting or giving up altogether, this one’s for you.

I’m also spilling the tea on my insane Black Friday offer—which is better than I’ve ever done before AND includes something I’ve never done before... a custom meal plan. You ready? Let’s go!

What you’ll learn:

• The truth about calorie counting and why it’s not the only way to lose weight
• The 6 simple strategies I teach my clients to create a calorie deficit without counting anything
• Why front-loading your breakfast can change your entire day (and stop the 4 p.m. pantry raid)
• How sleep and stress are secretly driving your hunger and cravings
• The role of strength training and non-exercise movement (NEAT) in weight loss
• What to do if you want to give it one last go before considering a GLP-1
• Everything you need to know about my Sustainable Weight Loss 30-Day Jumpstart Program + exclusive Black Friday bonuses

 

📩 DM me “BLACK FRIDAY” on Instagram to get first dibs when the doors open on Monday 11/17.

Doors open to the public on 11/24 so if you're listening after 11/17, you can still DM me ‘BLACK FRIDAY’ & I’ll let you know if we have any spots left.

There are only 10 spots!

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 Moms https://laineyyounkin.kartra.com/page/w1J427

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 

 

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

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.