Sustainable Weight Loss for Women Over…

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How to troubleshoot your fat-loss phase

Tuesday, September 3, 2024 • Duration 21:59

Podcast Episode: Troubleshooting Your Macro Counting for Effective Weight Loss

In today’s episode, I’m diving into a topic that I’m passionate about: troubleshooting macro counting for weight loss. As a coach, I've worked with many women who struggle with this and often feel like giving up when they don't see results. But trust me, quitting guarantees no results at all. Instead, it's all about being curious and tweaking your approach.

Here’s a quick overview of what we’ll cover:

Tracking Errors: How accurate are you really? We’ll discuss the little things that might be throwing off your deficit.
Random Macro Calculators: Why online calculators are just a starting point and how to adjust from there.
Data Collection Errors: The importance of taking average scale weights and measurements to track your progress accurately.
Unrealistic Expectations: What’s a realistic rate of fat loss? We'll talk about setting expectations that keep you motivated.
Metabolism Issues: Why many women actually need to eat more to lose weight effectively and how to approach metabolic repair.

Remember, macro counting isn’t just about getting a set of numbers and running with them. It’s a powerful tool that requires proper setup and consistent testing.

Links and Resources:

Follow me on Instagram for daily tips and insights.
Join the Waitlist for the Membership Program – doors are opening soon!
Interested in one-on-one coaching? Learn more here.

If you’re enjoying the podcast, please consider leaving a quick rating or review—it helps spread the word and gives me a little boost too! Thanks for tuning in, and until next time, be resilient, my friends!

4o

Join us here 👉 macrosandmoderation.com/membership

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How long will it take to lose 20pounds, as a mid-life woman?

Season 1 · Episode 8

Tuesday, August 27, 2024 • Duration 21:38

🔗 👉 Register for The Bootcamp Here: macrosandmoderation.com/bootcamp

🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation

Does this sound familiar? You’re over 40, and suddenly there’s this extra 20 pounds that won’t budge. You can’t fit into half your closet, and you’re hiding in the back of family photos, feeling overwhelmed and discouraged. You’ve tried everything—keto, cutting carbs, Weight Watchers—but nothing is working. If this is you, stick around.

In this episode, I’m breaking down what it realistically takes to lose 20 pounds as a midlife woman. I’ll share why your old strategies aren’t working anymore and how to set realistic expectations for your journey. We’ll talk about the impact of years of dieting, what’s happening with your metabolism, and why macro counting is my go-to method for sustainable fat loss.

If you’ve been struggling to stick to your plan when results are slow, this episode is for you. I’ll explain why slow progress is actually a good thing and how you can finally achieve your goals without burning out.

**Key Takeaways:**

- Why your metabolism isn’t “broken” but might be compromised from years of dieting.
- The difference between weight loss and fat loss, and why targeting fat loss is crucial.
- The importance of maintaining muscle mass for long-term weight management.
- How macro counting can help you lose weight while still enjoying the foods you love.
- A realistic roadmap to losing 20 pounds, including phases of cutting, reversing, and maintaining.
- Why patience and consistency are key to sustainable weight loss.

**Resources Mentioned:**

👉Get on the membership waitlist to learn more about sustainable weight loss and macro counting.

If this episode resonated with you, and you're ready to lose weight in a way that works with your body, not against it, make sure to get on the . The doors aren’t open yet, but when they are, you’ll be the first to know. Until next time, my friends, be resilient.---

How to Train Your Brain for Success: A killer Mindset Strategy for Weight Loss

Season 1 · Episode 7

Tuesday, August 20, 2024 • Duration 18:09

**Episode Summary:**
In this episode of the *Sustainable Weight Loss After 40 podcast, I dive into the often-overlooked aspect of weight loss: mindset.

This episode is all about understanding and overcoming those mental and emotional blocks that keep us stuck in old patterns.

I share how focusing on the problem instead of the solution can trap you in a cycle of negativity. Using my own experiences, I explain how a simple indulgence, like a donut, can spiral into a day of self-doubt and frustration, leading to more unhealthy choices. The key is to ask better questions and train your brain to focus on solutions rather than dwelling on the negatives.

Here are the key takeaways:
- **Shift Your Focus:** Instead of asking, "What's wrong with me?" start asking, "What's my next best step?" This small change in mindset can help you move past mistakes quickly and get back on track.

- **Celebrate Progress:** Acknowledge the small steps you've made, even when it feels like you're off track. Recognizing progress helps keep you motivated and focused on your goals.

- **Resilience Over Perfection:** This journey isn’t about being perfect; it’s about how quickly you can recover and recommit after setbacks.

I also emphasize the importance of staying conscious in your weight loss journey. Since much of our day is spent on autopilot, bringing a little awareness can make a big difference in achieving your goals.

If you found value in this episode, don’t forget to subscribe, share, and leave a review. I’d love to connect with you on Instagram at @lhasa.macros.moderation. I truly enjoy interacting with you and hearing about your journey. For those of you interested in going deeper, I offer a monthly membership that breaks down weight loss strategies into a three-step process, along with one-on-one coaching opportunities.

**Links Mentioned:**
👉Instagram: @lhasa.macros.moderation
👉 Explore the Membership👉 **Next Steps:**Start practicing these mindset shifts today. Remember, it’s not about perfection; it’s about resilience. Keep moving forward, stay focused, and most importantly, be kind to yourself on this journey.

Why You Keep Losing and Regaining the Same 20lbs

Season 1 · Episode 6

Tuesday, August 13, 2024 • Duration 20:49

Episode Summary: In this episode, we dive deep into why traditional diets often fail, especially for women over 40. I share personal experiences and insights from coaching over 100 women through their weight loss journeys.

I explore the pitfalls of generic diet plans like Keto, Intermittent Fasting, and Low Carb, and why they often lead to temporary results and a frustrating cycle of weight loss and regain.

Key Takeaways:

The Diet Cycle: Many women experience a cycle of losing weight on diets, only to regain it once the diet ends. This is not due to a lack of willpower or effort, but because the diets themselves are not designed for long-term success.
Why Diets Fail: 95% of diets fail long-term because they don't account for individual differences in metabolism, body composition, preferences, and lifestyle.
Customization is Key: The most successful weight loss plans are those that are customized to the individual. This includes adjusting for factors like sleep habits, stress levels, movement patterns, and metabolic health.
The Importance of Muscle: Maintaining muscle mass is crucial for keeping your metabolism strong. Crash diets that cause rapid weight loss often result in muscle loss, making it harder to maintain your weight in the long run.
Sustainable Habits: Instead of cutting out entire food groups or following extreme restrictions, focus on creating sustainable habits that you can maintain for life.

Resources Mentioned:

Join the Conversation: I'd love to hear your thoughts on today's episode! Share your experiences with dieting and weight loss, and let me know how you're planning to customize your journey moving forward.

Make peace with the Scale

Season 5

Tuesday, August 6, 2024 • Duration 17:17

Is the scale your frenemy?

If so, this episode is for you!

Learn why the scale is so unreliable, what else you can use to measure fat loss, and a few tangible actions you can take to start to heal your relationship with the scale!

Find me on Instagram

Get the Self-Love course for Free when you join the Membership

Join us here 👉 macrosandmoderation.com/membership

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Your doing fat loss wrong if you’re not using different phases!

Thursday, August 1, 2024 • Duration 19:02

What you need to know about the 4 phases of macro counting. And if you've never heard of 'phases', this is likely why you aren't at your goal weight yet!

Join us here 👉 macrosandmoderation.com/membership

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What are Macros & Why should you count them??

Thursday, August 1, 2024 • Duration 25:56

In this episode I dive into:

What Macros Are
How to Count Them
And why women over 40 need this amazing tool!

Join us here 👉 macrosandmoderation.com/membership

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How to ACTUALLY lose weight as a mid life woman

Thursday, August 1, 2024 • Duration 17:07

This episode dives into the KEY must-do's for women on a weight loss journey.

Without taking action in these areas, you will continue struggle!

Join us here 👉 macrosandmoderation.com/membership

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The Trick to Ending Self-Sabotag

Season 1 · Episode 1

Thursday, August 1, 2024 • Duration 12:26

Eeekkkk....this one's a big deal! If you find yourself succumbing to your impulsivity- you'll want to listen (and take ACTION)!

Instagram: @lhasa.macros.moderation
Email: lhasa@macrosandmoderation.com
Web: macrosandmoderation.com

Join us here 👉 macrosandmoderation.com/membership

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How to deal with Weekends (and not gain weight)

Tuesday, September 24, 2024 • Duration 22:59

🔗 Join us in The Membership: macrosandmoderation.com/regmembership

🔗 Come say 👋 to me on Instagram: @lhasa.macros.moderation

In this episode, I cover practical strategies to stay on track with weight loss over the weekend:

- **Avoid all-or-nothing thinking
**: Enjoy your weekend without overindulging.
- **Plan ahead
**: Know what meals and social events are coming up.
- **Include foods you enjoy
**: Avoid deprivation by allowing treats in moderation.
**Use strategies for social events
**: Make conscious choices and stay mindful.

If weekends have been challenging for you, start by trying one or two of these tips and focus on implementation.

Join us here 👉 macrosandmoderation.com/membership

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Sustainable Weight Loss for Women Over 40 with Lhasa – Details, episodes & analysis

Podcast details

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Sustainable Weight Loss for Women Over 40 with Lhasa – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other12

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