Effective Weight Loss for Moms | High protein, Strength Training, Lose Weight, Meal Planning, Fat Loss, Healthy Habits

Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5
  • 4.9 (65)
  • Fitness
  • Updated Weekly

Every few months you get back on track. You're eating high protein, you're working out, you're feeling good. And then life happens. And then you're starting over again. You know what to do. You just can't seem to make yourself do it. You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left.  Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good. Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term. Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this:  "I know what to do. I just can't make myself do it." And they think they just need to be more disciplined.  What if it isn't a willpower or discipline problem at all?  If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place. Grab your protein shake, take a deep breath, and let's do this. — Rachel Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.

  1. 2d ago

    242| What to Do When Your Healthy Habits Start to Slip

    We had just gotten back from a month away, and I walked straight into one of the heaviest work weeks I've had in a while. Kids home for summer, my husband and I tag teaming the chaos, and somewhere in the middle of it all, I found a nighttime routine that felt like it was working... at first. Until one morning I woke up exhausted, stepped on the scale, and just knew. Something had slipped. If you've ever had a season where life got busy and your good habits quietly unraveled without you even noticing until you were already deep in it, this episode is for you. I'm walking you through exactly what happened to me, what I found underneath the surface issue, and the simple framework I use (with myself and with my clients) to catch drift before it turns into a total reset. This one is personal. I'm a dietitian, a certified personal trainer, and a mom of five, and even I am not immune to this. But habit consistency for moms isn't about never slipping. It's about what you do the moment you notice. So, if you've been feeling like you've fallen off somewhere and you're not quite sure how to get back, hit play. I promise you're going to see yourself in this one. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Fat Loss Formula for Moms Coaching Program Book a Free Discovery Call to discuss and check in with me personally

  2. 4d ago

    241| Ever Said 'I'll Get Back on Track with Healthy Habits When School Starts'?

    Maycember. If that word just gave you a little anxiety spike, you already know exactly what I'm talking about. Every year it's the same story. Teacher appreciation gifts, class parties, spring concerts, pajama days... and somewhere in the middle of it all, your healthy habits quietly slip away without you even noticing. Then July rolls around and you tell yourself the same thing you tell yourself every summer: "I'll get back on track when school starts." Sound familiar? Here's the thing. That mindset, the one where you wait for the "perfect" reset moment and then try to overhaul your entire life overnight, is actually one of the biggest reasons September feels like starting completely from scratch every single year. In this episode, I'm breaking down why that approach keeps failing you and what to do instead. We're talking about the real difference between habits that stick and habits that fall apart the second life gets busy, why your calendar might be working against you without you realizing it, and a simple mindset shift that will change how you protect your time this fall. If you're a mom who is tired of the start-stop cycle and you actually want sustainable healthy habits this time, not just another burnout in three weeks, this episode is for you. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Book a Free Discovery Call to discuss and check in with me personally  Fat Loss Formula for Moms Coaching Program

  3. Jul 22

    240| Why You Keep Putting Off Eating Healthy and Lifting Weights

    Hey friend, can we talk about procrastination for a second? I don't mean the "I'll clean my closet later" kind. I mean the deeper stuff, the "I keep telling myself I'll start eating better, I'll start working out, I'll get serious about this... eventually" kind. If that sounds painfully familiar, this episode is for you. I've been sitting with this topic a lot lately, partly because of some health stuff I've been navigating personally, and partly because I hear this same story from so many women I work with. We know what we're supposed to do. We even want to do it. But somehow we just... don't. And then we beat ourselves up over it, which honestly makes everything worse. So today I'm pulling back the curtain a little on what's really going on underneath that stuck feeling, why habit building feels so much harder than it should, and what I've learned (through some pretty unexpected life experience) about what actually helps people follow through when change feels too big to tackle. I also get a little vulnerable about something I've been walking through personally, because I think it's important for you to know I'm not just talking theory here. I'm in it too. If you've ever wondered why knowing what to do isn't the same as actually doing it, come sit with me for this one. I think you'll walk away seeing your own procrastination in a whole new light. Let's get into it -Rachel Next Steps: Book a Free Discovery Call or go to my website to find out about my Fat Loss Formula for Moms Coaching Program

  4. Jul 20

    239| If Your Routine Falls Apart the Second Life Gets Busy, It Was Never Built to Last

    You guys, summer is running me over, anyone else? Kids are home, my schedule is a mess, and if you're anything like me, keeping up with your health goals feels like just one more thing on an already overflowing plate. But here's what I've realized this season: the moms who actually keep their results long term aren't the ones white knuckling it through some extreme plan. They're the ones who've built a sustainable weight loss routine for moms that can flex when life gets full, not one that falls apart the second things get hard. In this episode, I'm getting real about what's been on my mind lately, from what it actually takes to build habits that stick, to a mindset shift that changed the way I think about weight loss altogether. I'm also sharing something personal from my years working in a bariatric clinic that completely reshaped how I coach my clients today. If you've ever lost weight and gained it back (more than once), or if you feel like you were never taught what a healthy lifestyle even looks like, this one is for you. I promise, you can build this. It just doesn't happen overnight, and I want to walk you through how. -Rachel Next Steps: Meal Planning on Autopilot Starter Kit Chat with me by booking a Free Discover Call

  5. Jul 15

    238| Why You're Losing Weight but Still Don't Look Toned

    You've been eating less. Doing more cardio. Cutting things out. And you're still not getting that toned look you've been working so hard for. Sound familiar? In this episode, I'm breaking down the real reason so many women hit a wall when it comes to muscle building for women, and why the "eat less, move more" approach might actually be working against you. I'm sharing a simple analogy that completely changed how I think about what's happening inside your body every single day, whether you're building or breaking down, and why that battle matters way more than the number on the scale. We'll talk about what "toned" actually means (hint: it's not what diet culture has been telling you), the one nutrient that might be missing from your plate, and a concept I call training in seasons that could be the missing piece in your fitness journey. If you've been disciplined, consistent, and doing everything "right" but still don't see the results you want, this episode is for you. You are not broken. You've just been missing part of the equation. Let me help you find it. -Rachel Next Steps: 100 Gram Protein Cheat Sheet Fat Loss Formula for Moms Coaching Program

  6. Jul 13

    237| You've Done the Research — So Why Aren't You Losing Weight or Getting Stronger?

    I know you've got the podcast on right now, maybe in the car, maybe washing dishes, maybe folding laundry way later than you meant to be up. And if you're anything like the moms I work with, you've already learned a lot. Protein, progressive overload, strength training for moms, all of it. You've read the blogs. You've grabbed the free guides. You've genuinely done the research. So why does it still feel like nothing has changed? In this episode I'm getting really honest about a pattern I see over and over with the women I coach, and it's probably not what you think it is. It's not a discipline problem. It's not even really an information problem, and once I explain what I mean by that, I think it's going to land differently than you expect. I'm also telling you about my kitchen cabinets. Yes, really. It's a story about hours of research, a project that went nowhere for way too long, and what actually got me results in the end (spoiler, it wasn't more research). If you've been listening to podcast after podcast and trying program after program and you're still stuck in the same spot, I made this one for you.  And before you start, grab my free 100 Gram Protein Cheat Sheet linked below. Okay, let's get into it. -Rachel Next Steps: 100 Gram Protein Cheat Sheet Request to DM me or book a Free Discovery Call to learn more about the Fat Loss Formula for Moms Coaching Program

  7. Jul 8

    236| The Episode I Wish Every Mom Heard Before She Started Over Again *Rerun Episode

    Okay, be honest with me for a second. How many times have you jumped into a new program, all fired up, only to fizzle out three weeks later and feel worse than when you started? I've worked with a lot of moms at this point, and here's what I've learned: not everyone who wants to lose fat is actually ready to lose fat. And that's not a bad thing to admit. It's actually the first step toward real, lasting change. In this episode, I'm pulling back the curtain on something most coaches won't tell you. I'm walking you through the signs that tell you whether you're truly ready for a structured fat loss program, or whether you need to do a little groundwork first. We're talking mindset, sacrifice, accountability, emotional capacity, and one sneaky habit that keeps so many moms stuck in the same cycle year after year. If you've ever felt like you failed a program, I want you to hear this before you blame yourself. Sometimes it's not about willpower. It's about timing and readiness. Whether you're ready to dive in or you need to build your foundation first, this episode will help you know exactly what your next step should be. -Rachel Next Steps: Whether you're ready to jump in or you're just not sure yet, book a Free Discovery Call and we'll talk through it Fat Loss Formula Coaching Program

  8. Jul 6

    235| What Your Cluttered Kitchen Counter Has to Do with Your Fat Loss- Interview with Tracy Hoth

    You have probably never connected the state of your kitchen to the number on the scale. But what if they are more connected than you think? In this episode I am sitting down with Tracy for a conversation that honestly stopped me in my tracks. We are not talking about meal plans or macro targets today. We are talking about your environment and the health impact of a cluttered kitchen on your ability to actually follow through on the things you already know you should be doing. Because here is the thing. You know what to eat. You know you should move your body. But when your space is chaotic and your brain is quietly running through a silent to-do list in the background, the mental load of all of that is eating away at your focus, your calm, and your ability to make good decisions. That is decision fatigue, and your kitchen might be making it worse without you even realizing it. Tracy breaks down why clutter and disorganization make your healthy habits so much harder to stick to and walks you through five practical steps and a mindset shift that changed everything for her. This is one of those episodes that makes you look around your house differently. Let's get into it. -Rachel Next Steps: Listen to Tracy's Podcast The Organized Coach and try her 15 Minute Declutter Challenge

See All (262)

4.9
out of 5
65 Ratings

About

Every few months you get back on track. You're eating high protein, you're working out, you're feeling good. And then life happens. And then you're starting over again. You know what to do. You just can't seem to make yourself do it. You show up for everyone else. You get the kids fed, the lunches packed, the schedules managed — and by the time it's your turn, there's nothing left.  Welcome to the Effective Weight Loss for Moms Podcast, where busy moms learn how to eat high protein consistently, build real strength, and create a healthy routine they can actually keep up — not just for a few weeks, but for good. Each week I'll show you how to use high protein nutrition (to fuel your workouts), meal planning for real family life, and beginner-friendly strength training to create a healthy lifestyle that actually sticks long term. Let me introduce myself. I'm Rachel — mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer. I've spent hours coaching moms through fat loss and strength training, and one big thing they struggle with is this:  "I know what to do. I just can't make myself do it." And they think they just need to be more disciplined.  What if it isn't a willpower or discipline problem at all?  If you're ready to stop surviving on whatever's left after everyone else is fed, start hitting your protein goals, and build a sustainable weight loss plan that fits your actual life, then my friend, you're in the right place. Grab your protein shake, take a deep breath, and let's do this. — Rachel Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.

Information