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. 1d ago

    255| Why Changing Up Your Weight Loss Plan Every Week Can Keep You Unintentionally Stuck

    Be honest with me for a second. How many diets have you started this year? How many workout plans are sitting abandoned in a note on your phone right now? If you feel like you're always trying but never actually getting anywhere with fat loss, I need you to listen to this episode. Because what I'm about to share isn't about willpower, and it's not about finding the "right" plan. It's about a pattern that's probably been running your life for way longer than you realize, since you were a teenager, honestly. In this episode, I'm breaking down something I call the diet cycle of defeat: that loop of motivation, effort, life getting in the way, shame, and starting over again. It's exhausting. It's expensive. And it's quietly wrecking your confidence more than any missed workout ever could. If you've ever wondered why you can lose weight for a few weeks but can't seem to make it stick, this one is for you. I'm also sharing exactly what I tell my clients to do instead, and why doing less (not more) might be the thing that finally breaks the cycle for good. Let's stop starting over. Tune in now. -Rachel Next Steps: Sign up for my free live workshop September 29th 4 Fat Loss Mistakes Moms Make

  2. 6d ago

    254| Having a Perky Butt Isn't Genetic, It's a Simple Training Formula

    For most of my life I thought I just got a pancake butt and that was that. No amount of squats was ever going to change my genetics... or so I thought. In this episode I'm telling you the real story of how I went from feeling flat and frustrated to actually building a butt I'm proud of, plus how it accidentally fixed a problem I didn't even realize was connected to weak glutes. I'm walking you through the mindset shift that changed everything for me, the surprising reason most women's glutes aren't even "turned on" during workouts, and why the number on the scale might actually be working against your goals if growth is what you're after. I'll also share my favorite strength training moves for this specific goal (a few might surprise you), plus one small muscle group almost nobody trains that makes a huge difference in how your results actually look. If you've ever felt like your body just wasn't built for certain results, this episode is going to challenge that. Building healthy habits around strength training isn't just about aesthetics, it's about how you feel getting out of bed every morning. Come for the glute talk, stay for the mindset shift. -Rachel Next Steps: Sign up for my free workshop on September 29th: 4 Fat Loss Mistakes Moms Make Fat Loss Formula for Moms Coaching Program

  3. Sep 8

    4 Fat Loss Mistakes Moms Make

    If you've ever felt like YOU'RE the reason every diet has failed...this is for you.  I don't actually think that's true. I think you're stuck in one of four patterns, and I want to help you figure out which one. I'm hosting a free live training, 4 Fat Loss Mistakes Moms Make, on Tuesday, September 29th at 11 AM Central. I'll walk you through all four patterns, help you figure out which one is yours, and give you the plan to finally break the cycle.  I'm a Registered Dietitian, certified personal trainer, and mom of five, and these are the things that I had to figure out before I was successful in my weight loss journey.  Save your spot: https://www.effectivefitnessforwomen.com/fatlossmistakes

  4. Sep 7

    253| How Chasing the Best Fitness Plan Can Keep Moms From Actually Losing Fat

    Ever feel like you're drowning in fitness advice? Fasted cardio, heavy lifting, seed oils, meal timing... everyone's got an opinion on the "right" way to lose weight, and it's exhausting trying to sort through it all. In this episode, I'm sharing a personal story about a floor renovation (yes, really) that taught me something huge about why so many moms stay stuck in analysis paralysis instead of making progress toward their fat loss goals. We're talking about the difference between the boring basics and the "optimal" stuff, and why chasing perfection with strength training, meal planning, or high protein intake can actually work against you if you haven't nailed the fundamentals first. I'll walk you through what I call majoring on the majors: the handful of healthy habits that actually move the needle, and why consistency will get you further than any perfectly optimized plan ever could. If you've ever wondered whether you're overcomplicating your journey to lose weight, or you're not sure if what you're doing is even working, this episode is for you. -Rachel Next Steps: Sign up for my free workshop on September 29th: 4 Fat Loss Mistakes Moms Make Fat Loss Formula for Moms Coaching Program

  5. Sep 2

    252| The Simple Answer To How Much Protein Moms Need for Fat Loss

    If you've ever downloaded a macro tracking app, stared at the protein number, and thought "okay but what am I actually supposed to do with this," this episode is for you. I get asked about protein intake for women almost every single day in my DMs and with my clients, and honestly, there's a lot of conflicting advice out there. Some people are telling you to eat 200 grams a day. Others are saying protein doesn't even matter that much. So who's right? In this episode, I'm breaking down how I actually help my clients figure out the right protein target for their specific body and their specific life, because I promise you, it's not a one size fits all number. I'm also sharing why so many well meaning moms end up frustrated and give up on tracking altogether, and what to do instead. Whether you're just starting to pay attention to your nutrition or you've been tracking macros for years and still feel confused, I think you're going to walk away from this one with some real clarity. Ready to stop guessing? Let's get into it -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Meal Planning on Autopilot Starter Kit Book a Free Discovery Call to see if my program is a good fit for you and learn about my Fat Loss Formula for Moms Coaching Program

  6. Aug 31

    251| Is Being 'Good' All Week Actually Stalling Your Fat Loss?

    Is being good on your diet all week actually working against your goals? For years, I lived by a rule that felt totally logical: be strict Monday through Friday, then loosen up on the weekends. Eat clean, skip the carbs, say no to everything fun... and then somehow "make up for it" by Saturday. Sound familiar? I want to tell you something I don't talk about very often: I struggled with this exact pattern for years. Years. And no matter how disciplined I was during the week, the weekends always seemed to undo everything I worked for. If you've ever felt like you're doing everything "right" Monday through Friday, only to watch it all unravel by Sunday night, this episode is for you. I'm breaking down why restrictive dieting almost never works the way we think it will, and why the harder you try to white-knuckle your way through the week, the more likely you are to lose control when the weekend hits. There's actual biology behind this, and once you understand what's happening in your body (and your brain), it changes everything about how you approach fat loss. I'm also sharing what finally worked for me, after years of trial and error, and what I now teach the moms I coach who are stuck in this same cycle. If you're tired of the restrict and rebound pattern and you're ready for an approach that actually sticks, hit play. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Book a Free Discovery Call to see if my program is a good fit for you Fat Loss Formula for Moms Coaching Program

  7. Aug 26

    250| If Walking Into the Weight Room Feels Intimidating, This Episode Is for You

    Feeling intimidated every time you walk into the weight section of your gym? You are not alone, and today I'm getting real about why so many women feel this way. As a registered dietitian, certified personal trainer, and mom of five, I hear this from my clients all the time. One recently told me she felt so intimidated that she just walked around the weight room without touching a single piece of equipment. I get it completely, because I used to feel exactly the same way. There was a time I felt like I had to apologize just for taking up space in there. In this episode, I'm digging into the real reasons behind gym intimidation, reasons I don't think get talked about enough. We're covering the mental blocks that keep so many women stuck on the sidelines, and why building confidence in the weight room is about so much more than just knowing how to use the machines. If you've ever hesitated at the entrance to the weight section, wondering if you belong there, this episode is for you. I'm sharing what's really going on underneath that discomfort and how you can start shifting it, for yourself and for the next generation of women watching how we show up. Ready to feel like you belong in there? Tune in, so you can walk in like you own the place.  -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Fat Loss Formula for Moms Coaching Program

  8. Aug 24

    249| The Way You're Meal Planning is Probably Stressing You Out. Try This Instead

    Is dinner sneaking up on you again... tonight? And tomorrow? And basically every night this week? If you've ever stood in the grocery store at 5pm with no plan, no idea what to make, and your blood sugar making all your decisions for you, this episode is for you. I'm sharing why so many of us moms are stuck in reactive mode when it comes to dinner, and why that's honestly not our fault (spoiler: nobody taught us this). I'm also getting personal about my own before and after with meal planning: what dinner looked like when I had zero system, and what changed once I built one that actually fit my real life (not some Pinterest version of it). If you're ready to move from stress-free meal planning for moms being a fantasy to it actually being your reality, you'll want to hear the simple shift I walk through today. It's not about spending hours every Sunday. It's not about a perfect system. It's one small decision, made at the right time, that changes everything downstream. Plus, I'm sharing two resources that pair perfectly with this episode: a free tool to help you build protein into every meal without overthinking it, and a quick training if you want help building your own rotation from scratch. Let's dive in. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Meal Planning on Autopilot Starter Kit Book a Free Discovery Call for weekly personal check ins and to learn about my Fat Loss Formula for Moms Coaching Program

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4.9
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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.

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