More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast

Sam Barone | RD, Weight Mgmt Specialist, Diet Culture Rebel
  • 4.9 (51)
  • NUTRITION

Are you an elder millennial that's been weight watching since the womb? Are you a victim of 90's diet culture PTSD? Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off? Have you lost weight on a diet only to have your lost pounds find their way back to you soon after you go off the diet? I’m here to tell you to lay down the shame, friend – no matter where you’ve been on your weight loss journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY. My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery. But I learned VERY quickly in the years after that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help myself and be a light for others. I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated. I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to take the evidence-based science and marry it with real life.  Because let's be real, not everything that looks good on paper works in our real lives.   I truly believe with every fiber of my being that God gifted me the opportunity to bring both the clinical facts and the lived experience to customize a simple game plan for YOU to finally win at weight loss. I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration. I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD. If you're ready to finally start WINNING at weight loss, you’re in the right place! Now pull up a chair and let’s go! ------------------------------------------------------------------------------------------------------------------------------------ FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session!  This is a 1hr, 1 on 1 coaching session where I will complete a lifestyle audit & give you the game plan you need to start WINNING.  Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email: sam@theanchorednutrition.com

  1. 2D AGO

    27 | If you want to lose weight and keep it off…DON’T do this! Part 3/3

    Hey friends, welcome back! In today’s episode, I’m wrapping up our three-part series on expectations and weight loss by talking about something that doesn’t get nearly enough attention: the expectations we carry about what life will be like once we lose the weight. This one is personal. It’s vulnerable. And honestly, it’s one of the most important conversations I’ve ever shared. So many of us live with the belief that once I lose the weight, I’ll finally be happy, confident, loved, and at peace. We imagine that life will feel easier, that our problems will fade, that body image issues will disappear, and that food won’t have power over us anymore. But the truth is, weight loss doesn’t magically fix our relationship with ourselves—or with life. In this episode, I walk through the most common “once I lose the weight” expectations and why they so often set us up for disappointment, burnout, and even regain. We talk about body image, confidence, how people treat us differently, the emotional loss of food as a coping tool, and the shock of realizing that maintenance requires ongoing intention. I also share some of my own story—what it was like to go from living in a larger body to a smaller one, feeling invisible and then suddenly very seen, and the painful realization that weight loss doesn’t protect us from rejection, heartbreak, or loneliness. The biggest takeaway I want you to hear is this: Weight loss doesn’t disappoint us because it doesn’t work—it disappoints us because we weren’t prepared for what comes after. When we let go of unrealistic expectations and replace them with truth, compassion, and flexibility, we give ourselves the chance to truly enjoy the journey—not just chase an outcome. This episode is about preparation, peace, and learning how to nourish your life well.  You deserve to live the healthy life of your dreams! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

    32 min

  2. FEB 9

    26 | If you want to lose weight and keep it off…DON’T do this! Part 2/3

    Hey friend! In today’s episode, I’m continuing Part 2 of our three-part series on expectations — and how they quietly sabotage not just weight loss, but long-term weight maintenance. I’ll be honest with you right out of the gate: while weight loss isn’t easy, losing weight is not the hardest part. Keeping it off is. And that truth can feel uncomfortable — especially if we’ve spent years believing that once the weight is gone, life will finally feel effortless. I share my own story of losing nearly 200 pounds after gastric bypass surgery almost 19 years ago, and the rude awakening I had when I realized how easy it still was to regain weight. That realization is what led me back to school to become a dietitian and specialize in obesity and weight management. I learned the hard way that there is no “done” — only ongoing care, adaptability, and self-awareness. In this episode, I break down some of the most common unrealistic expectations people have after weight loss — like believing they’ll suddenly become someone who can eat anything, stop paying attention, or ease up on habits like meal prep, movement, or structure without consequence. I also explain why extreme diets, rigid plans, and chasing quick fixes don’t translate into sustainable maintenance. We dive into the science of what’s actually happening in the body after weight loss — including metabolic adaptation, hunger hormones, and why your body often fights to regain weight — and why this is biology, not failure. Most importantly, I help reframe weight maintenance as a skill set, not a punishment. When we understand what’s really going on, we can stop blaming ourselves and start building systems that actually last. If you’ve ever felt discouraged, blindsided, or frustrated after losing weight, this episode is for you. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

    43 min

  3. FEB 2

    25| If you want to lose weight and keep it off...DON'T do this. Part 1/3

    Welcome back, friend! If you’re here because you’re trying to lose weight (and keep it off) but you feel like you’re constantly falling short, this episode is for you. So often, I hear from clients who are actually making great progress, “I thought I’d be further along by now.” Their brains spiral down the same anxious questions many of us ask when we’re trying to lose weight: Am I a slow loser? Is something wrong with me? Is this not working? Am I “cheating” without realizing it? And my answer was: no, no, no, no, no. The problem isn’t their effort. The problem  their expectations. We’ve been conditioned to want results immediately — to lose weight fast — and when that doesn’t happen, we assume we’re failing. We live in a world where you can have anything delivered overnight, so we expect our bodies to work the same way. And that mindset makes it really hard to stay consistent with the boring-but-effective stuff that actually creates long-term progress: meal prep, tracking, hydration, sleep, strength training, daily movement — the unsexy systems. And here’s what I really want you to take from part one of this series: expectations and comparisons don’t just make you feel bad — they can directly lead to quitting, weight cycling, and worse overall health, because they convince you your progress “isn’t enough” even when it’s objectively significant. Now, I’m not here to crush your hope. I want you to dream big. I want you to believe you can change. But I also want you to understand reality so you can stop getting in your own way — and stop letting the scale dictate your peace. The expectations that sabotage weight loss A “magic number” goal weight in your head that decides whether you’ve succeeded or failed A timeline you believe you should hit (and you mentally calculate it like: 2 pounds/week = done by ___ date) The belief that it should be easy once you decide you’re “really ready” The belief that progress should be constant and linear (down every day/week/month) The belief that you should be perfect with food, exercise, water, sleep, and stress every single day Comparison as a measuring stick (assuming you should lose weight the same way or at the same rate as someone else) And let me say this clearly: you can do everything “right” — high protein diet, low carb diet, tracking, workouts, even meal prep — and the scale can still fluctuate. That doesn’t mean you’re gaining fat or failing. It means you’re human. Bodies are not robots. My challenge for you (do this today) Write down your “shoulds.” (Example: “I should have lost more weight by now.”) Ask: Is it true? (Logically, factually — not emotionally.) Write the truth. (Example: “My weight loss isn’t linear, but I’m making consistent choices and getting stronger.”) Write how you’ll remind yourself daily. (A sticky note, a phone reminder, journaling, a morning mantra, or repeating it when the scale messes with you.) Because when your expectations aren’t met, it’s so easy to spiral into “what’s the point?” and then self-sabotage. But the truth is: one off day, one off weekend, even one off week doesn’t erase you. The difference between people who maintain progress and people who stay stuck isn’t perfection — it’s how they respond after they slip. This is Part 1 of my three-part series, and today was all about the unrealistic expectations and comparisons that sabotage the actual process of weight loss. Next week, we’ll get into how these same patterns can sabotage long-term maintenance and lead right back to weight cycling — even after you worked so hard to lose weight in the first place. And if you’ve been stuck in that loop, I want you to listen to the full episode — because I promise, the goal isn’t just to lose weight fast. The goal is to lose weight in a way you can actually live with… and keep. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

    25 min

  4. JAN 26

    24| Meal prep to lose weight on a high protein diet...what, like that's hard?!

    Hey you, welcome back!  I’m so glad you’re here. 😊 In today’s episode, I’m talking about something that sounds simple, but is honestly a game-changer for long-term weight loss: your meal prep system (or what I’m starting to call “food prep,” because meal prep doesn’t have to be an all-day event). I kick things off by sharing my Winning at Weight Loss Breakthrough Session—a one-hour lifestyle audit where I look at your daily habits, intake, and the real obstacle that’s keeping you stuck. Then I coach you on the most realistic next step to finally break through and start making progress. From there, we dive into the real topic: why success doesn’t come from motivation or willpower—it comes from systems. I love James Clear’s reminder: we don’t rise to the level of our goals, we fall to the level of our systems. And when it comes to weight loss, meal prep (or having a plan for food) is one of the strongest systems you can build. I explain my ideal routine—making a list, shopping not hungry, washing and chopping produce right away, and prepping proteins/carbs/veggies so future-me isn’t forced to make hard choices when I’m tired and hungry. But I also share how, when life is busy, I lean on a meal delivery service—and why that can still support your goals if you choose wisely. The heart of this episode is for anyone who’s tired of the “same old chicken” routine. Prioritizing protein does not mean gnawing on chicken breast all day. I walk through how to hit your protein goals without massive portions by adding what I call “protein pizzazz”—simple boosts like cottage cheese, Greek yogurt sauces, beans, quinoa, and even supplements—so meals stay satisfying, balanced, and not boring. If you want the full list of protein boosts and my real-life examples, listen to the episode—and don’t forget to leave a quick review if it helped you! 💙 *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

    23 min

  5. JAN 19

    23 | Can you lose weight and lose weight fast on a low carb diet?

    Who loves carbs?? Me! 🙋🏻‍♀️ In this episode, I’m tackling one of the most misunderstood—and unfairly villainized—topics in nutrition: carbohydrates. When I ask people what carbs are, most answers sound the same: bread, pasta, rice, cookies, cake, bagels. And while those foods are carbohydrates, they’re only part of the story. Many people genuinely believe they “don’t eat carbs at all,” yet when we review their intake, carbohydrates are clearly present—they just don’t recognize fruits, vegetables, and whole grains as carbs too. So let’s clear that up. We have three main macronutrients: protein, carbohydrates, and fat. Fruits, vegetables, and whole grains all fall under the carbohydrate category, along with breads and sweets. And yes—your body actually prefers carbohydrates as its primary fuel source. I explain why you can lose weight on a low-carb diet, just like you can lose weight on low-fat, low-protein, keto, paleo, or pretty much any diet—because weight loss ultimately comes down to being in a calorie deficit. But here’s the key difference: the quality of carbohydrates matters far more than cutting them out entirely. Simple, ultra-processed carbs tend to be calorie-dense, low in fiber, and quick to digest—meaning they don’t keep us full and often send us on a blood-sugar rollercoaster that fuels cravings, overeating, mood swings, and guilt. In contrast, complex carbohydrates—like fruits, vegetables, legumes, and whole grains—provide fiber, vitamins, minerals, and antioxidants. They’re more filling, gentler on blood sugar, and far more supportive of both physical and mental health. I also break down what “low-carb,” “moderate-carb,” and very low-carb (keto) actually mean, using real numbers and real-life examples—plus why high protein doesn’t mean zero carbs. When protein is prioritized, it actually allows more flexibility with carbohydrates, not less. Bottom line: you don’t have to fear carbs to lose weight. You can prioritize protein, choose high-quality carbohydrates, stay in a calorie deficit, and still enjoy your food—without the binge-restrict cycle. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email me: sam@theanchorednutrition.com

    21 min

  6. JAN 12

    22 | The case for a high protein diet to lose weight...and keep it off!

    Welcome back! In this episode I’m taking you back to middle school in the 90’s—peak diet culture chaos—when I was determined to lose weight so I could finally make the “real” cheerleading squad. By the time I was 11 or 12, I’d already been exposed to Weight Watchers, a hospital-based kids’ weight loss program that still makes my skin crawl, and who knows what else. Then my mom got a “hot tip” about a local weight loss group run by a well-meaning older woman I’ll call Babs. Babs was funny, kind, and genuinely wanted to help—but looking back, she had no credentials and no evidence to support what she taught. And her plan? Basically barely any protein, lots of refined carbs, and very little emphasis on vegetables or movement. I vividly remember portioning out cups of linguine with olive oil, garlic salt, and parmesan for lunches and dinners. And yes—I lost about 80 pounds that year and made the cheerleading squad. It felt like the perfect answer… until my friend Jason (an athlete) tried to warn me. He told me I wasn’t eating enough protein, I wasn’t doing anything to support my muscles (what we’d now call strength training), and that I wouldn’t be able to keep the weight off. Spoiler: he was right—and his words have stayed with me for decades. That story is exactly why I’m talking about the Dietary Guidelines for Americans and the recent buzz around protein. I explain why the guidelines are meant to be a baseline for U.S. nutrition policy—not a one-size-fits-all plan—and why the old protein target (0.8 g/kg) is really just the minimum to prevent deficiency, not the amount to feel your best. I share why I fully support a high protein diet for most people who want to lose weight and keep it off: Better satiety and less true hunger More stable blood sugar and fewer cravings Easier portion control without obsessive tracking Higher thermic effect of food Preservation and building of lean muscle mass Bottom line: we don’t want to just lose weight—we want to lose fat, protect muscle, and build a body that makes long-term weight maintenance possible. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: sam@theanchorednutrition.com

    30 min

  7. JAN 5

    21 | The REAL secret to long lasting weight loss? It’s not just meal prep or healthy habits…

    My friends, welcome back!  If you’re listening in real time, Happy New Year to you and yours! I’m praying God’s abundance over you this year, always. And whether it’s January 1st or the middle of the year for you, we’re continuing our New Year, Better Me series — not “new year, new me.” You don’t need a new you. You need a version of yourself who feels heard, understood, and empowered, and who’s learning to live in alignment with the goals you already have. In today’s episode, I’m talking about something that’s wildly over-dramatized, underrated, and science-backed: {drum roll…} TRACKING.  It’s tracking.  I know it’s not sexy or super fun.  But, HEAR.ME.OUT. Before you picture a 47-column spreadsheet, stick with me. Tracking isn’t about perfection, rigidity, or punishment — it’s about awareness. It creates a map so you can stop guessing and start seeing what’s actually happening.  It’s part of the “collecting evidence” we talked about last episode. Here are the core things I recommend tracking for sustainable, long-lasting weight loss: 1) Intake Awareness drives change. Tracking your intake (in whatever form works for you) is simply gathering honest data. The act of tracking alone often reduces overeating because it creates a pause and builds mindfulness. If tracking calories/macros is not appropriate for you (ex: a history of eating disorders or obsessive tendencies), skip this step and use a gentler method. 2) Activity (movement as a whole) Most people overestimate how much they move. Tracking steps, workouts, and general movement helps you stop relying on “vibes” and start using facts. I also talk about NEAT (non-exercise activity thermogenesis) and how short walks and daily movement can support blood sugar, appetite regulation, stress, and cravings. 3) Sleep Sleep is one of the most underrated weight loss tools on earth. Poor sleep increases hunger, cravings, impulsive choices, nighttime snacking, and even reduces overall movement. Tracking sleep helps you notice patterns and address root causes. 4) Weight (smart and responsible) Weight is not your worth — it’s data. Tracking trends helps you detach from the emotion and understand normal fluctuations (salt, carbs, stress, hydration, constipation). I explain why I prefer daily weigh-ins with weekly averages, rather than once a week, so one random day doesn’t send you into a spiral. 5) Non-scale victories These are “soul-based” markers of progress — energy, cravings, mood, digestion, how clothes fit, strength, confidence. Tracking them helps you see transformation beyond the scale. 6) A habit tracker This is how you build discipline and consistency. It takes seconds a day, and over time it builds trust in yourself. The bottom line: we don’t transform because we suddenly get more willpower. We transform because we make progress visible — and tracking puts you back in the driver’s seat. Email me at sam@theanchorednutrition.com for a habit tracker you can use! *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: sam@theanchorednutrition.com

    29 min

  8. 12/29/2025

    20 | The "New Year, Better Me" game plan for effective & lasting weight loss!

    Welcome back! If you’ve ever entered a new year with a weight-loss goal and felt the familiar “all in → burnout → shame → start over” cycle, this episode is for you. I’m breaking down why that happens — and exactly how to build a plan that’s focused on long-term change, not short-term motivation. In this episode, I cover: 1) Your goal is deeper than the number. Most people don’t just want to “look thinner.” They want better sleep, more energy, less food noise, and the freedom to get dressed without spiraling into body shame. The desire is rooted in quality of life — and our plan needs to match that depth. 2) Why weight loss doesn’t automatically change how you see yourself. I share a powerful example of someone who lost nearly 100 pounds but still felt like the same person in a larger body. This is common for anyone who has struggled long-term — and it’s one reason why identity work matters. 3) Outcome goals vs identity goals (quick recap). Outcome goal: what you want to achieve (ex: lose 20 pounds, reduce binge eating, improve A1C). Identity goal: who you become in the process (ex: “I’m someone who nourishes my body consistently.”) Outcome goals give direction. Identity goals create lasting behavior change. 4) My 5-step “New Year, Better Me” system. I walk you through how to translate an outcome into identity and daily actions: Name your outcome (your “North Star”) Ask: Who is the kind of person who achieves this? Choose one identity statement/mantra (short, specific, believable) Translate identity into small, winnable daily actions Reinforce identity by “collecting evidence” (micro-wins that prove this is who you are now) 5) The micro-win mindset that changes everything. Every action is a “vote” for who you’re becoming — you don’t need perfection, just a majority. 6) Bonus: choose an accountability partner. Isolation fuels backsliding. I challenge you to pick someone you trust, set a weekly check-in, and review your evidence together. Resources + Template I’m including a game plan template in my Anchored Living newsletter (sent Monday evenings). Subscribe through the link in the show notes to grab it and build your plan. *************************************************************************** FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://sambaronenutrition.myflodesk.com/ukqndwhtid Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber Email me: sam@theanchorednutrition.com

    26 min
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About

Are you an elder millennial that's been weight watching since the womb? Are you a victim of 90's diet culture PTSD? Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off? Have you lost weight on a diet only to have your lost pounds find their way back to you soon after you go off the diet? I’m here to tell you to lay down the shame, friend – no matter where you’ve been on your weight loss journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY. My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery. But I learned VERY quickly in the years after that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help myself and be a light for others. I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated. I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to take the evidence-based science and marry it with real life.  Because let's be real, not everything that looks good on paper works in our real lives.   I truly believe with every fiber of my being that God gifted me the opportunity to bring both the clinical facts and the lived experience to customize a simple game plan for YOU to finally win at weight loss. I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration. I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD. If you're ready to finally start WINNING at weight loss, you’re in the right place! Now pull up a chair and let’s go! ------------------------------------------------------------------------------------------------------------------------------------ FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session!  This is a 1hr, 1 on 1 coaching session where I will complete a lifestyle audit & give you the game plan you need to start WINNING.  Click here to get started: https://bit.ly/winatweightlossnow Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://bit.ly/mtanweekly Email: sam@theanchorednutrition.com

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