Sustainable Weight Loss For Moms | Lose Weight, Healthy Habits, Fat Loss, Lose Belly Fat, Balanced Meals

Lainey Younkin, MS, RD | Registered Dietitian
  • 5.0 (24)
  • Nutrition
  • Updated Daily

The go-to podcast for moms trying to lose weight by changing habits instead of doing restrictive diets! Do you dread seeing yourself in photos? Is getting dressed for date night a struggle because nothing fits? Are you tired of not feeling like yourself since having babies? 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? Are you sick eating healthy and working out just to see the same number on the scale over and over? If any of these sound like you, 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—because let’s be honest, if it’s not realistic, it’s not happening. We teach science-based weight loss with a real-life approach that will help you transform your mindset, metabolism, and movement through simple habit changes, so you not only lose weight but also keep it off. Not only that, you’ll have more energy, feel better in your skin again, and have an improved relationship with food and your body. Hey, I’m Lainey— weight loss dietitian and mom of four boys. After having my third and fourth babies, I desperately desired to lose the belly fat and fit back in my clothes but had no interest in restrictive diets (plus I knew they didn’t work after working with hundreds of women to help them lose weight). I finally cracked the code by shifting my mindset to focusing on what to add, not what to take away. No tracking, no starving, no all-or-nothing thinking—just smart habits, efficient workouts, and a mindset shift that changed everything. Now, I help moms like you do the same. Grab your coffee (because let’s be real, we need it), and let’s chat about how to burn fat, get strong, and feel confident again—without giving up chocolate or counting every calorie. Sustainable weight loss starts here! *Disclaimer: The information on this podcast is educational only. While I’m a dietitian, I’m not your personal dietitian (unless you’re my client). Therefore, always consult with your healthcare provider before making changes to your nutrition or exercise.

  1. Sep 16

    33: The Science of Sustainable Weight Loss: How Much You Can Actually Lose — and When to Consider a GLP-1

    FREE TRAINING on 9/22: Thinking About a GLP-1 But Not Quite Sure? 4 Changes To Make First. Click here to register: https://laineyyounkin.kartra.com/page/cu7460  Can't lose weight even though you're eating healthy and working out? Thinking about a GLP-1 but not quite sure? In this episode, I’m breaking down the two pieces of the puzzle that are standing between you and sustainable weight loss, why what worked before isn't working now, and what you need to focus on for this stage of life for lasting results. I’m getting open and transparent about how much weight you can actually lose on your own - based on the science - and when you may need to consider medication. In this episode you'll hear: The two areas you need to focus on for lasting weight loss — and how both change as you age Why losing muscle after 30 is quietly slowing your metabolism (and what to do about it) What decades of weight loss research actually show about how much weight people can lose and maintain long term Why a slight calorie deficit beats a dramatic one every single time The honest conversation I have with clients when the scale stops moving — and what the real options are When a GLP-1 medication makes sense If you've been doing "all the right things" and still can't figure out why the weight won't budge, this episode gives you the framework to finally understand what's going on — and what to do about it. Links: Free Live Training 9/22: Thinking About a GLP-1 But Not Quite Sure? 4 Changes To Make First.  Click here to register: https://laineyyounkin.kartra.com/page/cu7460  If you can’t make it live, I’ll send out the replay to those who registered. Questions? DM me on Instagram: https://www.instagram.com/weight.loss.dietitian Learn more about The Sustainable Weight Loss Method: https://laineyyounkin.kartra.com/page/KEc451

  2. Aug 28

    32: How One Mom Lost 15 lbs in 9 Months in Her 40s Without Diets or GLP-1s: Priscilla’s Weight Loss Story

    15 lbs down in 9 months. No diets. No GLP-1 medication. Just simple changes that add up over time. Today’s episode is an interview with a special guest - a good friend of mine, Priscilla Cheung, who lost 15 lbs in 9 months by implementing things she’s learned from this very podcast.  In this episode, Priscilla shares her honest story of how she went from someone who swore she was "not a runner" to completing a half marathon, and how that journey unexpectedly led to losing 15 lbs — without dieting or giving up her life.   In this episode you'll hear: How not hyper-fixating on weight loss actually helped her lose weight How she got new habits to stick by focusing on one habit at a time The simple online calculator she used to understand her calorie needs for the first time ever How she reduced the barriers to working out so she actually did it consistently The mindset shift around the scale that finally stopped driving her crazy   If you've been feeling like you've "tried everything" and nothing sticks, this episode is for you. Priscilla is proof that slow, sustainable, and enjoyable wins every time.   Links Mentioned: Online Calorie Calculator: https://tdeecalculator.net/    Connect with Priscilla: Instagram: https://www.instagram.com/runswithpriscilla Website: https://www.priscillachungphd.com   Ready to fast track your own results (but in a sustainable way)? If this episode resonated with you and you're ready to get support on your own sustainable weight loss journey, click below to join the WAITLIST for the next round of The Sustainable Weight Loss Method starting in September: https://laineyyounkin.kartra.com/page/xEV459  Questions? DM me on Instagram: https://www.instagram.com/weight.loss.dietitian

    32: How One Mom Lost 15 lbs in 9 Months in Her 40s Without Diets or GLP-1s: Priscilla’s Weight Loss Story

  3. Aug 13

    31: Is Weight Loss Really About Calories In and Calories Out?

    Weight loss is all about calories in & calories out, right? Or is it? In today's episode, I dive in to the common advice to just "eat less," "cut carbs," or "count calories" to lose weight. This is what women are told - even by their doctors. Yet, weight loss is still so challenging, why? Today you'll learn: How eat less makes sense on paper but not in real life How weight loss is about calories but also about hormones and metabolism What to focus on to lose weight sustainably If this episode is resonating with you ,and you're ready to get support on your sustainable weight loss journey, I invite you to join the waitlist for the next round of The Sustainable Weight Loss Method. Doors open in September. DM me WAITLIST on Instagram to take advantage of juicy bonuses for the waitlist only: https://www.instagram.com/weight.loss.dietitian Learn more about the program here: https://laineyyounkin.kartra.com/page/KEc451

  4. Jul 30

    30: Lose 3 lbs this August with Accountability

    Sick of your weight being in maintenance mode all summer? Ready to focus a little more on your nutrition to get the scale moving down instead of staying stuck?   That’s what I’m going to help you with in August. I’m running my next 30-day jumpstart for 5 women who: Have been gaining or maintaining weight this summer and want to lose 3-5 lbs before September Are still thinking about / considering a GLP-1 but want to give it an actual try one more time on their own with an expert's guidance Can commit to making small tweaks to meals Don't want to count calories but are willing to read nutrition labels for protein and fiber   Here’s what we’ll do together: You’ll watch 4 short videos on protein & proper portions to help build a plate for fat loss without calorie counting You’ll take pictures of your meals every day & I’ll give you feedback every Monday Unlimited 1:1 chat support with me M-F every week of August 2 group coaching calls Group chat   If you’re ready to get an expert’s eyes on your meals to get the scale unstuck, DM me AUGUST on Instagram: https://www.instagram.com/weight.loss.dietitian Or send me an email: lainey@laineyyounkin.com

  5. Jul 20

    29: My Secret to Not Gaining Weight On Vacation

    In this short episode, I explain my secret weapon for not gaining weight on vacation - despite eating more chips and drinking a lot more alcohol. Sure, I may come back 1-2 lbs higher, but it comes right back down. I share how in this episode. These are the same tips I give to my 1:1 clients, and today I'm sharing them with you. Tune in to learn how to: Set realistic goals and expectations for weight loss and vacation Enjoy more caloric foods and drinks without gaining 5 lbs in a week Come back weighing the same - or less Have you downloaded my FREE guide to losing your next 5 lbs by changing your habits instead of counting calories? Grab it here: https://laineyyounkin.kartra.com/page/w1J427

  6. Jun 25

    28: Slight Calorie Deficit Summer Part 3: Nix These Hidden Calories & Lose ½ Pound Per Week

    One of the main reasons moms can’t lose weight even though they’re eating healthy and working out is hidden calories. Eating your kids’ leftovers, drinking your calories… These don’t seem like that many calories in the moment, but they add up and may be the reason the scale is stuck. What if losing weight this summer wasn't about eating less, but simply becoming more aware? In this episode, we're wrapping up the Slight Calorie Deficit Summer series with 10 sneaky calorie traps that could be keeping you out of a calorie deficit. If you've ever thought, "I'm doing everything right... why isn't this working?" this episode is for you. Instead of slashing 500 calories a day or starting another restrictive diet, I'm showing you how small, realistic changes can add up to a sustainable calorie deficit—without giving up your favorite foods. These aren't diet hacks. They're everyday habits I see over and over again with my clients that quietly add hundreds of calories throughout the week. The best part? Most of them have nothing to do with eating less and everything to do with becoming more intentional. Ready? Let's dive in! Here's what you'll learn: Why aiming for a slight calorie deficit is far more sustainable than trying to cut 500 calories every day The biggest mistake busy moms make after the kids go to bed—and how to stop it Why taking bites of your kids' leftovers could be adding hundreds of calories each week How poor sleep increases hunger hormones and makes weight loss harder Why eating straight from the bag almost always leads to overeating How slowing down helps you naturally eat less Simple ways to identify whether you're eating because you're hungry—or simply because the food is there Easy habit shifts that can save 50–100 calories at a time without feeling deprived Why small changes repeated consistently beat drastic diets every single time Resources and Links Mentioned Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends): https://podcasts.apple.com/us/podcast/26-slight-calorie-deficit-summer-part-1-fix-your-weekends/id1833517867?i=1000771921835  Listen to Part 2 of the Slight Calorie Deficit Summer series (Vacations): https://podcasts.apple.com/us/podcast/27-slight-calorie-deficit-summer-part-2-enjoy-vacation/id1833517867?i=1000773205112  Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz  If you're ready to fast track your weight loss by getting a roadmap & accountability built for this phase of your life, I’d love to support you! Grab my guide: 5 LBS DOWN & COUNTING: Your guide to losing your next 5-10 lbs as a busy mom - https://laineyyounkin.kartra.com/page/VCe408  Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451  Connect with me on Instagram: https://www.instagram.com/weight.loss.dietitian

  7. Jun 18

    27: Slight Calorie Deficit Summer Part 2: Enjoy Vacation and Still Lose Weight

    Worried your vacation is going to undo all your weight loss progress? Do you find yourself saying, “I’ll just start over when I get home?” Wondering how to enjoy the lobster rolls, margaritas, beach trips, and family vacations without gaining 5 pounds every time? In this episode, we're diving into Part 2 of the Slight Calorie Deficit Summer series: vacations, travel, and holidays. If summer always feels like one long string of vacations, cookouts, beach weekends, and schedule disruptions that stall your weight loss, this episode is for you. I'm sharing exactly how to enjoy your summer without obsessing over every bite, while still making progress toward your weight loss goals. The truth is, you don't need to be perfect on vacation. But if you're traveling frequently or spending most weekends away, you'll need a simple plan that helps you stay consistent without feeling restricted. You'll learn how to navigate vacations using the same sustainable habits that work at home, so you can come back feeling in control instead of frustrated, bloated, and convinced you have to start over again. What you'll learn in this episode: Why vacation planning starts long before you pack your suitcase How staying active can help offset some of those extra vacation calories The simple breakfast strategy that is your secret weapon for vacation success How to use the 80/20 rule when you're eating out more often The balanced plate strategy that works whether you're at home or on vacation What alcohol does to fat loss and why vacation drinks add up faster than you think Creative ways to reduce alcohol without feeling deprived Why getting back on track immediately matters more than what happened on vacation How to plan for the week after your trip so one week of indulgent eating doesn’t turn into two A bonus tool that may help support appetite control while traveling The biggest takeaway? You don't need to choose between enjoying your vacation and losing weight. You can absolutely enjoy fish tacos and beach drinks. The key is avoiding the all-or-nothing mindset that says one indulgent meal means the rest of the trip is ruined. A slight calorie deficit over the summer isn't created by perfection. It's created by staying active, prioritizing protein, balancing most of your meals, and getting right back to your normal habits when the vacation is over. Resources and Links Mentioned Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends) Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz  If you're tired of starting over every Monday and want help building habits that actually fit your busy life, I'd love to support you. Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451  Connect with me on Instagram: https://www.instagram.com/weight.loss.dietitian

  8. Jun 9

    26: Slight Calorie Deficit Summer Part 1: Fix Your Weekends, Lose More Weight

    Welcome to Slight Calorie Deficit Summer! Welcome to part 1 of our 3-part series: Slight Calorie Deficit Summer. In this episode, we're kicking off the series by tackling one of the biggest weight loss roadblocks for busy moms: weekends. It’s been a common theme among my clients lately that they can stick to a routine Monday through Friday, but then the weekends throw them off. Between kids’ sports, running errands, birthday parties, and date nights, the calories creep in and the scale stays stuck. But don’t worry. You’ve got time to turn this around and enjoy your summer weekends while still losing weight. In this episode, you'll learn how to stop winging your weekends, create a simple plan that actually works in real life, and use the 80/20 approach to enjoy summer while still moving toward your weight loss goals. Here's the truth: summer comes every year. If you want sustainable weight loss, you've got to learn how to navigate the season without starting over every September. Ready? Let's dive in. What You'll Learn in This Episode: Why your weekend habits matter more than you think The surprising math behind why the scale gets stuck How just two high-calorie weekend days can erase your weekly calorie deficit Why planning your weekend starts on Monday—not Friday How to use the 80/20 approach during summer events and vacations Simple food swaps that save calories without feeling restrictive Why "saving up" calories for later backfires The breakfast and lunch habits that help prevent weekend overeating How to enjoy ice cream, cocktails, and restaurant meals while still making progress The key question to ask yourself before every summer weekend A supplement and a guide that may help you make more progress Resources and Links Mentioned Get 10% off Calocurb with code: LAINEY10 here: https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz Grab my best-selling guide - 5 lbs Down & Counting: Sustainable Habits for Weight Loss That Lasts here:https://laineyyounkin.kartra.com/page/VCe408  If you grab either, send me a DM on Instagram and let me know! https://www.instagram.com/weight.loss.dietitian

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The go-to podcast for moms trying to lose weight by changing habits instead of doing restrictive diets! Do you dread seeing yourself in photos? Is getting dressed for date night a struggle because nothing fits? Are you tired of not feeling like yourself since having babies? 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? Are you sick eating healthy and working out just to see the same number on the scale over and over? If any of these sound like you, 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—because let’s be honest, if it’s not realistic, it’s not happening. We teach science-based weight loss with a real-life approach that will help you transform your mindset, metabolism, and movement through simple habit changes, so you not only lose weight but also keep it off. Not only that, you’ll have more energy, feel better in your skin again, and have an improved relationship with food and your body. Hey, I’m Lainey— weight loss dietitian and mom of four boys. After having my third and fourth babies, I desperately desired to lose the belly fat and fit back in my clothes but had no interest in restrictive diets (plus I knew they didn’t work after working with hundreds of women to help them lose weight). I finally cracked the code by shifting my mindset to focusing on what to add, not what to take away. No tracking, no starving, no all-or-nothing thinking—just smart habits, efficient workouts, and a mindset shift that changed everything. Now, I help moms like you do the same. Grab your coffee (because let’s be real, we need it), and let’s chat about how to burn fat, get strong, and feel confident again—without giving up chocolate or counting every calorie. Sustainable weight loss starts here! *Disclaimer: The information on this podcast is educational only. While I’m a dietitian, I’m not your personal dietitian (unless you’re my client). Therefore, always consult with your healthcare provider before making changes to your nutrition or exercise.

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