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

Lainey Younkin, MS, RD | Registered Dietitian
  • 5.0 (22)
  • 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. 5D AGO

    19: Making Changes but No Weight Loss Yet?

    Doing all the “right” things… but the number hasn’t moved? Obsessing over your BMI or a weight you haven’t seen since your 20s? Ready to quit because it’s been 30 days and nothing’s changed? Let’s talk about it. In this episode, we’re breaking up with the scale as your ONLY measure of progress. After having the same conversation with multiple clients this week, I knew we needed a reset. The scale does not measure fat — it measures everything in your body. And if you’re only using that one number to decide whether you’re succeeding or failing, you’re going to feel defeated. Today, I’m walking you through: Why BMI doesn’t tell the full story How to define your healthiest weight Why the first 30 days are about collecting data What to measure besides the scale Why slow weight loss is actually a good thing This isn’t a crash diet. It’s the long game. And the long game works — if you stay in it. Resources & Next Steps Subscribe to the podcast + leave a review 💕 Download my FREE guide: 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427 DM me your biggest takeaway: https://www.instagram.com/weight.loss.dietitian Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451

    19 min

  2. JAN 23

    18: Thinking about a GLP-1 for weight loss? Here’s what you need to know.

    Wondering if you should go on a GLP-1 for weight loss? Feel like you’ve tried everything—clean eating, consistent workouts, maybe even a dietitian or a diet plan—and still the scale won’t budge? Does it seem like everyone around you is on a GLP-1, and now you're questioning if it’s time for you to do the same, even though something deep down says, “I think I can do this on my own if I just had the right support.” Let’s clear the confusion. In this episode, I dive into the truth about GLP-1s (e.g. Ozempic, Zepbound, Wegovy)—and whether or not they’re right for you (ultimately the decision should be made with you & your doctor). I’m sharing: The honest truth about what GLP-1s can and can’t do What has to be in place if you want lasting results (GLP-1 or not) Real talk about why most people regain weight after stopping these meds Why strength training and protein matter more than ever What it actually means when the scale plateaus after losing 5-10% of your weight How one client lost 10 lbs without medication  How to decide when it’s time to bring GLP-1s into the picture What no one is talking about when it comes to weight loss biology and willpower Plus, I’m breaking down the 4 key points you need to know before going on a GLP-1—and why your habits are still the foundation no matter which path you take. Resources and Links Mentioned I’m doing a FREE TRAINING on January 29th on why eating healthy and working out isn’t working. DM me “training” on Instagram: https://www.instagram.com/weight.loss.dietitian Already on a GLP-1 and want support? DM me “GLP-1” to get details about my new February group: https://www.instagram.com/weight.loss.dietitian Download my FREE guide - 5 Habits to Lose 5+ lbs as a Busy Mom: https://laineyyounkin.kartra.com/page/w1J427

    17 min

  3. JAN 16

    17: What the New 2026 Dietary Guidelines Mean for Weight Loss and Health

    Did you see the new upside-down food pyramid and think, “Wait… what?” Are you wondering what these new guidelines actually mean for weight loss, health, and your daily meals as a busy mom? Are you fustrated by the mixed messages around carbs, protein, & fats? In this episode, I’m breaking down the new 2026–2030 Dietary Guidelines—what I think about them and what they really mean for weight loss and general health. You’ll learn what I like, what I don’t like, and how to interpret them through the lens of sustainable weight loss.  🎧Tune in for a mix of blunt commentary, practical advice, and a big reminder that what you do most of the time matters more than what you do every once in a while. What You’ll Learn: Why the old food pyramid got scrapped—and what replaced it What stood out to me right away Why carbs aren’t the enemy—and how to include them in your diet and still lose weight The truth about blood sugar, metabolism, and how to build balanced meals The pros and cons of full-fat vs. non-fat dairy for weight loss What the Blue Zones can teach us about living longer and eating better How to use MyPlate—even if the USDA is over it Resources + Links Mentioned: The next round of The Sustainable Weight Loss method kicks off the first week of February. This is our 3-month program designed to help you lose fat, build muscle, and create healthy eating habits that last for life so the weight stays off long-term too. If you’re looking for a simple + sustainable approach to weight loss with built-in accountability, DM me “method” on Instagram to learn more: https://www.instagram.com/weight.loss.dietitian  Relevant links: Watch my 5-minute breakdown of the Dietary Guidelines on Instagram: https://www.instagram.com/p/DTQvG7aAexd/ Learn more about the 2026–2030 Dietary Guidelines: https://www.dietaryguidelines.gov

    25 min

  4. JAN 6

    16: Micro Habits to Create a Slight Calorie Deficit This Year

    Tired of making a resolution to lose weight—only to feel off-track by February? In this episode, we’re ditching the diet mindset and focusing on micro habits—tiny, doable shifts that help you naturally create a slight calorie deficit (and actually stick with it this year). I’m sharing my favorite small-but-mighty habits that fuel your metabolism, keep you full, and help you lose weight without counting calories, cutting carbs, or overhauling your life. If you’re a busy mom looking for a sustainable way to feel better in your body this year—this is the episode for you. What You’ll Learn: Why New Year’s weight loss goals usually fail (and what to do instead) How to turn your “big goal” into micro habits that get results The difference between motivation vs. systems—and why systems always win Examples of micro habits that help you eat better, move more, and feel lighter A step-by-step plan for choosing your micro habits for the next 3 months Resources + Links Mentioned: DM me “January” on Instagram to join the Sustainable Weight Loss 30-Day Jumpstart (open through Jan 12th): https://www.instagram.com/weight.loss.dietitian 🎧 Related episodes: Episode 1: The Mindset Shifts You Need For Lasting Weight Loss Episode 2: How “Eat Less, Move More” Slows Your Metabolism (and What to Do Instead) Episode 3: Why You're Working Out But Not Losing Weight Next Steps: Subscribe to the podcast + leave a review 💕 Download the FREE guide: 5 Habits for Sustainable Weight Loss for Busy Moms Connect on Instagram: https://www.instagram.com/weight.loss.dietitian DM me “JANUARY” to join our 30-Day Jumpstart in January

    24 min

  5. 12/10/2025

    15: How to Avoid Holiday Weight Gain (Without Skipping Cookies, Cocktails, or Chocolate)

    Feel like your calendar’s overflowing with holiday parties, sugary treats, and zero time to focus on you? Wondering if it’s even possible to stay on track with your health and weight loss goals right now? In today’s episode, I’m giving you my exact plan to enjoy the holidays without gaining 5+ lbs. I’m sharing exactly what I’m doing this week with three parties back-to-back—and what I’m coaching my clients to do too. Because the truth is, you don’t have to restrict or miss out to stay consistent during the holidays. It’s all about small shifts that add up in a big way. Whether you want to maintain your weight or even lose a little, this episode is your holiday survival guide—with zero dieting involved. Just real-life strategies for real-life moms.  You ready? Let’s go! What you’ll learn: What NOT to do during the holidays (and why it always backfires) The sneaky mindset that’s keeping you stuck in the all-or-nothing trap How to actually eat at parties without spiraling into guilt or deprivation My party plate strategy to stay on track while still enjoying treats Why “saving calories” doesn’t work—and what to do instead The overlooked habits that matter most right now (hint: sleep and stress) The truth about alcohol, movement, and how to create a calorie deficit without restriction How to get honest about your goals for the next 3 weeks and actually follow through 🎉 Ready to kick off 2026 on the right path? I invite you to join me for the Sustainable Weight Loss 30-Day Jumpstart starting January 5th. DM me “January” on Instagram to learn more - https://www.instagram.com/weight.loss.dietitian

    28 min

  6. 11/14/2025

    14: How to Create a Calorie Deficit Without Counting Calories

    Calorie counting works, but it’s not sustainable for most moms. You want to be able to go out to eat like a normal person without thinking about the macro breakdown in everything on the menu. But is it possible to lose weight without counting calories?  In this episode, I’m sharing exactly how to create a calorie deficit for weight loss—without counting calories. I’m giving you the top six strategies I use with my clients (and myself) to create a calorie deficit without counting, tracking, or obsessing over every bite. If you’ve ever felt like your only options were calorie-counting or giving up altogether, this one’s for you. I’m also spilling the tea on my insane Black Friday offer—which is better than I’ve ever done before AND includes something I’ve never done before... a custom meal plan. You ready? Let’s go! What you’ll learn: The truth about calorie counting and why it’s not the only way to lose weight The 6 simple strategies I teach my clients to create a calorie deficit without counting anything Why front-loading your breakfast can change your entire day (and stop the 4 p.m. pantry raid) How sleep and stress are secretly driving your hunger and cravings The role of strength training and non-exercise movement (NEAT) in weight loss What to do if you want to give it one last go before considering a GLP-1 Everything you need to know about my Sustainable Weight Loss 30-Day Jumpstart Program + exclusive Black Friday bonuses   📩 DM me “BLACK FRIDAY” on Instagram to get first dibs when the doors open on Monday 11/17. Doors open to the public on 11/24 so if you're listening after 11/17, you can still DM me ‘BLACK FRIDAY’ & I’ll let you know if we have any spots left. There are only 10 spots!

    18 min

  7. 11/08/2025

    13: Eating Healthy Fats but Not Losing Weight? Here’s Why.

    Were you also a victim of the low-fat craze of the 90s? In this episode, we’re unpacking everything you need to know about fat and weight loss. Welcome to part three of our macronutrient series. We’ve already tackled carbs and protein, and today we’re diving deep into fat—what it is, what types you should be eating (and avoiding), and how it affects your weight, hormones, hunger, and overall health. We’re busting myths from the 90s, talking portion sizes, and giving you simple swaps you can make today to stop fearing fat—and actually use it to your advantage. If you're a busy mom trying to lose weight sustainably without cutting out entire food groups or tracking every bite, this one’s a must-listen. Fat isn't your enemy, and after this episode, you'll know exactly how to eat it in a way that supports your goals.   What you’ll learn: Why low-fat became a craze in the 90s and why it didn’t work  The three types of fat (and which ones actually help you lose weight) What to know about saturated fat and seed oils How to sneak healthy fats into your day without going overboard Portion size tips to keep fat from slowing down your weight loss The common mistake moms make with “healthy fats” (and how to fix it) Why fat matters for hormone health, fullness, and brain power RESOURCES & LINKS Don’t miss BLACK FRIDAY 2025! If you’re looking for a simple plan for sustainable weight loss + accountability to help you get consistent, then you don’t want to miss what I’m launching for BLACK FRIDAY 2025! DM me “Black Friday” on Instagram to get on the waitlist - which means early access before doors open to the public (and yes, there are limited spots!).   Want to learn how to balance protein, carbs, and fat for weight loss? Grab my FREE guide: 5 Habits for Sustainable Weight Loss for Busy Working Moms   Related episodes: Episode 11: How to Eat Carbs and Still Lose Weight as a Busy Mom  Episode 12: How Much Protein Do You Actually Need to Lose Weight?

    28 min

  8. 10/31/2025

    12: How Much Protein Do You Actually Need to Lose Weight?

    Protein is everywhere right now—but is it actually worth the hype? In this episode, I break down exactly what protein is, why it’s so important for weight loss, how much you actually need, and the real reason you're raiding the pantry at 4 p.m. If you're a busy mom trying to lose fat, build muscle, and stay sane while feeding your family, this one’s for you. I’m also sharing my top tips for getting in enough protein without obsessively tracking—plus the #1 mistake I see women making at breakfast. What You’ll Learn: Why protein is essential for fat loss How much protein you actually need per day if your goal is fat loss The difference between the AMDR and the RDA What happens when you don’t eat enough protein Easy, grab-and-go protein ideas for busy mornings Animal-based proteins v.s. plant-based proteins The biggest mistake you're making with protein that’s messing with your energy and cravings A simple formula to help you hit your protein needs—no apps required Resources and Links: Grab my FREE guide: 30 Ways to Get 30 Grams of Protein Read my articles: How Protein Can Affect Weight Loss Your Guide to a High Protein Diet for Weight Loss Related episode - Episode 11: How to Eat Carbs and Still Lose Weight as a Busy Mom Send me a DM on Instagram to learn more about our coaching programs: @weight.loss.dietitian

    28 min
See All (20)

Trailer

5
out of 5
22 Ratings

About

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.

Information

You Might Also Like