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

    262| Simple Strength Training Foundations for Moms Part 1

    Have you ever walked into the gym, wandered past the machines, and wondered whether any of your effort was actually working? I've been there, and I know how frustrating it feels to be tired, sweaty, and still not sure you're making progress. Welcome to part two of our series. Last time, we talked about the nutrition side of fat loss. Today, we're turning to strength training and the simple foundations that make your time in the gym count. If you've ever felt overwhelmed by sets, reps, and an exercise list that seems to grow longer every time you scroll, this episode is for you. I'm sharing what changed everything for me, including a realization about group fitness classes and why feeling exhausted doesn't always mean you're getting stronger. I'll also talk honestly about what's realistic when you're juggling work, kids, sports schedules, and dinner, because the best plan in the world won't help if it doesn't fit your real life. That's where healthy habits come in, and why they need more support than motivation alone. You'll walk away with a clearer picture of where to focus so you can stop guessing and start training with purpose. No two-hour workouts required. This episode is only the first half of the strength training foundation story, so make sure you come back and listen to the next episode, where I'll share the rest of the foundations. I'll see you there. -Rachel Next Steps: Fat Loss Formula for Moms Coaching Program Are you done being inconsistent and ready to get serious? Book a Free Discovery Call and let's chat.

  2. 3d ago

    261| Simple Fat Loss Foundations for Moms

    Fat loss can feel confusing, especially when you're juggling kids, a schedule that never slows down, and about a hundred opinions on what you "should" be doing. Calories, macros, cardio, lifting... where do you even start? I've been there. When I first set out to lose fat, I thought it would be simple. Track my food, watch the scale drop, done. Then real life showed up, the numbers stopped cooperating, and I had no idea what I was doing wrong. If you've ever felt like you're putting in the effort but wasting your time, this episode is for you. I'm sharing a little of my own story, including something I discovered about my body that completely changed how I think about fat loss advice. You'll hear why the "eat less" advice you've been given is incomplete, what to focus on first, and an easy action step you can take this week. This episode kicks off a two-part series on the foundations that have to be in place before anything else will work. No fads. No extreme plans. Just three simple, healthy habits that help you lose fat and actually feel good about it. For part two next week, we're diving into strength training for moms, so make sure to tune in. -Rachel Next Steps: Fat Loss Formula for Moms Coaching Program 100 Gram Protein Cheat-Sheet Want help putting these foundations in place? Book a Free Discovery Call and let's chat about what would work for your lifestyle

  3. Sep 30

    260| Live Coaching: Dealing with Emotional Eating When You're a Stressed Out Mom

    Ever have one of those days where everything snowballs, you're putting out fires from morning to night, and by evening your brain is begging for ice cream or that bag of chocolate chips in the pantry? Yep, me too. In this episode, I'm sharing a moment from a coaching call with a client who had a really hard day. She was on a long drive home, already thinking about ice cream, but this time she did something different. I'll let you hear what that was. We also get into why food feels so comforting in the first place, what a "scarcity mindset" has to do with overeating, and why so many of my clients find their sweet tooth fading over time. If you're working on healthy habits, want to lose weight, or you're tired of feeling guilty and frustrated after emotional eating, this conversation will feel very real. Changing how you respond to stress takes practice, and this is a great look at what that practice looks like in everyday mom life. Let's get into it. -Rachel Next Steps: If this is you, book a Free Discovery Call with me to chat about working together and your options!

  4. Sep 28

    259| She's Down 11 Pounds of Fat and Up 2 Pounds of Muscle: How Jessica Did Less and Lost More

    Have you ever done everything "right" and still felt like nothing was changing? If you're a busy mom who is working hard to lose weight and not seeing the results you expected, this episode is for you. Today I'm sitting down with my client Jessica, a stay-at-home mom of three, to talk about what it's really like to keep showing up when the scale won't budge. Jessica shares where she was before we started working together. She was putting in the effort, following all the traditional advice, and wondering whether she was the problem. If you have ever asked yourself, "Is this hopeless?", you will feel seen in this conversation. We talk about the moment she realized something had to change, what she decided to try differently, and the surprising things that started to shift once she did. Some of them had nothing to do with the number on the scale. Along the way, you'll hear why so many women get stuck in a cycle of trying hard and seeing no progress. You'll also learn what it looks like to build healthy habits you can actually stick with, and you'll hear about the mindset shift that made lasting fat loss feel possible. And you'll find out why trusting the process matters more than you might think. Jessica's story is honest and encouraging, and it's a good reminder that you are not broken. Your approach might just need a change. -Rachel Next Steps: If this episode resonates with you, I hope to see you at my free live workshop September 29th 4 Fat Loss Mistakes Moms Make

  5. Sep 23

    258| Is That Weight Loss Advice Actually Good for Moms? Here's How to Tell Good from Bad Advice on the Internet

    You've seen the posts. Someone lost 20 pounds with one weird trick, one supplement, one "hack" nobody's talking about. And some part of you thinks... what if this is it? What if this is the thing that finally works? I get it. I've been there too, wondering if I just fell for really good marketing. In this episode, I'm breaking down exactly how I, as a registered dietitian, filter through the noise to figure out what's real and what's just confidence dressed up as expertise. Because here's the thing: confidence is not the same as being right, and looking fit on Instagram is not proof that someone knows what they're talking about. I'm sharing five filter questions I use with myself and with my own clients to sort good fat loss advice from the stuff that's going to waste your time, your energy, and your trust. I also get real about what "evidence-based" actually means, why credentials matter but aren't everything, and why the most effective healthy habits are almost never flashy. If you're tired of scrolling at night trying to figure out who to believe, this episode is going to give you a tool you can use forever, not just for this trend or that influencer. And if you want to go even deeper, I'm hosting a free live workshop, Four Fat Loss Mistakes Moms Make, on September 29th at 11am Central. Link is below. I'd love to see you there. Let's get into it. -Rachel Next Steps: Sign up for my free live workshop September 29th 4 Fat Loss Mistakes Moms Make DM me on Instagram to chat about any questions you might have

  6. Sep 21

    257| Is the Scale Stuck Even Though You're Doing Everything Right for Weight Loss?

    You've been putting in the work. The habits are dialed in, the workouts are happening, and yet that number on the scale hasn't budged in weeks. Maybe even months. If you've ever stood in your bathroom wondering whether your fat loss plan is actually broken, or whether you're missing something everyone else seems to just "get," this episode is for you. I'm pulling back the curtain on what a real plateau actually looks like versus what just feels like one. Spoiler: most people think they're stuck way before they actually are, and they end up abandoning a plan that was working the whole time. I'm also sharing a story from one of my own clients whose scale sat completely frozen for months, and what we found when we stopped staring at that one number and looked at the full picture instead. If you're in the middle of a stall right now, I'm giving you the exact framework I use with clients to figure out whether you're truly plateaued, and if you are, the specific steps to get things moving again. No guessing, no starting over from scratch, just an honest look at what's really going on. This one is for anyone chasing healthy habits and sustainable weight loss who is tired of feeling like the scale gets the final say. -Rachel Next Steps: Sign up for my free live workshop September 29th 4 Fat Loss Mistakes Moms Make

  7. Sep 16

    256| The Simple First Step to Actually Finding Workout Time Week

    If you've ever ended the day realizing you meant to work out, meant to prep for tomorrow, meant to do something for you, and none of it happened... this episode is for you. I'm breaking down why moms constantly run out of time for the healthy habits they know they want, and why it has nothing to do with discipline or willpower. You are not lazy. You are not confused about what to do. Something deeper is going on, and once you see it, you can't unsee it. We'll talk about the real reason "squeezing in" a workout never works, what to do instead, and why strength training (or really any habit you're trying to build) needs to be treated differently than you've been treating it. I'm also sharing the one mindset shift that determines whether your new routine sticks for good or quietly falls apart in two weeks, like it probably has before. This isn't just another "just make time" pep talk. It's a real look at what's standing between you and the version of yourself who actually gets to lose weight, feel strong, and take care of her body without the guilt. Plus, I'm sharing details about my free fat loss workshop happening September 29th: Four Fat Loss Mistakes That Moms Make. If you've done well in spurts but can't seem to make it stick, you'll want to save your spot. Link to register is below. I'll see you there! -Rachel Next Steps: Sign up for my free live workshop September 29th 4 Fat Loss Mistakes Moms Make DM me on Instagram to chat about better managing those "giant time gaps"

  8. Sep 14

    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

See All (282)

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

You Might Also Like