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 (64)
  • 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

    228| Why You Keep Saying You Don't Have Time (And What's Really Going On)

    If you've ever said "I just don't have time" when it comes to working out, meal planning, or taking care of yourself, this episode is for you. And honestly? You're probably not wrong. Mom life is full, loud, and constantly pulling you in twelve different directions at once. But what if there is more to the story? In this episode, I’m going a little deeper than the usual "just wake up earlier" advice, because something else might be going on underneath the surface that nobody is talking about. Something that quietly drives the decisions you make every single day, often without you even realizing it. If you've ever dropped your own needs the second someone else's came up, told yourself you'd start again after this season of life settled down, or felt guilty for simply protecting your time, you are going to want to hear this. Being a good mom is everything to you, and that's exactly why this conversation matters so much. Because the belief you might be carrying about what a good mom looks like could actually be the thing standing between you and the consistency you've been chasing. This one hit close to home for me too, and I'm sharing a personal example that I think a lot of you will relate to. Tune in and let's talk about what it actually looks like to take care of yourself without the guilt. -Rachel Next Steps: Book a Free Discovery Call to find out about my Fat Loss Formula for Moms Coaching Program

    12 min

  2. 3d ago

    227| Eat “Healthy” All Day and Overeat At Night? This Is Why

    Have you ever tried to "save" your calories all day so you could enjoy a big dinner out, only to end up more stuffed and frustrated than if you'd just eaten normally? You're not alone, and the good news is it's not a willpower problem. In this episode, I’m digging into one of the most common patterns that quietly derails progress for so many moms and why the strategy that feels like the smart move is actually working against you every single time. If you've ever white-knuckled your way through a day of barely eating, told yourself you'd be "good" until dinner, or wondered why you just can't seem to stay in control around food when you go out, this episode is going to hit home. What if the way you've been approaching those special meals, date nights, birthday dinners, and restaurant outings has actually been making things harder than they need to be? And what if there's a completely different approach that lets you enjoy the food you love without the guilt, the overeating, or starting over on Monday? There's a shift in thinking that changes everything, and once you hear it, you won't be able to un-hear it. Tune in to find out what it actually takes to eat out, enjoy yourself, and keep making progress at the same time. -Rachel Next Steps: Book a Call to find out about my Fat Loss Formula for Moms Coaching Program

    13 min

  3. Jun 3

    226| What to Do With Your Health When You're in the Trenches of Motherhood

    If your health has fallen completely off the stove — not just on the back burner, but gone — this episode is for you. I'm sharing the moment I was standing at my kitchen counter, a newborn at home, a dietitian by training, and still completely stuck. Nothing was working. So I stopped trying to do everything and started with one thing: four cups of water a day, tracked in my planner. That one habit changed everything. In this episode, I break down why starting small isn't giving up — it's actually what works. You'll hear why waiting has a real cost to your health, why the all-or-nothing approach keeps you stuck, and what two things you need to make any habit actually stick when you're deep in the chaos of mom life. If you're ready to stop waiting for the "right season" and start making real progress now, this episode is for you.  — Rachel Book a free discovery call here The Fat Loss Formula for Moms

    16 min

  4. Jun 1

    225| How to Hit 100 Grams of Protein As A Mom On Your Most Chaotic Weeks

    If you are a mom who has ever looked at a crazy week and thought "I'll just start next week when things calm down", this episode is for you.  The truth is, the chaos is not going anywhere. The sick kids, the last minute emergencies, the packed schedules, that is just motherhood. So how do some moms manage to nail their nutrition goals and hit their protein targets even when life is completely off the rails? In this episode, I’m  pulling back the curtain on exactly how I stayed consistent with my meal planning and nutrition during one of my most overwhelming weeks yet. And trust me, it was a lot. The answer might surprise you because it has nothing to do with willpower, perfect planning, or finding more hours in the day. It has everything to do with two things that most overwhelmed moms are missing, and once you have them, balance and consistency become a whole lot more achievable even when your capacity is maxed out. If burnout is your baseline and chaos feels like your normal, this episode will change the way you think about your health and what is actually possible for you. -Rachel Next Steps:  100 Gram Protein Cheat Sheet  Meal Planning on Autopilot Starter Kit

    18 min

  5. May 27

    224| Stop Waiting to Feel Motivated To Lose Weight. It Doesn't Work That Way.

    If you've been waiting for the right time, the right season, the right level of motivation to finally get started — this episode is going to change how you think about all of that. Because here's what I've found working with moms: motivation isn't supposed to come first. And if you've been waiting for it to show up before you take action, you've had it backwards. Today I'm breaking down why that is, what's actually going on underneath the pattern, and what to actually do about it.  🔗 Book a free discovery call 🔗 the Fat Loss Formula for Moms 🔗 Grab my 100 Gram Protein Cheat Sheet — Rachel

    20 min

  6. May 25

    223| How to Eat Healthy When Your Kids Won't Eat What You're Eating

    You made a real dinner. Protein, vegetable, everything. And your kid sat down, looked at the plate, and said "yuck." If you've been through that enough times that you've just given up and handed out chicken nuggets — this episode is for you. I'm sharing the four-step process I've used in my own home with five kids to actually get my family eating real food, without the power struggles and without making three separate meals every night. Is it a quick fix? No. But it works — and it's going to make staying consistent with your own healthy eating so much easier. 🔗 Meal Planning on Autopilot Starter Kit — $7 🔗 Book a free discovery call — Rachel

    18 min

  7. May 20

    222| Why Discipline Isn't the Answer to Your Consistency Problem (And What Actually Is)

    If you've ever told yourself you just need to be more disciplined (and then felt worse when your healthy habits didn't stick) this episode is for you. Because for most of the women I work with, this isn't actually a discipline problem. It's something else entirely. And today we're going to figure out what that is. 🔗 Book a free discovery call 🔗 Join the Fat Loss Formula for Moms — Rachel

    25 min

  8. May 18

    221| You're Showing Up to the Gym. Why Isn't Anything Changing?

    You're going. You're putting in the effort. And yet nothing seems to be changing. No visible muscle, no real strength gain, and honestly your motivation is starting to tank because of it. This episode is for you if you've ever wondered if you're doing something wrong — or if you're just not built for this. And to be honest, you're probably not doing the wrong things, you're just missing a few key pieces that nobody told you about. 🔗 Free 100 Gram Protein Cheat Sheet 🔗 Book a free discovery call  🔗 The Fat Loss Formula for Moms — Rachel

    20 min
See All (248)

4.9
out of 5
64 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