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
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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. 19h ago

    270| 3 Ways to Add 20 Grams of Protein to the Dinner Your Kids Already Eat

    Are you tired of cooking one meal for your family and a second meal for yourself just to hit your goals? Me too. With five kids, that is simply not happening in my house, and I refuse to tell you it should happen in yours. In this episode, I’m sharing how to eat a high protein dinner without becoming a short-order cook. Because here’s the truth: most family dinners are built around what the kids will eat, which often means your plate ends up loaded with carbs and light on the protein you actually need. You can eat enough calories and still walk away from the table short of your goal. That is frustrating, and it is fixable. I’m walking you through three simple levers you can pull to make the dinners your family already loves work harder for you. No separate entrees, no hours of meal prep on Sunday, and no pretending you have energy you don’t have at 5:30 p.m. when everyone is hungry and loud. I’ll also be honest with you. This isn’t a magic hack that takes zero effort. It takes a little intention and a willingness to do a few things differently. But I promise it’s far more doable than you think, and it’s the difference between hoping you hit your protein goal and knowing you did. Meal planning doesn’t have to mean a second kitchen shift. It can mean a few small, smart decisions made ahead of time so dinner finally works for everyone at your table, including you. Press play, and let’s make your real life work for your goals. -Rachel Next Steps: Meal Planning on Autopilot Starter Kit

  2. 2d ago

    269| If You're Good All Day but Snack After the Kids Go to Bed, Try This 3 Step Close the Kitchen Routine

    It’s 9 p.m. The kids are finally asleep, the house is quiet, and somehow, you’re standing in front of the pantry, not even hungry, wondering what sounds good. If that’s you, I have been there more times than I can count. In this episode, I’m talking about nighttime snacking, but not the emotional kind. This one is all about habits. As a registered dietitian, a certified personal trainer, and a mom of five, I know that knowing what to do and actually doing it at the end of a chaotic day are two very different things. Healthy habits don’t fall apart because you lack willpower. They fall apart because your brain has learned a pattern, and patterns can be changed. I’m sharing a simple routine you can start tonight, one that works with real life, even when your evenings are loud, messy, and unpredictable. It doesn’t require perfect meal planning or a complicated system, and I’ll tell you about the one thing that keeps it from feeling like restriction. You’ll want to stick around until the very end for that part. I used to think the pantry simply had more power over me than I had over it. Turns out, I just hadn’t figured out what it was really responding to. -Rachel Next Steps: Ready to stop the snack cycle? Book a Free Discovery Call  Fat Loss Formula for Moms Coaching Program

  3. Oct 28

    268| Is Peanut Butter Actually Protein? Top Foods Moms Think Are High Protein but Aren't

    Is your “high protein” breakfast leaving you starving by mid-morning? You’re not imagining it, and it’s not a willpower problem. In this episode, I’m pulling back the curtain on what “high protein” really means. If you’ve ever grabbed a protein-labeled granola bar, stirred peanut butter into your oatmeal, or switched to almond milk thinking you were covering your bases, this one is for you. I’m a registered dietitian, a certified personal trainer, and a mom of five, and I see this confusion with my clients all the time. Here’s what I want you to know up front: none of the foods we talk about today are bad. I eat them myself. But when it comes to meal planning, there’s a big difference between the foods that anchor your meals and the foods that are just along for the ride. I’m sharing a simple rule you can use on any food label in about two seconds. No math degree, no calculator, no app required. Once you know it, you’ll start seeing your pantry and your grocery cart differently. You might even be surprised by a few of your go-to foods. I’ll also walk you through a real conversation with a client who was doing everything “right” and still struggling to hit her goal, plus the one small swap that changed things for her. Press play, and let’s get you feeling full and fueled. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Ready for some accountability and to perfect your protein intake? Book a Free Discovery Call to chat and learn more about my Fat Loss Formula for Moms Coaching Program

  4. Oct 26

    267| What Are the Most Important Macros to Track for Fat Loss?

    Ever opened a macro tracking app and instantly felt your brain short-circuit? You’re not alone, and honestly, it’s one of the main reasons moms quit before they ever get started. If you want to lose fat, someone has probably told you to track everything: carbs, fats, protein, fiber, and who knows what else. Here’s the thing. You don’t actually have to track it all. In this episode, I’m sharing which macros truly deserve your attention and which ones you can let go of without guilt. As a registered dietitian, certified personal trainer, and mom of five, I know how limited our time and energy really are. That’s why I’m all about simple, sustainable strategies that protect your muscle while you lose fat, and a high protein approach is a big part of that conversation. I’ll also pull back the curtain on how I blend macro tracking with intuitive eating (yes, they can work together), and I’ll share a few personal examples from my own routine that might surprise you. Plus, I’m giving you a simple game plan so you can stop feeling overwhelmed and start making real progress, one step at a time. You’ll walk away understanding why doing less might be exactly what gets you more. Because fat loss was never meant to feel like a full-time job, and it’s time we stopped treating it like one. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Ready for personalized support? Book a Free Discovery Call to chat and learn more about my Fat Loss Formula for Moms Coaching Program

  5. Oct 20

    266| Why Losing Weight as a Short Girl is Different. Here's 3 Things You Need To Know.

    Ever feel like weight loss just works differently for you? If you’re on the shorter side, you’re not imagining it. In this episode, I’m saying something I’ve never talked about out loud before: losing weight is different when you’re short. At just 5'2½" (yes, the half counts), I’ve lived this firsthand. I spent years doing everything the internet told me to do to lose weight, and all it got me was frustrated, hungry, and stuck. If you’ve ever followed a calorie target to the letter and still felt like your body wasn’t cooperating, this episode is for you. If you’ve tried to push harder for fat loss and ended up exhausted instead of leaner, this one is for you too. I’m sharing three things I wish someone had told me earlier, and why they matter so much if you’re working with a smaller frame. These are the pieces most advice leaves out, and they can be the difference between spinning your wheels and finally seeing results. I also share a little about my own story, a few funny short-girl struggles, and why I’m so passionate about helping women who feel like they’re working with a different set of cards. The good news? A lot of my clients are shorter, and they’re getting results. It is possible. Let’s figure it out together. -Rachel Next Steps: Ready to get started? Book a Free Discovery Call to chat and learn more about my Fat Loss Formula for Moms Coaching Program

  6. Oct 20

    Know A College Student? Listen To This!

    If you have a college student at home, or you’re one yourself, and the resume is looking a little empty, this quick episode is for you. I’m opening applications for the next round of my internship program. In this episode, I share the four open positions, what interns learn in each one, and who the program is a good fit for. Positions open: Podcast Production Content Repurposing Social Media & Community Engagement Admin & Operations The internship is fully remote, 3 to 5 hours a week, with no set schedule. No experience is needed because I train you on everything. It’s mainly for college students and recent grads, and I’m also open to highly motivated, organized high school seniors. The next round starts at the end of November and runs for six months. Applications are due Nov 13. Apply here: effectivefitnessforwomen.com/internship Questions? Email hello@effectivefitnessforwomen.com Know someone who’d be a great fit? Send them this episode!

  7. Oct 19

    265| Here's What I'd Do If I Wanted to Lose Weight by Christmas...And Keep It Off

    Want to lose weight before the holidays and feel good in your family photos, without a crash diet, a quick hack, or a miracle supplement? I get it. I’ve been there, and today I’m sharing what I would actually do. I spent a lot of my life constantly trying to lose weight, and I wish someone had told me back then what I’m about to tell you. In this episode, I walk you through the practical principles I’d follow if I wanted to do a fat loss phase before Christmas and keep the results long term. No gimmicks, no starving yourself, and no living in fat loss mode forever. Just realistic steps that support a healthy metabolism and build healthy habits that last well beyond the holiday season. I’ll share why the best fat loss phase starts before you ever cut a single calorie, and why so many of us begin from the wrong place. I’ll also talk about why doing more isn’t always the answer, how I handle holiday celebrations without the guilt, and the one thing I would let go of completely while I work toward my goal. If you’re a busy mom juggling school routines, holiday plans, and everything in between, this one is for you. You don’t have to overhaul your whole life to feel stronger and leaner heading into the new year. You just need a clear, doable starting point, and I think you’ll find it here. I’m sharing what I wish I had known sooner, in hopes that it changes the way you think about what it really takes to lose weight in a way that feels sustainable. The best changes come from showing up, one small step at a time. -Rachel Next Steps: Book a Free Discovery Call to chat and learn more about my Fat Loss Formula for Moms Coaching Program

  8. Oct 14

    264| You Don't Have to Be a Slave to Sweets. Here's 3 Steps to Get You Started

    Do you ever feel like sweets have a hold on you? Like one cookie turns into just one more, and your brain keeps flashing pictures of brownies in the freezer while you're just trying to get through bedtime? I've been there. As a registered dietitian, certified personal trainer, and mom of five, I've lived this struggle for most of my life. And I'm here to tell you that a better relationship with sweets is possible. In this episode, I'm getting personal. I'm airing a little dirty laundry (yes, there's a cookie story) and sharing what has helped me and my clients finally stop feeling like we're fighting a constant losing battle. If you've ever tried to build healthy habits while sweets kept derailing your fat loss progress, this one is for you. Here's a hint: the answer is not just saying no to sweets forever. That approach has never worked for me, and I don't think it will work for you either. Instead, we're talking about skills you can actually practice, no matter how chaotic life with kids gets. One gentle note: this episode isn't about binge eating disorder. If that feels like your story, I'd encourage you to connect with a qualified professional who can support you well. Let's dive in. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Book a Free Discovery Call to chat and learn more about my Fat Loss Formula for Moms Coaching Program

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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.

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