Lose Weight Mindfully | weight loss, mindful eating, healthy recipes, emotional eating, boost energy

Jackie Kirschen, Registered Dietitian, Weight Loss Nutritionist & Mindful Eating Coach
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Do you wish you could lose weight without dieting, calorie counting, or feeling deprived? Are you tired of starting over every Monday, giving in to cravings, or feeling overwhelmed by all the conflicting weight loss advice out there? Welcome to Lose Weight Mindfully! I’m Jackie Kirschen, a registered dietitian, mom, and foodie who lost 65 pounds with mindful eating and sustainable strategies. This podcast helps you lose weight sustainably, boost energy, and feel amazing in your clothes all WITHOUT counting calories! Let’s ditch diets and create a healthier relationship with food for good!

  1. 6D AGO

    111. How Emily Lost 22 Pounds WITHOUT Counting Calories

    Are you a busy mom who feels like weight loss just is not realistic anymore? If your days are packed with work, kids, and responsibilities, and you feel exhausted before the day even starts, this episode is for you. In today’s episode, I am sitting down with Emily, a teacher and mom of three, and my Mindful Weight Loss Academy graduate who lost 22 pounds without counting calories, following a strict diet, or giving up the foods she loves. When Emily first came to me, she was overwhelmed, uncomfortable in her body, burnt out on dieting, and convinced she did not have the time or energy to lose weight. Now, she is lifting weights, feeling confident in her body, and finally experiencing food freedom. She shares how she stopped the all-or-nothing mindset, learned to trust herself around food, and created sustainable habits that actually fit her busy life. We talk about why fad diets and calorie counting failed her, how she navigated holidays without guilt, and what mindful eating really looks like for a working mom. Emily opens up about motherhood, body image, emotional eating, and how losing weight became easier once she stopped trying to be perfect. If you are tired of starting over every Monday, frustrated with dieting, or searching for a sustainable way to lose weight without counting calories, this conversation will resonate deeply. Emily’s story is proof that weight loss does not require restriction, more willpower, or waiting for life to slow down. Press play to hear how real-life weight loss is possible, even in your busiest season. xoxo, Jackie P.S. Want to see Emily’s before & afters? Check out our Instagram highlights and celebrate her journey! MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: ⁠98 – How Macy Lost 26 Pounds Postpartum Without Counting a Single Calorie (+ Still Ate Oreos!)⁠ ⁠85 – How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!”⁠ 104 - Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough 80 - How to Stay Consistent with Weight Loss When Life Gets ‘Lifey’: Real Life Strategies for Busy Women 90 - 90 Dana Lost 37 Pounds at 40 Without Counting Calories or Giving Up Ice Cream! SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

    35 min

  2. MAR 2

    110. Why Your Brain Won’t Stop Thinking About Food (How to Quiet Food Noise for Good)

    Ever feel like your brain is just non-stop about food? Like, you finish breakfast and before you know it, you're thinking about lunch...then negotiating with yourself about chocolate in the afternoon…and replaying every bite you ate before bed? That constant mental chatter? That’s food noise. If you're tired of thinking about food 24/7 and exhausted from the endless mental chatter, this episode is for you! We’re diving deep into “food noise” and why it’s NOT a willpower issue (seriously, you’re not broken). It’s a nervous system response fueled by old diet rules, scarcity, and stress. If you feel stuck in cycles of overeating, emotional eating, food guilt, or constant “should I / shouldn’t I” debates in your head, this conversation will change how you see your cravings forever. You don’t need more control. You need more calm. Peace with food is a skill. And in this episode, I’m teaching you exactly how to start building it. Ready to stop living with food on your mind 24/7 and tune into what actually feels good? Press play and learn how to quiet food noise for good so weight loss no longer feels like a constant mental battle. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 106 - Why You’re Not Losing Weight (And the 3 Simple Fixes That Actually Work) 99 - 5 Questions That Helped Me Lose 65 Pounds Without Counting Calories! 90 - How Dana Lost 37 Pounds at 40 Without Counting Calories or Giving Up Ice Cream! 88 - Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything 77 - Can You Heal Your Body Image AND Lose Weight? with Rachel Goodman SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

    20 min

  3. FEB 23

    109. The Dietitian Who Needed a Dietitian: How Melissa Lost 21 Pounds Postpartum (And Regained Her Confidence!)

    Ever feel like you “should know better” when it comes to losing weight, but something just isn’t clicking? Or that being a mom, busy professional, or even a dietitian should make things easier—but you're still struggling, feeling overwhelmed, and just want to fit back into your pre-baby jeans? That was Melissa.  In this episode, I’m sitting down with Melissa, a mom of two, a working dietitian, and one of my recent Mindful Weight Loss Academy grads who came to me six months postpartum, totally overwhelmed, frustrated, and feeling like a failure. She gets real about the moment she finally said YES to help, what it felt like to admit she couldn’t do it alone (even with the tools!), and how she lost 21 pounds WITHOUT counting a single calorie. We talk about the real shifts that made it happen—from learning how to actually listen to her body, to rebuilding confidence, regaining control, and not letting sourdough steal the show. She’s breaking down the wins beyond the scale, major mindset “aha’s,” feeling confident again, and why real accountability (with a coach who actually gets it!) made all the difference. If you’ve ever felt ashamed to ask for help, scared to invest in yourself, or stuck in the “I should know this” spiral—this episode is for YOU. xoxo,  Jackie Connect with Melissa: Instagram: @melissahohulin MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 98 - How Macy Lost 26 Pounds Postpartum Without Counting a Single Calorie (+ Still Ate Oreos!) 82 - Can You Really Eat Ice Cream Every Night AND Still Lose Weight? The Truth About Macros with Amber Brueseke 85 – How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!” 80 - How to Stay Consistent with Weight Loss When Life Gets ‘Lifey’: Real-Life Strategies for Busy Women 89 - The 5 Biggest Weight Loss Myths I Wish I Never Believed (And What I’d Tell Myself Starting Over) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

    26 min

  4. FEB 16

    108. When Life Gets “Lifey”: How To Stay Consistent With Weight Loss

    Ever have one of those weeks where everything feels like too much? The laundry is piling up. The kids need you every five seconds. Work is nonstop. And suddenly your weight loss goals feel…impossible. If life feels extra “lifey” right now, I need you to hear this first: You are not broken. You are just in a hard season. Because here’s the truth no one tells you: Consistency isn’t about doing everything. It’s about doing something—especially when life is hard. Today, we’re talking about how to stay consistent with weight loss without burning out, quitting, or waiting for life to calm down (because spoiler: it won’t). I’m sharing 4 real-life weight loss strategies that actually work when life is chaotic—plus stories from my clients who are doing the same. You don’t need to do it all. You just need a plan that bends without breaking. 🎉 Podcast Giveaway: Help Me Celebrate 2 Years of Lose Weight Mindfully! To say THANK YOU for being here, I’m doing a Trader Joe’s gift card giveaway 🎁 Here’s how to enter: 1. Go to Apple Podcasts. 2. Scroll down and leave a 5-star rating & written review 3. Take a screenshot of your review 4. Either DM it to me on Instagram @the.mindful.nutritionist OR tag me in your Instagram Stories 🗓 Giveaway runs February 16–20! 🎉 3 Winners will be announced Sunday, February 22 on Instagram Stories Your reviews mean the world to me—and they help this podcast reach more women who need this message. If you’re ready to stop quitting every time life gets hard, this episode will help you keep going, even on the busiest, hardest days. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 88 - Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything⁠ ⁠71 - Why Waiting for Perfect Is Making You Gain Weight (& How to Break the Cycle!)⁠ ⁠76 - How to Stay Committed To Weight Loss Even When You Don’t See Results (Yet)⁠ ⁠27 - How To Prevent Burnout While Losing Weight With Lyndsay Gilson⁠ ⁠67 - Why “Starting Over” Is Sabotaging Your Success (& What To Do Instead!) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

    17 min

  5. FEB 9

    107. How to Enjoy Valentine’s Treats Without Sabotaging Your Weight Loss

    Valentine’s Day is here, and with it comes chocolates, sweets, and indulgent dinners. But what if you could enjoy the holiday without feeling guilty or sabotaging your weight loss progress? In today’s special Valentine’s Day episode, I’m sharing 3 actionable tips to help you navigate treats (or any celebration) while staying aligned with your goals. Yes, you CAN enjoy your favorite sweets and still lose weight! Plus, I’m spilling my favorite low-sugar chocolate brands and sharing practical strategies to avoid the all-or-nothing mindset because weight loss is about balance, not perfection. And don’t forget to grab my free Low Sugar Dessert Guide with over 40 yummy recipes to help you plan your treats!  Ready to put these tips into practice? Let’s dive in so you leave feeling confident, empowered, and ready to enjoy Valentine’s Day on your terms. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 82 - Can You Really Eat Ice Cream Every Night AND Still Lose Weight? The Truth About Macros with Amber Brueseke⁠ ⁠55 - Sick of Overeating on Holidays? 3 Ways to Enjoy Valentine’s Day Sweets and Still Lose Weight⁠ ⁠69 - Can You Really Find Food Freedom AND Lose Weight? With Natalie Rose⁠ ⁠92 - Want to Enjoy Halloween Candy and Still Lose Weight? Start With These 7 Tips⁠ ⁠89 - The 5 Biggest Weight Loss Myths I Wish I Never Believed (And What I’d Tell Myself Starting Over) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

    13 min

  6. FEB 2

    106. Why You’re Not Losing Weight (And The 3 Simple Fixes That Actually Work)

    Ever feel like you’ve tried everything to lose weight, but the scale just will not move? Like you should be further along by now. Like maybe you’re doing something wrong. Like you’re one bad week away from saying “screw it” and starting over…again. In this episode, I’m breaking down why weight loss stalls even when you’re “doing all the things”, and why pushing harder is usually the exact thing keeping you stuck. Spoiler: it’s not about willpower. It’s about your systems. I’m walking you through 3 simple shifts I’ve been using with clients lately to help them regain momentum without extreme rules, restriction, or starting over. I also get real about my own postpartum season, why habits that used to work may not fit your life anymore, and the ONE thing almost everyone skips that makes or breaks long-term progress. If you’re tired of overcomplicating weight loss, beating yourself up, or waiting for the “perfect week” to start again…this episode will feel like a deep exhale. You’re not behind. You’re not failing. You’re just one system away from momentum again. If you’re ready to stop stressing, start seeing progress, and finally become the healthiest version of YOU, press play and let’s get you moving forward, one simple shift at a time. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 88 - Stuck on Your Weight Loss Goals? Here’s the ONE Shift That’ll Change Everything 76 - How to Stay Committed To Weight Loss Even When You Don’t See Results (Yet) 100 - 10 Lessons from 100 Episodes: What It Really Takes to Lose Weight & Keep It Off 57 - Why the Scale Isn’t Helping Your Weight Loss (and What to Focus on Instead) 71 - Why Waiting for Perfect Is Making You Gain Weight (& How to Break the Cycle!) SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

    20 min

  7. JAN 26

    105. Alana Lost 35 Pounds Without Keto, Ozempic, or Giving Up Mac & Cheese—Here’s How!

    Ever feel like your body is no longer your own after kids? Or like one more doctor visit will send you over the edge? You’re not alone—and you’re definitely not broken. In this episode, I’m catching up with Alana, a mom of two, and a rockstar Mindful Weight Loss Academy client who shares her raw, unfiltered story about losing 35 pounds WITHOUT giving up mac and cheese or Starbucks (umm, yes please). We’re talking about her wild weight journey through pregnancies, how she bounced back from “rock bottom” moments, and what finally clicked for her when we started working together. We totally bust the myth that you have to cut out carbs, calorie count obsessively, or jump on those diet meds (yup, we talk Ozempic, too). Alana spills exactly how she shifted her mindset, ditched restriction, and started eating like a mindful badass instead—making small, sustainable tweaks that stuck for good. If you’ve tried ALL. THE. DIETS. and nothing sticks, or you’re tired of starting over on Monday, Alana’s story is your proof that it is. Grab your coffee (protein shake optional), hit play, and let’s chat about how you can make weight loss work for real—without giving up the foods you love or your sanity. xoxo, Jackie P.S. Want to see Alana’s before & afters? Check out our Instagram highlights and celebrate her journey! MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES: 98 – How Macy Lost 26 Pounds Postpartum Without Counting a Single Calorie (+ Still Ate Oreos!) 94 – How Lisa Lost 24 Pounds During Menopause WITHOUT Dieting or Giving Up Ice Cream 85 – How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!” 68 – Can You Really Eat More AND Lose Weight? Lindsay Did–While Eating Gelato & Finding Food Freedom⁠ ⁠58 – How Mandy Lost 20 Pounds in 3 Months at 60 Years Old—WITHOUT Counting Calories! SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday! Timestamps: 00:00 Health Struggles and Weight Fluctuations 03:24 Weight Fluctuations and Realizations 08:28 Support Needed for Dietary Changes 12:25 "Rediscovering and Reinforcing Goals" 14:07 Mindful Diet Changes for Weight Loss 16:06 Mindful Eating Progress and Travel 19:15 Weight Loss Perception and Reality 24:40 Mindful Eating and Health Transformation 26:30 Sustainable, Mindful Health Choices 32:08 Inspiring Healthy Balance Story 32:36 See You Next Week

    37 min

  8. JAN 19

    104. Feeling Like a Failure? The Real Reason You’re Not Losing Weight Fast Enough

    Ever catch yourself thinking, “I should be farther along by now…” or “Why am I not losing weight faster?” If you’ve ever spiraled because your progress feels “too slow,” this episode is going to be the reality check your brain desperately needs. You are not behind. You are not failing. Your expectations just need a little cleanup. Today, I’m getting brutally honest (with so much love) about the five rules for setting high, but actually realistic, expectations for weight loss so you can stop feeling disappointed and finally feel proud of the direction you’re heading.  I’m sharing my own unrealistic expectations and why trying to lose 65 pounds in 6 months nearly broke me, the sneaky mindset traps that make women feel like failures when they’re actually making great progress, and real stories from clients who stopped rushing the process and started getting real results. You’ll walk away with tough-love clarity, a fresh mindset, and simple questions to reset your expectations starting today. Plus, I’m sharing client wins that prove slow and steady isn’t just “fine,” it’s where the long-term magic happens. If you’re tired of feeling behind, tired of quitting when things aren’t perfect, or just need someone to tell you the truth with love, this episode is for you. Let’s clean up those expectations and finally make progress you’re proud of. xoxo, Jackie MORE FROM JACKIE:  > 🙌🏻 Ready to Sustainably Lose Weight WITHOUT Counting Calories? I’ll show you how in 3 easy steps! Grab My FREE Quickstart Guide To Permanent Weight Loss: https://eatright4life.ck.page/quickstart-guide 👋🏻 Follow me on Instagram: @the.mindful.nutritionist  RELATED EPISODES:85 - How Rebecca Lost 10 Pounds by Breaking All the Rules - “I’ll Never Diet Again!” 89 - The 5 Biggest Weight Loss Myths I Wish I Never Believed (And What I’d Tell Myself Starting Over) 80 - How to Stay Consistent with Weight Loss When Life Gets 'Lifey': Real-Life Strategies for Busy Women 90 - How Dana Lost 37 Pounds at 40 Without Counting Calories or Giving Up Ice Cream! 64 - 5 Surprising Things I’d Do Differently If I Lost 65 Pounds Again SUBSCRIBE & REVIEW Are you loving the podcast? I'd appreciate it if you could take a few seconds to do these two things: 1️⃣ hit the FOLLOW button so you don't miss out on any new episodes when they drop 2️⃣ leave a rating and review for my show on Apple Podcasts! Your support helps us reach more health-empowered women (like you!) move toward transforming their health so they can look and FEEL their best. Thanks so much for tuning into the Lose Weight Mindfully podcast! I'll see you next week! 🎙️New episodes drop every Monday!

    23 min
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About

Do you wish you could lose weight without dieting, calorie counting, or feeling deprived? Are you tired of starting over every Monday, giving in to cravings, or feeling overwhelmed by all the conflicting weight loss advice out there? Welcome to Lose Weight Mindfully! I’m Jackie Kirschen, a registered dietitian, mom, and foodie who lost 65 pounds with mindful eating and sustainable strategies. This podcast helps you lose weight sustainably, boost energy, and feel amazing in your clothes all WITHOUT counting calories! Let’s ditch diets and create a healthier relationship with food for good!

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