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

Lainey Younkin, MS, RD | Registered Dietitian
  • 5.0 (24)
  • 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. Jun 9

    26: Slight Calorie Deficit Summer Part 1: Fix Your Weekends, Lose More Weight

    Welcome to Slight Calorie Deficit Summer! Welcome to part 1 of our 3-part series: Slight Calorie Deficit Summer. In this episode, we're kicking off the series by tackling one of the biggest weight loss roadblocks for busy moms: weekends. It’s been a common theme among my clients lately that they can stick to a routine Monday through Friday, but then the weekends throw them off. Between kids’ sports, running errands, birthday parties, and date nights, the calories creep in and the scale stays stuck. But don’t worry. You’ve got time to turn this around and enjoy your summer weekends while still losing weight. In this episode, you'll learn how to stop winging your weekends, create a simple plan that actually works in real life, and use the 80/20 approach to enjoy summer while still moving toward your weight loss goals. Here's the truth: summer comes every year. If you want sustainable weight loss, you've got to learn how to navigate the season without starting over every September. Ready? Let's dive in. What You'll Learn in This Episode: Why your weekend habits matter more than you think The surprising math behind why the scale gets stuck How just two high-calorie weekend days can erase your weekly calorie deficit Why planning your weekend starts on Monday—not Friday How to use the 80/20 approach during summer events and vacations Simple food swaps that save calories without feeling restrictive Why "saving up" calories for later backfires The breakfast and lunch habits that help prevent weekend overeating How to enjoy ice cream, cocktails, and restaurant meals while still making progress The key question to ask yourself before every summer weekend A supplement and a guide that may help you make more progress Resources and Links Mentioned Get 10% off Calocurb with code: LAINEY10 here: https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz Grab my best-selling guide - 5 lbs Down & Counting: Sustainable Habits for Weight Loss That Lasts here:https://laineyyounkin.kartra.com/page/VCe408  If you grab either, send me a DM on Instagram and let me know! https://www.instagram.com/weight.loss.dietitian

    23 min
  2. 25: How My Client Lost 15 lbs with Calocurb: The Natural GLP-1 Alternative with Sarah Kennedy

    Jun 1

    25: How My Client Lost 15 lbs with Calocurb: The Natural GLP-1 Alternative with Sarah Kennedy

    Have you worked to change your nutrition and exercise habits, but the scale is stuck? Are you curious about GLP-1 medications but have hesitations? Are you overwhelmed by the supplements and peptides marketed to help you naturally boost GLP-1, burn fat, and lose weight? Then this episode is for you. Here’s the thing: A lot of supplements on the market today claim to naturally boost GLP-1, but most of them don’t have any science behind them. That’s not the case with Calocurb.  In this episode, I sit down with Sarah Kennedy, founder and CEO of Calocurb, to talk about one of the most fascinating weight loss tools I've come across in years. Sarah shares the incredible story behind Calocurb—a natural supplement developed from a New Zealand hop extract that helps stimulate your body's own appetite-suppressing hormones, including GLP-1, CCK, and PYY. We dive into the science of hunger, cravings, appetite regulation, and food noise. Most importantly, we talk about how Calocurb differs from GLP-1 medications, who it may be a good fit for, and why it may be particularly helpful for women who want another option in their weight loss toolbox. We’re covering: How my client lost 15 lbs last year taking Calocurb How scientists discovered a plant extract that boosts GLP-1 naturally - enough to make a difference in hunger, cravings, and caloric intake What Calocurb is and how it works Ways you can use Calocurb alongside a GLP-1 medication, instead of a GLP-1, or after you’ve come off of a GLP-1 How Calocurb can help reduce cravings, portions, hunger, and late-night snacking How Calocurb differs from GLP-1 medications How Calocurb may help women during PMS and the luteal phase Why Calocurb may be especially helpful when coming off a GLP-1 medication How to use Calocurb for sustainable weight loss without feeling deprived One of My Favorite Takeaways: Sarah explains that weight loss isn't simply about "eating less and moving more." Our bodies are wired to protect us from perceived famine, which is why hunger increases when we chronically restrict calories. Instead of fighting biology, tools like Calocurb may help support the body's natural appetite-regulation systems and make healthy habits easier to maintain. Resources & Links Mentioned Get 10% off Calocurb with code: LAINEY10 through this link: https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz  Calocurb Website: https://calocurb.com Calocurb Research & Clinical Studies: https://calocurb.com/pages/science Food Noise Information & Questionnaires: https://ro.co/weight-loss/raid-fn/ https://www.nature.com/articles/s41387-025-00382-x/tables/2 https://pubmed.ncbi.nlm.nih.gov/39828656/ https://www.sciencedirect.com/science/article/abs/pii/S0195666325004921 Download my FREE guide - 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427 Work With Me Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451  Instagram: https://www.instagram.com/weight.loss.dietitian

    47 min

  3. May 2

    24: Down 13 lbs in 8 Weeks While Eating Out and Traveling—Simple Habits That Made It Happen

    She almost didn’t join… and now she’s down 13 pounds—while eating out and traveling. After gaining weight back, M debated going on a GLP-1… but she didn’t qualify for one. That’s when she reached back out to me and joined our 8-week program. Now she’s down 13 pounds in 8 weeks and almost 20 pounds this year - while eating out and traveling. She didn’t give up restaurants, cancel trips, or wait for the “perfect time” to start. So what did she do? I break it down in this episode. I’m walking you through exactly what helped one of my clients see real results—without calorie counting, without perfection, and without putting her life on hold. We’re talking about the simple habits she focused on, how she navigated eating out and traveling without spiraling, and the mindset shifts that kept her going (even when the scale wasn’t moving). Because here’s the truth: weight loss doesn’t happen when life is perfect—it happens when your habits fit into your real life. Here’s what you’ll learn: How M lost 13 pounds while still eating out and traveling Why weight loss is NOT linear (and how to stop letting the scale mess with your head) The real reason her results finally clicked this time around How a simple breakfast shift led to big results Why taking pictures of your food can be more powerful than counting calories How consistency (not perfection) led to 13 pounds down The mindset shift that helped her stay on track—even after vacation and “off” weeks Why small changes + busy mom life = real, lasting results Next Steps: DM me MAY on Instagram to join our next round - https://www.instagram.com/weight.loss.dietitian Download my FREE Guide for a visual of the 5 habits to focus on for sustainable weight loss: https://laineyyounkin.kartra.com/page/w1J427

    15 min
  4. 23: How Lisa Lost 30 lbs Without Dieting

    Apr 14

    23: How Lisa Lost 30 lbs Without Dieting

    Ever lost weight only to gain it back, plus some?  Found yourself in a cycle of restricting and bingeing? Or been stuck in all-or-nothing thinking around food?   If any of these sound familiar, then today’s episode is going to resonate with you.   I’m joined by my friend and colleague, Lisa Valente, fellow registered dietitian and boy mom. Lisa lost 30 lbs without dieting, and in this episode she’s sharing how. Even though Lisa isn’t one of my clients, her journey mirrors so much of what I teach inside my program—breaking free from restriction, healing your relationship with food, and finding a way of eating that actually lasts. We’re talking about how dieting started for her (spoiler: it began with a prom dress 👀), the cycle of restriction and overeating that followed her into adulthood, and what finally helped her lose weight in a sustainable, realistic way. If you’ve ever felt like you’re either “on” or “off” a diet… this episode is going to feel like a deep exhale. Ready? Let’s go. What you’ll learn in this episode: The relatable moment that started a restrict-binge cycle Why losing weight the “quick” way always backfires The sneaky mindset that keeps you stuck in the lose-gain-repeat cycle What actually changed for Lisa after years of dieting on and off How to shift out of all-or-nothing thinking with food Why “I’ve done it before, I can do it again” keeps you stuck What sustainable weight loss really looks like behind the scenes Why your past dieting experience might be the thing holding you back Resources and Links Mentioned: Download the FREE GUIDE: 5 Habits for Sustainable Weight Loss for Busy Working Moms Lisa’s EatingWell Article: “I Lost 30 Pounds Without Dieting—Here’s What Actually Helped Me.” Follow Lisa on Instagram: https://www.instagram.com/lisadvalente/  Blog Post: “The Best Fat-Burning Peptides”    Next Steps: If this episode hit home for you, I’d LOVE to hear your biggest takeaway. Leave a review and/or DM me on Instagram and tell me what stood out. And if you’re sitting there thinking, “Okay, this is me. I’m done with dieting, but I don’t know what to do instead…” — I’ve got you. This is exactly what we work on inside my program. DM me “LEARN MORE” on Instagram: https://www.instagram.com/weight.loss.dietitian

    1h 1m

  5. Mar 26

    22: Scale Not Budging? 2 Things You Might Be Missing

    Is the scale stuck even though you’ve been trying to eat healthy and workout? Do you feel like you can’t break out of the same 2-4 lb range no matter what you do? In this episode, I’m breaking down two things you might be missing (even when you feel like you’re doing all the things). Most moms who come to me are doing a lot right—eating balanced meals, getting workouts in, trying to stay consistent—but they’re missing two key things that actually make the difference between spinning your wheels… and finally seeing results. In this short and straight-to-the-point episode, I’m walking you through exactly what those two things are—and why they matter so much in this stage of your life. What worked in your 20s won't work anymore And just “eating healthy” isn't enough if fat loss is your goal. Ready? Let’s dive in. What you’ll learn in this episode: Why “eating healthy” doesn’t automatically mean you’re in a calorie deficit How your metabolism changes after 30 (and what to do about it) What a realistic weight loss plan should actually look like for your lifestyle The sneaky ways to create a calorie deficit without tracking or dieting Why accountability can be the thing that finally gets the scale moving How having expert eyes on your habits can fast-track your results The REAL reason consistency feels so hard (and how to fix it) Our next round of 8 weeks of accountability with food & workouts starts next week. DM me APRIL on Instagram to learn more: https://www.instagram.com/weight.loss.dietitian Want to learn more about the 5 Habits for Sustainable Weight Loss for Busy Moms? Grab my FREE guide here: https://laineyyounkin.kartra.com/page/w1J427

    15 min

  6. Mar 17

    21: Embarrassed that you regained weight? Why it’s common & what to do about it

    Feel like a failure because you lost weight but then gained it back? In this episode, we’re talking about the truth no one in the weight loss space wants to say out loud: weight regain is NORMAL.  Yes, even if you lost weight in a healthy and sustainable way. In this short but powerful episode, I’m breaking down the reasons people regain weight (even if you lost weight in a healthy way), what’s actually happening in your body, and why this does not mean you’ve failed. If you’ve ever felt guilt, shame, or embarrassment after gaining weight back… this episode is your permission slip to drop that—and get back on track the right way. I also dive into: Why extreme weight loss always backfires What makes sustainable weight loss different  The real reason the scale creeps up (hint: it’s not always about your discipline or willpower) Why stopping self-monitoring is a surefire way to see the scale creep up How to handle weight regain without spiraling into self-sabotage Why support and accountability are non-negotiables for long-term success The mindset shift you need to treat this as a lifelong journey (not a quick fix) Here’s the truth: your body fights to get back to its previous set point, so maintaining weight loss is a lifelong journey. This episode will help you understand what to focus on and how to get support so you don’t have to go at it alone. Resources and Links Mentioned Want support getting back on track (without starting from scratch)? DM me “coaching” on Instagram to chat about options for working together inside our Sustainable Weight Loss Method program. Instagram: https://www.instagram.com/weight.loss.dietitian Spots are open for: 1:1 Coaching  Group Coaching Program (next round starting in April) Connecting with me and next steps If this episode hit home for you, I want to hear from you 💛 Send me a DM, tell me what resonated, or just say hi. And if you’re in that place where things have crept up a bit? Don’t wait. Don’t ignore it. Let’s get you back on track—together.

    18 min

  7. Mar 2

    20: Small habit changes to lose 5-10 lbs in 8 weeks

    Ready for a habit refresh? Want to get strong and lean before summer? The best thing you can do is start now. In this episode, I’m sharing exactly what I’d focus on over the next 8–12 weeks if I wanted to feel strong, lean, and confident by summer — without dieting. March and April are the perfect time to gain momentum & get consistent with your habits before the busyness of summer rolls around. In this episode, I talk about: The real reason you’re not seeing results (even though you’re trying) Why accountability is the missing piece for most busy moms How to stop the all-or-nothing spiral Why sustainable weight loss takes time — so you need to start now What it actually looks like to enter summer feeling confident instead of panicked I also share real client results from women in different life stages — postpartum, engaged in their 20s, and mid-50s — to show you this works no matter where you are. This isn’t about a crash plan before summer. It’s about building habits now so that by May and June… they’re automatic. More confidence. More energy. More brain space. Less food guilt. You ready? Let’s go. If you’re looking for accountability over the next 8 weeks, join me inside Strong & Lean By Spring. We’re focusing on simple, high-impact habits with: 2 strength workouts per week Protein + portion guidance Weekly feedback from me 1:1 messenger support Group coaching calls & group chat I have 3 spots left. DM me “March” on Instagram: https://www.instagram.com/weight.loss.dietitian Download my FREE habits guide: 5 Habits for Sustainable Weight Loss for Busy Moms https://laineyyounkin.kartra.com/page/w1J427

    22 min

  8. Feb 13

    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
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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.

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