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PODCAST

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

Lainey Younkin, MS, RD | Registered Dietitian

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

health & fitness nutrition

All Episodes

14:58

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

Sustainable Weight Loss For Moms | Lose Weight,... ·

2026/03/26

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

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17:32

21: Embarrassed that you regained weight? Why it’s...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2026/03/17

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,

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22:02

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

Sustainable Weight Loss For Moms | Lose Weight,... ·

2026/03/02

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

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19:23

19: Making Changes but No Weight Loss Yet?

Sustainable Weight Loss For Moms | Lose Weight,... ·

2026/02/13

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

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17:10

18: Thinking about a GLP-1 for weight loss? Here’s...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2026/01/23

Wondering if you should go on a GLP-1 for weight loss?Feel like you’ve tried everything—clean eating, consistent workouts, maybe even a dietitian or a diet plan—and still the scale won’t budge? Does it seem like everyone around you is on a GLP-1, and now you're questioning if it’s time for you to do the same, even though something deep down says, “I think I can do this on my own if I just had the right support.” Let’s clear the confusion. In this episode, I dive into the truth about GLP-1s (e.g

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24:46

17: What the New 2026 Dietary Guidelines Mean for...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2026/01/16

Did you see the new upside-down food pyramid and think, “Wait… what?” Are you wondering what these new guidelines actually mean for weight loss, health, and your daily meals as a busy mom? Are you fustrated by the mixed messages around carbs, protein, & fats? In this episode, I’m breaking down the new 2026–2030 Dietary Guidelines—what I think about them and what they really mean for weight loss and general health. You’ll learn what I like, what I don’t like, and how to interpret them through

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23:57

16: Micro Habits to Create a Slight Calorie Deficit...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2026/01/06

Tired of making a resolution to lose weight—only to feel off-track by February?In this episode, we’re ditching the diet mindset and focusing on micro habits—tiny, doable shifts that help you naturally create a slight calorie deficit (and actually stick with it this year). I’m sharing my favorite small-but-mighty habits that fuel your metabolism, keep you full, and help you lose weight without counting calories, cutting carbs, or overhauling your life. If you’re a busy mom looking for a sustainable

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28:03

15: How to Avoid Holiday Weight Gain (Without...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/12/10

Feel like your calendar’s overflowing with holiday parties, sugary treats, and zero time to focus on you? Wondering if it’s even possible to stay on track with your health and weight loss goals right now?In today’s episode, I’m giving you my exact plan to enjoy the holidays without gaining 5+ lbs. I’m sharing exactly what I’m doing this week with three parties back-to-back—and what I’m coaching my clients to do too. Because the truth is, you don’t have to restrict or miss out to stay consistent

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17:30

14: How to Create a Calorie Deficit Without Counting...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/11/14

Calorie counting works, but it’s not sustainable for most moms.You want to be able to go out to eat like a normal person without thinking about the macro breakdown in everything on the menu. But is it possible to lose weight without counting calories? In this episode, I’m sharing exactly how to create a calorie deficit for weight loss—without counting calories. I’m giving you the top six strategies I use with my clients (and myself) to create a calorie deficit without counting, tracking, or

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28:21

13: Eating Healthy Fats but Not Losing Weight? Here’s...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/11/08

Were you also a victim of the low-fat craze of the 90s?In this episode, we’re unpacking everything you need to know about fat and weight loss. Welcome to part three of our macronutrient series. We’ve already tackled carbs and protein, and today we’re diving deep into fat—what it is, what types you should be eating (and avoiding), and how it affects your weight, hormones, hunger, and overall health. We’re busting myths from the 90s, talking portion sizes, and giving you simple swaps you can make

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27:41

12: How Much Protein Do You Actually Need to Lose...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/10/31

Protein is everywhere right now—but is it actually worth the hype?In this episode, I break down exactly what protein is, why it’s so important for weight loss, how much you actually need, and the real reason you're raiding the pantry at 4 p.m. If you're a busy mom trying to lose fat, build muscle, and stay sane while feeding your family, this one’s for you. I’m also sharing my top tips for getting in enough protein without obsessively tracking—plus the #1 mistake I see women making at

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31:46

11: How to Eat Carbs and Still Lose Weight as a Busy Mom

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/10/21

Ever told yourself, “I’m cutting carbs starting Monday”—only to find yourself elbow-deep in a bag of pretzels by 3 p.m.?You’re not alone. Carbs have been blamed for weight gain for decades, but what if the real issue isn’t the carbs... it’s the type, the portion, and what you’re pairing them with? In this episode, I'm breaking down everything you actually need to know about carbs and weight loss. If you’ve ever felt confused about good vs. bad carbs, wondered if bread is “off limits,” or tried

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22:34

10: How Often Should You Weigh Yourself?

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/10/10

Do you feel like the scale dictates your mood? Have you ever “gained” a pound overnight and spiraled… even though you didn’t do anything different? Wondering if you should weigh yourself daily, weekly, or not at all?In this episode, I’m breaking down the truth about weighing yourself on your weight loss journey. Spoiler alert: it’s not a one-size-fits-all answer. This episode is your no-BS guide to understanding what the scale actually measures, how to use it (or not) as a tool for progress, and

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37:23

09: Why Your Weight Won’t Budge: 4 Shifts Every Mom...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/10/06

Still stuck in that same 5-pound range, wondering what gives? You’re not alone—and no, it’s not just your hormones. In this episode, I’m breaking down the exact 4 shifts that have helped hundreds of busy moms finally lose the weight and keep it off (without cutting carbs, counting macros, or swearing off sweets). If you’re a mom 35 or older and what used to work isn’t working anymore, this episode is a must-listen. I’m sharing a condensed version of the free training I did last week, so you can

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19:43

08: 4 Ways You’re Sabotaging Your Consistency (and...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/09/20

Feel like you can’t stay consistent no matter how hard you try?You want to be consistent with your habits, but soccer practice, laundry, and last-minute work meetings keep derailing your progress. Sound familiar? In this episode of Sustainable Weight Loss for Moms, I’m diving into 4 sneaky ways you might be sabotaging your own consistency—without even realizing it—and more importantly, how to fix it. If you’ve ever said, “I just can’t stay consistent,” this one’s for you, mama. You’ll learn simple

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17:54

07: Why Stress Eating Happens & What to Do About It

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/09/12

Ever find yourself elbow-deep in a bag of chips or pint of ice cream after a stressful day?Feel like you shouldn’t be turning to chocolate or cookies when you’re overwhelmed—but do it anyway? Wonder if stress eating is sabotaging your progress… or if it’s even that bad? This episode is for you, mama. I’m going off-script this week to talk about something that’s been feeling extra real: stress eating. With everything going on lately, I’ve felt the heaviness too—and I know I’m not alone. So let’s

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20:26

06: Stuck in the Same 5 Pound Range? Here’s Why.

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/09/06

Feel like your weight is stuck bouncing between the same 5 pounds?You’re eating healthy, working out, doing all the things—yet the scale refuses to budge. Sound familiar? That constant up-down-up-down loop can feel so defeating, especially when you're putting in real effort. But what if the issue isn’t your willpower… it's something else. In this episode, we’re breaking down the real reasons the scale won’t move—and what to do instead. If you’ve ever felt stuck in the same 5-pound weight range,

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24:19

05: Ready to Get Back Into a Routine? How to Make...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/08/29

Ready to get back into a routine?Now that summer’s winding down and fall is around the corner, you might be craving a little structure again. Between school drop-offs, lunch-packing, and soccer practices, it’s easy to put your health goals on the back burner. But this season is actually one of the best times to refocus—without going all in and burning out (again). In this episode, I’m sharing how to harness that fresh-start September energy and make weight loss simple by focusing on just one habit

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18:43

04: The Truth About Weight Loss Maintenance No One...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/08/21

Have you ever thought about what happens after you lose the weight?Most diets focus on the “weight loss phase” but totally leave you hanging when it comes to maintaining those results. No wonder 80–90% of people regain the weight they lose. But here’s the truth: if you can’t keep doing what you’re doing forever, you won’t keep the results forever either. In this final episode of our 4-part series, we’re talking all about maintenance — the most overlooked and most important phase of the weight loss

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19:27

03: Why You’re Working Out But Not Losing Weight (and...

Sustainable Weight Loss For Moms | Lose Weight,... ·

2025/08/20

Are random workouts keeping you stuck? Raise your hand if you’ve ever bounced between YouTube workout videos, Instagram challenges, or random gym classes hoping to finally see results. 🙋‍♀️ And yet… your clothes still don’t fit right, your belly fat won’t budge, and you’re frustrated that all that effort isn’t showing up in the mirror. You’re not alone, mama. In this episode of Sustainable Weight Loss for Moms, I’m breaking down why random workouts won’t get you the toned, lean look you’re after —

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