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PODCAST

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

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,

health & fitness fitness

All Episodes

17:55

261| Simple Fat Loss Foundations for Moms

Effective Weight Loss for Moms | High protein,... ·

2026/10/05

Fat loss can feel confusing, especially when you're juggling kids, a schedule that never slows down, and about a hundred opinions on what you "should" be doing. Calories, macros, cardio, lifting... where do you even start?I've been there. When I first set out to lose fat, I thought it would be simple. Track my food, watch the scale drop, done. Then real life showed up, the numbers stopped cooperating, and I had no idea what I was doing wrong. If you've ever felt like you're putting in the effort

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9:50

260| Live Coaching: Dealing with Emotional Eating...

Effective Weight Loss for Moms | High protein,... ·

2026/09/30

Ever have one of those days where everything snowballs, you're putting out fires from morning to night, and by evening your brain is begging for ice cream or that bag of chocolate chips in the pantry? Yep, me too.In this episode, I'm sharing a moment from a coaching call with a client who had a really hard day. She was on a long drive home, already thinking about ice cream, but this time she did something different. I'll let you hear what that was. We also get into why food feels so comforting in

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16:33

259| She's Down 11 Pounds of Fat and Up 2 Pounds of...

Effective Weight Loss for Moms | High protein,... ·

2026/09/28

Have you ever done everything "right" and still felt like nothing was changing?If you're a busy mom who is working hard to lose weight and not seeing the results you expected, this episode is for you. Today I'm sitting down with my client Jessica, a stay-at-home mom of three, to talk about what it's really like to keep showing up when the scale won't budge. Jessica shares where she was before we started working together. She was putting in the effort, following all the traditional advice, and

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18:51

258| Is That Weight Loss Advice Actually Good for...

Effective Weight Loss for Moms | High protein,... ·

2026/09/23

You've seen the posts. Someone lost 20 pounds with one weird trick, one supplement, one "hack" nobody's talking about. And some part of you thinks... what if this is it? What if this is the thing that finally works?I get it. I've been there too, wondering if I just fell for really good marketing. In this episode, I'm breaking down exactly how I, as a registered dietitian, filter through the noise to figure out what's real and what's just confidence dressed up as expertise. Because here's the thing:

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15:18

257| Is the Scale Stuck Even Though You're Doing...

Effective Weight Loss for Moms | High protein,... ·

2026/09/21

You've been putting in the work. The habits are dialed in, the workouts are happening, and yet that number on the scale hasn't budged in weeks. Maybe even months. If you've ever stood in your bathroom wondering whether your fat loss plan is actually broken, or whether you're missing something everyone else seems to just "get," this episode is for you. I'm pulling back the curtain on what a real plateau actually looks like versus what just feels like one. Spoiler: most people think they're stuck way

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15:20

256| The Simple First Step to Actually Finding...

Effective Weight Loss for Moms | High protein,... ·

2026/09/16

If you've ever ended the day realizing you meant to work out, meant to prep for tomorrow, meant to do something for you, and none of it happened... this episode is for you.I'm breaking down why moms constantly run out of time for the healthy habits they know they want, and why it has nothing to do with discipline or willpower. You are not lazy. You are not confused about what to do. Something deeper is going on, and once you see it, you can't unsee it. We'll talk about the real reason

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15:28

255| Why Changing Up Your Weight Loss Plan Every Week...

Effective Weight Loss for Moms | High protein,... ·

2026/09/14

Be honest with me for a second. How many diets have you started this year? How many workout plans are sitting abandoned in a note on your phone right now?If you feel like you're always trying but never actually getting anywhere with fat loss, I need you to listen to this episode. Because what I'm about to share isn't about willpower, and it's not about finding the "right" plan. It's about a pattern that's probably been running your life for way longer than you realize, since you were a teenager,

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17:02

254| Having a Perky Butt Isn't Genetic, It's a Simple...

Effective Weight Loss for Moms | High protein,... ·

2026/09/09

For most of my life I thought I just got a pancake butt and that was that. No amount of squats was ever going to change my genetics... or so I thought. In this episode I'm telling you the real story of how I went from feeling flat and frustrated to actually building a butt I'm proud of, plus how it accidentally fixed a problem I didn't even realize was connected to weak glutes. I'm walking you through the mindset shift that changed everything for me, the surprising reason most women's glutes aren't

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2:25

4 Fat Loss Mistakes Moms Make

Effective Weight Loss for Moms | High protein,... ·

2026/09/08

If you've ever felt like YOU'RE the reason every diet has failed...this is for you. I don't actually think that's true. I think you're stuck in one of four patterns, and I want to help you figure out which one. I'm hosting a free live training, 4 Fat Loss Mistakes Moms Make, on Tuesday, September 29th at 11 AM Central. I'll walk you through all four patterns, help you figure out which one is yours, and give you the plan to finally break the cycle. I'm a Registered Dietitian, certified personal

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12:21

253| How Chasing the Best Fitness Plan Can Keep Moms...

Effective Weight Loss for Moms | High protein,... ·

2026/09/07

Ever feel like you're drowning in fitness advice? Fasted cardio, heavy lifting, seed oils, meal timing... everyone's got an opinion on the "right" way to lose weight, and it's exhausting trying to sort through it all. In this episode, I'm sharing a personal story about a floor renovation (yes, really) that taught me something huge about why so many moms stay stuck in analysis paralysis instead of making progress toward their fat loss goals. We're talking about the difference between the boring

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14:38

252| The Simple Answer To How Much Protein Moms Need...

Effective Weight Loss for Moms | High protein,... ·

2026/09/02

If you've ever downloaded a macro tracking app, stared at the protein number, and thought "okay but what am I actually supposed to do with this," this episode is for you.I get asked about protein intake for women almost every single day in my DMs and with my clients, and honestly, there's a lot of conflicting advice out there. Some people are telling you to eat 200 grams a day. Others are saying protein doesn't even matter that much. So who's right? In this episode, I'm breaking down how I actually

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15:10

251| Is Being 'Good' All Week Actually Stalling Your...

Effective Weight Loss for Moms | High protein,... ·

2026/08/31

Is being good on your diet all week actually working against your goals?For years, I lived by a rule that felt totally logical: be strict Monday through Friday, then loosen up on the weekends. Eat clean, skip the carbs, say no to everything fun... and then somehow "make up for it" by Saturday. Sound familiar? I want to tell you something I don't talk about very often: I struggled with this exact pattern for years. Years. And no matter how disciplined I was during the week, the weekends always

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13:27

250| If Walking Into the Weight Room Feels...

Effective Weight Loss for Moms | High protein,... ·

2026/08/26

Feeling intimidated every time you walk into the weight section of your gym? You are not alone, and today I'm getting real about why so many women feel this way. As a registered dietitian, certified personal trainer, and mom of five, I hear this from my clients all the time. One recently told me she felt so intimidated that she just walked around the weight room without touching a single piece of equipment. I get it completely, because I used to feel exactly the same way. There was a time I felt

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15:01

249| The Way You're Meal Planning is Probably...

Effective Weight Loss for Moms | High protein,... ·

2026/08/24

Is dinner sneaking up on you again... tonight? And tomorrow? And basically every night this week? If you've ever stood in the grocery store at 5pm with no plan, no idea what to make, and your blood sugar making all your decisions for you, this episode is for you. I'm sharing why so many of us moms are stuck in reactive mode when it comes to dinner, and why that's honestly not our fault (spoiler: nobody taught us this). I'm also getting personal about my own before and after with meal planning: what

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12:58

248| Why Knowing More Is Keeping You From Losing Weight

Effective Weight Loss for Moms | High protein,... ·

2026/08/19

Have you ever scrolled through Instagram and seen a fitness "expert" confidently telling you that everything you thought you knew about lifting weights is wrong? Yeah, me too. And it happens constantly.As a registered dietitian and certified personal trainer (and mom of five, so you know I don't have time to waste), I see this play out over and over with the moms I work with. We are drowning in fitness information overload. Podcasts, newsletters, freebies, conflicting opinions on seed oils, cardio,

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21:17

247| 3 Reasons You're Not Losing Fat Even Though...

Effective Weight Loss for Moms | High protein,... ·

2026/08/17

Are you tracking your macros perfectly and still not seeing the scale move? Tracking can be such a chore and not seeing a result from all the effort is just plain annoying.In this episode of Effective Weight Loss for Moms, I'm breaking down 4 of the biggest reasons macro tracking can feel like it's just not working, even when you are doing everything "right." I share the mistake I made myself for years (yes, even as a dietitian) and why so many women don't even realize it's happening to them. We'll

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16:19

246| Does Taking Time to Workout and Focus on Your...

Effective Weight Loss for Moms | High protein,... ·

2026/08/12

Do you ever feel guilty for working out? Like you should be with your kids instead, but here you are dropping them off at the gym childcare or letting them watch a show while you get your workout in? I hear this from moms all the time, and for years I felt it too. Not as a clear thought, more like this quiet feeling that taking time for myself meant I was doing something wrong. That prioritizing your health as a mom somehow made me selfish. In this episode, I'm digging into where that feeling comes

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22:05

245| You Want to Start Strength Training but Don't...

Effective Weight Loss for Moms | High protein,... ·

2026/08/10

So, you've decided it's finally time to start strength training but keep getting stuck before you even walk into the gym. Now what? I see it all the time with the moms I work with. You know all the benefits. You know it's good for your metabolism, your bones, your hormones. You're done with the workout classes and the endless cardio that isn't getting you anywhere. But then you actually think about starting, and suddenly you've got a hundred questions running through your head. Home or gym? What

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12:53

244| Why You Can't Stop Eating at Night

Effective Weight Loss for Moms | High protein,... ·

2026/08/05

Do you ever feel like you're doing everything right all day long... and then the second the kids go to bed, it's like a switch flips? You find yourself standing in front of the freezer, digging through the pantry, eating things you swore you weren't going to touch?I used to think something was wrong with me. I thought I just didn't have enough self-control, discipline, or willpower. I'd tell myself, "Tomorrow I'll do better," and then the exact same thing would happen again the next night. If

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12:58

243| Why Nothing You've Tried for Weight Loss Has...

Effective Weight Loss for Moms | High protein,... ·

2026/08/03

Be honest with me for a second. How many times have you started a new workout plan, a new diet, a new "this time I'm really going to stick with it" plan, only to find yourself right back where you started a few weeks later? I've been there too. And for a long time, I thought something was wrong with me. Turns out, that's not the real problem at all. In this episode, I'm digging into the real reason so many of us struggle to stick with the healthy changes we so desperately want to make, and why that

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