424. 3 Reasons You're Snacking All Day (And How To Finally Stop)

If you feel like you're constantly reaching for snacks, grazing between meals, or wondering why you're never actually full, this episode is for you. Snacking isn't inherently bad… but when you're eating throughout the entire day without ever feeling satisfied, those extra calories can add up quickly even when you don't feel like you're eating a lot of food. The result? You unintentionally go over your calories without realizing it, and don't lose fat. After a decade of coaching women through fat loss, I see the same patterns come up over and over again when someone feels like they "can't stop snacking." And chances are, your constant hunger has less to do with willpower than you think. In today's episode, I'm breaking down the 3 biggest reasons you may be snacking all day, including the one I see holding women back from feeling full and satisfied the most. Plus, I'm sharing a simple strategy you can start using today to make your meals more filling, stop grazing between them, and make staying within your calorie budget for fat loss so much easier. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Shop Our Meal Plans HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 198: BONUS: 5 Tips To STOP Late Night Snacking 🎙️Episode 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 365: Easily Save Calories With These 7 Easy Food Swaps For Fat Loss I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

What if the reason you haven't lost weight yet isn't because you don't know what to do… but because, if you were actually honest with yourself, you don't want the results badly enough? In today's episode, I'm joined by Hot & Healthy member Shannon, who is getting incredibly candid about losing 16 pounds after years of wanting to change her body. Shannon's story is unique because she's not new to weight loss, or even the Membership. She joined the Membership once before, lost a few pounds, and then slipped right back into her old habits without ever achieving her goals. The second time around? Something was different. After an incredibly stressful season left her at a weight she hadn't seen in years, unable to fit into her work clothes and feeling like she had completely stopped prioritizing herself, Shannon had what I call her "back to the wall" moment. There was no turning back. Something had to change. In this episode, she shares what was different between her first and second attempts at weight loss, why wanting the outcome isn't always the same as being willing to do the work, and how she stopped freaking out over the scale and started falling in love with the process instead. If you've ever felt frustrated by starting over, losing momentum, and ending up right back where you began, Shannon's story will show you what can happen when you finally decide to approach the process differently. Join the Hot & Healthy Membership for affordable coaching, structure and accountability to stay consistent HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 142: RODRIANNA'S STORY: What is My Weigh vs. What is the WORK 🎙️Episode 385: KELLY'S STORY: Losing 16 Pounds When You Thought You Were Doing Everything Right 🎙️Episode 355: I Lost 10 Pounds Then My Weight Stalled... What Gives? 🎙️Episode 145: MORGAN'S STORY: 16 Pounds Down & How to Stop Getting in Your Own Way I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Keeping 20 pounds off for 10 years didn't happen because I had more willpower or discipline than everyone else. The biggest shift was changing the standards I held myself to around how I ate, moved my body, and made decisions on a daily basis. Over time, those standards became habits and eventually just became the way I lived my life. After talking about this concept with my 1:1 coaching clients, I decided to dedicate today's episode to the exact rules I followed to maintain 20 pounds of weight loss for 10 years before embarking on my pregnancy and motherhood journeys. The rules I'm sharing aren't restrictive diet rules or another list of generic weight loss tips you "should" be following. They're the simple standards and habits that shaped how I approached food, movement, and consistency every day, allowing me to maintain my results without feeling like I was constantly dieting. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Grab the FREE Starbucks Swaps Guide HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 349: ALYSSA'S STORY: Losing 20 Pounds by Putting Herself First With Simple, Realistic Weight Loss Tweaks 🎙️Episode 244: Your Simple Guide To Losing 20 Pounds (Fit Girl Fall) 🎙️Episode 173: DIVYA'S STORY: 20 Pounds Down After 10 Years of Fad Dieting & NO Progress I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

What if the nutrition advice you're following to lose weight is actually the very thing keeping you stuck or even contributing to weight gain? In today's episode, I'm coming for three of the most common pieces of nutrition advice I see all over social media right now. And some of these might surprise you because they're things you've probably been told are "healthy" or even necessary for fat loss. The problem isn't always the advice itself… It's following it without understanding whether it actually makes sense for you and your goals. I'm breaking down three popular strategies that sound like they should help you lose fat, but may not be doing what you think they are. And if you've tried them and still aren't seeing the results you want, I'll explain exactly the reason why. If you're tired of all the conflicting nutrition advice you see online every single day you hop on your phone and wondering what the heck you're actually supposed to be doing to lose fat, this episode is for you. MARK YOUR CALENDARS: Doors open September 20th for 50% off the Hot & Healthy Membership, and the Fit Girl Fall Challenge (our biggest challenge of the entire year) officially kicks off Monday, October 5th! Join the Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 297: 6 Ways Social Media Is DERAILING Your Weight Loss Goals (Why & What To Do About It) 🎙️Episode 262: Overrated Fat Loss Advice That Is Ruining Your Weight Loss Goals 🎙️Episode 229: TikTok Advice That Is Making You GAIN Weight (Shed Fat For Summer Series) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Do you feel like you're sticking to your calories… until suddenly you're raiding the snack cabinet, grazing in the kitchen, or eating way more than you planned? If overeating is one of the biggest things keeping you from staying in a calorie deficit and seeing fat loss progress, today's episode is for you. Because while overeating can happen for so many different reasons, there are some very common nutrition-related habits I see with my clients that are actually very avoidable and things we can change. In this episode, I'm breaking down five common reasons you may be overeating and the realistic, practical solutions you can start trying to feel fuller, more satisfied, and more in control around food. We'll talk about how to know if you're eating enough earlier in the day, whether you're getting enough protein and fiber, how to make your meals actually filling so they support you for hours instead of minutes, and even how your workouts could be influencing your appetite. Because at the end of the day, the goal with fat loss isn't to be starving all the time. It's to understand what's actually causing you to overeat, fuel your body properly, and make the tweaks that help you feel good while still achieving your fat loss goals. Book a Game Plan Consultation HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 220: Q&A: How To Stop Emotional Overeating When Stressed 🎙️Episode 216: Q&A: How To Stop Overeating Everything In Sight When You Get Home From Work 🎙️Episode 190: SARAH'S STORY: How To STOP Overeating and Lose 50 Pounds 🎙️Episode 183: FIT GIRL FALL: What To Eat… After You Overeat 🎙️Episode 166: BONUS: How to Stop Overeating Every Weekend  I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Wanting fat loss results fast isn't the problem…. But when that impatience gets in your head, makes you question whether what you're doing is working, or convinces you to constantly change your approach, that's where things can start to fall apart. I know how hard it is to look at where you are right now, think about where you want to be, and feel like you still have so far to go. I felt this firsthand postpartum when I was 50 pounds heavier and looked in the mirror wondering, "How are we gonna get there?" The truth is, fat loss takes time. And when you desperately want to feel like yourself again, staying patient can be one of the hardest parts of the process. That's why in today's episode, I'm sharing three things that will help you stay patient while losing fat, including what "fast" fat loss actually looks like, where your impatience may really be coming from, and the mindset shift that helped me stay focused throughout my own journey. We're also talking about how your past dieting experiences can completely change the way you view your progress, causing you to think you're not making progress when you actually are. If you're doing the work but constantly thinking, "Why am I not there yet?", this episode will help you stay focused on what's actually working instead of letting your impatience sabotage your progress. Grab the Breakthrough Plateau Plan HERE Join the Hot & Healthy Membership HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 383: How To Lose Weight Fast But Safely & Sustainably 🎙️Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 🎙️Episode 326: 3 Things I Changed To Break Through My Most Recent Weight Loss Plateau & Fit Back Into My Pre-Pregnancy Jeans! I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Losing weight is challenging on its own, but add a demanding career to the mix and it can feel even harder, especially when you don't have the right systems in place. That's why in today's episode, I'm tackling a topic I haven't addressed on the podcast before: losing fat when you have a busy, demanding career. When you're juggling deadlines, clients, meetings, family, and a million other responsibilities, your fat loss goals can quickly become the easiest thing to push to tomorrow. And the truth is, wanting results usually isn't the problem. It's making your goals a real priority when your time and mental bandwidth are already stretched thin. In this episode, I'm sharing four honest truths about losing fat with a demanding career, including the realistic shifts you may need to make with your time, the simple habits that can make staying on track so much easier, and why keeping commitments to yourself matters just as much as the ones you make at work. If you're ambitious, busy, and tired of your fat loss goals constantly falling to the bottom of your to do list, this episode is for you. Grab the FREE Starbucks Swaps Guide HERE Grab the Ultimate Fat Loss Recipe Vault HERE Book a Game Plan Consultation Call HERE Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 179 FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting to Lose Weight 🎙️Episode 293 How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen 🎙️Episode 324 JENNA'S STORY: 22 Pounds Down In 6 Months (Intuitive Eating to Fat Loss, Long Work Days & Traveling Without Weight Gain) 🎙️Episode 363 Q&A: How To Always Have Dinner Ready When Busy & Trying to Lose Weight I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

In today's episode, I'm joined by my former 1:1 coaching client Alisha, who has lost over 30 pounds through two very different chapters of her weight loss journey: first without medication inside our 90 Day Fit Babe Body program, and more recently with the support of a GLP-1. After losing 15 pounds during coaching, Alisha knew how to structure her meals, prioritize protein, and lose fat without starving herself. But after navigating menopause and what she calls "calorie deficit fatigue," she eventually realized she needed something different after more than two years of debating whether to try an injectable. Not instead of the habits she had built, but alongside them. In this episode, Alisha gets incredibly candid about why she ultimately chose to start a GLP-1, the stigma she had to work through, and what losing another 20 pounds on medication has actually looked like. We talk about side effects, appetite, maintaining muscle, eating enough, and why she firmly believes that the medication still doesn't do the work for you. If you're considering a weight loss medication, navigating weight loss during menopause, or simply curious about what losing weight with AND without a GLP-1 can really look like, you're going to love Alisha's refreshingly honest perspective. Apply to be coached by Lauren HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 307: Q&A: "Stop Getting Discouraged By Your Friend Losing Weight Faster Than You Who's Taking Ozempic" 🎙️ Episode 237: ALISHA'S STORY: How To Lose 10+ Pounds After 40 Years Of Dieting, Being Post-Menopausal & Eating Out Weekly 🎙️ Episode 128: Dr. Spencer Nadolsky on Prescription Weight Loss I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

How can you track calories, pay attention to what you're eating and intentionally work toward weight loss without making your kids feel like they need to do the same? That's exactly what I'm addressing on today's episode after a listener asked how to pursue weight loss when you know little eyes are watching your every move. As a Dietitian and a mom, I think it's important to talk honestly about this. You should be mindful of how you talk about food, calories and your body around your children, but that doesn't mean you need to feel guilty for wanting to lose weight or work toward your own fitness goals. In this episode, I'm breaking down 3 things you can start doing today to pursue your own goals while still helping your children develop a positive relationship with food and their bodies. I'm also sharing my perspective on why wanting to lose fat does NOT automatically mean you're setting a bad example for your kids. We'll talk about how to be intentional about your own nutrition without making your goals your child's goals, what your kids are actually paying attention to, and what really matters when it comes to the example you're setting. Apply to be coached by Lauren in 90 Day Fit Babe Body HERE  Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE  Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 415: Why Losing Weight Requires You To Be Selfish 🎙️ Episode 165: MICHELLE'S STORY: 20 Pounds Down & Being A Healthy Role Model as a Mom 🎙️ Episode 137: Can You Lose Weight & Have a Good Relationship With Food? I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!

Are you constantly pouring into your career, your family, your kids, and everyone around you, only to realize that you're always the last person on your own priority list? Between unread text messages, a never ending list of household chores, managing everyone's schedules, and all the other responsibilities that come with being a busy woman, it can feel like there's simply no time left for you. But here's the thing you have to realize… if you want to lose weight and make lasting changes to your health, you're going to have to get a little selfish with your time. In today's episode, I'm talking about why prioritizing yourself isn't selfish in the way you might think. I'm sharing what this has looked like in my own life, especially through motherhood, and why making time for your nutrition, workouts, and your own goals is something you should feel good about, not guilty about. Because you can't keep pouring from an empty cup and expect to feel your best. If you're always taking care of everyone else while putting yourself last, this episode is your reminder that you're allowed to take care of yourself, too. Book a Game Plan Consultation Call HERE Apply to be coached by Lauren in 90 Day Fit Babe Body HERE Purchase Slim Down, Eat Up HERE Join the Hot & Healthy Membership HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️ Episode 414: How Catherine Lost 13 Pounds in 9 Weeks Without Exercising 🎙️ Episode 412: The Exact Strategy To Get Your Diet Back On Track While Your Kids Go Back To School 🎙️ Episode 48: From mom-guilt to HOT MAMA: How to prioritize yourself with kids I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!