Portion Control

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You’ve got the discipline. The drive. The color-coded food plans. So, why does it still feel like no matter how hard you try, your healthy eating habits just won’t stick? If you find yourself stuck in a cycle of starting strong and burning out fast, this episode is for you. You’ll learn: → Why micromanaging your food choices keeps backfiring (even when it feels productive) → The emotional urgency behind “perfect eating” — and how to unhook from it → The surprising reason your Type A skills aren’t the problem (and how to use them differently) → What sustainable food habits actually look like — without losing structure or giving up control entirely This isn’t about giving up. It’s about finally learning the difference between control and clarity, so your eating habits can feel natural, not forced. Learn more at: https://katrentas.com/too-much-control-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You want to eat healthy, feel in control, and stop obsessing over every bite, but some part of you still believes you should be tracking everything you eat. “Should I be counting calories?” “Is this the only way I’ll ever lose weight?” “What if I stop and totally lose control?” If tracking feels like the only way to stay on track, this episode is for you. You’ll learn: → Why calorie counting isn’t the problem - your relationship to it is → The sneaky belief that turns helpful tools into exhausting ones → What it looks like to eat healthy naturally without tracking → A simple mindset shift that frees up your energy around food This isn’t about whether calorie counting is good or bad, it’s about reconnecting with what you actually want for your health, and learning to trust that’s enough. Learn more at: https://katrentas.com/dont-need-a-food-tracker-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership  

🌞 Summer Sprint: Private Coaching with Kat (3-Month Intensive) A one-time offer to change the way you eat — for good — in just one summer. What if this summer wasn’t just about losing structure, winging meals, and telling yourself you’ll get back on track in the fall? What if, between spontaneous outings, vacation snacks, and the general “What day even is it?” energy of summer, you could actually feel calm and in control around food? For the first (and only) time, I’m offering 3 private coaching spots for a 3-month Summer Sprint: a high-impact, personalized experience to help you become a naturally healthy eater, feel calm around food, and reach your ideal weight without pressure or perfection. This offer includes: 🗓 12 Private Coaching Sessions With Kat In 3 Months (60 minutes each, 4 per month) ✅ Instant Access to the Own Your Eating Habits Course 🧠 Deep-dive coaching, accountability, and real-time support tailored to your life 🎯 We begin the week of July 1st — only 3 spots available! Special Note for Current Members: If you’re an Own Your Eating Habits member, your monthly membership fee will be waived for the duration of your Summer Sprint! Investment: $2000 total (Afterplay or Klarna flexible payment options also available)  NOTE: This format won’t be offered again. First come, first served. → Reserve Your Summer Transformation Here Let’s do this, friend!🏖️

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You know how you want to eat. You’ve read the books, saved the meal plans, even stocked your fridge a few times for ultimate success. So why does it still feel so hard to follow through, even when you want to? If you feel like you just don’t have the energy to care about healthy eating right now, this episode is for you. You’ll learn: → The critical difference between being physically tired vs. emotionally exhausted → Why burnout makes healthy eating feel impossible (even when you know what to do) → How one small shift in thinking can start giving you your energy back → A new way to approach tiredness that doesn’t rely on motivation or willpower This isn’t about pushing through. It’s about understanding what’s actually draining you and how to finally stop waiting for the “perfect time” to take care of yourself. Learn more at: https://katrentas.com/eating-healthy-without-energy-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You try to focus on work, relationships, or just enjoying your day, but your brain won’t stop thinking about food. What should I eat next? Did I eat too much earlier? Why can’t I stop craving things? If you feel like food is always on your mind, this episode is for you. You’ll learn: → Why constant food thoughts are a stress signal, not a food addiction → The surprising root cause of why your brain turns to food for comfort → How one client stopped spiraling around food by addressing a single belief → 3 practical steps to reduce food chatter without more control or willpower This isn’t about thinking less about food by trying harder, it’s about giving your body what it’s actually been asking for all along. Learn more at: https://katrentas.com/stop-thinking-about-food-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You start your day with the best intentions — but by the time the sun sets, your cravings kick in. You feel exhausted, burned out, and suddenly food feels like the only thing that will make it better. If you’ve ever felt like your healthy habits fall apart at night, this episode is for you. You’ll learn: → Why nighttime stress eating isn’t about willpower — it’s about burnout → What your cravings are really trying to tell you → How to stop ending your day in reactive food decisions → Practical ways to regulate stress so you can eat with intention — even after a long day → How to create comfort without sabotaging your progress This isn’t about eating perfectly. It’s about working with your body — and giving it what it actually needs at the end of the day.  Learn more at: https://katrentas.com/stop-stress-eating-night-podcast/ — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You know what to do. You’ve cleaned up your eating, made progress with habits, and told yourself this time you’re really committing to weight loss. But then you overeat after a long day. Skip a meal prep. Make a food choice you didn’t plan for — and suddenly it feels like all your progress is undone. You start spiraling: “Why am I still doing this? I know better.” In this episode, we’re unpacking why these moments of “messing up” with food feel so heavy — and what it actually means when you keep knowing what to do…but don’t always follow through. You’ll learn: → Why trying to eliminate human error is secretly sabotaging your consistency → How perfectionism, shame, and internal pressure are stalling your healthy eating progress → The reason your brain resists ease with food and why it clings to struggle, even when it leads to burnout → What really creates lasting weight loss (hint: it’s not performing your habits perfectly) → How to build sustainable healthy eating habits, even when you’re tired, busy, or not feeling your best If you’ve ever felt like one mistake ruins everything, this episode will help you shift your relationship with food missteps so they don’t keep derailing your weight loss goals. This isn’t about giving yourself a pass. It’s about building healthy eating habits that work with your humanity — not against it. Learn more at: https://katrentas.com/healthy-eating-human-error-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You’re eating clean. Skipping the snacks. Saying no to dessert. Tracking your meals. You’re following all the healthy eating rules — maybe better than ever — but the scale isn’t moving, your body isn’t changing, and honestly? You’re exhausted from trying. In this episode, I’m breaking down why your healthy eating and weight loss efforts feel like they’re going nowhere — even when you’re doing everything “right.” You’ll learn: → Why your go-to healthy habits aren’t translating to the results you want → How perfectionism and pressure disguise themselves as “discipline” — and sabotage your progress → The subtle ways high-effort tactics like tracking, researching, and over-planning can actually stall weight loss → Why most women don’t need a new plan — they need a new relationship with the basics → What it really takes to make healthy eating work for the long haul — without burning out If you’ve ever felt stuck between trying so hard and getting nowhere, this episode will help you understand what’s happening beneath the surface — and how to start making progress again. This isn’t about lowering your standards. It’s about finally letting go of what’s not working, and learning how to eat in a way that’s simple, sustainable, and actually creates results. Learn more at: https://katrentas.com/healthy-eating-isnt-working-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You start building healthy eating habits with the best of intentions, yet still haven’t created the long-term results you want. You want to feel consistent. You want to feel proud of yourself. You’re tired of starting strong, only to feel like one off-plan meal or missed day undoes everything. If that sounds like you, this episode is for you. This week, we’re talking about what it really takes to solidify healthy eating habits and why missing a day, overeating, or eating off plan isn’t the problem you think it is. Inside, I’ll walk you through: → Why healthy habits aren’t built by never messing up, but by how you respond afterward → How to stop turning one off-plan meal into an off-track week → How to return to healthy eating calmly, without guilt or overcorrection → What my most successful clients focus on to create unshakable consistency with food You’ll hear how to stop tying your self-trust to perfect eating, what to do when life gets messy, and the real process of building habits that last for a lifetime (not just a few good weeks). Learn more at: https://katrentas.com/solidifying-healthy-habits-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership

💡 FREE COURSE: Solve Your Food Struggles In 5 Days Take the next step and start making healthy eating easier today. Access my free video series now: https://katrentas.com/course  — 🎙️IN THIS EPISODE: You’re doing so many things right to eat healthy. But when the scale fluctuates, or progress feels slow, the panic creeps in. You wonder if you’re missing something — if you should be trying harder to make it work. You’re tired of the pressure, but part of you still believes effort equals results. If that sounds like you, this episode is for you. This week, we’re talking about why trying harder isn’t the answer for lasting weight loss and what actually creates results that feel sustainable, natural, and real. Inside, I’ll walk you through: → Why feeling calm (not frantic) is a sign you’re on the most sustainable path → How to stay committed to your results without constantly pushing harder → What to do when the scale goes up or progress feels slow → How my most successful clients keep making progress without burnout or food obsession You’ll hear how to stop tying your success to how hard you’re hustling, how to trust the process even when it feels easy, and what it really looks like to build results that last. Because it’s not about doing more — it’s about choosing wisely, calmly, and consistently. Learn more at: https://katrentas.com/trying-harder-weight-loss-podcast — ❤️ THANK YOU FOR LISTENING I really appreciate you choosing to listen and supporting the podcast. I would be eternally grateful if you would consider taking a minute or two to leave an honest review and rating for the show. They’re extremely helpful when it comes to reaching the right audience and each one is incredibly appreciated. Finally, don’t forget to subscribe to the podcast to make sure that you never miss an episode! — 📱STAY CONNECTED: Website: https://katrentas.com Instagram: https://www.instagram.com/katrentas Coaching: https://katrentas.com/membership