29: My Secret to Not Gaining Weight On Vacation

29: My Secret to Not Gaining Weight On Vacation

In this short episode, I explain my secret weapon for not gaining weight on vacation - despite eating more chips and drinking a lot more alcohol. Sure, I may come back 1-2 lbs higher, but it comes right back down. I share how in this episode. These are the same tips I give to my 1:1 clients, and today I'm sharing them with you. Tune in to learn how to: * Set realistic goals and expectations for weight loss and vacation * Enjoy more caloric foods and drinks without gaining 5 lbs in a week * Come back weighing the same - or less Have you downloaded my FREE guide to losing your next 5 lbs by changing your habits instead of counting calories? Grab it here: https://laineyyounkin.kartra.com/page/w1J427

28: Slight Calorie Deficit Summer Part 3: Nix These Hidden Calories & Lose ½ Pound Per Week

One of the main reasons moms can’t lose weight even though they’re eating healthy and working out is hidden calories. Eating your kids’ leftovers, drinking your calories… These don’t seem like that many calories in the moment, but they add up and may be the reason the scale is stuck. What if losing weight this summer wasn't about eating less, but simply becoming more aware? In this episode, we're wrapping up the Slight Calorie Deficit Summer series with 10 sneaky calorie traps that could be keeping you out of a calorie deficit. If you've ever thought, "I'm doing everything right... why isn't this working?" this episode is for you. Instead of slashing 500 calories a day or starting another restrictive diet, I'm showing you how small, realistic changes can add up to a sustainable calorie deficit—without giving up your favorite foods. These aren't diet hacks. They're everyday habits I see over and over again with my clients that quietly add hundreds of calories throughout the week. The best part? Most of them have nothing to do with eating less and everything to do with becoming more intentional. Ready? Let's dive in! Here's what you'll learn: * Why aiming for a slight calorie deficit is far more sustainable than trying to cut 500 calories every day * The biggest mistake busy moms make after the kids go to bed—and how to stop it * Why taking bites of your kids' leftovers could be adding hundreds of calories each week * How poor sleep increases hunger hormones and makes weight loss harder * Why eating straight from the bag almost always leads to overeating * How slowing down helps you naturally eat less * Simple ways to identify whether you're eating because you're hungry—or simply because the food is there * Easy habit shifts that can save 50–100 calories at a time without feeling deprived * Why small changes repeated consistently beat drastic diets every single time Resources and Links Mentioned * Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends): https://podcasts.apple.com/us/podcast/26-slight-calorie-deficit-summer-part-1-fix-your-weekends/id1833517867?i=1000771921835 [https://podcasts.apple.com/us/podcast/26-slight-calorie-deficit-summer-part-1-fix-your-weekends/id1833517867?i=1000771921835]  * Listen to Part 2 of the Slight Calorie Deficit Summer series (Vacations): https://podcasts.apple.com/us/podcast/27-slight-calorie-deficit-summer-part-2-enjoy-vacation/id1833517867?i=1000773205112 [https://podcasts.apple.com/us/podcast/27-slight-calorie-deficit-summer-part-2-enjoy-vacation/id1833517867?i=1000773205112]  * Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz [https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz]  If you're ready to fast track your weight loss by getting a roadmap & accountability built for this phase of your life, I’d love to support you! * Grab my guide: 5 LBS DOWN & COUNTING: Your guide to losing your next 5-10 lbs as a busy mom - https://laineyyounkin.kartra.com/page/VCe408 [https://laineyyounkin.kartra.com/page/VCe408]  * Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451 [https://laineyyounkin.kartra.com/page/KEc451]  * Connect with me on Instagram: https://www.instagram.com/weight.loss.dietitian [https://www.instagram.com/weight.loss.dietitian]

27: Slight Calorie Deficit Summer Part 2: Enjoy Vacation and Still Lose Weight

Worried your vacation is going to undo all your weight loss progress? Do you find yourself saying, “I’ll just start over when I get home?” Wondering how to enjoy the lobster rolls, margaritas, beach trips, and family vacations without gaining 5 pounds every time? In this episode, we're diving into Part 2 of the Slight Calorie Deficit Summer series: vacations, travel, and holidays. If summer always feels like one long string of vacations, cookouts, beach weekends, and schedule disruptions that stall your weight loss, this episode is for you. I'm sharing exactly how to enjoy your summer without obsessing over every bite, while still making progress toward your weight loss goals. The truth is, you don't need to be perfect on vacation. But if you're traveling frequently or spending most weekends away, you'll need a simple plan that helps you stay consistent without feeling restricted. You'll learn how to navigate vacations using the same sustainable habits that work at home, so you can come back feeling in control instead of frustrated, bloated, and convinced you have to start over again. What you'll learn in this episode: * Why vacation planning starts long before you pack your suitcase * How staying active can help offset some of those extra vacation calories * The simple breakfast strategy that is your secret weapon for vacation success * How to use the 80/20 rule when you're eating out more often * The balanced plate strategy that works whether you're at home or on vacation * What alcohol does to fat loss and why vacation drinks add up faster than you think * Creative ways to reduce alcohol without feeling deprived * Why getting back on track immediately matters more than what happened on vacation * How to plan for the week after your trip so one week of indulgent eating doesn’t turn into two * A bonus tool that may help support appetite control while traveling The biggest takeaway? You don't need to choose between enjoying your vacation and losing weight. You can absolutely enjoy fish tacos and beach drinks. The key is avoiding the all-or-nothing mindset that says one indulgent meal means the rest of the trip is ruined. A slight calorie deficit over the summer isn't created by perfection. It's created by staying active, prioritizing protein, balancing most of your meals, and getting right back to your normal habits when the vacation is over. Resources and Links Mentioned * Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends) [https://podcasts.apple.com/us/podcast/26-slight-calorie-deficit-summer-part-1-fix-your-weekends/id1833517867?i=1000771921835] * Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz [https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz]  If you're tired of starting over every Monday and want help building habits that actually fit your busy life, I'd love to support you. Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451 [https://laineyyounkin.kartra.com/page/KEc451]  Connect with me on Instagram: https://www.instagram.com/weight.loss.dietitian [https://www.instagram.com/weight.loss.dietitian]

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 [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 [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 [https://www.instagram.com/weight.loss.dietitian]

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 [https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz]  Calocurb Website: https://calocurb.com [https://calocurb.com/] Calocurb Research & Clinical Studies: https://calocurb.com/pages/science [https://calocurb.com/pages/science] Food Noise Information & Questionnaires: https://ro.co/weight-loss/raid-fn/ [https://ro.co/weight-loss/raid-fn/] https://www.nature.com/articles/s41387-025-00382-x/tables/2 [https://www.nature.com/articles/s41387-025-00382-x/tables/2] https://pubmed.ncbi.nlm.nih.gov/39828656/ [https://pubmed.ncbi.nlm.nih.gov/39828656/] https://www.sciencedirect.com/science/article/abs/pii/S0195666325004921 [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 [https://laineyyounkin.kartra.com/page/w1J427] Work With Me Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451 [https://laineyyounkin.kartra.com/page/KEc451]  Instagram: https://www.instagram.com/weight.loss.dietitian [https://www.instagram.com/weight.loss.dietitian]