Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Macros, Fat Loss

Feeling snacky, bloated, and totally off track with your healthy habits this summer? You’re not alone-and in this short and relatable episode, I’m sharing the real reason I kept spinning my wheels with food… and what finally helped me feel better in my body.  If you’ve been trying to “eat clean” or “be better” without a clear plan, this 5-minute episode is for you, whether you want to lose weight, build muscle, or just stop feeling like you’re guessing with food every day.  Ready to ditch food confusion and finally fuel your body the right way? Check out Macros for Beginners Mini-Course here [https://www.effectivefitnessforwomen.com/macros-course]...and it's on sale the month of July only!

If you’re a high-achieving mom juggling all the things — working from home, homeschooling, raising kids, and trying to squeeze in your own passions — this episode is for you. Today, I’m joined by Anokhi, a mom of two, scientist with a PhD in Molecular Pathology, entrepreneur, and host of the Solve for Mom podcast. With 15+ years of experience in scientific research and consulting, Anokhi now helps moms create meaningful lives at home through strategic, values-based life planning. In this conversation, we dive into: -Why goals actually help you be a better mom -What it really means to live a meaningful life as a mom -Her step-by-step approach to aligning your time with what actually matters Whether you're navigating the chaos of work-from-home life, wondering if homeschooling is sustainable, or just craving a better rhythm in your day — Anokhi’s insights will help you pause, reassess, and plan with purpose. Mentioned in this episode: * Anokhi podcast: Solve for Mom [https://podcasts.apple.com/us/podcast/solve-for-mom-work-life-balance-find-purpose-prioritize/id1765250112] * Join Anokhi's email newsletter.  [https://solveformom.myflodesk.com/bpj5yvdu3q]

Tired of meal planning that feels like a full-time job? Same. In this episode, I’m breaking down the real-life meal planning framework I use to make healthy meals that support fat loss without spending your whole Sunday meal prepping. Whether you're tracking macros or just trying to feed your family something nutritious before soccer practice, this simple strategy will save your sanity. You’ll learn: ✔️ Why meal structuring is your secret weapon before you even plan ✔️ How to hit your protein goals without overcomplicating dinner ✔️ A 3-part framework to make fast, macro-balanced meals your family will actually eat ✔️ Real mom tips for working around picky eaters ✔️ How to cook smarter, not longer  Meal planning for busy moms doesn't have to mean prep + Tupperware + burnout. Fat loss meal planning can be simple when you build meals the right way. Healthy meals can be fast and kid-friendly, promise. Want help making this fit your life and your goals? Grab a free 15-minute discovery call with me! We’ll chat about what’s working, what’s not, and whether my coaching program is a good next step.  📅 Book your call here [https://calendly.com/racheleffectivefitness/free-discovery-call] Links mentioned: 🎧 Join the Facebook community for more real-life mom health tips: Facebook Group [https://www.facebook.com/groups/strengthtrainingformoms] 💪 Ready to get clear on your food and fitness goals? Check out my coaching program: Fit Lifestyle in a Box [https://www.effectivefitnessforwomen.com/fit-lifestyle-in-a-box-program]

If you haven’t listened to Part 1 yet—pause now and go catch up! In that episode, we broke down what metabolism actually is, how it adapts during a calorie deficit, and why your hunger skyrockets just when you’re “doing everything right.” But today? We’re getting into the good stuff—the solutions. In this episode, I’m sharing 6 realistic, science-backed strategies to help you reduce or delay metabolic slowdowns so you can keep seeing progress without burning out, cutting carbs, or surviving off sadness and rice cakes. Whether you're trying to lose fat, maintain energy, or just want to feel like a functioning human while chasing toddlers and trying to meal prep something that isn’t a chicken nugget—you’re going to walk away with real tools you can use. Inside this episode: * Why “slow and steady” is your metabolic BFF * How strategic diet breaks can keep your body (and brain) from revolting * Why protein is a game-changer during fat loss—and how much you really need * The importance of strength training * How sleep, stress, and self-care play a massive role in your results The goal here isn’t perfection—it’s sustainability. What works for moms in the real world. Not “optimal” on paper. But actually doable. 👇 LINKS MENTIONED: * 💪 Fit Lifestyle in a Box [https://www.effectivefitnessforwomen.com/fit-lifestyle-in-a-box-program] – My 1:1 coaching program that helps you lose fat with a plan that fits your life.  * 📞 Book a free 15-minute discovery call [https://calendly.com/racheleffectivefitness/free-discovery-call] to see if my coaching program is a fit.  * 📒 Master Your Macros Workshop [https://youtu.be/Faj4FY6JRPo] – Learn how to build meals that fuel fat loss.  * 👯‍♀️ Join the free Facebook Community [https://www.facebook.com/groups/strengthtrainingformoms]for support and real-life convos.

Ever feel like the longer you try to lose weight, the harder it gets? Like your body is secretly sabotaging you, and someone flipped a switch to “slow metabolism mode”? You’re not alone—and no, your metabolism isn't broken. In this episode, we’re kicking off Part 1 of a 2-part metabolism series that breaks down what’s really going on when your fat loss slows down. I’m diving into a recent 2022 scientific review from the Journal of Strength and Conditioning Research by Martínez-Gómez & Roberts—but don’t worry, I’m translating the science into simple, relatable mom-speak. Here’s what we cover in this episode: ✅ What your metabolism actually is (it’s more than just calories burned at the gym) ✅ Why your metabolism isn’t sabotaging you, but protecting you ✅ How your body adapts to a calorie deficit like a smart thermostat ✅ The role of hormones in slowing down your results—and why it’s not your fault ✅ The difference between resting energy, NEAT, and EAT ✅ Why your hunger skyrockets and energy tanks after a few weeks of dieting ✅ The truth about a “slow metabolism” and why you’re not broken You’ll meet the key hormonal players in the fat loss journey—leptin, ghrelin, thyroid hormones, insulin, and cortisol—and learn how they work with your body to keep you alive, even when it feels like they’re working against your goals. Spoiler: Your body isn’t broken. It’s brilliantly adaptive. But understanding how your metabolism works is the first step toward breaking through the plateau and learning how to lose weight in a way that’s actually sustainable. This episode is for the mom who's: * Eating healthy, working out, and still not seeing the scale budge * Wondering if their slow metabolism is to blame * Feeling frustrated, hungry, tired, and confused about what to do next * Ready to understand the why behind their fat loss challenges Stay tuned for Part 2, where I’ll walk you through practical strategies to support your metabolism while still seeing progress. We’ll talk about how to reduce or delay metabolic adaptation, and how to make fat loss doable (and not miserable). Links + Resources: * Join the Free Facebook Community: facebook.com/groups/strengthtrainingformoms [https://facebook.com/groups/strengthtrainingformoms] * Book a Discovery Call: Click here to chat about your goals [https://calendly.com/racheleffectivefitness/free-discovery-call] * Research article [https://journals.lww.com/nsca-jscr/fulltext/2022/10000/metabolic_adaptations_to_weight_loss__a_brief.39.aspx] discussed in episode.  * Ready for a realistic, sustainable plan? Learn more about Fit Lifestyle in a Box 1:1 Coaching Program here [https://www.effectivefitnessforwomen.com/fit-lifestyle-in-a-box-program]