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Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss: Daily Summaries Delivered
by Rachel DeSonier | Registered Dietitian, Certified Personal Trainer, Fat Loss Coach, Mom of 5
Do you feel like you should have this health thing figured out by now… but no one ever actually taught you how to do it in a way that fits your real life?Are you tired of starting over every Monday? Trying to eat “clean,” squeeze in workouts, and then feeling like you failed when life gets crazy again?You don’t need to work harder. I believe that you struggle because you’ve just spent years putting everyone else first, and no one’s ever shown you how to take care of you. Welcome to The Effective Weight Loss for Moms Podcast, where you’ll learn how to lose fat, build strength, and finally feel confident in your body through strength training, flexible nutrition, and consistency systems. Hey, I’m Rachel. I’m a mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer.After my third baby, I felt stuck in a body that didn’t feel like mine. I tried all the things, like eating less, doing endless cardio, intermittent fasting, and still felt frustrated and defeat
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- Yesterday15 min
257| Is the Scale Stuck Even Though You're Doing Everything Right for Weight Loss?
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 before they actually are, and they end up abandoning a plan that was working the whole time. I'm also sharing a story from one of my own clients whose scale sat completely frozen for months, and what we found when we stopped staring at that one number and looked at the full picture instead. If you're in the middle of a stall right now, I'm giving you the exact framework I use with clients to figure out whether you're truly plateaued, and if you are, the specific steps to get things moving again. No guessing, no starting over from scratch, just an honest look at what's really going on. This one is for anyone chasing healthy habits and sustainable weight loss who is tired of feeling like the scale gets the final say. -Rachel Next Steps: Sign up for my free live workshop September 29th 4 Fat Loss Mistakes Moms Make
- 6 days ago15 min
256| The Simple First Step to Actually Finding Workout Time Week
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 "squeezing in" a workout never works, what to do instead, and why strength training (or really any habit you're trying to build) needs to be treated differently than you've been treating it. I'm also sharing the one mindset shift that determines whether your new routine sticks for good or quietly falls apart in two weeks, like it probably has before. This isn't just another "just make time" pep talk. It's a real look at what's standing between you and the version of yourself who actually gets to lose weight, feel strong, and take care of her body without the guilt. Plus, I'm sharing details about my free fat loss workshop happening September 29th: Four Fat Loss Mistakes That Moms Make. If you've done well in spurts but can't seem to make it stick, you'll want to save your spot. Link to register is below. I'll see you there! -Rachel Next Steps: Sign up for my free live workshop September 29th 4 Fat Loss Mistakes Moms Make DM me on Instagram to chat about better managing those "giant time gaps"
- 1 weeks ago15 min
255| Why Changing Up Your Weight Loss Plan Every Week Can Keep You Unintentionally Stuck
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, honestly. In this episode, I'm breaking down something I call the diet cycle of defeat: that loop of motivation, effort, life getting in the way, shame, and starting over again. It's exhausting. It's expensive. And it's quietly wrecking your confidence more than any missed workout ever could. If you've ever wondered why you can lose weight for a few weeks but can't seem to make it stick, this one is for you. I'm also sharing exactly what I tell my clients to do instead, and why doing less (not more) might be the thing that finally breaks the cycle for good. Let's stop starting over. Tune in now. -Rachel Next Steps: Sign up for my free live workshop September 29th 4 Fat Loss Mistakes Moms Make
- 1 weeks ago17 min
254| Having a Perky Butt Isn't Genetic, It's a Simple Training Formula
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 even "turned on" during workouts, and why the number on the scale might actually be working against your goals if growth is what you're after. I'll also share my favorite strength training moves for this specific goal (a few might surprise you), plus one small muscle group almost nobody trains that makes a huge difference in how your results actually look. If you've ever felt like your body just wasn't built for certain results, this episode is going to challenge that. Building healthy habits around strength training isn't just about aesthetics, it's about how you feel getting out of bed every morning. Come for the glute talk, stay for the mindset shift. -Rachel Next Steps: Sign up for my free workshop on September 29th: 4 Fat Loss Mistakes Moms Make Fat Loss Formula for Moms Coaching Program
- 1 weeks ago2 min
4 Fat Loss Mistakes Moms Make
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 trainer, and mom of five, and these are the things that I had to figure out before I was successful in my weight loss journey. Save your spot: https://www.effectivefitnessforwomen.com/fatlossmistakes
- 2 weeks ago12 min
253| How Chasing the Best Fitness Plan Can Keep Moms From Actually Losing Fat
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 basics and the "optimal" stuff, and why chasing perfection with strength training, meal planning, or high protein intake can actually work against you if you haven't nailed the fundamentals first. I'll walk you through what I call majoring on the majors: the handful of healthy habits that actually move the needle, and why consistency will get you further than any perfectly optimized plan ever could. If you've ever wondered whether you're overcomplicating your journey to lose weight, or you're not sure if what you're doing is even working, this episode is for you. -Rachel Next Steps: Sign up for my free workshop on September 29th: 4 Fat Loss Mistakes Moms Make Fat Loss Formula for Moms Coaching Program
- 2 weeks ago14 min
252| The Simple Answer To How Much Protein Moms Need for Fat Loss
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 help my clients figure out the right protein target for their specific body and their specific life, because I promise you, it's not a one size fits all number. I'm also sharing why so many well meaning moms end up frustrated and give up on tracking altogether, and what to do instead. Whether you're just starting to pay attention to your nutrition or you've been tracking macros for years and still feel confused, I think you're going to walk away from this one with some real clarity. Ready to stop guessing? Let's get into it -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Meal Planning on Autopilot Starter Kit Book a Free Discovery Call to see if my program is a good fit for you and learn about my Fat Loss Formula for Moms Coaching Program
- 3 weeks ago15 min
251| Is Being 'Good' All Week Actually Stalling Your Fat Loss?
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 seemed to undo everything I worked for. If you've ever felt like you're doing everything "right" Monday through Friday, only to watch it all unravel by Sunday night, this episode is for you. I'm breaking down why restrictive dieting almost never works the way we think it will, and why the harder you try to white-knuckle your way through the week, the more likely you are to lose control when the weekend hits. There's actual biology behind this, and once you understand what's happening in your body (and your brain), it changes everything about how you approach fat loss. I'm also sharing what finally worked for me, after years of trial and error, and what I now teach the moms I coach who are stuck in this same cycle. If you're tired of the restrict and rebound pattern and you're ready for an approach that actually sticks, hit play. -Rachel Next Steps: 100 Gram Protein Cheat-Sheet Book a Free Discovery Call to see if my program is a good fit for you Fat Loss Formula for Moms Coaching Program
About Effective Weight Loss for Moms | Workout Routines, Lose Weight, Meal Planning, Healthy Habits, Fat Loss
Do you feel like you should have this health thing figured out by now… but no one ever actually taught you how to do it in a way that fits your real life?Are you tired of starting over every Monday? Trying to eat “clean,” squeeze in workouts, and then feeling like you failed when life gets crazy again?You don’t need to work harder. I believe that you struggle because you’ve just spent years putting everyone else first, and no one’s ever shown you how to take care of you. Welcome to The Effective Weight Loss for Moms Podcast, where you’ll learn how to lose fat, build strength, and finally feel confident in your body through strength training, flexible nutrition, and consistency systems. Hey, I’m Rachel. I’m a mom of 5, follower of Jesus, Registered Dietitian, and Certified Personal Trainer.After my third baby, I felt stuck in a body that didn’t feel like mine. I tried all the things, like eating less, doing endless cardio, intermittent fasting, and still felt frustrated and defeat
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