Hot, Healthy, Never Hungry

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!