If you eat healthy foods but are struggling to see the scale move, today's episode is for you.

The reality is… healthy eating and wholesome food choices are important. But you know what's equally, if not more, important if you want to lose fat? Eating in a calorie deficit so you're communicating to your body to release fat, use it as fuel, and ultimately lose weight.

That's why on today's episode, I'm sharing 7 easy food swaps to help you save calories if your goal is fat loss.

One of the simplest ways to approach fat loss without overthinking everything is to look at how you're eating now and make small, strategic swaps that don't feel depriving but still move you closer to your goals.

If you're ready to see the scale move and body fat visibly decrease, you're going to love these easy food swaps. In some cases, you may not even notice you're saving calories while still supporting fat loss.

Get started with our 30 Day Fat Loss Plan HERE.

MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, click HERE.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress

🎙️Episode 195: The Correct Way To Set Up Your Calories and Macros To Lose Body Fat

🎙️Episode 91: Flexible Calorie Tracking for Weight Loss

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!

On today's episode, I'm sitting down solo to answer a question submitted by a listener named Rachel about how to transition away from calorie and macro tracking without losing progress.

Food logging can be incredibly effective for both weight loss and maintenance because it helps you be intentional and specific with your choices. Because of that, many women start to wonder how it is possible to maintain results without tracking.

In this episode, I break down 5 practical tips to help you transition from tracking your food to a more intuitive, flexible approach without gaining weight. I also share unfiltered insights from over a decade of coaching women through this exact transition.

We'll talk about what actually works, what does not, and why your fitness identity is often overlooked but critically important when it comes to long term success without tracking.

MARK YOUR CALENDARS: On February 22nd, RIP Calorie Counting week will begin. To join in, click HERE.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 258: Q&A: When Is It Time To STOP Tracking Calories?

🎙️Episode 11: SADIE'S STORy: Losing 10 Pounds & No Longer Needing to Calorie Track

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!

If you have ever hit 5 or 6pm and thought, "I cannot make one more decision today, especially about dinner," this episode is for you.

On today's Q&A episode, I am answering a listener question from Lindsey about what to do when you feel completely drained by the end of the day and find yourself defaulting to quick, reactive food choices that do not support your weight loss goals.

We are talking about why decision fatigue hits so hard in the evenings and how it quietly sabotages dinner, consistency, and progress when you do not have a simple plan in place.

In this episode, I break down four practical and realistic strategies to help you:

✅ Always have something ready for dinner, even on your busiest days

✅ Reduce decision fatigue so dinner feels automatic instead of overwhelming

✅ Stop relying on last minute choices that lead to overeating or regret

✅ Stay consistent with weight loss without needing more motivation or energy

These are the exact strategies I use with my 1:1 clients to help them stay on track when life is full, schedules are packed, and bandwidth is low.

If dinner is the hardest meal for you to stay consistent with, this episode will help you create a plan that works with your real life.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 293: How to Tone Up Fast with No Time: Tips for Busy Moms & Businesswomen

🎙️Episode 179: FIT GIRL FALL: The Best Meal Plan for Busy Women Wanting 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!

Is weight loss actually more challenging for petite women?

In today's solo episode, I'm answering a listener question from Erica, a petite woman who feels completely stuck with fat loss, despite "doing everything right."

If you're 5'3" and under, you know the struggle: a 5 pound gain can feel like 10, and progress can feel painfully slow. But the flip side? When petite women lose weight, the results show fast… which can be incredibly motivating!

But this only happens when you're using the right strategy.

In this episode, I'm breaking down realistic, sustainable petite weight loss strategies so you can lose fat without eating under 1,200 calories, overtraining, or feeling restricted. We talk through why fat loss can feel harder in a smaller body, whether shorter women truly have a disadvantage, and the exact adjustments I make with my own petite clients to help them see results.

If you're a petite woman who wants to lose weight, break through a plateau, and finally feel confident in your approach – this episode is for you.

In this episode, you'll learn:

👉🏻 Is weight loss actually harder for petite women?

👉🏻 Why fat loss can feel slower on a smaller frame

👉🏻 Common mistakes petite women make when trying to lose weight

👉🏻 How to lose weight without slashing calories or doing endless cardio

👉🏻 The strategies I use with my 5'3" and under clients to see real results

1:1 Coaching with Lauren and Our Team of Dietitians: 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 124: Amanda's Story: Short Girl Weight Loss

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!

On today's episode, I'm sitting down solo to answer a listener question from Rachel about what to do when volume eating is no longer working for fat loss.

If you already make healthy food choices but aren't seeing progress on the scale, this episode will help you identify what else needs to be adjusted in your nutrition approach so fat loss can start happening again.

I break down why eating healthy is not the same as eating in a way that supports fat loss, and I share 4 bite-size, practical tips you can start using today – specifically for women who already "eat well" but feel stuck.

If you're wondering what else you could possibly focus on besides just eating more vegetables to lose weight, this episode will help you pinpoint exactly what to change to break through your plateau.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 322: 4 Reasons Why You Don't Look Like You Workout (Despite Eating Healthy & Hitting The Gym Regularly)

🎙️ Episode 353: 5 Practical Fat Loss Tips To Help You Lose 10 Pounds Or More In The New Year

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!

On today's episode, I'm sitting down solo to answer a question we've been getting a lot inside the Hot & Healthy Community lately: how to determine a proper goal weight for fat loss.

For some women, setting a goal weight can be helpful. For others, it can quietly sabotage their fat loss efforts. That's why in this episode, I'm breaking down five best practices to help you decide whether a goal weight actually makes sense for you — and how to approach it if you choose to set one.

I'm also diving into the parameters that should guide whether a goal weight is appropriate, the research-backed numbers you can use to reality check your expectations, and how I recommend using goal weights as a tool (rather than a source of pressure) while you're actively in a fat loss phase.

By the end of this episode, you'll feel clearer and more grounded in how to set a personal goal weight for your fitness journey, and how to adjust it as your body and goals evolve.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 320: Q&A: Lose Fat or Lift Weights? What To Focus On First If Your Body Fat Is Above 25%

🎙️Episode 69: Goal Weights and How to Track Weight Loss 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!

On today's episode, I'm sitting down solo to address one of the most frustrating struggles women face when trying to lose weight: working out consistently but not seeing fat loss.

I'm breaking down the idea of "out-exercising a bad diet," and exactly how I coach clients through this mistake. You'll learn why adding more workouts isn't the answer, why nutrition is the foundation for body fat loss, and how to reset your approach if your current routine isn't delivering results.

We'll also talk about how exercise can quietly become a crutch that keeps you stuck, the signs you may be over-exercising, and how shifting your priorities can completely change your progress. By the end of this episode, you'll know how to make your workouts more intentional — so they finally work with your body and goals, instead of against them.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better

🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)

🎙️Episode 327: Honest Truths About Speeding Up Your Fat Loss Progress

🎙️Episode 316: What Happens If You Don't Exercise During a Fat Loss Cut? (Mini Cut 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!

On today's episode, I'm sitting down solo to talk about losing weight postpartum, especially while breastfeeding, so you can feel more confident in your body without negatively impacting your milk supply or mental health.

Weight loss is challenging for anyone, but after having a baby, it can feel even harder. Limited bandwidth, less time for yourself, and conflicting advice make it tricky to know what's safe and effective.

In this episode, I answer a listener's question about losing weight while nursing. I share my own experience and explain how I support postpartum clients in navigating these goals safely. You'll learn how to approach a calorie deficit intentionally, protect your milk supply, and get my top nutrition and training tips for moms.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 265: Honest Hour: I Loved & Loathed My Postpartum Body (Let's Talk What To Expect With Body Image Postpartum)

🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum

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!

On today's episode, I'm sitting down solo to answer a question from one of our amazing listeners about why the last five pounds can feel so much harder to lose.

I break the episode into two simple parts.

First, I explain why the last five pounds are harder for everyone — medication or not. As you lose weight and body fat, the rules of the game change. Your body gets leaner, which creates new challenges when it comes to maintaining a calorie deficit and targeting body fat loss through your training and macros, often requiring different strategies or small adjustments to your plan.

Then, I walk you through exactly how to approach losing that final bit of weight so you can truly tone up and lean out. This helps you change your body fat percentage — instead of doubting your approach or wondering if it's even working.

If you're determined to keep making progress but know your plan needs a refresh for this final push, today's episode will connect the dots so you can work smarter, not harder — and stop spinning your wheels with a plan you're not fully confident in.

1:1 Coaching with Lauren and Our Team of Dietitians: 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 347: ALLISON'S STORY: Losing The Last 10 Pounds By Doing LESS

🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl F

🎙️Episode 279: If You Keep Losing And Regaining The Same 5 Pounds, This Is Why

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!

If social media has you feeling confused about how you should be eating for your goals, you're going to love this episode.

On today's episode, I'm breaking down exactly how much you should be eating for fat loss — and whether most women are actually not eating enough or eating too much.

I'm sharing some honest, important real talk on why social media gets this conversation so wrong, and how that misinformation is actively preventing many women from losing fat. I also walk you through the different scenarios I see as a Registered Dietitian when someone is unknowingly overeating versus unintentionally undereating and sabotaging their progress, so you can gain clear insight into what may be keeping you stuck.

By the end of this episode, you'll feel confident about what — and how much — you should be eating for fat loss. You'll learn how to find your calorie deficit sweet spot, stop the restrict-then-overeat cycle, and finally make sense of why your weight hasn't been moving.

Grab the Fat Loss Calorie Calculator HERE

Get the 30 Day Fat Loss Meal Plan HERE

1:1 Coaching with Lauren and Our Team of Dietitians: 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 327: Honest Truths About Speeding Up Your Fat Loss Progress

🎙️Episode 306: 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress

🎙️Episode 277: 4 Fat Loss LIES The Internet Has Been Telling You Lately

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!