Hot, Healthy, Never Hungry

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!

On today's episode, I'm sitting down solo to talk about one of the most frustrating moments on a fat loss journey: When you've lost weight but now can't seem to lose any more.

If you feel like the scale suddenly refuses to budge — leaving you confused, discouraged, or wondering what in the world you could possibly be doing wrong… this episode is for you.

I break down exactly why weight stalls happen, why they are actually normal and not a sign that your body is broken, and the practical strategies you can use to respond to plateaus and continue making progress.

By the end of this episode, you'll have a clear, grounded plan for breaking through a weight loss stall without panic or restriction. You'll walk away knowing which simple adjustments actually matter, how to reestablish progress with intentional changes, and why plateaus are often the doorway to your next level of results.

GET 40% OFF YOUR FIRST HUNGRYROOT ORDER. Plus the first 100 listeners will get a free gift. Use my code SORORITYNUTRITIONIST on checkout. Shop 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 347: ALLISON'S STORY: Losing The Last 10 Pounds By Doing LESS

🎙️Episode 339: The Missing Piece: 300 Calorie Meals Lead To 10,000 Calorie Snack Attacks

🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake)

🎙️Episode 341: The Missing Piece: Carbs Are Great... But You're Eating The Wrong Types

🎙️Episode 342: The Missing Piece: Why "IIFYM" Doesn't Always Work

🎙️Episode 343: The Missing Piece: A 1 Hour Workout Is Great, However THIS Is Better

🎙️Episode 344: The Missing Piece: You Eat Like A Rabbit Or Linebacker (There's No In Between)

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 break down one of the most confusing and overthought questions in fat loss right now: Do calories or macros matter more for body fat loss?

If you're feeling confused by all the contradictory information on the internet when it comes to shedding body fat, today's honest conversation will help set the record straight and clarify exactly what you should be focusing on to see results.

By the end of this episode, you'll walk away with clarity, confidence, and a much simpler approach to fat loss that actually feels doable in real life. You'll finally understand the role calories and macros play in fat loss — and how to hit your targets without second-guessing every bite or decision you make.

WE START JAN 12TH! Join Slim Down, Eat Up HERE

Grab 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 278: Q&A: How To Set Up The Right Macros For Your Body To Lose Fat?

🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed Fat

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

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 share five practical fat loss tips you can carry into 2026 — and start using today — to help you lose 10 pounds or more in the New Year.

If you're coming out of the holidays craving structure, momentum, and a plan that actually feels doable, this episode is your January jumpstart.

The tips I'm highlighting are the exact habits I rely on for myself and my clients as a Registered Dietitian… habits that make fat loss feel easier, eating more practical, and the entire journey far less complicated or overwhelming.

Whether you're currently maintaining your weight or coming off a bit of holiday weight gain, this episode will walk you through exactly how to start burning fat and continue making steady progress, without questioning every bite or overthinking whether you're "doing it right."

WE START JAN 12TH! Join Slim Down, Eat Up HERE

Grab the Mix and Match High Fiber Cheat Sheet 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 352: Don't Make These Weight Loss Mistakes In 2026

🎙️Episode 178: FIT GIRL FALL: Do I Really Need to Hit 10k Steps for Fat Loss?

🎙️Episode 347: ALLISON'S STORY: Losing The Last 10 Pounds By Doing LESS

🎙️Episode 267: If You Want To Lose 10 Pounds Of Fat Over The Next 10 Weeks You MUST Start Doing These 4 Things

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!

2026 is here, and it's time to permanently lose weight — once and for all.

In today's solo episode, I'm calling out the four biggest weight loss mistakes I do not want you making in 2026, especially if you feel like you've tried everything and still can't get results that last.

These are the exact patterns I've seen over and over throughout 2025 that keep women stuck year after year. For each mistake, I break down what it is, why it holds you back, and how to approach your goal differently in a way that's rooted in science, practicality, and real life (instead of restriction, overcomplication, or starting over again).

I also share a bonus tip that ties everything together and helps you avoid self-sabotaging before your progress even has a chance to build.

From understanding what your body actually needs to making food choices feel simpler and more intuitive, by the end of this episode you'll walk away with a solid, grounded framework you can actually stick to for real results.

I want 2026 to be the year you finally stop starting over and start seeing sustainable change — and this episode will help you do exactly that.

WE START JAN 12TH! Join Slim Down, Eat Up 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 306: 5 Sneaky Mistakes You Don't Realize Are Sabotaging Your Fat Loss Progress

🎙️Episode 287: Q&A: 8 Dieting Mistakes I Made When I Was Younger (And What I'd Do Differently)

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 am sitting down solo to walk you through exactly how to lose weight after Christmas without falling into the guilt-driven holiday spiral that keeps so many women stuck. If the scale is up, your jeans feel tighter, or your brain is already jumping to "I ruined everything" mode, this conversation is your reset.

I'm breaking down what's actually happening in your body after a few days of indulgence, why overeating during the holidays does not equal real fat gain, and the sneaky all-or-nothing traps that make January feel so much harder than it needs to be.

I also share a realistic fat loss roadmap you can actually follow in real life, including what to focus on first, what to stop doing immediately, and how to get your body back into fat burning mode without restriction, detoxes, or punishing workouts. By the end of this episode, you'll feel more in control and clear on your next steps on how to stop spiraling and finally reset in a way that works with your body and your life.

Get the Fat Loss Calculator 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 261: 5 Ways To Eat Healthier During The Holidays

🎙️Episode 222: LAUREN'S STORY: 23 Pounds Down During Countless Work Trips, Vacations & The Entire Holiday Season

🎙️Episode 123: Real Talk: How to Make the Holiday Healthy

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!