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If you want to lose weight fast but every attempt leaves you burnt out, stuck, or gaining it all back, this episode is for you. If you feel like you have no time to waste and want to see progress as quickly as possible, but you're done with the restrictive, quick-fix approaches that never last — this episode is for you. Today, we're talking about how to see results faster in a way that's still healthy, realistic, and sustainable. By the end of this episode, you'll understand what "fast" fat loss actually looks like without harming your metabolism, along with six simple strategies to help you make intentional changes that move your body forward without starting over again. Grab my 30 Day Fat Loss Meal Plan to lock into fat loss without overthinking your meals  HERE Join the Hot & Healthy Membership for affordable coaching, exactly what to eat for results and accountability to stay consistent HERE Apply for 1:1 coaching with me to lose weight at the fastest speed 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 HEREGet Support & Personally Work With Us 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 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 282: The Truth About Carbs: Which Ones Help You Burn Fat? 🎙️Episode 169: BONUS: How to Eat More Fiber to Lose 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!  

Welcome back to episode three of my 4-part mini series on restarting your weight loss journey—for good, where we're cutting through the noise and focusing on what actually works. If you feel like you're always "back at day one," having to restart your weight loss journey over and over again, this episode will show you why that keeps happening and what actually needs to change so you don't keep repeating the same cycle. I'm breaking down the patterns that keep you stuck in the all-or-nothing dieting cycle, the shifts I see with women who actually lose weight and keep it off, and how to approach your habits, diet, and progress in a way that removes the need to constantly restart. This approach is not about doing it more perfectly this time. It's about approaching weight loss differently enough that you don't have to keep starting over. By the end of this episode, you'll understand how to break the restart cycle for good and make this the last time you have to begin again. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside 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 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That 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!  

Why are you working so hard… and still not seeing the scale move? Welcome back to episode three of my 4-part mini series on restarting your weight loss journey — for good, where we're cutting through the noise and finally focusing on what actually works. This series is inspired by the real conversations I have every single day with my clients, and today's episode is all about helping you stop spinning your wheels and start seeing real progress. In this episode, we're getting clear on what truly matters for fat loss and what's just distracting you. I'm breaking down the exact "levers" that actually move the needle (and the ones that don't), why doing more isn't always better, and how to shift out of that exhausting cycle of trying everything without seeing results. By the end of this episode, you'll know exactly what to focus on, what to ignore, and how to approach fat loss in a way that's intentional, efficient, and actually works for your body so you can finally stop guessing and start seeing progress. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside HERE. Purchase Lean Without Logging 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 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart 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!

Why does it feel like you're doing everything right… and still not losing weight? Welcome back to part two of my 4-part mini series on restarting your weight loss journey — for good. This series is inspired by the real conversations I have every day with my 1:1 clients, and for the first time, I'm bringing those exact shifts directly to you. In this episode, we're getting honest about why your weight is actually stuck. I'm breaking down the six most common patterns I see that keep women spinning their wheels, even when they feel like they're eating well and trying their best. These are the small things that add up, the habits that seem "fine" (but aren't moving the needle), and the difference between hoping something works… and actually following a clear, intentional plan that leads to fat loss. By the end of this episode, you'll understand exactly what's keeping you stuck and walk away knowing what needs to change to finally see progress on the scale. HOT & HEALTHY MEMBERSHIP IS OPEN: If you're ready to stop guessing your way through weight loss and finally see consistent, repeatable results, come join us inside 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 379: Restarting Weight Loss Series: You Are Not A Failure 🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart 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 makes this time different from every other time you've tried to lose weight? Welcome to my brand new 4-part mini series on restarting your weight loss journey… for good. This series was inspired by the real conversations I have daily with my 1:1 coaching clients — and for the first time, I'm bringing those exact, game-changing shifts directly to you. This series is for the woman who feels like she's always "starting over." The one who can lose a few pounds, but struggles to keep it off — and is ready to understand what actually needs to change so the results finally stick. In this first episode, we're diving into the shame that often comes with restarting, especially when maintaining weight loss has felt hard in the past. I break down the emotional attachment so many women have to their progress, and show you how to shift into a more factual, grounded approach so small setbacks don't turn into full-blown spirals. By the end of this episode, you'll start to see your journey through a completely different lens… where setbacks aren't failures, but data. Because this time around isn't about starting over, it's about finally doing it differently. MARK YOUR CALENDARS: On April 12th, the doors to Hot & Healthy Membership open. Join 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 380: Restarting Weight Loss Series: Why You're Actually Stuck 🎙️Episode 381: Restarting Weight Loss Series: Focus On This, Ignore That 🎙️Episode 382: Restarting Weight Loss Series: Make This Your LAST Restart 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!    

For over a decade, I've helped 7,000+ women use data (not diets) to lose more weight in 3 months than they had all year long.… And now it's your turn. Doors are officially opening for the first time in a YEAR to the Hot & Healthy Membership. In today's episode, I'm breaking down everything you need to know — what's been upgraded inside the program, what you can expect when you join, and a behind-the-scenes look at what we've been building over the past year to create an even better experience (and better results) for you. Get excited! Doors open Sunday April 12th! Join the Hot & Healthy Membership: 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 242: MICHELLE'S STORY: 20 Pounds Down & Being A Good Role Model As A Mom 🎙️Episode 240: JULIE'S STORY: Losing 26 Pounds When You Love Fast Food (& Are A Foodie) 🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum 🎙️Episode 271: KAITLIN'S STORY: How To Lose 30 Pounds in 6 Months By Falling In Love With Healthy Eating 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're a planner in your career, but winging your weight loss — how do you expect to see results when you're not giving your goals the same energy and focus as your job? In today's episode, I'm joined by my 1:1 coaching client Arlene, who went from feeling stuck and plateaued to losing 15 pounds in just 90 days, all while juggling her career as a busy attorney. When the old approaches she relied on (like eating 1,000 calories a day) stopped working, Arlene knew something had to change. The challenge wasn't just what to do, but how to make sustainable changes while balancing her career, travel, and social life. In this episode, Arlene shares the exact shifts she made to start prioritizing herself, lose nearly a pound per week, and stop overthinking food. You'll hear why a less restrictive approach (especially when eating out) actually worked better for her, and how she made it all fit into her real life. If you're an ambitious woman who wants to look your best, feel confident, and have more energy without putting your life on hold, you're going to love this conversation. Apply for 1:1 coaching with 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 184: CATHERINE'S STORY: Fat Loss in your 50's (12 Pounds Down in 9 Weeks) 🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series) 🎙️Episode 208: 5 Easy Habits To Lose Fat In Your 40's (Losing Weight As You Age Series) 🎙️Episode 206: Why It's Harder To Lose Weight In Your 40's And During Menopause (Losing Weight As You Age 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!    

If you've ever wondered what you should eat before or after a workout, but don't want to overthink it or derail your fat loss goals — this episode breaks it down simply. On today's episode, I'm sitting down solo to answer a question submitted by a listener named Annie about how to fuel your body for running, from what to eat before and after your workouts to why your body can respond in ways that feel confusing. There's so much conflicting advice when it comes to pre and post-workout nutrition, and it can quickly turn into overthinking every snack, every meal, and every workout. So instead of giving you more rules, I'm breaking this down in a way that actually makes sense for fat loss and performance.  In this episode, I first walk you through how to approach pre-workout fueling so you can support your energy without adding unnecessary calories, then we get into post-workout fueling specifically through the lens of fat loss and what your body actually needs to recover without sabotaging your goals. I also share practical recommendations and best practices for women who are incorporating more cardio, especially running, so you can fuel smarter without overthinking every bite. 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 359: Q&A: Why Your Workouts Aren't Leading to Fat Loss 🎙️ Episode 110: 5 Reasons Why You Don't Look Like You Workout 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 reason you're not losing weight has nothing to do with discipline… and everything to do with how you're approaching fat loss? In today's episode, I'm joined by Nikki — a mom of three (with an 8-month-old!) — who went from feeling lost in her postpartum body to losing 14 pounds while balancing real life, kids, and everything in between using our Slim Down, Eat Up approach. If you want to lose fat but need a simple, realistic plan you can actually stick to, this episode breaks down the exact shifts Nikki made: 👉🏻 Why "eating healthy" isn't the same as eating for fat loss (and what actually moves the scale) 👉🏻 The simple nutrition changes that helped her stay full, reduce cravings, and stay consistent – while loving her meals 👉🏻 How to approach your calorie target without under-eating or restarting every week 👉🏻 The mindset shifts that keep you going even when progress feels slow 👉🏻  How to track progress in a way that keeps you focused (instead of spiraling) If your weight feels stuck and you're ready to lose 10+ pounds without overcomplicating it, you'll love Nikki's story. To get started with this approach, purchase Slim Down, Eat Up HERE Grab the FREE Fat Loss Calorie Calculator 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 358: Q&A: Struggling With Your Postpartum Body While Nursing? Let's Talk 🎙️Episode 257: GABI'S STORY: 23 Pounds Down After 2 Kids & The Pressure To Lose Weight Postpartum 🎙️Episode 207: BONUS: Weight Loss Entitlement (What It Is & How To Overcome It) 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 your weight is stuck, nothing is more frustrating than hearing someone say, "Just get into a calorie deficit." Yes, a calorie deficit is required for fat loss. And if you aren't losing weight, technically you're not in one. But when progress stalls, the worst advice you can give a woman is simply "get into a calorie deficit" without any context on how to actually make that happen in real life. That's why in today's episode, I'm sharing the real reasons you aren't losing weight that go far beyond the calories you're consuming. If the scale hasn't budged in weeks (or even months) and you're starting to wonder what you're missing, this episode breaks down the quiet thought patterns and behavior cycles that may be keeping you stuck, and preventing the visible body changes you're working towards. And if you know what to do but you just can't bring yourself to do it, apply for a coaching spot inside 90 Day Fit Babe Body so I can hold you accountable and help you finally show up for yourself the way you need to! More information HERE Purchase Slim Down, Eat Up 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 141: I'm STUCK and Not Losing Weight, What Should I Do? 🎙️Episode 214: What To Do When You Are NOT Losing Weight Like When You Were Younger (Losing Weight As You Age Series) 🎙️Episode 288: Stuck At The Same Weight? Here's How To Break Through A Weight Loss Plateau 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're trying to lose fat but struggling to stay within a calorie deficit, today's episode is for you. When your calorie budget is smaller during fat loss, every choice matters. That's why today I'm sharing foods I personally refuse to waste my calorie budget on — and introducing a concept I teach my clients called "worth-it foods." Calories are like money, and what you choose to spend your "budget" on has a huge impact on whether you hit your targets and actually lose body fat. If you've been struggling with constant hunger, feeling unsatisfied, or mindlessly spending calories on foods that don't move the needle for your goals, this episode will help you become more intentional with your choices… and see better results because of it. Grab the Fat Loss Calorie Calculator HERE Get started with our 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 365: Easily Save Calories With These 7 Easy Food Swaps For Fat Loss 🎙️Episode 111: Don't Get Cocky With Your Calories 🎙️Episode 270: What You NEED To Know About Calories & Macros To Shed 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!

If you're the type of woman who doesn't really care that much about the number on the scale, and instead just wants to change the way your body looks, you're going to love today's episode. So many women think getting a lean, sculpted look requires obsessing over their weight, doing endless cardio, or following complicated diet rules. But the truth is, when you stop fixating on the scale and start focusing on the habits that actually change your body composition – that's when real results start to happen. That's exactly why when one of my 1:1 clients recently told me she didn't care about the scale and simply wanted to lose fat and look more toned for her wedding, I knew it was the perfect topic for today's episode. In this episode, I'm breaking down the two most important habits that will help you build muscle, lose body fat, and achieve that toned look — without overcomplicating your routine or obsessing over the number on the scale. Enjoy! 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 366: I Want To Lose Fat And Gain Muscle: This Is What To Do 🎙️Episode 186: PART 1: The Science Behind Fat Loss 🎙️Episode 187: PART 2: The Science Behind Building Muscle 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've heard a lot about creatine but aren't sure if you should be taking this supplement on your fitness journey… today's episode is for you. Today I'm sitting down for a solo episode to discuss the popular supplement creatine, why it can be a great addition to your fitness routine, where it is also surprisingly found naturally in your diet, and its impact on the scale and your weight. While creatine is one of the most researched supplements out there and is widely used to improve gym performance, strength, and muscle growth - this episode will help you decide (based upon your goals) if it's something you should focus on or not. Apply to work with Lauren privately: HERE Purchase Slim Down, Eat Up ($159): HERE To connect with Lauren on Instagram, 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 Related Episodes: 🎙️ Episode 266: DR. MICHAEL ORMSBEE: How To Eat & Train For Your Strongest Body (Fat Burning, Protein Metabolism, Nighttime Eating & Creatine). Jump to 42:42 of the episode where we dive into the science behind creatine. 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're "eating healthy" but still starving an hour later… you probably aren't eating enough protein. Today's episode is special because I'm joined by my incredible colleague Rachael DeVaux (aka Rachel Good Eats) who is a Registered Dietitian, personal trainer, mom, and cookbook author of The High-Protein Plate. Today we're breaking down what high protein eating actually looks like in real life. We discuss why protein is so important for health and your metabolism, how it impacts blood sugar, the reason it's the secret to getting full, and of course how to practically eat high protein through simple meals. We're diving into: ✅ How to make protein the anchor of your plate without tracking forever ✅ Rachael's easy, weeknight, one-pan meals that work  ✅ How to use protein to help you stop grazing all day ✅ How to build balanced meals without obsessing over calories ✅ Real talk about motherhood, feeding toddlers, and fueling yourself without losing your mind If you're a busy woman who wants to improve her body composition and feel strong, energized, and satisfied, this episode is for you. Grab your copy of Rachael's new cookbook, The High-Protein Plate HERE To follow Rachael on Instagram, click 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 247: How To Hit 100+ Grams Of Protein In 20 Minutes Or Less (Fit Girl Fall) 🎙️Episode 274: Is Eating Too Much Protein Sabotaging Your Fat Loss? 🎙️Episode 340: The Missing Piece: You Don't Need Eat Like A Body Builder To Lose Fat (Here's Your Mistake) 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've set your calorie deficit but the scale isn't budging… does that mean you did it wrong? So many women immediately assume they need to cut calories lower – but that's not always the answer. In today's episode, I'm breaking down exactly how to tell if your calorie deficit is actually working (or not), so you can stop second-guessing your plan and start making smart, data-driven adjustments. You'll learn: ✅ The key signs your deficit is set up correctly ✅ When weight fluctuations are normal (and when they're not) ✅ How to assess progress whether you track calories or don't log at all Because the truth is there are clear indicators that you're in a calorie deficit, and once you understand them… you don't have to panic or guess your next move. Doors are officially open! Come join Lean Without Logging and finally lose weight without counting a single calorie. Join HERE. Grab the Fat Loss Calorie Calculator HERE Grab 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 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 364: Q&A: How to Stop Tracking Calories & Macros Without Losing Progress 🎙️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 🎙️Episode 182: FIT GIRL FALL: How To Be On Track (Even When You Don't Track Your Calories) 🎙️Episode 151: Are You Tracking Your Calories Wrong? 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!