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!