The Healthy Diary

In today’s episode, we’re tackling a topic that feels so personal yet is incredibly common: regaining weight after a period of progress. If you’ve ever stepped on the scale and felt frustrated or defeated, know that you’re not alone. Regaining weight doesn’t mean failure. It’s part of the journey, and it’s an opportunity to learn and grow. I’ll walk you through three simple steps to get back on tr...

In today’s episode, I’m diving into five game-changing things I wish I had known before I started my weight loss journey. Whether you're feeling stuck, frustrated, or unsure of your next steps, this episode will empower you with insights and strategies to simplify your weight loss journey and maintain your results effortlessly. Key Takeaways: Mindset shifts are the foundation of lasting weight los...

In today’s episode, I dive into your most-asked questions about weight loss, consistency, and tackling emotional eating—without calorie tracking, restrictions, or spending hours at the gym. If you’ve been struggling to find balance on weekends, overcome emotional eating, or lose weight sustainably, this AMA episode is for you! Here’s what I’ll cover: 💡 Do you really need to count calories to lose...

Welcome to the first episode of The Healthy Diary Podcast for 2025! 🎉 In this episode, I’m sharing practical strategies to kickstart your weight loss journey this year without restrictive diets or complicated routines. Let’s make 2025 your year to feel confident, healthy, and vibrant in your own skin. Here's what you'll learn: What You’ll Discover: 1. Why Traditional New Year Resolutions Fail Lea...

In today’s episode, we're diving into one of the most powerful and often overlooked aspects of weight loss: your mindset . As we approach the new year, many of us are already thinking about how to make 2025 the year we finally achieve our health and weight loss goals. But here’s the truth: the key to effortless weight loss is not just about what you eat or how much you move. It’s about resetting y...

Today, I’m bringing you an absolute powerhouse guest—Kat Cozadd—a transformation coach and spiritual guide who teaches women how to harness the power of manifestation to live happier, healthier lives. If you’re wondering what manifestation has to do with weight loss and your health, let me tell you… EVERYTHING . As you know, I’m a firm believer that sustainable weight loss is more than just about...

The holidays are such a magical time—filled with laughter, love, and of course, lots of food and drink. But let’s face it, navigating social situations with food pushers can feel like a challenge, especially when you’re focused on maintaining your health goals. In this episode, I share practical strategies and mindset tips to help you handle food pushers gracefully, without guilt or awkwardness, s...

Can you believe we’re already in the holiday season? I know how overwhelming it can be to navigate all the festive events, especially when you’re trying to maintain or lose weight. But don’t worry—I’ve got your back! In this episode, I’m sharing my proven 3-step formula to help you stay on track during the holidays without feeling deprived or overwhelmed. Whether your goal is weight loss or mainte...

In this episode, In this episode, we’re diving into a topic that hits close to home for so many women: Why waiting for the “perfect” time to focus on your health and weight loss goals is keeping you stuck. With the holiday season upon us, it’s easy to fall into the trap of “starting fresh in January,” but today I’m sharing why this mindset could be holding you back—and how to overcome it. What You...

Today’s episode is all about tackling a topic that so many of us face: stress eating . If you’re a busy professional woman juggling multiple responsibilities, it’s easy to reach for comfort food when life feels overwhelming. In this episode, I dive deep into: Why stress makes us crave food – Hint: it has everything to do with cortisol, the stress hormone, and how it influences your body and brain....

In this episode, I’m diving into one of the biggest myths out there: detox teas, cleanses, and the promises of quick-fix resets. With social media and ads filled with miracle detox products, it’s easy to feel like you might be missing out on something. But I’m here to share the truth about these so-called "detoxes" and how your body already has a natural, powerful detox system that works 24/7—no f...

In today’s episode, I’m diving deep into a topic that so many of you have been curious about – signs of a slow metabolism. If you've been feeling off balance, frustrated with weight loss, or can’t seem to understand why the scale isn’t budging, this one's for you. You might be experiencing a slower metabolism without even realising it, and I'm here to help you identify these subtle signs and give...

Today, we're diving into a common misconception in the world of weight loss… the calorie deficit. Sure, the formula “calories in vs. calories out” is important, but it's not the only factor in sustainable weight loss. A calorie deficit alone won't address the human dynamics: social lives, stress, habits, and emotions that impact our food choices and long-term success. In this episode, I’ll share w...

If you've been feeling frustrated with your journey, hitting plateaus, or just wondering why things aren't working despite all your efforts, this episode is for you. We’ll cover 5 things no one told you about weight loss…  Here’s a sneak peek: You Burn More Than 1,200 Calories a Day Just by Existing Your body is constantly working to keep you alive—even when you’re doing nothing. This means y...

Today, we’re talking about a topic that might seem counterintuitive at first—why eating more can actually help you lose weight!  If you’ve been stuck in a cycle of under-eating, feeling deprived, and not seeing any progress on the scale, this episode is for you. Key Takeaways: Eating less isn’t always the answer to weight loss. Many of us have been conditioned to believe that we need to eat l...

In today’s episode, I tackle a question I get all the time: "Do I need to go to the gym to lose weight?" The answer may surprise you – No, you don’t! As a busy professional woman, I understand that your time is limited, and spending hours in the gym isn’t always an option. But the great news is that weight loss is still within your reach! In this episode, I break down practical, realistic strategi...

In this episode of The Healthy Diary Podcast , we dive deep into a topic that hits home for so many women—trusting yourself to succeed in your weight loss journey. If you've been on this journey before, maybe multiple times, and feel like you’ve lost faith in your ability to lose weight, this episode is for you. I know firsthand how demoralizing it can be to restart time and again, only to feel li...

In today’s episode, I dive into a topic that I know so many of you struggle with: overeating . Whether you think you lack willpower, love food too much, or can’t stay consistent, there’s usually more to the story. And that’s what we’re uncovering today. I’ve been there too, thinking my love for food was the issue or blaming myself for not being consistent. But through my own journey, I discovered...

In this episode of The Healthy Diary Podcast , I dive into one of the biggest challenges many of you face when it comes to weight loss: staying motivated. As someone who has worked with countless women on their health journey, I know that waiting for the "right moment" or the "perfect burst of motivation" can keep you stuck. In today's episode, I’ll share some practical tips and strategies to help...

In this episode, I’m answering some of the most common questions I receive from my community around weight loss. We dive deep into topics like calorie deficits, different dieting approaches, maintaining your progress over the weekend, and how to tackle late-night snacking. If you've ever wondered whether you need to snack before bed or which diet is best for you, this episode has all the answers!...

If you've ever wondered how to achieve consistent weight loss without extreme dieting, tracking calories, or spending hours at the gym, this episode of The Healthy Diary Podcast is for you!  I’m spilling the tea on her secret formula that has helped countless women lose 500 grams+ a week – and I’m breaking it down step-by-step. Ready to dive in? Here’s a sneak peek at what you’ll learn: Key T...

Are you constantly juggling work, family, and personal goals while trying to stay healthy? This episode of The Healthy Diary Podcast is here to help you master time management so you can effortlessly achieve your weight loss goals without the stress! Today, I’m joined by a very special guest –my husband, Alan Borges. Alan is a seasoned coach with over 20 years of experience helping high-achieving...

Are you ready to kick off your weight loss journey or maybe just re-evaluate your current approach? If so, you won't want to miss this episode of The Healthy Diary Podcast, where I share six key ways to determine if your diet is truly sustainable for long-term success. The truth is that how you lose weight should not be very different from how you maintain your weight loss... And if you aren’t abl...

Ever feel like something is holding you back from reaching your weight loss and health goals, but you just can’t put your finger on it? You're not alone. In this week's episode of The Healthy Diary Podcast, I dive into a topic that could be the missing piece in your weight loss journey—your mindset. I share my own struggles with my mindset and the hard-earned wisdom I’ve gained over the years, so...

This episode of The Healthy Diary Podcast is one you don't want to miss. I dive into the ONE thing that will determine your success on your weight loss journey, and trust me, it's not what you think. Here’s a sneak peek of what you’ll hear: Why focusing solely on diet and exercise might be holding you back. How a healthy relationship with food is crucial for long-term success. Why the way you achi...