The Healthy Diary (Angela Borges)
Explorez tous les épisodes de The Healthy Diary
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| 11 Aug 2024 | The ONE thing that's going to determine your success with weight loss | 00:19:31 | |
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:
Ready to embark on a journey that’s enjoyable, sustainable, and truly effective? Tune in now to get inspired and informed! P.S. If you love what you’re hearing, please take a moment to rate the show or leave a review. Your support helps us reach more amazing women like you! LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 23 Mar 2025 | Here's what I'd do to lose 12kgs in 12 weeks | 00:16:17 | |
In this episode, I’m cutting straight to the chase and sharing exactly what I would do if I had to start my weight loss journey all over again knowing what I know now. After struggling with my weight for 18 years, trying every diet under the sun, and finally figuring out what works, I’ve developed a simple, no-BS approach to losing weight and keeping it off effortlessly. If you’re tired of yo-yo dieting and want a realistic, sustainable way to reach your goals, this episode is for you! Here’s what you’ll learn in today’s episode:✔️ The exact high-level strategies I’d use to see real progress in 12 weeks ✔️ Why losing 12kgs in 12 weeks is possible but only under the right circumstances ✔️ How structuring your meals properly helps balance blood sugar and reduce cravings ✔️ The real reason you’re struggling to lose weight (hint: it’s not about willpower!) ✔️ Why sleep, stress management, and mindset are non-negotiable for weight loss ✔️ The importance of understanding energy balance without obsessing over calories If you’ve ever felt stuck, overwhelmed, or like you’re doing all the “right” things but still not seeing results, this episode will give you clarity on what truly matters for long-term success. 🎧 Tune in now and let’s make weight loss simple, sustainable, and stress-free! Links & Resources
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| 07 Jul 2024 | The ONE strategy for weight loss when you're super busy | 00:15:30 | |
I know how hectic life can get, juggling work, kids, and everything else on your plate. That’s why I’m excited to share a brand new, short, and sharp episode of the Healthy Diary Podcast that’s tailor-made for you! In this episode, I reveal my number one strategy for losing weight even when life feels unmanageable. This isn’t about spending hours at the gym or meal-prepping for hours each Sunday. It’s about finding a sustainable balance that fits into your busy life. Here’s a sneak peek of what you’ll learn:
I know many of us high-achieving women put immense pressure on ourselves to be perfect. But perfection isn’t the key to success—consistency is. And sometimes, doing less can lead to better results. If you find this episode helpful, please share it with one person who might benefit from it. And if you have a few seconds, please leave a review or rate the show. Your support helps me reach more women who need this advice. Thank you so much for listening. I hope this episode brings you the clarity and motivation you need to keep going. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 12 Jan 2025 | Weight Loss AMA: losing weight without calorie tracking, weekend consistency, overcoming emotional eating | 00:24:00 | |
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 weight? I explain why calorie tracking isn't necessary and how tuning into your body's natural hunger and fullness cues can help you create a calorie deficit effortlessly. 💡 Why can't I stick to healthy habits on weekends? I share how a lack of structure is likely sabotaging your efforts and what you can do to create consistency across your week—even when life feels chaotic. 💡 How do I deal with emotional eating? We’ll explore strategies to break free from the emotional triggers that lead to overeating, including how to address stress, boredom, and other emotions without turning to food. If you’ve ever felt like weekends undo all your progress or struggled with binge eating after a stressful day, this episode is packed with actionable insights and practical tips to help you move forward. Links Mentioned in this Episode:
If you loved this episode, please leave a review or share it with a friend who might benefit from these insights. Your support helps us reach and empower more amazing women like you! | |||
| 01 Sep 2024 | How to master time management for effortless weight loss | 00:44:27 | |
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 professionals balance their careers with fulfilling personal life. Trust me, you won't want to miss this one! Here is a sneak peek of what you’ll hear:
This episode is packed with practical tips and strategies that you can start applying right away to regain control of your time and prioritise your health. It’s time to put yourself first, and this episode will show you how. If you find this episode valuable, please share it with someone who might benefit from it. And if you have a moment, leaving a review on Apple Podcasts or a rating on Spotify would mean the world to us! LINKS: Connect with Alan: Linkedin: HERE Website: alanborges.com Connect with Angela: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 09 Mar 2025 | How stress is sabotaging your weight loss (and how to fix it!) | 00:16:51 | |
Today, we’re celebrating a HUGE milestone… our 50th episode! I’m beyond grateful for each and every one of you who tunes in week after week. Whether you’re a longtime listener or brand new here, thank you for being part of this amazing community. Now, let’s get into today’s episode, because this is a BIG one. If you feel like you’re doing all the “right” things… eating healthy, working out, drinking your water—but the scale isn’t moving (or worse, it’s going up), stress might be the hidden culprit. Yep, stress can secretly sabotage your weight loss efforts, and today, I’m breaking down exactly how and, more importantly, what to do about it. What You'll Learn in This Episode:✅ How stress impacts your hormones, metabolism, and cravings ✅ Why high cortisol levels can lead to weight gain (especially around your midsection) ✅ The link between stress, emotional eating, and sugar cravings ✅ How stress slows your metabolism, making weight loss harder ✅ The surprising connection between stress, poor sleep, and increased appetite But don’t worry… I won’t just leave you with the bad news. I’ll also share practical, real-life strategies to help you manage stress and support your weight loss goals, including: ✔️ How balancing your blood sugar can reduce cortisol levels ✔️ The importance of not skipping meals (yes, even when you’re busy!) ✔️ Simple tweaks to reduce stress-driven cravings ✔️ Why prioritizing sleep is a game-changer for weight loss ✔️ Small but powerful lifestyle habits to keep stress in check If you’ve been feeling stuck, exhausted, or frustrated with your weight loss progress, this episode is a must-listen! Links & Resources
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| 15 Sep 2024 | Weight Loss AMA: calorie deficit, best diet, maintaining a deficit over the weekend, night snacking | 00:28:21 | |
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! What You’ll Learn:
Resources Mentioned:
Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 26 May 2024 | The easiest way to lose weight WITHOUT tracking calories | 00:24:55 | |
Most women who want to lose weight get discouraged by the idea of having to track their calories and live on a restrictive diet. The idea alone just feels like too much time, effort and mental load to even begin. The good news is that there is a much more simple and sustainable approach to weight loss that doesn’t require calorie counting and that’s what I’m sharing with you today. A meal plan that someone else created isn’t the answer. To effectively lose weight and keep it off for good, your food needs to fit into your lifestyle, nourish your body with what it needs and not be a source of stress. Although calorie counting isn’t necessary for weight loss, it is important to understand that if you want to lose weight, you need to be in a calorie deficit. That’s just how it works. So, if you’ve struggled to lose weight in the past, it may simply be because you were consuming more calories than what your body was using. The Art of Listening to Your Body More important than any calorie counting is learning how to listen to your body’s cues. This will truly transform your relationship with food and help you achieve sustainable weight loss. If you feel like you can’t stop eating or that you need to finish everything off your plate, listening to your hunger and fullness cues is a skill that you can learn. If I did it, you can too. Embrace Nourishment Have you ever skipped meals due to a busy schedule or relied on coffee to suppress your hunger? Ignoring your body's signals can actually lead to overeating later on. By tuning in to your hunger cues and nourishing your body appropriately, you will prevent mindless snacking and stabilise your energy levels throughout the day. Honor Your Satisfaction Many of us were brought up in households where we had to finish all the food on our plates, regardless of hunger. But eating past the point of fullness can sabotage your weight loss efforts because you’re simply eating too much. By stopping when you feel content, you can avoid overeating and maintain a healthy balance in your eating habits. Again, this is a skill that you can learn. It just takes practice. The Power of Mindful Eating Practising mindful eating involves savouring each bite, paying attention to how your body responds, and being present during meals. By slowing down and connecting with your food, you give your brain the time it needs to register fullness, leading to more mindful food choices and healthier eating habits. Embracing Change for Lasting Results When you shift your focus from restrictive diets to honouring your hunger and fullness cues, and nourishing yourself with protein-rich foods, you will pave the way for effortless weight loss maintenance. At the beginning, it will take some work to understand what your body needs and establish new eating behaviours. But, with practice, these habits will help you lose weight and keep it off long-term. No tracking calories, just being in tune with your body and embracing a healthy lifestyle. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 22 Dec 2024 | How to manifest the body of your dreams | 00:44:10 | |
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 food and exercise. It’s about your mindset, your belief system, and creating an identity that aligns with the version of yourself you’re becoming. In this episode, Kat shares: ✨ What manifestation actually is (spoiler: it’s not as woo-woo as you think!) ✨ How your subconscious beliefs might be holding you back from reaching your dream body ✨ Practical steps to identify limiting beliefs and shift your mindset for success ✨ The power of changing your inner narrative about food, weight loss, and your body This conversation is pure magic, and I promise you will walk away with tools to shift not only how you think but also how you show up for yourself. If you’ve ever felt like you’re stuck in an endless loop of dieting and self-doubt, this episode will help you start transforming from the inside out. Ready to manifest the body (and life) of your dreams? Let’s do this! Connect with Kat: Instagram: @katcozadd Podcast: That’s So Rich - https://katcozadd.com/podcast Website: https://www.katcozadd.com/ Links & Resources:
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| 02 Jun 2024 | 5 ways your workouts could actually be causing weight gain | 00:24:55 | |
When people decide that they want to lose weight, the first thing that often comes to mind is signing up for the gym or working out. While exercise is great for your overall health, it only counts for a very small portion of your daily energy expenditure. If you want to lose weight and keep it off, working out shouldn't be the main focus. Instead, you need to prioritise your food and use exercise as a bonus. From my perspective, the order of priority for weight loss is nutrition first, sleep second, and movement third. If you place too much focus on your workouts when trying to lose weight, you might end up doing the opposite. Here are 5 reasons why: Overeating After Workouts There’s a big misconception that we burn a huge number of calories during workouts but that’s not actually the case. For example, a 30-minute home workout might burn 100-200 calories, but it doesn’t give you a free pass to consume an additional 400 calories. If your goal is to lose weight, you need to be in a calorie deficit so plan your meals around your workouts to avoid overeating. This doesn’t mean you need to track your calories, but it’s important to have a general understanding of your energy requirements. Refueling with Unhealthy Food or Beverages A common mistake is refuelling with unnecessary, high-calorie foods and drinks. Pre-workouts, post-workouts, and even so-called "superfoods" can be calorie-dense without being particularly nutrient-rich. Instead of buying into marketing gimmicks, keep it simple—if you need a hit of energy before a workout, opt for something like coffee over a sugary pre-workout drink. Using Workouts as an Excuse to Be Sedentary You may think you’re active just because you work out, but what about the rest of your day? You could be working out for an hour and then remaining sedentary for the remaining 23. Focus on increasing your daily movement for better results. Incorporate more non-exercise activities, like walking or taking the stairs. Disrupting Your Sleep Routine Sleep is an often overlooked factor in weight loss. If your workout schedule cuts into your sleep, it could be counterproductive. Poor sleep affects hunger hormones, increases cravings for carbs, and reduces your overall activity levels. Prioritise getting at least seven hours of quality sleep and then fit your workouts around that. Becoming Obsessed with the Scale Weight fluctuations are completely normal, especially if you’re new to exercise. Microtears in muscles and water retention can cause temporary weight gain but don’t let the scale discourage you. Instead of weighing yourself daily, track your progress weekly and use alternative methods like measurements or how your clothes fit. Movement and exercise are super important for your health, both mentally and physically. I fully support incorporating movement into your day for your overall well-being but when it comes to losing weight, the first place to start is your nutrition. Start by understanding your energy requirements and optimize your diet to create a slight calorie deficit, without obsessively counting calories or tracking the number on the scales. Then, approach movement as an enjoyable bonus. I hope this episode supports you and that you feel empowered to approach your weight loss journey with the information you need. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional... | |||
| 14 Apr 2024 | How I lost 11kgs and maintained it for years effortlessly | 00:18:59 | |
I have what I would call a very healthy relationship with food, but I didn’t always. In fact, I struggled with my weight from a very young age and tried every diet under the sun in an attempt to lose weight and feel good in my body. If it’s a diet that exists, I’ve probably tried it! Yes, some of these diets helped me lose weight, but I wasn’t healthy or happy and it wasn’t sustainable. I only started experiencing the weight loss results and happiness I wanted when my relationship with food changed. Today I’m sharing my story in the hopes of encouraging you that this is possible for you as well. If I can do it, you can too. Through my own transformation and the success stories of my clients, I've come to realise that effortless weight loss maintenance is achievable with the right approach. I've witnessed firsthand the power of mindset, balanced nutrition, and enjoying life without obsessing over food or exercise. I hope this episode inspires you to rethink your own relationship with food and dieting and start your journey toward a healthier, happier life. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 22 Sep 2024 | How to get motivated to start (and stick to) your weight loss journey | 00:27:54 | |
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 you overcome that motivational slump, take action, and most importantly, stay consistent on your journey toward a healthier, happier life. I also share a bit about my own personal struggles with motivation and how I eventually realised that relying on it was never going to get me to where I wanted to be. If you’re ready to stop waiting and start taking action, this episode is packed with practical advice to help you get going. Key Takeaways:
Links Mentioned: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 06 Oct 2024 | How to start trusting your ability to lose weight again | 00:26:02 | |
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 like a failure. But here's the truth: just because previous methods didn’t work doesn’t mean you are the problem. In today’s episode, I break down why past weight loss methods have likely failed you and how to rebuild trust in your own ability to succeed. We'll explore the emotional toll of repeated attempts, how to set realistic goals, and the importance of small wins to regain self-confidence. By the end of the episode, you'll walk away feeling more empowered, knowing that sustainable change is possible, and it all starts with a shift in mindset. Key Takeaways:
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| 08 Dec 2024 | My 3-step formula to lose weight during the holidays | 00:24:39 | |
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 maintenance, this episode is for you, my busy professional friend! Here’s what you’ll learn in today’s episode:
This season is about joy, connection, and celebration, not restriction. I’m here to show you how to embrace the holidays while feeling empowered and in control of your health. Let’s do this together! Links & Resources Mentioned in This Episode:
Enjoy the episode and remember—flexibility over perfection, always! If you found value, don’t forget to leave a review or share it with a friend. Happy holidays! | |||
| 05 Jan 2025 | How to kick off your weight loss journey in 2025 | 00:24:23 | |
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 Learn why resolutions often don’t stick and how to set meaningful, achievable health goals instead. 2. The Right Approach to Weight Loss Understand why you’re not the problem—it’s the approach. Discover how to adopt a sustainable, mindset-driven method that leads to lasting results. 3. Practical Tips for Your 2025 Weight Loss Journey
4. Steps You Can Start Today
Special Coaching Opportunity To celebrate the new year, I’ve opened up a few spots in my coaching program, Lean Body and Strong Mindset! This is your chance to lose 5–12 kilos in the next 90 days without calorie counting, restrictive diets, or hours in the gym. For January ONLY, we have some juicy bonuses. Learn more and apply for coaching: HERE Links & Resources: Let’s make 2025 the year you prioritise your health and well-being without stress or sacrifice. Tune in now for actionable tips that you can implement today. | |||
| 16 Mar 2025 | Fix your metabolism in 30 days with these foods | 00:17:56 | |
If you feel like your metabolism has slowed down, you're stuck at the same weight no matter what you do, or you're constantly feeling low on energy, this episode is for you. Your metabolism isn’t broken, and it’s not just about genetics. In today’s episode, I’m sharing exactly what foods you need to eat daily to support your metabolic health, burn fat more efficiently, and boost your energy… all in just 30 days! What You’ll Learn in This Episode:✔️ What actually is metabolism? Understanding how your body converts food into energy and why it’s not just about how much you move. ✔️ 5 habits that are slowing your metabolism down, and how to fix them! ✔️ The must-eat foods to fire up your metabolism (hint: protein is a non-negotiable!). ✔️ Why healthy fats don’t make you fat and how to include them in your diet the right way. ✔️ The power of fiber and complex carbs - why they’re essential for steady energy and fat loss. ✔️ One surprising food that naturally boosts fat burning! If you’re ready to transform your metabolism and feel energised, strong, and healthy, this episode is packed with practical, actionable tips to help you get there. Let’s get started! Links & Resources
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| 01 Dec 2024 | Why waiting for the "perfect" time is keeping you stuck | 00:24:06 | |
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’ll Learn in This Episode 1. The Reality of the “Perfect Time” Mindset
2. How Small Steps Today Create Big Wins Later
3. Mindset Shifts to Break Free from Yo-Yo Dieting
4. Real-Life Strategies for Immediate Action
Don’t let the “perfect time” myth hold you back from feeling your best. Start today with one small step and build from there. Which small change will you make this week? Links & Resources:
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| 31 Mar 2024 | Welcome to The Healthy Diary Podcast | 00:05:11 | |
Welcome to the Healthy Diary Podcast! My name is Angela Borges, a weight loss nutritionist on a mission to help you cut through the noise and find the answers you need to feel healthy, confident and happy in your skin. If you’ve tried every diet under the sun, only to leave you feeling hungry, miserable and convinced you’ll never lose weight, I’m here to tell you there is a solution. It's not about willpower or discipline; it's about finding the approach that works for you as a unique individual. As a weight loss nutritionist, I specialise in helping busy, ambitious women who have worked hard to build a successful career or business, but when it comes to weight loss, they just feel stuck. I know firsthand the challenges of trying to navigate the overwhelming sea of information on weight loss. For 18 years, I battled with my weight, cycling through endless diets that left me feeling more frustrated, unhealthy and unhappy with each attempt. But here's the thing - weight loss is quite simple when you stop relying on crash diets. Through my own experiences and expertise as a weight loss nutritionist, I've crafted resources, strategies, and a supportive community tailored for busy, ambitious women just like you. The Healthy Diary Podcast is designed for women who excel in their careers, relationships, and personal lives but find themselves at a loss when it comes to their health and well-being. If you're tired of quick fixes and ready for a sustainable approach to feeling confident, lean, and energised, you're in the right place. In this podcast, I’ll be sharing evidence-based information and practical tips that cut through the BS of fad diets and misconceptions around weight loss. My goal is to empower you to make lasting changes that align with your lifestyle and goals, without restrictions, tracking or compromising your tight schedule. So, if you want to look and feel great in your body but just haven't been able to make that happen, hit that subscribe button and let’s get this party started! LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 20 Oct 2024 | Why eating more can help you lose weight | 00:24:32 | |
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:
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| 23 Feb 2025 | 3 habits that save me 8-10hrs each week | 00:17:17 | |
If you’re a busy professional woman trying to lose weight but feel like you just don’t have the time, this episode is for you! Today, I’m sharing three simple habits that save me 8-10 hours every single week… while still helping me maintain my 11kg weight loss. I know firsthand how overwhelming it can feel to juggle work, family, and everything in between while trying to eat healthy. But here’s the good news: healthy eating doesn’t have to be time-consuming or complicated! The habits I share in this episode will help you simplify your nutrition, free up your time, and make weight loss feel effortless. In This Episode, You’ll Learn:✅ How I meal prep in just 15-30 minutes per week (yes, it’s possible!) ✅ The smart shortcuts I use to make healthy eating quicker and easier ✅ Why I always have "emergency meals" ready to go—and how you can, too! ✅ The mindset shift that helped me ditch the “all-or-nothing” approach and stay consistent If you’ve ever felt like eating healthy takes too much time or effort, this episode will show you how to work smarter, not harder in the kitchen. I promise… once you start implementing these habits, you’ll feel more in control, less stressed, and way more confident in your ability to stay consistent! Links & Resources: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 14 Jul 2024 | 3 ways to stop self-sabotaging your weight loss results | 00:24:29 | |
If you feel like weight loss, consistency, and mindset have been (and still are!) a constant battle for you… You know what you should be doing... But you're just not doing it. You know how to get started or even start over... But you're tired of not sustaining it. It's you vs you and every time you start to make some progress... You step in and sabotage those efforts. Sucks, right? If this hits home and you want to learn WHY you self-sabotage and WHAT to do to fix it… So in this episode, I'm sharing:
Tune in for practical tips that you can start incorporating from today. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 29 Dec 2024 | Reset your mindset for effortless weight loss in 2025 | 00:18:39 | |
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 your mindset to match the goals you’re setting for yourself. In this episode, I’ll share how shifting your mindset can make the difference between striving for weight loss and achieving it effortlessly. I’ll also discuss how I’ve helped many of my clients break free from their old, limiting beliefs and step into a healthier, happier version of themselves without guilt, restriction, or overwhelm. Here’s what you can expect in this episode:
If you’ve ever felt like you were doing everything right but still not seeing the results you want, this episode is for you! It's time to change the way you think about weight loss and truly embrace the effortless process. Links Mentioned in this Episode:
Thank you so much for tuning in, and I can’t wait to help you make 2025 the year where you step into the healthiest, happiest version of yourself! | |||
| 21 Apr 2024 | 7 eating habits of a naturally thin person | 00:23:31 | |
We all know someone, whether they’re a friend, a colleague or a family member, who seems to just stay thin without any effort. No matter what they eat or what they do, they maintain their weight naturally. Let’s be honest, it’s frustrating to watch while you’re going on diet after diet and unable to maintain your weight loss. I used to be that person who tried everything and couldn’t keep the weight off, but now, after developing healthy skills and habits, I maintain my weight effortlessly, without tracking calories, diet restrictions or exercising like crazy. Research shows that there are specific habits that naturally thin people have. One of the most important things that will help you learn and develop these habits for yourself is your mindset. To be a naturally lean person, you need to think and speak like a naturally lean person. Say No to Diets Naturally thin people don’t follow strict diet protocols. Instead, they focus on consuming real, nutrient-dense foods without severe restrictions. They tend not to cut out food groups or practise extreme dieting practices but focus more on fostering a healthy relationship with food. They enjoy their food! Listen to Your Body One of the most powerful skills you can learn on your weight loss journey is to listen to your body’s hunger cues. This means eating when you’re hungry and stopping when you feel full. This is something that a lot of women struggle with but, from experience, I can tell you that this is a skill you can learn. Paying attention to what your body is saying is essential for sustainable weight management. Prioritise Whole Nutritious Foods Research tells us that naturally lean people mostly cook at home and centre their meals around a source of protein. Doing this means that you know exactly what is going into your meals and your food intake is more nutrient-dense. It’s also important to strike a balance between nutritious choices and occasional indulgences to feed your soul, which is something naturally lean people do. Planning, Planning, Planning Successful people plan. So to be successful at maintaining your weight loss, it’s important to plan your meals and incorporate meal prepping into your routine. Planning ahead reduces decision fatigue, saves you time and sets the tone for a week of healthy eating. Consistent Meal Choices Eating the same meals consistently helps you reduce decision fatigue and prevent unnecessary overwhelm. By sticking to a few favourite meals, naturally lean people simplify their food choices and focus on nourishment. Start with a Balanced Breakfast Skipping breakfast can lead to overeating later in the day. Naturally thin people understand the importance of a balanced breakfast rich in protein to kickstart their metabolism and maintain energy levels. Stay Active Throughout the Day In addition to planned physical activity, naturally thin individuals engage in fidgeting and incidental movements, boosting calorie expenditure. Think about how you can stay mindful of daily movement to contribute to your overall well-being. Incorporating these 7 habits into your lifestyle can pave the way for a healthier, more sustainable weight management journey. By adopting the practices of naturally thin people, you can nurture a positive relationship with food, prioritise nourishment, and enjoy effortless weight maintenance. LINKS: Apply for coaching: HERE | |||
| 18 Aug 2024 | 3 mindset blocks keeping you stuck (and how to fix them) | 00:24:31 | |
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 you don’t have to spend more time feeling stuck. This episode is packed with insights that could save you months or even years of frustration. In this episode, you’ll discover:
Don’t let these mindset blocks hold you back any longer. Tune in now to learn how to overcome them and start living your best life. If you find value in this episode, please take a moment to leave a review on Apple Podcasts or rate the show on Spotify. Your support helps us reach more women who need to hear this message. Feel free to share this episode with anyone who might benefit—together, we can make a difference. LINKS Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 02 Feb 2025 | Know what to do but can't get yourself to do it? Listen to this! | 00:24:53 | |
This week, we’re diving into a struggle that so many of us face: knowing exactly what to do for our weight loss or health goals but feeling stuck when it comes to taking action and staying consistent. This episode is here to help you bridge the gap between knowledge and execution so you can finally start making the changes you’ve been wanting to see in your life. What You’ll Learn in Today’s Episode:1. Why knowing what to do isn’t enough—and why mindset and habits are the missing puzzle pieces. 2. The three common mindset blocks that are keeping you from taking action:
3. Actionable strategies to overcome these mindset barriers so you can finally start seeing results without restriction, tracking, or burnout. If you’ve ever felt frustrated by your inability to follow through, this episode will resonate with you. By the end, you’ll have practical steps to start closing the gap between where you are now and where you want to be. Links & Resources:
Don’t forget to share this episode with a friend who might need a little encouragement, and leave a review if you loved it! Your support helps us reach more incredible women like you. 💕 | |||
| 15 Dec 2024 | My best tips for handling food pushers this holiday season | 00:21:05 | |
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, so you can enjoy the festivities without compromising your well-being. Here’s what you’ll learn in today’s episode:
Whether it’s Grandma offering you a second helping of pie or a friend encouraging another round of drinks, these tips will help you stay in control, enjoy the moment, and feel empowered in your decisions. Helpful Links:
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| 29 Sep 2024 | 3 reasons why you're overeating that no one told you about | 00:24:36 | |
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 that overeating isn’t just about hunger – there are deeper reasons behind it. So today, I’m breaking down the three main reasons why you overeat and how to overcome them:
This episode is packed with practical tips that busy women can implement right away to stop overeating, without cutting out their favourite foods. I also share my personal experience of growing up in a food-centric culture and how I’ve learned to enjoy food while maintaining my weight loss for over five years. You’ll walk away from this episode with a clear understanding of what’s driving your overeating and how to break free from it, allowing you to enjoy food guilt-free and reach your goals sustainably. Links Mentioned:
If this episode resonated with you, please share it with a friend who might benefit from it too! And if you have 30 seconds, I’d be so grateful if you could rate and review the podcast on your favorite platform. It really helps get the word out to more women like you. | |||
| 23 Jun 2024 | Eating healthy but not losing weight? | 00:22:26 | |
I talk to women about weight loss every day and they often say to me... "Generally my nutrition isn’t to bad" "I eat pretty good throughout the week..." "We generally eat healthy" "I do try and eat fairly clean" And despite their efforts, they aren't seeing any results. The fact is, there is a big difference between healthy eating and healthy eating for fat loss... So in today's episode, I dive into why simply eating a wholesome diet might not be enough to shed those stubborn kilos. You’ll learn about the critical mistakes that many women make, even when they think they're doing everything right. Here’s a sneak peek at what you’ll learn:
So if you have been trying to lose weight on your own following a healthy diet but the weight isn't budging, this episode is packed with insights you won’t want to miss. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 10 Nov 2024 | 7 sneaky signs of a slow metabolism for women 35+ | 00:16:47 | |
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 you simple strategies to support a healthy, thriving metabolism. What You’ll Learn:
By the end of this episode, you’ll feel empowered to identify the signs of a slower metabolism and have a clear action plan to support your body with healthy, sustainable habits that fit into your busy life. Links and Resources Mentioned in This Episode:
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| 28 Apr 2024 | 30-minute meal prep for busy women | 00:21:54 | |
One of the biggest challenges women face when trying to lose weight is feeling like they don’t have enough time. Life is already so busy with work, family and everything else in between - who has the time or energy to spend hours in the kitchen preparing nutritious meals? Without a plan, being time-poor can easily lead to making quick food decisions that don’t provide you with the nutrition you need. This not only costs more money but also perpetuates the cycle of weight gain. This is why being organised is key. On my weight loss journey, meal prepping was the game changer that helped me save time, eliminate last-minute food decisions and set myself up for success to maintain my weight loss effortlessly. When I first started meal prepping, I used to spend up to 4 hours in the kitchen on Sundays getting ready for the week ahead. But when I started my business, I simply didn’t have the time. This is when I changed my approach to meal prepping and established my three-phase meal prep process. Instead of spending hours in the kitchen, this process means you’ll be organised for the week in only 30 minutes. Meal planning The first phase is the preparation phase, where you focus on planning your meals for the week. Keep things simple by deciding on 1 breakfast option, 2 lunches and up to 3 dinners for the week, depending on your family’s needs. Then create your shopping list. I recommend doing this toward the end of the week. Grocery Shopping Now that you have your well-crafted shopping list, aim to breeze through your shopping trip in under 40 minutes. I recommend shopping for groceries after a main meal to avoid unnecessary purchases. 30 Minute Meal Prepping The final phase involves putting together your meals for the week. Focus on preparing two meals at a time, such as breakfast and lunch, using ingredients that require minimal cooking. Efficiency and nutrition are key in this phase. The No Prep Meal Prep Method If you want to make your meal prep even more fast and simple, there are some smart shortcuts you can take to prepare nutritious meals in just 15 minutes. For vegetables, try using salad mixes or frozen vegetables, for carbs, pre-cooked rice and pasta are great options, as well as wraps, bread and chickpeas. There are also plenty of easy protein sources such as rotisserie chicken, cans of tuna and pre-marinated meats. Using these ingredients will make meal prep super fast while still providing you with nutritious meals. Keep your snacks simple If you don’t want to spend hours preparing healthy snacks, opt for protein-rich snacks on the go like protein bars, cheese or tuna packs to keep yourself fueled throughout the day. Don’t overcomplicate things by trying to prepare snacks too much. Just keep it simple and make sure you have healthy options available. Meal prepping isn't just about saving time – it's about transforming your relationship with food and simplifying your nutrition. Planning ahead also eliminates decision fatigue, knowing you’ve already got a nutritious and delicious meal ready to go. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 25 Aug 2024 | 6 ways to know if your diet will help you keep the weight loss for good | 00:13:47 | |
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 able to stick to your diet because it’s too restrictive, overwhelming, time-consuming, leaves you feeling hungry, stresses you out, etc… it’s better to change the approach now, so you don’t waste your precious time. The good news is that there are ways to find out if your diet is sustainable and will help you keep the weight off FOR GOOD and this is exactly what I’m sharing with you today. This episode is a must-listen, especially if you're serious about losing weight and keeping it off for good! If you find this episode valuable, please share it with someone who could benefit from it. And if you have a few seconds, leaving a review on Apple Podcasts or rating the show on Spotify would be greatly appreciated! Here's to a healthier you, for the long term! LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 16 Feb 2025 | 5 things I wish I knew about losing weight - Part 2 | 00:24:16 | |
In today’s episode, I’m diving into Part 2 of "5 Things I Wish I Knew About Losing Weight" because the response to Part 1 was incredible. If you haven’t listened to the first part yet, I’ll drop the link below, make sure to check it out to get the full picture. For over 18 years, I struggled with my weight, bouncing from one diet to another, feeling frustrated, exhausted, and stuck in a cycle that never seemed to end. Looking back, I realise there were some key things I wish someone had told me earlier… simple truths that could’ve saved me time, energy, and a lot of mental stress. In this episode, I’m sharing five more game-changing lessons that helped me finally achieve sustainable weight loss without restrictive diets, obsessive tracking, or spending hours at the gym. These insights are exactly what I teach my clients, and I know they’ll help you too! What You’ll Learn in This Episode:
This episode is packed with practical tips and mindset shifts that you can start applying right away to feel healthier, more confident, and in control of your weight. Links & Resources:
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| 24 Nov 2024 | How to stop overeating when you're stressed | 00:21:36 | |
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:
Stress eating doesn’t have to be your default. I’ll share actionable steps to shift your habits and nurture your mental and physical well-being. Plus, I explain why managing stress proactively is essential… not just for your weight loss journey but also for your overall health and happiness. If you’ve ever found yourself rummaging through the pantry after a long day or feeling guilty about food choices made under pressure, this episode is for you. Remember, it’s not about perfection—it’s about progress and creating a sustainable, enjoyable relationship with food. Links and Resources Mentioned in This Episode:
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| 04 Aug 2024 | How "forgetting to eat" is keeping you overweight | 00:19:12 | |
In this episode, I dive deep into a common struggle many of us face – skipping meals. If you're a busy professional woman, juggling a demanding job, family, and maybe even a business, this episode is a must-listen. Here is what you’ll learn:
This episode is packed with insights and practical advice to help you break the habit of skipping meals and start nourishing your body properly. Trust me, you don't want to miss it! If you find this episode valuable, please share it with a friend who might benefit from it. Also, a quick rating on Spotify or a review on Apple Podcasts would mean the world to me and help more women discover my content. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 03 Nov 2024 | Why a calorie deficit alone doesn't work | 00:28:07 | |
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 why focusing solely on cutting calories might be holding you back, and I’ll highlight other essential elements to consider for true, sustainable weight loss. What You’ll Learn in Today’s Episode:
So grab a cup of tea and settle in as we explore the full picture of what it really takes to reach and maintain your health goals. Links:
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| 08 Sep 2024 | My secret formula on how to lose 500g week | 00:21:48 | |
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 Takeaways:
As you may already know, my approach is all about making weight loss simple, sustainable, and stress-free. This episode is packed with actionable tips that you can start using today to kickstart your weight loss journey. If you find this episode valuable, please share it with someone who might benefit from it. And if you have a moment, leaving a review on Apple Podcasts or a rating on Spotify would mean the world to us! LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 19 May 2024 | How Deanna lost 15kgs in 6 months without calorie counting | 00:17:34 | |
I often talk about the amazing success my clients achieve when they follow my methodology for losing weight and maintaining their weight loss easily. Today, I’m joined by my client and special guest, Deanna, to talk about her incredible life transformation and how she lost 15kg in 6 months without exercising or tracking calories. As a time poor mum of two working in a busy retail position, Deanna, like many of my clients, recognised that her health had gone down the priority list. Wanting to lose weight, she had previously struggled with unrealistic caloric restrictive diets that left her with low energy. She also struggled to find the right nutritional information and support to help her lose weight in a healthy way. In October 2021, Deanna decided to take action by prioritising herself and taking charge of her health and wellness. We started working together in the Lean Body & Strong Mindset program and within three months, Deanna lost 7kg with ease. She then continued on her own to lose another 8kg using the same principles she learned in the program and has successfully maintained her results, completely transforming her life for the better. Overcoming Mindset Barriers One of the significant hurdles Deanna faced in the past was her mindset, struggling with consistency and often making excuses like starting again on Monday. She had also struggled with emotional eating, which is something we worked on together to help her understand the underlying issues of her eating habits. By learning how to tune into her body’s hunger and fullness cues, she was able to eat the food she loves, go out with friends, enjoy her social life and still achieve the weight loss results she wanted. A Transformation More than Weight Loss The impact of Deanna's transformation went way beyond weight loss. She found inner peace, happiness, and a newfound confidence that radiated in her relationships and interactions. Deanna's journey has also positively influenced her whole family, now inspiring her children and husband to prioritise their health and overall well-being. Creating A Sustainable Lifestyle It’s one thing to lose 15kg, but Deanna has maintained her weight loss, which is something many women struggle with. The key here is that the changes Deanna made to her lifestyle were sustainable. She still eats her favourite foods but incorporates healthy habits into her daily life, making weight loss maintenance easy. I hope you find Deanna’s story inspiring and feel encouraged by hearing what is possible for you when you apply the right strategies. Remember, it's never too late to prioritise your health and well-being. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 21 Jul 2024 | How Natasha went from feeling hopeless with weight loss to living her best life | 00:22:49 | |
In this episode of the Healthy Diary Podcast, I’m sharing an interview with my client Natasha, who shares her remarkable transformation journey. Natasha went from feeling stuck and hopeless about weight loss to living a vibrant, healthy life without restrictions. We started working together in 2022 when she decided to take the leap of faith and join me in my coaching program. The results? A completely different person, lifestyle, and mindset. Here are the key takeaways from this episode:
Listen to this episode to get inspired by Natasha's story and learn practical strategies to overcome weight loss challenges and transform your life. Remember, it's never too late to prioritise your health and well-being. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 12 May 2024 | How to approach weight loss after your 30s | 00:21:33 | |
A lot of women ask me why their approach to weight loss isn’t working anymore. They were able to manage their weight in their younger years, but now in their thirties, forties and older, those strategies no longer work for them. Many women in this age group find that what used to work for them in their twenties no longer produces the same results. So today I’m sharing some key factors that impact weight loss for women over 30 and how you can approach weight loss in a healthy and sustainable way. As we age, our bodies undergo various changes that can impact our weight loss journey. Factors such as lifestyle and priorities, muscle mass loss, hormonal changes, and stress play a significant role in how our bodies respond to diet and exercise. For women over 30, understanding these challenges is the first step towards developing an effective weight loss strategy. Lifestyle and Priorities As you get older, your lifestyle and priorities are naturally going to change. With increased responsibilities, children and sedentary jobs, we tend to become less active than we were in our younger days. Finding time for self-care and exercise is a challenge for many women, but with some planning, you can make it a priority. Muscle Loss As we age, we naturally lose muscle mass, which can lead to a decrease in metabolism. Incorporating resistance training and a high-protein diet can help preserve muscle mass and support your weight loss efforts. Hormonal Changes Hormonal fluctuations, especially during perimenopause and menopause, can impact the way your body responds to energy in and out. The symptoms of hormonal changes can also disrupt sleep, which has a spiralling effect on your appetite, making you feel more hungry and crave more carbohydrates. At this stage in your life, it’s important to prioritise your hormonal health through food and lifestyle choices. Stress Unfortunately, our society has normalised stress as being something we all live with each day but chronic stress can sabotage your weight loss efforts. When you’re stressed, you’re more likely to develop unhealthy eating habits and disrupted sleep patterns. Make sure you take this aspect into consideration and put strategies in place to help you unwind your nervous system in a healthy way. Approaching Weight Loss After 30 When it comes to weight loss for women over 30, a holistic approach focusing on overall health and sustainability is key. Rather than just focusing on the number on the scales and your physical appearance, choose sustainability over speed. Crash diets will only lead to further weight gain and more stress on your body. Other aspects to consider after 30 are incorporating regular resistance training, prioritising quality sleep, and adopting a high-protein diet. These factors can help to enhance your metabolism and support muscle mass preservation. It’s also important to shift your mentality from “all or nothing” to focusing on consistency. Things will happen in life, your schedule will be interrupted, and your plans will have to change and that’s okay. Remember, it's not just about losing weight; it's about gaining vitality, confidence, and longevity. Embrace the journey, prioritise your overall health, and you will begin to see lasting results. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional... | |||
| 02 Mar 2025 | How Angie lost 5.8kgs in 7 weeks WITHOUT calorie tracking and restrictions | 00:21:22 | |
Today, I have a super special episode for you because we’re talking with one of my amazing clients, Angie. She’s a busy professional, a mom, and just like many of you… she’s tried different weight loss methods before, only to find herself stuck in a cycle of frustration. But guess what? In just 7 weeks, without tracking calories or following restrictive diets, Angie has already lost 5.8kgs! More importantly, she feels amazing, in control, and confident in her body again. In this episode, we dive into: The biggest challenges Angie faced before joining my Lean Body & Strong Mindset (LBSM) program;
Angie’s story is proof that you don’t have to restrict yourself or track every bite to lose weight and feel good in your body. If you’ve been struggling with consistency, feeling stuck in the diet cycle, or just want to hear real, sustainable weight loss strategies, this episode is for you! Tune in now and let Angie’s journey inspire you to take the next step in your own transformation. LINKS:
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| 16 Jun 2024 | The worst 3 months of my life and how I came out the other side | 00:24:06 | |
I’m sharing a very personal story with you today about the most challenging three months of my life and how I managed to come out the other side stronger, thanks to the habits and lifestyle changes I've been working on for years. Trust me, this isn’t your typical episode. Why You Should Listen In this episode, I open up about the most challenging period of my life. I talk about the two terrifying house break-ins, my mother’s battle with a rare cancer, and the sudden loss of a close family member. It was a whirlwind of emotions, fear, and uncertainty, and I felt like everything was happening all at once. But this isn't a story of despair. It's a journey of resilience, where I share how my habits and lifestyle choices, which I’ve cultivated over years, helped me navigate through these tumultuous times. What You'll Learn:
This episode is a candid look into my life and a testament to the power of a resilient mindset and healthy living. I believe that by sharing my story, I can inspire others who might be facing their own struggles. We all deal with trauma in different ways, but there’s always light at the end of the tunnel. I encourage you to give it a listen, and if you know someone who might benefit from hearing this story, feel free to share it with them. Sometimes, knowing that someone else has been through the storm and come out stronger can be the greatest comfort. These past months have taught me that even in the face of immense challenges, it's possible to come out stronger if you've cultivated robust, healthy habits. If you find yourself going through a tough time, remember to prioritise your nutrition, get moving, manage your emotions proactively, and take care of your mental health. These strategies have made all the difference for me. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 14 Apr 2024 | 3 pillars for effortless weight loss | 00:22:35 | |
I talk to so many women each week who may have lost a significant amount of weight in the past, but they struggle to keep it off. Most diets out there will help you lose weight initially, but studies show that between 91 to 95 per cent of people put the weight back on. And the reason is that most diets aren’t catered to you as an individual and they aren’t sustainable. Weight loss maintenance is a super important aspect that most people don’t think about when they’re starting a diet. If you’ve experienced a similar struggle, and you’re looking for a way to lose weight and keep it off effortlessly, this episode is for you. I’m sharing the 3 pillars I use in my work as a nutritionist to help women lose weight and maintain their weight loss while also enjoying their lives and the food that they love. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 27 Oct 2024 | 5 things NO one told you about weight loss | 00:19:46 | |
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 you’re burning calories without even moving, thanks to something called your Basal Metabolic Rate (BMR). The key is not to fall into the trap of drastically cutting calories, as this can damage your metabolic health. Cutting Carbs Can Increase Stress and Lower Energy Contrary to popular belief, cutting carbs can elevate your cortisol (stress hormone) levels, making it harder to lose fat—especially for women over 35. Instead, the focus should be on eating high-quality, whole carbs that fuel your body, rather than eliminating them entirely. Mindset is the Key to Sustainable Weight Loss Weight loss isn’t just about food and exercise; it’s also about how you think. If you don’t work on your mindset, you’ll likely find yourself stuck in a cycle of self-sabotage. Believing that you deserve to feel good in your skin and making peace with the process is crucial for long-term success. Skipping Meals Can Lead to Weight Gain Skipping meals or undereating can send your body into "survival mode," which slows down your metabolism. When you finally eat, your body stores calories as fat because it doesn’t know when it will be nourished again. Eating regular, balanced meals helps keep your metabolism running smoothly. Healthy Eating Doesn’t Always Mean Fat Loss You can eat all the wholesome, nutrient-dense foods you want, but if you’re not in a calorie deficit, you won’t lose fat. It’s all about striking the right balance and understanding your body’s energy requirements, without having to resort to restrictive diets or calorie tracking. Thank you for tuning in and If you found this episode helpful, please leave a review or share it with someone who could benefit from these insights. Remember, weight loss doesn't have to be stressful or restrictive—it's about finding what works for you and creating sustainable habits. Resources Mentioned:
Stay healthy and see you next time! | |||
| 13 Oct 2024 | How to lose weight without the gym: simple ways to stay active on a busy schedule | 00:24:40 | |
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 strategies to stay active throughout your day without needing a formal workout. From increasing incidental movement to simple lifestyle adjustments, you can boost your daily activity and see the benefits without spending hours exercising. Here's what you'll learn in this episode:
Resources and Links Mentioned in This Episode:
If you enjoyed this episode, please share it with a friend who might benefit from these tips, and don’t forget to leave a review on Apple Podcasts or Spotify. Your support helps us reach more women like you who are looking for realistic solutions to achieve their health goals! | |||
| 09 Feb 2025 | Top 10 reasons why you’re not losing weight (despite your best efforts) | 00:19:40 | |
If you’ve been putting in the effort… eating healthy, exercising, and trying to feel better in your body… but the scale just won’t budge, then this episode is for you! I’m breaking down the Top 10 Reasons why you might not be losing weight, even when you feel like you're doing everything right. And trust me, these go beyond the typical “eat less, move more” advice. By the end of this episode, you’ll walk away with eye-opening insights and actionable steps to help you finally see progress. What You’ll Learn in This Episode:
If you’ve ever felt like you’re doing everything but still not seeing results, this episode will help you troubleshoot exactly what’s going wrong and how to fix it. Links & Resources:
Let’s take the frustration out of weight loss together! You’ve got this. 💛 | |||
| 19 Jan 2025 | 5 things I wish I knew about losing weight | 00:30:33 | |
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:
Links & Resources:
If this episode resonated with you, don’t forget to share it with a friend who might need it. Together, let’s redefine what healthy living looks like for busy, high-achieving women! | |||
| 26 Jan 2025 | What to do if you regain weight? 3 simple steps to get you back on track | 00:17:43 | |
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 track without guilt, extremes, or starting from scratch. These steps are actionable and designed to fit your busy lifestyle. So let’s dive in and reclaim your confidence together! What You’ll Learn in This Episode: 1. Step 1: Release the Guilt and Stop Negative Self-Talk
2. Step 2: Identify What Changed
3. Step 3: Create a Plan That Works for You
Why This Episode Matters: Life is unpredictable, and setbacks happen. This episode will equip you with practical tools to overcome those challenges and stay aligned with your goals. Remember: progress over perfection is the key to sustainable weight loss and confidence. Resources Mentioned:
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| 30 Mar 2025 | The portion control mistake that’s keeping you stuck | 00:25:57 | |
If you’ve been eating healthy but still struggling to lose weight, today’s episode is a must-listen. I hear from so many women who say: "Angela, I eat home-cooked meals, I don’t eat much junk food, I barely drink alcohol… but the scale isn’t moving!" If that sounds like you, I want you to know you’re not alone. And the reason you’re stuck has nothing to do with what you’re eating… but how much you’re eating. In this episode, I’m diving into the biggest portion control mistake that’s keeping you stuck and why healthy eating and healthy eating for fat loss are two very different things. What You’ll Learn in Today’s Episode: ✅ Why portion control is crucial for weight loss (without calorie counting!) ✅ The common mistake most women make when serving their meals ✅ How even healthy meals can be calorie-dense and stall your progress ✅ Simple strategies to portion your meals correctly for sustainable weight loss ✅ Why you don’t need to cut out your favorite foods… you just need the right approach I also share my personal experience (spoiler alert: I used to make this mistake too!) and a few real-life client stories that prove how small changes in portioning can lead to huge results. If you’ve been feeling frustrated despite “doing everything right,” this episode will give you the aha moment you need to start seeing progress again—without measuring, tracking, or restricting. Resources & Links: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 05 May 2024 | My weight loss consistency formula | 00:32:36 | |
When it comes to sustainable and long term weight loss, consistency is key. It doesn’t matter which diet or exercise routine you choose to follow, the only way to lose weight and maintain your weight loss is by being consistent. One of the biggest challenges women face when trying to lose weight is staying consistent. From working with hundreds of women and through my own experience on the dieting cycle, the difficulty in staying consistent often comes down to three things: Not knowing why you want to lose weight in the first place, not having clarity or structure and having a short term approach to weight loss. Today I’m sharing the seven strategies within my weight loss consistency formula to help you stay the course and reach your goal of living a healthier, happier life. 1. Understand Your 'Why' Simply wanting to lose weight is not a strong enough motivator to stick to any weight loss plan. Whether it's to improve your health, boost your confidence, or prevent illness, connecting to your why will help you stay focused and committed on the days when motivation wanes. 2. Define What Consistency Means to You Consistency looks different for everyone, and it's essential to define what it means to you personally. Rather than following someone else’s expectations or rules, create your own definition of consistency. This might be daily walks, weekly meal prepping, or increasing your water intake. Identifying your unique consistency goals paves the way for sustainable habits. 3. Establish Routines and Structures Structure and routine provide the framework for consistency. Planning your meals, scheduling workout sessions, and organising your day with intention can help you stay on track with your health goals. By creating a roadmap for your week and setting clear objectives, you create a sense of control and direction that supports consistent behaviours. 4. Tackle One Thing at a Time A lot of women trying to lose weight are tempted to overhaul their entire lives overnight. But this will only lead to overwhelm and burnout. Instead, focus on tackling one aspect of your health journey at a time. By prioritising the most impactful changes and integrating them gradually, you can build momentum and avoid the pitfalls of trying to do too much, too soon. 5. Focus on Daily Processes Over Outcomes While having a weight loss goal is important, fixating solely on the end result can be discouraging. By shifting your focus to the daily processes and habits that lead to success, you can celebrate small victories along the way. Whether it's making healthier food choices, staying active, or practising self-care, honouring your daily commitments builds confidence and reinforces consistency. 6. Change Your Identity: The way you think about yourself plays a significant role in your ability to maintain consistency. By envisioning and embodying the identity of the person you aspire to be—the one who effortlessly makes healthy choices and prioritises self-care—you will begin to align your actions with that goal. This shift in mindset empowers you to approach challenges with a new perspective and reinforces positive habits. 7. Practice Gratitude: Gratitude is a powerful tool for cultivating a positive mindset and fostering resilience on your weight loss journey. Taking time to appreciate the little blessings in your life can shift your focus from limitations to possibilities. By practicing gratitude daily, you nurture a sense of abundance and reinforce your commitment to self-care and health. Remember, consistency isn’t about perfection but choosing to show up even when you don’t feel like... | |||
| 30 Jun 2024 | How to change your mindset for lasting weight loss success | 00:37:13 | |
In this transformative episode of the Healthy Diary Podcast, Angela welcomes Breanna May, a renowned mindset educator and founder of The Mind School. Breanna shares her invaluable insights on how shifting your mindset can lead to lasting weight loss success. From overcoming emotional eating to building self-confidence, Breanna offers practical tips and techniques that can help you achieve your health goals without sacrificing your well-being. Key Topics Discussed:
Guest Bio: Breanna May is a mindset educator, trainer, speaker, writer, and the founder of The Mind School. With a background in teaching, Breanna left the traditional education system to focus on teaching mindset, emotional intelligence, shadow work, NLP, and communication. She supports coaches, mothers, women in business, and high-achieving professionals to achieve their goals without sacrificing their sanity or well-being. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE CONNECT WITH BREANNA MAY: Instagram: https://www.instagram.com/iambreannamay/ Website: https://www.breannamay.com/ Podcast: https://www.breannamay.com/podcast | |||
| 28 Jul 2024 | 3 mistakes impacting your hormones and hindering weight loss | 00:25:51 | |
I'm thrilled to share this episode of the Healthy Diary Podcast. This week, we delve into a topic that's crucial for many of us - the three common mistakes impacting your hormones and hindering weight loss, especially for women over 35. Does any of this sound familiar?
If these resonate with you, this episode is a must-listen! I break down the science behind these issues and offer practical advice to help you achieve your weight loss goals while supporting your hormonal health. Here is what you’ll learn:
Don't miss out on this eye-opening episode that could be the game-changer in your weight loss journey. Plus, if you find it helpful, please share it with a friend who might benefit from this valuable information. Thank you for being a part of our podcast community! Your support means the world to me. If you enjoy the episode, please consider leaving a review on your favourite platform – it helps us reach more women like you. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 14 Apr 2024 | 5 strategies to lose weight on a busy schedule | 00:26:13 | |
I talk to a lot of busy working women who want to lose weight but feel like they don’t have enough time to get the results they want. I get it. The idea of having to spend hours in the kitchen and at the gym can seem overwhelming, especially when your schedule is already hectic, but I’m here to tell you that weight loss doesn’t have to be hard or time consuming. You just need the right strategies! Mindset Shift: The first place to start is mindset. It’s really important to be honest with yourself about whether weight loss is a priority in your life right now. If it’s not, that’s okay. But if have a goal to become more healthy, something that can really help is to reframe your thoughts about not having enough time. Instead of focusing on the time that you don’t have, reframe your thoughts to remind yourself that your health is a priority, even though you have a busy schedule. Common Weight Loss Mistakes: Many women make the mistake of trying to overhaul their entire lifestyle all at once. This can lead to burnout, frustration, and completely giving up on their goals. Instead of being all or nothing, focus on simplicity and remember that less is more when it comes to making sustainable changes to your routine. 5 Strategies to lose weight on a busy schedule: 1. Grab the Low-Hanging Fruit: Start by identifying small, easy habits that you can incorporate into your daily routine. This could include increasing your water intake, adding more protein to your meals, or finding ways to sneak in extra movement throughout the day. 2. Plan, Plan, Plan: Planning is key to success when you're short on time. By mapping out your daily movement, meals, and other health-related activities, you can set yourself up for consistency and avoid last-minute decision-making. 3. Meal Prepping: Meal prepping can be a game-changer for busy women. I spend just 15-30 minutes on a Sunday preparing meals for the week ahead, which is a life saver on those busy week days and it makes sure I have healthy options readily available. Meal prepping is an absolute game changer! 4. Get It Done First Thing in the Morning: Prioritise your health by tackling your goals first thing in the morning. Research shows that completing tasks early in the day increases the likelihood of follow-through, especially when your energy and willpower are at their peak. 5. Have a Backup Plan: Life doesn't always go as planned, and that's okay. By having a backup plan for those days when things get hectic, you can still stay on track towards your weight loss goals without feeling defeated. Something is better than nothing and consistency is the key. Remember, perfection is not necessary when it comes to weight loss. Focus on progress over perfection and embrace the journey towards a healthier lifestyle. Start incorporating these five strategies into your day and see what difference it makes in your weight loss journey, even with your busy schedule. LINKS: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE | |||
| 17 Nov 2024 | Why your body doesn’t need a cleanse | 00:17:33 | |
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 fancy products required! What You’ll Learn:
By the end of this episode, you’ll feel empowered to see through detox myths and equipped with a clear, sustainable action plan to support your body’s natural detox abilities—all in a way that fits seamlessly into your busy life. Links and Resources Mentioned in This Episode:
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| 09 Jun 2024 | How to optimise your circadian rhythm for fat loss | 00:44:35 | |
I am so excited to introduce you to Roger Sutherland today, who is not only my very good friend but someone with incredible knowledge and insight on how the body works. He joins me today to discuss how we can optimise our lives by synchronising with our circadian rhythm, an important aspect of any fat loss journey. After 36 years of shiftwork and serving in law enforcement, Roger wanted to find answers for shift workers on how to best cope with their lifestyle. He returned to study in the field of nutrition and his expertise now extends into chrononutrition, the science of how good food, metabolism, meal timing, and your body clock interact, and chronobiology, the study of biological rhythms. Roger coaches his predominantly female clients one-on-one with great success and through his podcast, "A Healthy Shift", he shares evidence-based strategies for thriving, not just surviving, as a shift worker. What is the circadian rhythm? The circadian rhythm is a key biological function of our body controlled by a master clock located in the base of our brain. This clock runs on a 24-hour cycle and is primarily influenced by light, movement, and food timing. Roger explains how these cues help synchronise our internal clocks for optimal functioning. Why Is It Important? A synchronised circadian rhythm significantly impacts our health. It governs when we wake up, feel alert, get sleepy, feel hungry and how our body processes food. Jetlag is a prime example of when our circadian rhythm is misaligned, but this can also happen on a smaller scale depending on your sleep, movement and eating habits. A well-aligned circadian rhythm is crucial for maintaining overall health, including heart health, metabolism, and mental clarity. Disruptions can lead to brain fog, fatigue, and even weight gain. To stay synchronised with your internal clock, Roger shares the following tips: Start Your Day with Light Getting natural light exposure early in the morning helps suppress melatonin and adjusts your body to daytime mode. Simple practices like opening your windows and going for a walk can make a significant difference. Maintain Regular Meal Times Eating at consistent times aligns with our body's natural rhythms. Aim to have breakfast, lunch, and dinner at their typical times, and avoid eating late at night when melatonin levels rise. When your melatonin is high, your body can’t process the food like usual, therefore it gets stored as fat, directly leading to weight gain. Consistent Sleep Schedule It's tempting to stay up late and sleep in on the weekends, but this can disrupt your circadian rhythm, causing the dreaded Monday morning fatigue. Try to maintain your sleep schedule even on weekends to ensure your body remains in sync. Poor sleep can exacerbate stress levels and will increase your hunger levels, meaning that your weight loss efforts might go to waste, regardless of how well you eat or exercise. Roger and I share the same philosophy when it comes to living a healthy lifestyle. Keep it simple. Don’t overcomplicate nutrition and weight loss. Roger’s advice is to focus on getting early light, moving throughout the day, eating at regular times and maintaining a consistent sleep schedule. This will drastically improve your overall well-being and help you stay on track with your weight loss goals. LINKS: Apply for coaching: HERE | |||