Let’s get real. If you’ve been struggling with weight loss for years, bouncing from one diet to the next, food has probably become a bit of a battle. You might feel guilty after eating certain things, or even skip meals to keep from “ruining” your progress. Maybe you’ve started to avoid social events because they involve food, or spend way too much time calculating calories and debating whether you made “good” choices that day. All of this can turn food from a source of nourishment and pleasure into a source of stress and guilt.

When you're struggling with weight loss and feel like you've tried everything, the allure of weight loss medications like Semaglutide (often marketed under names like Ozempic and Wegovy) can be tempting. However, while these medications may offer quick results, they come with downsides that every woman should consider before jumping on the bandwagon. However, understanding the nuances of these drugs is crucial for making informed decisions. 

If you’ve ever found yourself staring into the fridge, overwhelmed by the thought of “What should I eat?” you’re not alone. For many women, especially those who’ve spent years bouncing between diet trends and yo-yo dieting, deciding what to eat can feel confusing and stressful. The constant back-and-forth of on-again, off-again diets leaves many women questioning their own food choices, fearful of making the “wrong” decision, and stuck in a cycle of guilt and shame around eating.

But the problem isn’t about choosing the “right” food—it’s about repairing your relationship with food and learning how to trust yourself again. The solution lies in intuitive eating, a concept that encourages you to tune into your body’s needs and choose foods that make you feel good, both physically and mentally.

If you’ve ever struggled to stick to a healthy eating plan, you’re not alone. For many people, eating healthy can feel like an uphill battle, even though we know it's good for us. So why is it so hard? 

The answer lies in how our minds are wired—our brains naturally seek pleasure and avoid pain. And when it comes to dieting, many people make it a painful process by depriving themselves of the foods they love. As a result, unhealthy foods become even more tempting and desirable.

You’ve been there many times: after a long, exhausting day at work, you come home feeling drained, starving, and "hangry". Cooking a healthy meal sounds like an impossible task, and all you want is food—fast. The idea of spending 30 minutes in the kitchen putting together dinner feels overwhelming and impossible, so what happens? 

You're most likely to reach for convenience foods, or takeout, or hit the drive-thru.

When you get to the point of starvation, the hungry monster comes out to make the food call for you. And you need to feed the hungry monster quick before it turns into a binge eating machine. 

For many women, years of dieting, suppressing appetite, and fear of eating can lead to a diminished sense of hunger. This is especially true for those struggling with weight loss who may have internalized a fear of food, believing that eating less is the key to losing weight. However, skipping meals or eating too little can have serious consequences, including low energy levels, afternoon crashes, and evening overeating or binge eating.

If you’re not feeling hungry throughout the day but still want to fuel your body properly, it’s crucial to focus on nourishing foods that provide sustained energy without overwhelming your digestion.

Weight gain associated with certain medications can be particularly stubborn and resistant to traditional weight loss methods like dieting and exercise. This is because these medications may alter metabolism, increase appetite, or promote fat storage in ways that are difficult to counteract. Consequently, losing this weight can be nearly impossible while still taking the medication. In many cases, the only effective way to reverse this weight gain is to stop the medication under the guidance of a healthcare provider and find alternative treatments that do not have the same side effects.

Skipping breakfast might seem harmless, especially if you're not hungry or short on time. Skipping breakfast has become a common habit for many, whether it’s due to a lack of hunger, a busy schedule, or the belief that intermittent fasting will help with weight loss. While fasting can work for some, it often backfires—leading to low energy, poor focus, and intense cravings later in the day. Without breakfast, your body runs on empty after fasting all night, making it harder to power through mentally demanding tasks.

When you're sick, it's natural to feel tired, weak, and lacking the desire to eat. Resting and sleeping are your body's ways of conserving energy so it can focus on fighting the illness. However, just because you're lying in bed doesn’t mean your body doesn’t need fuel. Even when you’re sick, it’s crucial to keep eating to maintain energy levels and prevent muscle loss.

For women struggling with weight loss, being sick can present additional challenges. Fear of weight gain, loss of appetite, and cravings for comfort foods can disrupt your routine and trigger emotional eating. It’s important to understand that nourishing your body when you’re ill is just as important for your health as it is for your weight loss journey.

Parties and special events are moments of joy, celebration, and connection. Yet for many women struggling with weight and emotional eating, these occasions can feel overwhelming and stressful. A common fear is losing control around the special foods available, leading to overeating, binge eating or regret. As a result, some women avoid parties altogether to escape the temptation, missing out on social moments that nourish the soul.

The truth is, you don’t have to choose between enjoying yourself and sticking to your health goals. With a few intuitive eating strategies, you can confidently navigate parties and special events without guilt or deprivation.

Women who struggle with weight loss often find themselves in a cycle where everyone else’s needs come before their own. Whether it's taking care of children, family, work, or friends, there’s always something or someone that needs attention, leaving little time for self-care or activities they truly enjoy. It’s no wonder that many women feel overwhelmed, exhausted, and frustrated, unable to focus on their own health and well-being.

One common piece of diet advice is, “Don’t eat after 6 PM.” On the surface, this sounds simple, but for many women, it’s far from realistic. Imagine this: 8 PM rolls around, and you’re hungry again. You know you won’t make it until midnight or 1 AM when you finally go to bed, so you grab something to eat—and then feel guilty because you “broke the rule.”

This type of advice can lead to a vicious cycle of restriction, guilt, and overeating, especially for women struggling with weight loss and emotional eating. To understand why this one-size-fits-all approach doesn’t work, let’s unpack the science behind eating at night, how your body works during sleep, and why restrictive fasting can be harmful—especially for women.

Do you feel confused when eating out? Don’t know what to order? Then, second guess yourself, order something “safe” or healthy, but later regret you didn’t order what you really wanted? Or are you feeling self-conscious about your food choices when eating in front of others?

I was confused because “I want a hamburger,” but “I should be good and just have a salad.” When you order a salad, you wish you’d ordered a hamburger. On the other hand, if you ordered the hamburger, you wished you had ordered something healthier, such as a chicken sandwich.

When we talk about the "ideal weight," it's common to think of a specific number on the scale—one calculated based on height, age, and activity levels. Most women struggling with weight issues often have an “ideal weight” of their own that they believe is where their happiness lies. Unfortunately, most women who successfully reached their “ideal weight” are still not happy, and they create a new “ideal weight” that is even lower. Eventually, they realize that they can’t get to the new lower weight and feel defeated.

The Myth of the Perfect Number

Unfortunately, society has long propagated the notion that the perfect weight can be boiled down to a simple formula. Charts and calculators abound, offering an “ideal” number that many women chase. However, this approach often neglects the nuanced realities of individual health, body composition, and emotional well-being.

Belly fat is a common concern among women, and while many attribute it solely to diet or lack of exercise, stress plays a significant role in its accumulation. Understanding how stress contributes to belly fat and learning effective strategies to reduce it can make a big difference in achieving a flatter abdomen.

From free and paid weight-loss apps to structured programs and one-on-one consultations with dietitians, the choice isn't always clear. Many people consider taking the do-it-yourself (DIY) route using apps or programs, drawn by the convenience and low cost.

Is it really the best for what you pay for?

The Little Known Secret…

Did you know nutrition therapies by a Registered Dietitian are covered by insurance benefits?

Working with an experienced dietitian who understands your unique struggles, especially when insurance can help cover the cost, can offer benefits that far outweigh the appeal of going it alone.

I started out as a pediatric dietitian, seeing some very complicated and rare genetic disorders and kids with feeding disorders, extreme picky eaters, etc, with great success. Then I started seeing adults for weight loss and soon saw the disappointment in that the conventional weight loss advice of eating less and burning more does not work for most women struggling with weight loss.

It's actually causing more harm, leading to nutrient deficiencies, binge eating, food cravings, gut issues, food sensitivities, hormonal imbalance, auto-immune diseases, anxiety, depression, low self-esteem, and low confidence.

With my unique holistic nutrition therapy approach, I was able to help these women achieve the significant weight loss they'd never seen in years. And yet everyone eventually reverted back to their old eating habits after 2-3 months.

Conventional health advice says “eat less calories than you burn”, “eat low fat”, “eat sugar-free”, “exercise like a maniac”, and when all else fail, “let’s pay a surgeon uber bucks to butcher your gullet until it cannot digest or absorb food.” 

You exercise with your significant other, husband or boyfriend, do CrossFit, run 5 miles a day, and cycle. Your significant other starts losing weight just as expected. But your weight just won’t budge, or you even gain weight. 

For many women on a weight loss journey, stepping on the scale can trigger a surge of anxiety, disappointment and self-criticism. The daily ritual of weighing oneself, hoping to see even a slight decrease, often turns into a cycle of frustration.

When the number doesn’t budge, it’s easy to fall into a pattern of negative self-talk. Thoughts like, “I’m weak,” “I’m not good enough,” or “I’ll never get this right,” can quickly take hold, leading to feelings of failure and, all too often, giving up entirely. These overwhelming emotions can spiral into binge eating, undoing previous progress and trapping women in a cycle of discouragement.