Today, we’re talking about a topic that might seem counterintuitive at first—why eating more can actually help you lose weight!

If you’ve been stuck in a cycle of under-eating, feeling deprived, and not seeing any progress on the scale, this episode is for you.

Key Takeaways:

• Eating less isn’t always the answer to weight loss. Many of us have been conditioned to believe that we need to eat less to shed those extra kgs, but under-eating can slow down your metabolism and hinder your progress. Instead, focus on eating more of the right foods.
• The Impact of Undereating: When you don’t eat enough, your body goes into “survival mode,” preserving fat instead of burning it. This is why you might feel constantly tired, moody, and struggle with cravings.
• Why Eating More Can Help: When you fuel your body properly with nutrient-dense foods, you maintain energy, reduce cravings, and ultimately support your weight loss efforts.
• Calorie Deficit Done Right: While a calorie deficit is essential for fat loss, drastically cutting calories is not sustainable. Learn how to create a small and manageable deficit instead of starving yourself.

Links:

• Apply for coaching: HERE
• Follow Angela on Instagram: HERE
• Join our FREE Facebook community for busy professional women: HERE

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:

• Why weight loss is about more than just working out.
• Why fat loss happens mostly in the kitchen and how to optimise your diet for success.
• Easy ways to increase your daily activity, from walking more to standing at your desk.
• Creative and realistic ways to fit more movement into your busy schedule without going to the gym.
• Why changing how you think about exercise and movement is key to long-term success.

Resources and Links Mentioned in This Episode:

• Apply for coaching: HERE
• Join our FREE Facebook community: Weight Loss Made Simple: Effortless Weight Loss For High-Achieving Women
• Follow Angela on Instagram: @the_healthy_diary_
• Episode mentioned: 5 ways your workouts could actually be causing weight gain

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!

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:

• Why past weight loss methods may not have worked (hint: it’s not your fault!)
• How to start setting realistic, achievable goals that build your self-trust.
• The emotional and mental impact of repeated failed attempts and how to overcome them.
• Why small victories are essential for long-term consistency and success.
• Practical strategies to shift your mindset and believe in your ability to succeed.

Links:

• Apply for coaching: HERE
• Join my Free Facebook Community: Weight Loss Made Simple: Effortless Weight Loss for High-Achieving Women
• Follow me on Instagram: @the_healthy_diary_
• Episode mentioned: How to change your mindset for lasting weight loss success

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:

1. Your busy schedule and the lack of structure. Skipping meals, especially during a busy day, leads to ravenous hunger and overeating later on. I explain how a well-structured eating routine can change everything.
2. The "good food / bad food" mindset. This mindset can keep you stuck in a perfectionist cycle.
3. Eating your emotions. You don't have the strategies to help you cope with stress, boredom, tiredness, procrastination and all sorts of emotions!

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:

• Listen to the episode: How "forgetting to eat" is keeping you overweight
• Join my free Facebook community: Weight Loss Made Simple for High-Achieving Women
• Follow me on Instagram: @the_healthy_diary_

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.

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:

1. Motivation is Unreliable: Don’t rely on motivation alone. It’s an emotion that comes and goes, which means it can’t be the driving force behind your weight loss journey.
2. Find Your Deeper "Why": Dig deep and figure out why you really want to lose weight. Is it to feel healthier? To avoid a family history of disease? Knowing your deeper "why" will give you the drive you need to keep going, even when motivation fades.
3. Break Down Your Goals: It’s easy to feel overwhelmed when you think about how much weight you want to lose. Break it down into smaller, more manageable milestones (like 400 grams per week) so it feels achievable.
4. Make the Start Simple: If taking that first step feels too big, simplify it. Instead of aiming for an hour at the gym, start with a 10-minute walk. Once you’re in motion, it’s easier to keep going.
5. Build Consistent Habits: Success doesn’t come from relying on willpower alone. Focus on creating habits—like meal prepping—that make it easier to stay on track without requiring a daily dose of motivation.
6. Have a Backup Plan: Life will throw challenges your way, and motivation will disappear. That’s why it’s important to have a backup plan for those tough days so you don’t fall off track.
7. Lean on Your Support Network: Surround yourself with people who are working towards similar goals, whether it's a support group or community, to stay accountable and motivated.

Links Mentioned:

Apply for coaching: HERE

Follow Angela on Instagram: HERE

Join our FREE Facebook community for busy professional women: HERE

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:

• Night Snacking: Should you have a snack after dinner? I’ll share why late-night snacking might be affecting your sleep, digestion, and weight loss, and how to break the habit if it’s no longer serving you.
• Calorie Counting, Intermittent Fasting, or Intuitive Eating: With so many conflicting methods, I’ll help you figure out which one suits your lifestyle and long-term goals best.
• Are Wellness Apps Accurate for Tracking Calories? I’ll discuss how reliable (or not) apps like MyFitnessPal are and provide better ways to approach calorie counting.
• Maintaining a Calorie Deficit Over the Weekend: Learn how to balance your social life with your weight loss goals and enjoy your weekends without undoing all your progress.

Resources Mentioned:

• Join My Free Facebook Community – Get access to exclusive tools like my nutrition calculator and connect with other women on their weight loss journeys!
• Episode 22: 6 Ways to Know If Your Diet Will Help You Keep the Weight Off for Good

Apply for coaching: HERE

Follow Angela on Instagram: HERE

Join our FREE Facebook community for busy professional women: HERE

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:

• My 5-step process to help women lose weight consistently
• Discover what's a realistic weight loss rate
• The best calorie deficit that drives consistency
• How planning and organising your meals and exercise into your calendar can be a game-changer for consistency.
• How to enjoy your social life without sabotaging your weight loss goals – it’s all about the right mindset!

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

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!

• How planning your week with purpose can free up more time for self-care and wellness, making your weight loss journey smoother.
• Learn the power of scheduling tasks and activities in blocks to ensure you stay on track with your goals without feeling overwhelmed.
• Alan shares a game-changing perspective on valuing your time as if it were money – you’ll think twice before spending it unwisely!
• Find out why saying "no" can actually help you say "yes" to the things that matter most, like your health and well-being.
• How establishing simple routines can drastically reduce stress and increase your productivity, making it easier to stay consistent with your health goals.

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