Episode 52: Holiday Fat Loss Without All-or-Nothing Thinking
In this episode of the Ruth MacFit Podcast, we're diving into how to approach holidays when you’ve got a fat loss goal, but don’t want to give up fun, flavour, or freedom.Whether you're weeks away from your holiday or packing your suitcase today, Ruth shares how to prepare your mindset, choose realistic goals, and navigate hotel buffets, wine lists, and beach snacks without falling into guilt or all-or-nothing patterns.You’ll learn:Why 'being good before the holiday' can backfireHow to plan for maintenance (or progress!) while still enjoying your time awayThe power of the No Crap Cake Method in helping you stay intentional, not restrictedMindset shifts to handle all-inclusive temptations and post-holiday bluesPractical tips to stay active and feel good without pressureWhy weight fluctuations after holiday don’t mean failure and what to focus on insteadPlus, a real client story from someone who lost weight in America while enjoying her trip (yes, really).The No Crap Cake Method: www.ruthmacfit.comFollow Ruth on Instagram: @ruthmacfitLike what you hear? Leave a review, share this episode with a friend, and let’s keep redefining what it means to feel great in midlife.
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Episode 51: Why Fat Loss Feels Harder in Midlife And What to Do Instead
In this episode of the Ruth Mac Fit Podcast, Ruth dives into one of the most common frustrations women face in midlife: “Why can’t I lose weight like I used to?”You’ll learn:Why fat loss technically hasn’t changed… but why your approach probably needs toWhat midlife changes, like hormones, lifestyle, and mental load actually mean for resultsWhy motivation and willpower aren’t the problemHow The No Crap Cake Method helps you make intentional choices without all-or-nothing pressureThe shift from tracking and pushing harder to feeling calm, in control, and strongYou’ll walk away with practical insights, a clear explanation of what’s really going on, and why it’s not about working harder… it’s about working smarter with your life right now.🎧 Ready to ditch the guilt and overwhelm?Visit www.ruthmacfit.com or follow Ruth on Instagram @ruthmacfit to find out more about The No Crap Cake Method.👇 If this resonated, leave a review, share it, and help more women build a life that feels as good as it looks.
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Episode 50: What Maintenance Really Looks Like After Fat Loss (And How to Make It Sustainable)
What does life actually look like after you’ve reached your fat loss goal? If you’ve ever said, “I can’t wait for this diet to be over so I can get back to normal,” this episode is for you.In this practical (and encouraging!) chat, I break down what maintenance really looks like once you've lost the weight...without slipping back into old habits. We’ll explore why so many women rebound after dieting, the habits that actually lead to long-term success, and how to know if you’ve truly reached maintenance. Spoiler: it's not just about a number on the scales.I’ll share:✅ The restrict-rebound cycle and why it’s so common✅ The 4 habits long-term maintainers have in common (from Wing & Phelan, 2005)✅ Why maintenance isn’t a “finish line” and what to focus on instead✅ What to expect from your body composition at maintenance✅ Why a few hundred extra calories can make a big difference✅ How awareness, not obsession, helps with food choices✅ The “No Crap Cake Condition” and how it applies beyond fat loss✅ Why movement in midlife is about more than just burning caloriesIf you’re tired of yo-yo dieting or feeling unsure about the next phase of your journey, this is your sign to rethink the way you view maintenance and start building a lifestyle you love.Want support to make midlife your strongest chapter yet?Join me inside the Ruth MacFit community at www.ruthmacfit.comOr come say hi on Instagram: @ruthmacfitSubscribe to the podcast to never miss an episodeShare this episode with someone who’s ready to move beyond dieting for good
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Episode 49: Mindful Eating for Women 40+: How Your Space Affects Hunger, Cravings & Fat Loss
Feel like you're always snacking or eating on autopilot? In this episode, we explore how mindful eating, especially in midlife, can reduce cravings, support fat loss, and improve your relationship with food. And it often starts with where you eat.You’ll learn:What mindful eating really means (without perfection)How your eating environment affects hunger and satisfactionWhat the research says about distracted eating and weight gainPractical tips to eat slower and more intentionallyWhat to do when old habits creep back in✨ Reflective questions:Where do I usually eat my meals?How often am I distracted while eating?What’s one small shift I could make this week?Client examples included...like the woman who simply cleared her dining table and noticed huge changes in her habits.Want support creating sustainable habits without dieting?I help women feel great in midlife - fitter, stronger, and more in control - through flexible coaching focused on habits that actually last.Head to www.ruthmacfit.com or reach me via instagram or email @ruthmacfit or ruth@ruthmacfit.com
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Episode 48: Tired of Dieting & Still Not Feeling Great? Why It’s Not Your Fault & What Actually Works in Midlife
Ever feel like you're doing everything right. You're eating better, moving more and still not feeling how you want to feel?In this episode of The Ruth MacFit Podcast, recorded during a spontaneous trip to Canada, I’m sharing the truth about why fat loss, energy, and confidence feel harder in midlife and how to stop feeling like you're failing.You’ll hear:My story: from chronic stress and illness to rebuilding strength after burnoutWhy so many midlife women feel stuck and what the research says about stress, hormones, and hungerThe real reason restrictive dieting and pushing harder don't work long-termThe No Crap Cake Condition: what it really means (and why it’s about more than just cake)How I built Ruth Mac Fit differently...to help you create a life you don’t want to escape fromAnd the 4 mindset questions I use with my clients when motivation is low or the all-or-nothing thinking kicks in:How can I make this more enjoyable?What’s the smallest action I can take to help me start today?What can I do now that aligns with my goals? (Especially if it’s later in the day)What went well today?✨ Mentioned in this episode:→ The No Crap Cake Challenge inside the Ruth Mac Fit app→ How our coaching supports real, lasting change with flexible options to suit your lifestyle🔗 Explore coaching options → www.ruthmacfit.com📲 Say hi or ask a question on Instagram → @ruthmacfit🎧 Hit follow & share this with a friend who’s tired of the start-over cycle
For Women 40+ Who Want to Feel Stronger, Fitter & Great in Midlife
Join Ruth for conversations on fat loss, strength, menopause, fitness and lifestyle. This podcast is for women 40+ who want to feel strong, energised, and confident without extreme diets or all-or-nothing thinking. Expect practical tips, expert insights, and strategies to help you stay fit for life.
🎧 Subscribe now and know that you can feel great in midlife!
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