338. Q&A: How to Measure Body Fat At Home & Know If You're Really Making Progress
On today's final episode as part of the Fit Girl Fall series this year, I'm answering a question submitted by one of our amazing listeners regarding how to measure your body fat while you're at home to be able to interpret if you're making progress or not with more certainty. One of the drawbacks of only using the scale to track your progress is sometimes you can lose body fat while gaining (or even maintaining muscle)... leading to body composition changes that aren't reflected on the scale. This means you can be making physical progress, looking leaner and even dropping your body fat percentage but the scale may not have budged anymore than a few pounds if that. This is why beginning a practice to track your body fat percentage and body composition is so crucial to your fitness journey, despite it sometimes being challenging without the right equipment. If you're ready to explore new ways to track your body composition and progress at home without needing fancy or expensive gadgets, this episode features my simple, at-home strategies I use with my own clients to measure progress in other ways than just the scale. Grab the Fit Girl Fall Challenge Bundle HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall) 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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337. Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I'm sitting down to discuss a question submitted by our amazing listener Abbey on the benefits and drawbacks of traditional weight lifting versus a la carte fitness classes. We all know that using progressive overload as a technique when lifting weights allows your muscles to be challenged so you can see the results you want – but what happens when you do a la carte fitness classes such as Peloton Strength workouts? Do these workouts impact your results even if you enjoy them or they are convenient? Today's episode is going to address two things. First, is it a myth that you need to lift heavy weights to get lean and lose body fat? And secondly, I discuss the benefits and drawbacks of traditional weight lifting versus one-time classes such as Peloton Strength and Orangetheory so you know how to choose the right training style for your goals, schedule and fitness level. If you're looking to not just lose weight but reshape your body, this episode is going to help you figure out if what you're doing is enough for the results you want to see. Grab the Fit Girl Fall Challenge Bundle HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall) 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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336. Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss the truth around fasting for fat loss. Have you ever felt pressured to intermittent fast because of information you've seen on social media? Today I want to set the record straight by breaking down both the pros and cons to fasting as an approach to losing body fat, alongside what I want every woman to understand whether or not they decide to use this tool on their fitness journeys. My goal by the end of the episode is to help you be able to decide what actually works for YOU and your busy lifestyle – and finally understand what matters for fat loss beyond any social media hype. Grab the Fit Girl Fall Challenge Bundle HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall) 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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335. This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I'm sitting down to discuss how much protein you actually need to be eating per day if your goal is to lose fat and lean out. When it comes to protein, unfortunately much of the advice online makes you think that you need to eat like a bodybuilder to get fit – when that's the farthest from the truth. Instead, today's episode is going to walk you through three simple approaches to figuring out how much protein you actually should be eating per day, whether or not you want to track your calories or macros. You'll walk away knowing how to set a protein goal that's realistic for your lifestyle, feels workable even if you're busy, and actually sets you up for lasting fat loss based on science. Plus I'm also sharing the one benchmark that puts you ahead of 90% of dieters and address why protein is important… but if you don't also address this one thing it could hold you back from results. Grab the Fit Girl Fall Challenge Bundle HERE Quickly find out your daily calorie needs to hit your weight loss goals using this simple fat loss calorie calculator HERE Grab the simple protein chart to know how much protein to be eating HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 334: 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall) 🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
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334. 5 Fast Food Restaurants I'd Eat As A Dietitian That Pack Protein & Fiber (Fit Girl Fall)
On today's episode as part of the Fit Girl Fall series, I am discussing 5 fast food orders I'd eat if I was out and about, needing food but still wanted to stay on track with my fitness goals. If you're a busy woman that needs easy options that are quick, convenient and still pack protein and fiber when you're miles from your kitchen, stuck at an airport, or juggling a crazy day – these options are realistic suggestions that will save you when your schedule takes over your day. Plus, I also am sharing with you exactly how I customize restaurant orders to support my goals alongside breaking down the mindset shifts I always recommend so you can stop feeling guilty when you "have to" eat out. Grab the Fit Girl Fall Challenge Bundle HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes: 🎙️Episode 329: Welcome To Fit Girl Fall 2025 🎙️Episode 330: How To See More Weight Loss Progress In 30 Days Than You've Had In 1 Year (Fit Girl Fall) 🎙️Episode 331: How To Calculate Your Calories For Fat Loss Even If You Do NOT Want To Track Your Food (Fit Girl Fall) 🎙️Episode 332: How To Have Fat FALL Off Your Body This Fall WITHOUT Giving Up Going Out To Eat (Fit Girl Fall) 🎙️Episode 333: Follow This Meal Plan To Burn More Calories Naturally & Lose Your Next 5 Pounds Of Weight (Fit Girl Fall) 🎙️Episode 335: This Is How Much Protein You Need Per Day To Lose Weight (Fit Girl Fall) 🎙️Episode 336: Should You Actually Be Fasting for Fat Loss? (Fit Girl Fall) 🎙️Episode 337: Q&A: Do You Really Need to Lift Weights to Lose Fat? The Truth About Strength Training & Fat Loss (Fit Girl Fall) I hope you enjoy this episode and if you do, please leave a review on Apple Podcasts. Huge thank you to every person who has left a review thus far!
The Hot, Healthy, Never Hungry podcast is dedicated to teaching women how to lose weight and get fit for life through simple, science backed approaches to eating and exercise. Each week on this show you can expect bold perspectives on popular nutrition topics, simple tips to help you transform your body alongside relatable weight loss stories. The goal of this podcast is to help you redefine your approach to weight loss so you can lose weight without being deprived, harming your metabolism or hurting your mental health. Host Lauren Hubert MS, RD is a Boston University trained Registered Dietitian who works with women of all ages towards their health and body composition goals. She is the founder of her private practice The Sorority Nutritionist® and teaches her clients her signature approach known as the Hot, Healthy, Never Hungry Method®.
Don't forget to follow Lauren on Instagram at @sorority.nutritionist! You can also head to thesororitynutritionist.com to start your journey.
Ireland