Weight Loss Doesn't Have to Suck
Episodes
123: What to Do When You Have Zero Energy for Weight Loss
28 Aug 2025
Contributed by Lukas
If you're stuck in the exhausting cycle of being "perfect" on your good days and completely giving up on your bad days, this episode is...
122: Your Restriction-Free Weight Loss Questions Answered
21 Aug 2025
Contributed by Lukas
This week, I'm answering your most common questions about the hunger scale - the tool I teach all my clients to help them use their body as their...
121: How to Make Food Urges Feel Like No Big Deal
14 Aug 2025
Contributed by Lukas
When you're facing a food urge, you have more control over the experience than you realize. It's not about willpower - it's about under...
120: How I Stopped Eating When I Wasn't Hungry
07 Aug 2025
Contributed by Lukas
JOIN THE $12, 12-DAY WEIGHT LOSS DOESN'T HAVE TO SUCK CHALLENGE!!!If you've ever wondered why you can learn all the "right" things...
119: Stop Talking Yourself Out of Weight Loss
31 Jul 2025
Contributed by Lukas
Paying attention to your self-talk is absolutely crucial for weight loss success. The voice in your head is either your biggest supporter or your most...
118: How to Stop Giving in to Every Food Urge
24 Jul 2025
Contributed by Lukas
In this episode, I'm breaking down exactly what's happening in your brain during an urge and why it feels so impossible to resist. You'...
117: The Shame Spiral That's Sabotaging Your Weight Loss
17 Jul 2025
Contributed by Lukas
JOIN THE 12-DAY WEIGHT LOSS DOESN'T HAVE TO SUCK CHALLENGE!!!If you've ever had one "slip-up" with food and turned it into a week-...
116: 5 Reasons You Overeat at Night (Plus 5 Ways to Stop)
10 Jul 2025
Contributed by Lukas
JOIN THE 12-DAY WEIGHT LOSS DOESN'T HAVE TO SUCK CHALLENGE!!!If you've ever found yourself standing in your kitchen at 9 PM eating straight ...
115: Too Busy to Lose Weight? You Only Need 5 Minutes
26 Jun 2025
Contributed by Lukas
Join the 12-Day Weight Loss Doesn't Have to Suck Challenge!!!If you've been telling yourself you can't lose weight because you're ...
114: Why 70% of Women Gain Weight in Menopause (With No Diet Changes) w/ Cindy Topel
19 Jun 2025
Contributed by Lukas
Join the 12-Day Weight Loss Doesn't Have to Suck Challenge!!!This episode is absolutely REQUIRED listening if you're over 37 and wondering w...
113: The 12 Skills No Diet Will Ever Teach You
12 Jun 2025
Contributed by Lukas
Ready to finally break free from the endless diet cycle? This episode is your roadmap out of restriction hell.JOIN THE 12-DAY WEIGHT LOSS DOESN'T...
112: Why You Can't Stop Snacking (And How to Fix It)
05 Jun 2025
Contributed by Lukas
If you're grabbing cookies off the counter, finishing your kids' leftovers, or reaching for chips without thinking, this episode is for you....
111: Why Separating Fuel and Fun Foods Sabotages Weight Loss
29 May 2025
Contributed by Lukas
A casual conversation with a friend sparked a deep dive into how we think about food - and why the popular mindset of separating meals into "nutr...
110: Ice Cream Isn't Therapy: The Emotional Eating Fix
22 May 2025
Contributed by Lukas
In this powerful conversation, I sit down with fellow coach Jill Pack to explore why emotions aren't the enemy—they're actually adding ric...
109: We Can Stop Making Weight Loss Feel So Hard
16 May 2025
Contributed by Lukas
Today I'm sharing a powerful insight from my yoga instructor that hit me like a ton of bricks while I was shaking through an impossibly difficult...
108: Self-Regulation is a Superpower
08 May 2025
Contributed by Lukas
Your restriction-free weight loss toolbox needs a multitude of tools, and today I'm sharing one of my absolute favorites that changed everything ...
107: Planning Magic: The Easiest Way to Accelerate Weight Loss
01 May 2025
Contributed by Lukas
In this powerful episode, I reveal the deceptively simple practice that transforms weight loss results with minimal effort: planning ahead. While most...
106: Master Your Urges: The Complete Toolbox
24 Apr 2025
Contributed by Lukas
I'm sharing something that could completely transform your relationship with food - my complete toolbox for making those overwhelming food urge...
105: Why You Quit on Yourself (And Four Ways to Finally Stop)
17 Apr 2025
Contributed by Lukas
Ever notice how we get stuck in these frustrating cycles with weight loss? In this week's episode, I'm breaking down the hidden traps that k...
104: The 'I Don't Feel Like It' Weight Loss Solution
10 Apr 2025
Contributed by Lukas
I'm tackling something that stops more people from reaching their goals than almost anything else: that feeling of being totally unmotivated and ...
103: Breaking Self-Sabotage: "The Opposite" Approach to Weight Loss
03 Apr 2025
Contributed by Lukas
This week, I'm sharing a game-changing mindset shift that's completely transformed how I work with clients (inspired by a sitcom you've...
102: Gained Weight? The Freakout-Free Reset Plan
27 Mar 2025
Contributed by Lukas
Just back from vacay and a few pounds up on the scale? ME TOO. But it's all good - in this week's episode, I'm sharing exactly how I ...
101: The Urge Toolkit: What I Do When Cravings Hit
20 Mar 2025
Contributed by Lukas
Ever wonder if coaches still struggle with food urges? In next week's episode, I take you behind the scenes during a real-time chocolate craving ...
100: The 10 Skills I'd Master If I Started Over
13 Mar 2025
Contributed by Lukas
In this special 100th episode, I'm sharing the 10 most powerful skills that moved the needle in my own 40-pound weight loss journey—and continu...
99: Breaking the Stress Eating Cycle
06 Mar 2025
Contributed by Lukas
Ever notice how stress seems to magnetically pull you toward the kitchen? In this episode, I dive into the fascinating connection between stress and o...
98: Why Urges Feel Unbearable
27 Feb 2025
Contributed by Lukas
Want to know why saying "no" to that donut feels so unbearable in the moment? In this eye-opening episode, I explore why we're willing ...
97: Breaking the Craving Spell: A New Way to Handle Food Urges
20 Feb 2025
Contributed by Lukas
If you're tired of feeling controlled by cravings, this episode offers a fresh perspective that makes urges feel less overwhelming and more manag...
96: The Hunger Scale Deep Dive: Getting to Know Your Body's Signals (Part 2)
12 Feb 2025
Contributed by Lukas
Looking for practical tools to make weight loss easier? In this week's episode, I'm sharing all my favorite techniques from my summer hunger...
Ep # 95: The Hunger Scale Deep Dive: Getting to Know Your Body's Signals (Part 1)
07 Feb 2025
Contributed by Lukas
Ever wonder why just "listening to your body" feels so much harder than it sounds? In this week's episode, I deep dive into why connect...
Ep # 94: The Missing Link Between Stress & Emotional Eating w/ Erin Wallen
30 Jan 2025
Contributed by Lukas
Ever feel like you're doing all the "right things" for weight loss, but stress keeps derailing your progress? In this week's episo...
Ep #93: The Problem with Aggressive Health Goals (That Nobody Talks About)
23 Jan 2025
Contributed by Lukas
Ever feel the pressure to hit aggressive protein goals or jump on restrictive diets, especially during "New Year, New You" season? In this w...
Ep #92: Food Is Not Your Friend (And That's Good News)
16 Jan 2025
Contributed by Lukas
In this powerful episode, we're diving deep into a topic that affects so many of us - the belief that "food is my friend." If you'...
Ep #91: Tackling Overeating & Sweet Urges w/ Eric Severson
09 Jan 2025
Contributed by Lukas
This week’s podcast is extra special because my guest is none other than my husband, Eric Severson. After 14 years together, he’s seen every phase...
Ep #90: How to Lose Weight Without Missing Out
02 Jan 2025
Contributed by Lukas
Have you ever felt like dieting robs you of life’s joyful moments—like spontaneous meals out or special experiences with loved ones? In this week’...
Ep #89: This Everyday Habit Is Slowing Your Weight Loss
19 Dec 2024
Contributed by Lukas
"This one habit is slowing your weight loss—here’s how to fix it."In this week’s episode of Weight Loss Doesn’t Have to Suck, I shar...
Ep #88: The Game-Changing Weight Loss Tool You’ve Been Missing
12 Dec 2024
Contributed by Lukas
This week, I’m sharing an exciting new tool I created for my coaching clients to help them lose weight even faster - without dieting or deprivation....
Ep #87: Overindulged? Here’s How to Get Back on Track
05 Dec 2024
Contributed by Lukas
Did the holiday weekend get a little indulgent? If so, this episode is for you. I’m diving into how to rebound after a busy, food-filled weekend lik...
Ep #86: The Easiest Way to Stay Focused on Weight Loss When Life Is Chaotic
27 Nov 2024
Contributed by Lukas
The holiday season is here, and for so many, it feels impossible to focus on weight loss when life is packed with celebrations, to-do lists, and endle...
Ep # 85: Take Back Control of Food This Thanksgiving
21 Nov 2024
Contributed by Lukas
Thanksgiving doesn’t have to feel like a battle between enjoying yourself and staying on track with your weight loss goals. In this week’s episode...
Ep # 84: Inside a Live Coaching Session: Navigating Restriction-Free Weight Loss
14 Nov 2024
Contributed by Lukas
In this week’s episode of Weight Loss Doesn’t Have to Suck, I’m thrilled to share a special live coaching session with a client who's recen...
Ep # 83: True Self-Care for Difficult Days
06 Nov 2024
Contributed by Lukas
I’m releasing this week’s episode a day early because I know some of you might need a little extra support today. If your heart feels heavy in the...
Ep # 82: Lose Weight Without Dieting: The Process (Part 2)
31 Oct 2024
Contributed by Lukas
In this week’s episode of Weight Loss Doesn’t Have to Suck, we’re wrapping up my two-part series on the seven pillars of restriction-free weight...
Ep # 81: Lose Weight Without Dieting: The Process (Part 1)
24 Oct 2024
Contributed by Lukas
If you're sick of dieting and feeling deprived just to lose weight, this episode is for you. My clients hate the idea of weighing, tracking, and ...
Ep # 80: Feel Your Feelings, Ditch the Habits: A Chat w/ Andrew Cipriano
18 Oct 2024
Contributed by Lukas
In this week’s episode of Weight Loss Doesn’t Have to Suck, I had an eye-opening conversation with fellow coach and friend, Andrew Cipriano, who s...
Ep #79: Stop Feeling Powerless Around Halloween Candy
10 Oct 2024
Contributed by Lukas
In this episode of Weight Loss Doesn’t Have to Suck, we’re getting real about one of the biggest challenges of the season: Halloween candy. 🍬 I...
Ep #78: No Motivation? No Problem: How to Keep Moving Forward Anyway
03 Oct 2024
Contributed by Lukas
This week’s episode is all about normalizing the ebb and flow of motivation and energy in your weight loss journey. We've all been there—so...
Ep # 77: The Lie of "It's Fine Because..." (And What to Do About It)
26 Sep 2024
Contributed by Lukas
Ever notice how your brain loves to justify overeating with thoughts like, “It’s fine because I’ve been good all day” or “I’ll start fresh...
Ep #76: The Hidden Diet Mentality Sabotaging Your Weight Loss
19 Sep 2024
Contributed by Lukas
In this week’s episode of Weight Loss Doesn’t Have to Suck, we’re tackling the sneaky influence of diet mentality and how it can actually slow d...
Ep #75: Why Diets Won't Work for You (and What to Do Instead) w/ Karen Gombault
12 Sep 2024
Contributed by Lukas
Ever want to hear two weight loss coaches sharing all their secrets to long-term, sustainable weight loss without dieting and deprivation? Well, you...
Ep #74: Creating a Better Relationship w/ Food for Weight Loss w/ Jennifer Gaughan
05 Sep 2024
Contributed by Lukas
In this episode of Weight Loss Doesn't Have to Suck, I sit down with one of my successful clients to dive deep into her incredible transformation...
Ep #73: Am I Making This Better or Worse?
29 Aug 2024
Contributed by Lukas
In this episode of Weight Loss Doesn't Have to Suck, we're exploring the powerful idea that you have the capacity to notice and change your ...
Ep #72: How to Enjoy Your Vacation (or Your Life) Without Sabotaging Your Weight Loss Goals
22 Aug 2024
Contributed by Lukas
In this episode of Weight Loss Doesn't Have to Suck, we're diving into the pervasive belief that "I can't go on vacation without g...
Ep # 71: You Can Love Food AND Lose Weight w/ Jillian Minter
15 Aug 2024
Contributed by Lukas
If you've ever thought "maybe I just love food TOO much to lose weight". today's episode will change your mind.I'm chatting w...
Ep # 70: Essential Weight Loss Skills: Prioritizing Long-Term Gratification
08 Aug 2024
Contributed by Lukas
What separates people who reach their weight loss goal and stay there for life from those who struggle and eventually quit? That's exactly what...
Ep # 69: Essential Weight Loss Skills - Willingness to Experiment
01 Aug 2024
Contributed by Lukas
What separates people who reach their weight loss goal and stay there for life from those who struggle and eventually quit? That's exactly what...
Ep # 68: The FAB Method: A Conscious Eating Exercise for Easier Weight Loss
25 Jul 2024
Contributed by Lukas
In this episode of our podcast, we wrap up our successful 'Lose Weight with the Hunger Scale Challenge' from our 'Weight Loss Doesn&apo...
Ep # 67: Breaking the Overeating Habit with Mindfulness
18 Jul 2024
Contributed by Lukas
Today I'm sharing a powerfully effective exercises that we recently practiced in the 'Weight Loss Doesn't Have to Suck' Facebook c...
Ep # 66: A Forgiving Approach to Nutrition
11 Jul 2024
Contributed by Lukas
Today we dive into the importance of taking a kind and gentle approach to nutrition. Forget the rigid rules and the stress that often accompanies trad...
Ep # 65: Game Changers for Restriction-Free Weight Loss (Part 2)
04 Jul 2024
Contributed by Lukas
I’m sharing the weight loss game changers today. Real, sustainable, permanent weight loss is rarely the result of restrictive dieting. We’ve a...
Ep # 64: Game Changers for Restriction-Free Weight Loss (Part 1)
27 Jun 2024
Contributed by Lukas
In this episode, we discuss how to break free from the cycle of restrictive dieting and how to embrace a flexible and mindful approach to eating. Le...
Ep # 63: REPLAY: Strategies to Stop Overeating
20 Jun 2024
Contributed by Lukas
***This is the replay of an episode that aired for the first time on 8/24/23***Here’s one of the most challenging things about weight loss…Picture...
Ep # 62: I'm Losing Weight Without Feeling Deprived
13 Jun 2024
Contributed by Lukas
I've recently had some personal revelations regarding weight loss and wanted to share my journey and insights with you. Over the past few weeks, ...
Ep #61: How to Stop Overeating (When You Don't Want To)
06 Jun 2024
Contributed by Lukas
Do you feel stuck in the cycle of giving in to overeating and then majorly regretting it later? Maybe you struggle to resist that extra slice of pizza...
Ep #60: Enjoy Summer and Lose Weight
30 May 2024
Contributed by Lukas
Being busy in the summer doesn’t have to get in the way of your weight loss. Summer cookouts, BBQs, and get-togethers do not have to sabotage your...
Ep # 59: Moving Forward When You're Stuck
23 May 2024
Contributed by Lukas
Are you feeling stuck in your weight loss journey? Trust me, you’re not alone.Stumbling blocks, setbacks, and stalls are such a normal (but frustr...
Ep # 58: Overcoming Emotional Eating
16 May 2024
Contributed by Lukas
Emotional eating is one of the biggest blocks to weight loss. Sure, in the moment, it feels like a cozy blanket, but in the long run, it just adds mo...
Ep: # 57: "I Don't Believe I Can Lose Weight"
09 May 2024
Contributed by Lukas
If you like what you're hearing every week on this podcast but you don't truly believe that you can apply it to your weight loss, this episo...
Ep # 56: 7 (Non-Diet-y) Things I Gave up to Lose Weight Without Restriction & Deprivation
02 May 2024
Contributed by Lukas
In this episode, I delve deep into my non-diet approach to weight loss and explore seven surprising things that I let go of to achieve sustainable wei...
Ep # 55: If The Hunger Scale Isn't Working (Common Challenges & Pitfalls)
25 Apr 2024
Contributed by Lukas
If you've been in my community for a bit, you've heard about The Hunger Scale.The Hunger Scale helps you reconnect with your body's hun...
Ep # 54: The Frustration Trap
18 Apr 2024
Contributed by Lukas
Frustration.It's a powerful emotion that can be hard to feel. But our *relationship* with frustration can transform our experience of it.It&apo...
Ep # 53: Getting Through an Urge - Guided Meditation
11 Apr 2024
Contributed by Lukas
"When did weight loss feel hard this week?"It's one of the most common questions I ask my clients to help them get to the bottom of the...
Ep # 52: Getting Back on Track: Breaking the Weight Gain Cycle
04 Apr 2024
Contributed by Lukas
If you’ve been feeling a little “off track” lately, you’re not alone.Maybe you were on an indulgent vacation and you ate and drank all the thi...
Ep # 51: Exploring the Opposite: Challenging Automatic Thoughts
28 Mar 2024
Contributed by Lukas
Today's episode is short but powerful.I'm sharing an incredible practice that I use daily with my weight loss coaching clients and one that ...
Ep # 50: How to Calm Your Cravings & Urges
21 Mar 2024
Contributed by Lukas
You know the drill: you start each day with the best intentions to "get serious" and "eat healthy", only to have it all come crash...
Ep # 49: Emotional Eating: How to Stop
14 Mar 2024
Contributed by Lukas
Emotional eating is a NORMAL response to unmet needs or unresolved feelings. There’s nothing wrong with you if you eat to escape your emotions. 🚨...
Ep # 48: Spontaneous Treats & Accidental Overindulgences: How to Do It Without Blowing Your Progress
07 Mar 2024
Contributed by Lukas
How do you have an indulgence without blowing your weight loss progress?How do you go for ice cream with the kids, go out to a fancy restaurant on the...
Ep # 47: Changing Your Thinking to Accelerate Your Weight Loss
29 Feb 2024
Contributed by Lukas
Weight loss that is sustainable and permanent is about so much more than diet and exercise.We think we know how to lose weight - eat less and move mor...
Ep # 46: How to Lose Weight This Week
22 Feb 2024
Contributed by Lukas
There are only four simple things you need to focus on if you want to lose weight this week.I design my coaching program this way for a reason.When we...
Ep # 45: Mindless Overeating: Strategies for Slowing Down
15 Feb 2024
Contributed by Lukas
Do you struggle with eating way too fast? Find yourself blowing through your meals and ending up unintentionally stuffed?You’re not alone.Eating t...
Ep # 44: Feeling "Blah", Off, or Unmotivated
08 Feb 2024
Contributed by Lukas
Let's be real – sticking to your weight loss plan is a breeze when you're on top of the world, feeling energized and pumped. But let&apos...
3 Things Slowing Down Your Weight Loss & How to Overcome Them
01 Feb 2024
Contributed by Lukas
Wondering why you seem to hit plateaus, or why weight loss progress is slower than you hoped? You are likely doing a few things that could actually be...
Ep # 42: Ending a Lifelong Struggle with Weight and Dieting
25 Jan 2024
Contributed by Lukas
I was at one of the lowest points in my entire life when I found my first coach.I was desperately trying diet after diet and failing miserably at ea...
Ep # 41: Breaking Your Overeating Patterns
18 Jan 2024
Contributed by Lukas
Let's face it - lots of us struggle with shame and self-judgment after we overeat.When we overindulge, we often want to gloss over the incident, ...
Ep # 40: The 4 Most Powerful Habits of People Who Lose Weight Without Dieting
11 Jan 2024
Contributed by Lukas
All people who lose weight and keep it off (without restrictive dieting) have a few things in common.And, no, it's not unwavering commitment, lim...
Ep # 39: A Diet-Free Fresh Start for 2024
04 Jan 2024
Contributed by Lukas
I get it - the pull to start yet another quick-fix fad diet is extreme right now.Especially if you feel like your eating was out of control over the p...
Ep # 38: Letting Weight Loss Be Easy
28 Dec 2023
Contributed by Lukas
So many of us are spending this time of year setting resolutions and searching for the next punishing diet, hoping that maybe this year we'll fin...
Ep # 37: When Cravings Feel Hard to Manage
21 Dec 2023
Contributed by Lukas
Cravings to overeat or eat when we're not hungry can be so hard to manage.They feel awful. They make weight loss feel so stressful.We wish they...
Ep # 36: 4 Ways to End the Year Strong
14 Dec 2023
Contributed by Lukas
It’s the last couple of weeks of the year. How are you feeling?If you’re overwhelmed, feeling out of control around food, and ready to throw in ...
Ep # 35: Surviving F*ck It Season
07 Dec 2023
Contributed by Lukas
Did you know that F*ck It Season is upon us?You know...the time of year when you hear yourself saying things like "This is all too much - I'...
Ep # 34: Scale Drama: Solved
30 Nov 2023
Contributed by Lukas
How do you feel about stepping on the scale? If you’re anything like my clients (and me before I figured out restriction-free weight loss), pani...
Ep # 33: Surviving the Holiday Food Frenzy (Virtual Workshop Replay!)
22 Nov 2023
Contributed by Lukas
This episode is a replay of the *amazing* virtual workshop I hosted on 11/20/23 called Surviving the Holiday Food Frenzy. Enjoy!! Click >> HE...
[Announcement!] Free Virtual Workshop - Surviving the Holiday Food Frenzy
20 Nov 2023
Contributed by Lukas
You do NOT have to gain weight over the holidays. Not this year.You do not have to *start* 2024 trying to make up for the end of 2023.The next two mon...
Ep #32: How to Enjoy Thanksgiving Without Sabotaging Your Goals
16 Nov 2023
Contributed by Lukas
Do you have a history of going WAY overboard on Thanksgiving?Is it hard to be around all of those delicious appetizers, decadent dishes, and incredibl...
Ep #31: Unlearning the Habit of Overeating, Part 3
09 Nov 2023
Contributed by Lukas
In the past three weeks, I’ve been diving DEEP into the habit of overeating so that I can help you finally unwind it. Permanently.Because the trut...
Ep #30: Unlearning the Habit of Overeating, Part 2
03 Nov 2023
Contributed by Lukas
Just because you have powerful urges to overeat doesn't mean that you're doomed to always feel this way - in fact, it's normal to have ...
Ep # 29: Unlearning the Habit of Overeating, Part 1
26 Oct 2023
Contributed by Lukas
"WHY am I overeating even though I know better?""I know what to do - why can't I make myself do it?""What's wrong w...
Ep # 28: Halloween Candy: How to Control Yourself
19 Oct 2023
Contributed by Lukas
Having candy in the house shouldn’t be the scariest part of Halloween.If you want this to be the year you finally feel calm and in control around al...
Ep # 27: Do I Have to Exercise to Lose Weight?
12 Oct 2023
Contributed by Lukas
Exercise is amazing for a million reasons, but does it help you lose weight? Does it even play a role at all in your weight loss?My answer may surpr...
Ep # 26: Brain Hack: Planning Ahead
05 Oct 2023
Contributed by Lukas
Real talk: planning what you want to eat in advance is one of the most powerful things you can do to accelerate your weight loss.It is the easiest way...
Ep # 25: Joyful Eating vs. Joyless Dieting
28 Sep 2023
Contributed by Lukas
Despite what you may have learned from diet culture, restricting yourself to bland, joyless diet food is the most effective way to slow your weight l...