As summer winds down and many of us adjust to back-to-school routines, it’s a great time to pause and reflect on how we approach our health—and our relationship with our bodies. On the latest episode of Holistically Well, I spoke with Janelle Ahrens, a fat loss expert for women, about sustainable strategies for fat loss, metabolism, and energy balance—without falling into diet culture traps.
Before we dive into fat loss strategies, it’s important to remember your value isn’t defined by a number. This is especially true during pregnancy and the first year or so postpartum. Focusing on weight too early can interfere with healing, hormone balance, and even milk supply.
If you’re preconception or more than a year postpartum and no longer breastfeeding, this conversation can help you reconnect with your body and make sustainable, aligned changes.
EPISODE 21 | HOLISTICALLY WELL PODCAST: BREAKING DOWN FAT LOSS MYTHS: A WOMEN’S GUIDE WITH JANELLE AHRENS
Whether you learn best by listening or watching, there is something for you! You can catch the full conversation on the Holistically Well Podcast—available on all your favorite platforms!
🎧 Holistically Well Podcast on Apple | Episode 21
🎙️ Holistically Well Podcast on Spotify | Episode 21
💻 Holistically Well Podcast on YouTube | Episode 21
Why Traditional Diets Often Fail
Most traditional weight loss programs rely heavily on restriction, often leaving women confused about calories, metabolism, and what their bodies actually need. Janelle Ahrens emphasizes that understanding what a calorie goal feels like and building practical habits is crucial for long-term success.
Janelle shares:
Food isn’t just fuel; it affects mood, patience, and overall well-being. Even daily activities—like laundry, chores, or being outdoors—burn calories, so workouts aren’t the only source of energy expenditure.
Meet Janelle Ahrens
Janelle has nearly a decade of experience coaching women through fat loss and body recomposition. Her signature program, the Sustainable Fat Loss Solution, helps women lose 10–20 pounds over 12 weeks in a healthy, practical way. She focuses on:
- Nutrition education
- Proper movement
- Muscle growth
- Sustainable habits for lifelong success
If you want personalized guidance, schedule a 1:1 session with Janelle to apply these strategies to your lifestyle!
Fat Loss vs. Weight Loss
Many women think losing weight is synonymous with fat loss—but that’s not always the case.
- Fat loss
Losing body fat while gaining muscle; improves metabolism, strength, and how clothes fit. - Weight loss
Reduction on the scale, which may include muscle mass—not ideal for long-term health or anti-aging.
For example, one of Janelle’s clients lost only eight pounds on the scale but gained 12 pounds of muscle and lost 20 pounds of fat, resulting in a two-pant-size difference and improved body composition.
Curious about body recomposition? Book a free consultation to see how these principles can work for your body!
The Role of Hormones and Energy Balance
Sustainable fat loss isn’t just about calories in and out. Under-fueling can disrupt hormones, slow metabolism, and even affect mood or patience with your kids. Janelle emphasizes that small, consistent changes are more effective than drastic restrictions.
- Safe fat loss is typically 0.5–2 pounds per week.
- Your weight may naturally fluctuate with your cycle—this is normal.
- Preserving muscle mass is critical for metabolic health, strength, and longevity.
Tools to Track Fat Loss Progress
While the scale can provide context, body composition tools—like home or gym body fat scales—can give insight into muscle vs. fat changes. Janelle recommends using the same scale consistently for tracking trends over time rather than day-to-day numbers.
✅ Want to learn how to approach fat loss in a sustainable, body-positive way? Consider joining a 1:1 program with Janelle or exploring her Sustainable Fat Loss Solution for women navigating life after pregnancy or wanting to reclaim their metabolism.
Fat Loss After Motherhood
Motherhood changes everything—including how our bodies respond to nutrition, exercise, and stress. Janelle Ahrens shared how even when she was in the best shape of her life before pregnancy, the postpartum period shifted her priorities, energy, and muscle mass in ways she hadn’t anticipated. And that’s completely normal.
If you’re a mom struggling with fat loss, here’s what to keep in mind:
1. Mindset Over Perfection
The “all-or-nothing” mindset can actually get in the way of progress. You don’t need to hit 100% perfection to see results. Focus on the things that matter most—like hitting your protein goals, prioritizing strength training, or simply moving more—and repeat those consistently.
💡 Action Step: Start small. Pick one key habit this week—like adding protein to every meal—and do it consistently.
2. Fuel Your Body Properly
Under-eating is one of the most common mistakes, especially for moms. Skipping protein at breakfast or lunch doesn’t save calories—it actually slows fat loss and reduces energy. Think beyond a single banana: pair it with eggs, toast, and nut butter to start your day strong.
Protein is the foundation of body recomposition and overall energy balance. Hitting your protein goal consistently can support fat loss while preserving and building muscle.
💡 Try this: Keep a simple protein-rich breakfast log for a week. Eggs, yogurt, cottage cheese, or a protein smoothie are all excellent starting points.
3. Strength Training First, Cardio Second
If your goal is fat loss, strength training is your secret weapon. Three to four 30-minute sessions per week, focusing on compound movements like squats, lunges, presses, and rows, are enough to build muscle and rev your metabolism.
Cardio has its place, but it doesn’t need to dominate your schedule. HIIT sessions two times per week or increasing your daily steps can be sufficient—especially for desk workers. Daily movement is often an underrated calorie burner.
💡 Action Step: Schedule two strength-focused workout this week. Pair one or two with 10-15 minutes of HIIT or a brisk walk to boost metabolism and energy!
4. Recovery Is Non-Negotiable
Sleep and stress management aren’t optional—they’re crucial for hormone regulation. Lack of sleep disrupts leptin and ghrelin (your hunger and satiety hormones), while chronic stress can impact your thyroid, adrenal glands, and reproductive system.
Simple strategies like two deep breaths before starting your day, journaling stressors, or delegating tasks at home can make a big difference. This isn’t just self-care—it’s a metabolic strategy.
💡 Quick Win: Before leaving the house tomorrow, pause for 60 seconds. Take two deep breaths, drop your shoulders, and reset. Small daily resets compound over time.
5. Track to Learn, Not to Obsess
Tracking your meals, whether through an app like MyFitnessPal or a guided program, gives you invaluable feedback on your food habits. It helps identify patterns, adjust portion sizes, and ensure you’re hitting protein and nutrient goals without overdoing fats or carbs.
💡 Tip: Track for 8–12 weeks to establish awareness. Focus on learning where adjustments can improve energy, satiety, and fat loss—rather than chasing perfection.
6. Stop These Common Pitfalls
Janelle emphasizes that women often sabotage themselves by:
- Starting with extreme restriction or fad diets.
- Believing smaller always equals better.
- Underestimating the importance of recovery and consistency.
Instead, prioritize sustainable habits: moderate calorie adjustments, strength training, consistent protein intake, and stress recovery.
💡 Mindset Reminder: Good equals good. Every healthy choice compounds. One better choice today is better than a perfect week later.
These are exactly why Dr. Kayla’s programs are designed to support! Each program is built with the real-life demands of motherhood in mind, focusing on:
- Nourishment over restriction
- Efficient, effective workouts
- Hormone and recovery support
- Practical, actionable guidance
If you’ve felt overwhelmed or stuck trying to “do it all”, Dr. Kayla’s programs meet you exactly where you are, giving you the tools and guidance to reclaim your energy, strength, and confidence—without extremes, guilt, or unrealistic expectations!
Discover the strategies that fuel real results and how Dr. Kayla’s programs along with nutrition and fitness strategies can help you thrive!
