Are you over 35, trying your best to lose weight, eating healthy, exercising, and maybe even eating less, but still not seeing the results you want?

Or perhaps you're seeing some progress, only to gain the weight back a few weeks later?

I hear this from busy professional women all the time, and I want you to know something: sometimes, getting results isn't about doing more. It's about stopping the habits that are making weight loss harder than it needs to be.

In this episode of The Healthy Diary Podcast, I'm sharing the five things I would stop doing if I wanted to lose weight after 35, based on my own experience and the work I do with women every day.

I've been through my own weight loss struggles, and I know how frustrating it can be to feel like you're doing everything right but still not getting anywhere. The good news is that you don't need another restrictive diet, hours at the gym, or a perfect routine to start making progress.

Here's what I would focus on instead.

• Why skipping meals can backfire: How going for hours without eating can leave you ravenous by the end of the day, making it harder to make intentional food choices.
• Why eating as little as possible isn't the answer: The difference between creating a calorie deficit and undereating, and why nourishing your body properly matters for energy, concentration, and long-term consistency.
• How to break the restrict-all-week, overeat-on-the-weekend cycle: Why you don't need to save your favourite foods for a designated cheat day and how building flexibility into your week can help you develop a healthier relationship with food.
• Why you don't need to destroy yourself at the gym: How to prioritise your nutrition, incorporate more everyday movement, and gradually build a routine that fits your busy lifestyle.
• Why you need to stop restarting every Monday: How the all-or-nothing mindset can keep you stuck and why getting back to your usual routine after a meal or day that didn't go to plan is far more helpful than starting over.

You don't need to wait until Monday, the first of the month, or January to start looking after yourself.

You can make progress right now, even if your year hasn't gone exactly as planned.

And you certainly don't need to change everything at once.

Instead, I want you to identify the one habit that's making your weight loss journey harder than it needs to be and start working on that first. Small, sustainable changes will take you much further than another perfect plan you can only follow for a couple of weeks.

Because weight loss isn't about being perfect. It's about building habits you can maintain while still enjoying your life.

Enjoyed this episode? I'd love your support! Leave a review on Apple Podcasts or rate the show on Spotify. Your support helps more women discover the podcast and learn that losing weight doesn't have to mean restricting their lives.

Thank you so much for listening. I'll see you next week for another episode of The Healthy Diary Podcast!

Ang x

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There are only around nine weeks left in the year, and I know this is when many women fall into one of two traps: they either panic and try to do something drastic to lose weight before Christmas, or they decide the rest of the year is a write-off and promise themselves they’ll start again in January.

But what if you did neither?

You still have time to make meaningful progress, improve your eating habits, feel better in your clothes, and build momentum before the new year. You don't need another restrictive diet, hours in the kitchen, or an unrealistic exercise routine. You need a few simple habits you can actually stick to.

In this episode, I'm sharing the five things I want you to focus on for the next nine weeks so you can approach the festive season feeling more prepared, confident, and in control.

In this episode, I cover:

• Choose three go-to meals you can repeat every week. Take the guesswork out of eating by having a few simple, balanced meals ready for those busy days when you don't have the time or energy to decide what to eat.

• Schedule your movement into your calendar. Stop relying on motivation and make a realistic plan for walking, strength training, or other movement that fits your schedule.

• Create your Christmas social calendar now. Write down the parties, dinners, work functions, and family events you already know about. Individual social occasions don't need to turn into weeks of feeling like your goals are on hold.

• Get your food organized before Monday. Spend just 20–30 minutes each weekend planning your meals, checking what you have at home, and preparing a few ingredients. You don't need to spend your entire Sunday meal prepping to eat well.

• Follow the next meal rule. If you eat more than you intended at a party or enjoy a piece of cake, simply return to your normal habits at your next meal. No skipping meals, compensating with exercise, or waiting until Monday to start again.

My biggest takeaway

You don't need to be perfect for the next nine weeks. You need to get consistent with the habits that make healthy eating and movement easier, even when life gets busy.

You don't need to cut out carbs, track everything you eat, avoid Christmas parties, or overhaul your entire life in January.

Instead, focus on what you can control: planning ahead, making realistic choices, and returning to your usual habits when things don't go exactly as planned.

Imagine heading into January already having a routine that works for you, rather than feeling like you need another fresh start. That's what I want for you!

Your action step

Before the end of today, I want you to do three things:

Write down three go-to meals you can repeat.

Schedule your movement for the next seven days.

Add your upcoming Christmas and social events to your calendar.

These small steps can help you start building momentum straight away. You don't need to wait for Monday, next month, or January.

And if you're ready for support with your weight-loss journey, including a strategy that fits your lifestyle, practical resources, and accountability, I'm opening a few coaching spots for the remainder of the year. Apply for coaching using the link provided in the show notes.

Thank you so much for listening to The Healthy Diary Podcast. I hope this episode helps you feel excited about what you can achieve before the end of the year. I'll see you next week!

If you enjoyed this episode, please leave a review on Apple Podcasts or rate and comment on Spotify. It helps more busy women find the support and practical strategies they need.

And if you know someone who's already decided she'll start again in January, share this episode with her. Remind her that she doesn't need to write off the rest of the year!

Ang x

Have you ever booked a holiday and immediately started worrying about how you're going to manage your weight loss while you're away?

You start thinking about what you're going to eat, whether you'll be able to enjoy your favourite foods, and whether you'll undo all the progress you've made. And suddenly, instead of looking forward to your holiday, you're stressing about food!

Friend, I've been there, and I want you to know that enjoying your holiday and maintaining your healthy habits can absolutely go hand in hand.

I recently returned from two incredible weeks in New York City, and I wanted to share the five strategies I used to enjoy all the amazing food, explore the city, stay active, and feel good throughout my trip, without restrictive dieting or spending hours worrying about what I was eating.

In this episode of The Healthy Diary Podcast, I'm sharing how I approach food and movement while travelling, so you can enjoy your next holiday without the guilt, stress, or feeling that you need to start over when you get home.

• How to ditch the diet mindset: Why you don't need to label foods as good or bad, feel guilty about enjoying your favourite meals, or compensate for what you've eaten.
• My favourite food-sharing strategy: How I enjoy more of the foods I want to try without feeling uncomfortably full at every meal.
• How to listen to your hunger and fullness cues: Why tuning into your body is especially important when your routine changes and how to avoid arriving at meals feeling ravenous.
• How to stay active without going to the gym: Simple ways to incorporate movement into your holiday while exploring a new city and enjoying your surroundings.
• Why having a loose plan makes all the difference: How planning your meals without creating a rigid schedule can help you avoid skipping meals and feeling overly hungry later in the day.
• My bonus long-haul flight tip: What I changed about eating on the plane on my journey home and how it helped me feel more comfortable, sleep better, and get back to my usual digestion.

Your holiday isn't something you need to work around or feel guilty about. Food is part of the experience, and you deserve to enjoy it!

You don't need to be perfect, restrict your favourite foods, or spend your holiday trying to burn off everything you've eaten. What matters is building healthy habits that fit your real life, including your holidays, social events, and everything else that makes life enjoyable.

That's exactly why I believe in creating a sustainable approach to weight loss that you can maintain wherever you go, without calorie tracking, unnecessary restrictions, or compromising your lifestyle.

So, if you have a holiday coming up, tune in for practical strategies you can start using on your next trip!

And if you found this episode helpful, please share it with another busy woman who needs to hear this. It might be exactly the reminder she needs that she doesn't have to spend the rest of her life dieting.

If you're looking for personalised support, accountability and a strategy that fits around your busy lifestyle, you can apply to work with me here:

Apply for coaching: HERE

Follow Angela on Instagram: HERE

Join our FREE Facebook community for busy professional women: HERE