In today’s episode, I’m diving into something a little different… my honest opinion on intermittent fasting.Now before we get into it, let me be clear: if you’re currently doing intermittent fasting and it’s working for you, amazing! This episode isn’t about telling you what to stop doing. It’s here to give you clarity and a perspective that isn’t always talked about… especially if you’re a busy high-achieving woman over 35 juggling all the things.I get questions daily like “Angela, what do you think of XYZ diet?”... and intermittent fasting is a big one. So I decided to break it all down right here on the podcast.You’ll learn:✨ Why intermittent fasting may not be the best fit for you… especially if your days are jam-packed and you’re already under a lot of stress.✨ How eating by the clock instead of tuning into your body’s hunger cues can disconnect you from your body and lead to binge eating.✨ The hormonal impact of fasting on women over 35 (yes, it can backfire).✨ Why skipping breakfast may feel “good” at first but often leads to overeating and cravings at night.✨ The truth about calorie deficits and why fasting doesn’t magically guarantee weight loss.I’m also sharing my personal experience with intermittent fasting… what it did to me, why I walked away from it, and the long-term damage it can do if it’s not the right fit for your body and lifestyle.Because here’s the thing: sustainable weight loss isn’t about rules, restrictions, or rigid windows of time. It’s about tuning into your body, nourishing it well, and creating habits that last.If you’ve ever skipped meals and found yourself raiding the fridge late at night… this episode is for you.You’ll walk away with clarity and a deeper understanding of how to support your body without adding more stress, more rules, or more restriction to your already full plate.Links & Resources:Apply for coaching: HEREFollow Angela on Instagram: HERE
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20:13
5 restaurant mistakes that are secretly sabotaging your weight loss
Let’s be real… eating out is part of life. Whether it’s for business, celebrations, or a break from cooking, restaurants are part of our routine. But if you're trying to lose weight without dieting, tracking, or spending hours in the kitchen, dining out can feel like a major obstacle.I used to think I had to avoid restaurants altogether to make progress. But that’s just not realistic – and thankfully, it’s also not true. You can enjoy meals out and still stay on track… if you know what mistakes to avoid.In this episode, I’m breaking down 5 common mistakes you might be making when eating out that are secretly sabotaging your results – and what to do instead.Here’s what I cover:✨ The “just this once” trap – and how it adds up over time ✨ Why trying to “be good” all day can totally backfire ✨ How skipping meals before going out actually slows down your fat loss ✨ The sneaky way drinks and sides can derail your progress (without you noticing) ✨ What to do instead so you can walk away from any meal feeling satisfied, not guiltyIf you’ve ever said, “I was doing so well until the weekend,” or “I just can’t seem to stay on track when I eat out,” this episode is for you.I’ll share my simple go-to strategies that I personally use (and teach my clients) to eat out confidently, feel in control, and still lose weight – no restriction required.🎧 Hit play and let’s change the way you approach restaurant meals forever!Resources & Links:Apply for coaching: HEREFollow Angela on Instagram: HERE
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21:20
6 "healthy" foods that could be sabotaging your weight loss
Today, we’re diving into a topic that might surprise you… some of the so-called “healthy” foods you’re eating could actually be holding you back from your weight loss goals. If you feel like you’re doing everything right but still not seeing results, this episode is for you!What You’ll Learn in This Episode:✅ The 6 “healthy” foods that might be preventing fat loss ✅ How food marketing tricks you into thinking certain products are better than they really are ✅ What to eat instead to stay on track with your goalsI know firsthand how frustrating it can be to put in the effort and not see results. That’s why I’m here to give you the clarity and guidance you need to make simple, effective changes without dieting or obsessing over every bite.Resources & Links:Apply for coaching: HEREFollow Angela on Instagram: HEREIf you loved this episode, please leave a review and share it with a friend! Your support helps more women break free from restrictive dieting and finally achieve sustainable weight loss. 💕
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18:09
The portion control mistake that’s keeping you stuck
If you’ve been eating healthy but still struggling to lose weight, today’s episode is a must-listen.I hear from so many women who say: "Angela, I eat home-cooked meals, I don’t eat much junk food, I barely drink alcohol… but the scale isn’t moving!"If that sounds like you, I want you to know you’re not alone. And the reason you’re stuck has nothing to do with what you’re eating… but how much you’re eating.In this episode, I’m diving into the biggest portion control mistake that’s keeping you stuck and why healthy eating and healthy eating for fat loss are two very different things.What You’ll Learn in Today’s Episode:✅ Why portion control is crucial for weight loss (without calorie counting!)✅ The common mistake most women make when serving their meals✅ How even healthy meals can be calorie-dense and stall your progress✅ Simple strategies to portion your meals correctly for sustainable weight loss✅ Why you don’t need to cut out your favorite foods… you just need the right approachI also share my personal experience (spoiler alert: I used to make this mistake too!) and a few real-life client stories that prove how small changes in portioning can lead to huge results.If you’ve been feeling frustrated despite “doing everything right,” this episode will give you the aha moment you need to start seeing progress again—without measuring, tracking, or restricting.Resources & Links:Apply for coaching: HEREFollow Angela on Instagram: HERE
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25:57
Here's what I'd do to lose 12kgs in 12 weeks
In this episode, I’m cutting straight to the chase and sharing exactly what I would do if I had to start my weight loss journey all over again knowing what I know now.After struggling with my weight for 18 years, trying every diet under the sun, and finally figuring out what works, I’ve developed a simple, no-BS approach to losing weight and keeping it off effortlessly. If you’re tired of yo-yo dieting and want a realistic, sustainable way to reach your goals, this episode is for you!Here’s what you’ll learn in today’s episode:✔️ The exact high-level strategies I’d use to see real progress in 12 weeks ✔️ Why losing 12kgs in 12 weeks is possible but only under the right circumstances ✔️ How structuring your meals properly helps balance blood sugar and reduce cravings ✔️ The real reason you’re struggling to lose weight (hint: it’s not about willpower!) ✔️ Why sleep, stress management, and mindset are non-negotiable for weight loss ✔️ The importance of understanding energy balance without obsessing over caloriesIf you’ve ever felt stuck, overwhelmed, or like you’re doing all the “right” things but still not seeing results, this episode will give you clarity on what truly matters for long-term success.🎧 Tune in now and let’s make weight loss simple, sustainable, and stress-free!Links & ResourcesApply for coaching: HEREFollow Angela on Instagram: HERE
Welcome to the Healthy Diary Podcast! My name is Angela Borges, a weight loss nutritionist on a mission to help you cut through the noise and find the answers you need to feel healthy, confident and happy in your skin.
If you’ve tried every diet under the sun, only to leave you feeling hungry, miserable and convinced you’ll never lose weight, I’m here to tell you there is a solution. It's not about willpower or discipline; it's about finding the approach that works for you as a unique individual.
In this podcast, I’ll be sharing evidence-based information and practical tips that cut through the BS of fad diets and misconceptions around weight loss. My goal is to empower you to make lasting changes that align with your lifestyle and goals, without restrictions, tracking or compromising your tight schedule.
So, if you want to look and feel great in your body but just haven't been able to make that happen, hit that subscribe button and let’s get this party started!
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