The Healthy Diary

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!

The Healthy Diary is a health podcast hosted by Unknown Host, with 0 episodes on record and a Required Pod Score of 80.

Unknown Host hosts The Healthy Diary, a health show with 0 episodes published.

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  Episode #131

  The 3-step approach to weight loss that actually STICKS

  Sep 27, 202622 min

  If you're a driven, high-achieving woman who is successful in almost every area of your life but feels like you're winging it when it comes to food, your body and weight loss… this episode is for you. I speak to so many women who tell me, “Angela, I eat fairly healthy. I don't think I eat that much. I'm really good during the week. I know what I should be doing.” And I believe you. The problem isn't necessarily that you're constantly overeating or that you don't have enough willpower. More often than not, the problem is that there isn't a system behind what you're doing . There's no consistent eating structure, no routine and no clear strategy — just trying to “eat healthy” and hoping for the best. And if you've been stuck in the cycle of losing weight and then gaining it back, I want you to hear this: You probably don't have a weight-loss problem. You have a maintenance problem. In this episode, I break down the three-phase approach I use with my clients to help them lose weight while also developing the skills and habits they need to maintain their results. My biggest takeaway for you I don't want you to spend your entire life dieting. I want you to learn how to lose weight in a way that allows you to live your life at the same time . That means having enough energy to focus at work, enjoy your weekends, spend time with your family, go out for dinner and live your life without feeling like your nutrition is controlling everything you do. Because the way you lose the weight matters. If the strategy you're using to reach your goal is something you already know you won't be able to maintain, it's time to rethink the strategy. I've learned this through my own journey, and I've seen it repeatedly with the women I work with: sustainable results come from building the habits, structure and mindset that you can continue using long after the weight comes off. This is also a core theme throughout my approach to helping women move away from restrictive dieting and towards sustainable weight management. So if you've been thinking, “I've lost weight before, but I just can't seem to keep it off,” I really want you to listen to this episode. You don't need another quick fix. You need a strategy that teaches you how to lose the weight AND maintain it. Ready to take the next step? 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: 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. Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  ListenShow Notes
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  Episode #130

  How Belinda lost and maintained 15kgs as a busy nurse

  Sep 20, 202624 min

  Have you ever felt like losing weight would be impossible with your busy lifestyle? You know you want to feel healthier and more comfortable in your body, but between work, family, social commitments and everything else on your plate, finding the time and energy to focus on yourself can feel impossible. If this sounds familiar, today's episode is one you don't want to miss. In this episode, I’m joined by my client Belinda, a busy registered nurse who worked with me for around 15 months inside my signature program and Momentum. When Belinda first reached out to me, she had already tried a number of different approaches to weight loss, including keto, low-carb diets, seeing a dietician and even using Ozempic for a short period of time. But what she really wanted wasn’t another diet. She wanted to change her mindset, improve her relationship with food and finally find an approach that could work with her busy lifestyle. And during our time together, Belinda lost 15kg. But as we chat about in this episode, the number on the scales is only one part of her transformation. Her relationship with food, her understanding of her body's hunger and fullness cues, her confidence and the way she approaches her health all changed along the way. In this episode, we talk about: Belinda’s experience of trying different diets and why they didn't give her the long-term results she wanted Why mindset was one of her biggest priorities from the very beginning How she made healthy eating work around a busy nursing career and unpredictable schedule The difference between simply knowing what healthy eating is and understanding how to eat in a way that supports your goals How learning to recognise hunger, fullness and her body's needs changed the way she ate How Belinda completely transformed her relationship with food and stopped labelling foods as “good” or “bad” How she learned to enjoy foods she loves, including chocolate, without feeling guilty or restricted Why sitting down and actually enjoying your food can make such a difference The importance of creating habits and strategies that fit into your real life The non-scale wins that came with her transformation What Belinda would tell another busy woman who feels like she doesn't have the time to prioritise herself One of my favourite parts of this conversation is hearing Belinda talk about how her relationship with food has changed. She hasn't had to remove the foods she loves or follow a perfect diet. Instead, she has learned how to incorporate the foods she enjoys while also creating meals that leave her feeling satisfied. And this is exactly what I want more women to understand. You don't need another restrictive diet. You need skills, habits and a mindset that you can actually maintain when life gets busy. As I've shared throughout the podcast, sustainable weight loss isn't about completely stopping your life or waiting for the “perfect” time to start. It's about learning how to make your health work alongside your life. If you've tried diet after diet and you're tired of starting over, I hope Belinda's story reminds you that there is another way. You can work towards your goals while still enjoying food, your social life and your busy lifestyle. And most importantly, the goal isn't just to lose the weight. It's to become the woman who knows how to maintain those results without obsessing over food, exercise or the scales. Ready to create your own transformation? If you're a busy professional woman who wants personalised support, accountability and a strategy that works around your lifestyle, I'd love to help you. Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  ListenShow Notes
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  Episode #129

  10 lies you're telling yourself that are keeping you stuck with your weight

  Sep 13, 202620 min

  Have you been trying to lose weight for months, years, or maybe even decades, and feel like you're doing everything right but nothing seems to stick? If that sounds familiar, this episode is your reality check. Because sometimes the thing keeping you stuck has nothing to do with food or exercise. It can be the stories you keep telling yourself. And the stories we repeat eventually become beliefs, and our beliefs influence our actions. In this episode, I’m breaking down 10 common lies or beliefs that might be keeping you stuck with your weight and, more importantly, what I want you to start thinking about instead. Here’s what I cover: “I just need more willpower.” Why you don't need more discipline, you need a plan that actually fits your life. “I need to eat less.” Why undereating during the day can leave you ravenous at night and make healthy eating much harder. “I don't have time.” Why waiting for life to magically become less busy isn't the answer, and how to work with the time you already have. “My hormones are broken.” Why hormones absolutely matter, especially as we get older, but why I don't want you assuming there's nothing within your control. “I have to cut out carbs, wine or chocolate.” Why making your favourite foods the villain can create an all-or-nothing relationship with food. “I need to exercise harder.” Why more exercise isn't automatically better and why your movement should support your lifestyle rather than exhaust you. “I'll start on Monday.” Why constantly waiting for the perfect time keeps you stuck in the cycle of starting over. “I've already ruined today, so I may as well keep eating.” Why one choice doesn't have to turn into an entire day of overeating. “I know what to do, I just need to try harder.” Why knowing what to do isn't always the problem — creating habits you can actually sustain is. “This is just how I am.” Why your current habits and behaviours don't have to define your future. I also share some of my own experiences because, trust me, I've been there. For years I thought the answer was another diet, more restriction, more exercise or simply trying harder. Eventually I realised that the real transformation came from changing the way I approached food, movement, habits and, most importantly, my mindset. This is exactly why I’m so passionate about helping busy, high-achieving women create a lifestyle that supports their goals without tracking calories, restricting themselves or spending hours in the gym or kitchen. If you recognised yourself in even ONE of these beliefs, don't beat yourself up. Awareness is where change starts. Instead of asking yourself, “What's wrong with me?” , I want you to start asking: “What story am I telling myself that might be keeping me stuck?” And then ask yourself: “What can I actually change from here?” You don't need to overhaul your entire life overnight. You need to start creating habits that work with your actual life, and that you can continue even when life gets busy. If you enjoyed this episode and found it valuable, please share it with a friend who needs to hear this too. And if you have a few seconds, I'd love for you to leave the show a review on Apple Podcasts or Spotify. It helps me reach more women who need this message. Ready to get support? If you're tired of starting over and want personalised guidance, accountability and support to help you lose weight while creating habits and a lifestyle you can actually maintain: Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  ListenShow Notes
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  Episode #128

  My hot take on GLP-1s: what’s your plan for the next 10 years?

  Sep 6, 202618 min

  GLP-1 weight loss medications are everywhere right now, and I know there are a lot of women wondering whether they should consider them, whether they actually work, and most importantly, what happens when you eventually stop taking them. In this episode, I’m sharing my honest take on GLP-1 medications and why I believe the most important conversation isn’t just “How much weight can I lose?” but “What is my long-term plan?” I want to be really clear from the beginning: I’m not anti-GLP-1 and I’m not here to tell you whether you should or shouldn’t take medication. That’s a conversation for you and your doctor based on your individual circumstances, health, risks and benefits. For some people, medication may absolutely be an appropriate part of their long-term medical treatment. But regardless of whether you’re taking a GLP-1 temporarily or long term, I believe the habits and skills you build alongside it still matter. In this episode, I talk about: Why I believe weight loss and weight maintenance need to be part of the conversation from day one What can happen when people discontinue GLP-1 medications and why this doesn’t mean the medication or the person has “failed” Why relying solely on medication can leave you without the skills you need to maintain your results The importance of learning how to nourish yourself when your appetite is reduced Why protein, nutrient-dense foods, meal structure, movement, sleep and stress management still matter How to prepare for real-life situations like stressful work weeks, travel, restaurants, Christmas and social events Why your habits need to work in your actual life , not your perfect dream life How to use the time while taking medication as an opportunity to build sustainable habits Why GLP-1 medication and a healthy lifestyle don’t have to compete with each other The question I want you to ask yourself: “What does my life look like after I’ve lost this weight?” I also share why I think it’s so important not to wait until you’ve reached your goal weight before thinking about maintenance. Whether you stay on medication long term or eventually want to come off it, the goal is to build a lifestyle where you feel nourished, strong, confident and in control around food. Because ultimately, medication can be a tool to support weight loss — but the skills you build are what can support you for the long term. And if you’re currently taking a GLP-1 and your appetite has changed significantly or you’re struggling to eat enough or nourish yourself properly, please make sure you’re working with the appropriate healthcare professionals. My biggest takeaway for you today: don’t just have a weight-loss plan. Have a long-term plan. Ask yourself: What am I learning while I’m losing the weight that will help me maintain it? And if you know someone who is taking a GLP-1 or considering one, send her this episode — not to scare her or tell her what decision to make, but to get her thinking about the question that really matters: “What is my long-term plan?” Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  ListenShow Notes
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  Episode #127

  You don't have a weight loss problem. You have a maintenance problem.

  Aug 30, 202617 min

  If you’ve lost weight before only to find yourself gaining it back again, I want you to know something: you don’t necessarily have a weight loss problem. You have a maintenance problem. In this episode, I’m challenging the way you may have been thinking about weight loss for years and sharing why losing the weight is often not the hardest part. The real challenge is creating habits and a lifestyle that allow you to maintain those results without constantly dieting. I know this personally because I spent years losing and regaining weight. I was very good at losing weight, but the methods I was using weren’t sustainable. I was tracking everything I ate, obsessing over food and exercising excessively. I was smaller, but I couldn’t realistically live that way forever. And that’s the question I want you to start asking yourself: “Can I realistically keep doing this after I’ve lost the weight?” Because how you lose the weight should teach you how to maintain it. In this episode, I’m sharing: Why repeatedly losing and regaining the same weight may actually be a maintenance problem , not a weight loss problem. Why the habits you use during your weight loss journey need to be habits you can realistically continue long term. How relying on restriction can make it difficult to maintain your results when real life inevitably gets in the way. Why calorie tracking can create awareness but shouldn’t have to become something you depend on forever. How perfectionism and the “all or nothing” mentality can keep high-achieving women stuck in the cycle of being “perfect” Monday to Friday and then giving up after one imperfect day. Why consistency is more important than perfection when it comes to sustainable results. How to become comfortable living in the grey area rather than constantly bouncing between being completely “on” and completely “off”. Why an imperfect meal, overeating occasionally or missing a workout doesn’t mean you’ve ruined your progress. The mindset shift that can help you stop starting over every Monday and instead learn how to simply continue. I want you to remember that maintenance isn’t about being perfect. It doesn’t mean you’ll never overeat, never have an unbalanced meal or never miss a workout. It means that when life happens, you know how to get back to your normal habits without turning one imperfect day into weeks of being “off track.” That is the skill I want you to build. Because your goal shouldn’t simply be to become someone who can lose weight. Your goal should be to become someone who knows how to maintain her results while actually living her life. If you’ve been stuck in the cycle of losing and regaining the same kilos, I hope this episode gives you a completely different perspective on what needs to change. And if you found this episode helpful, share it with a woman who needs to hear this too. ❤️ Ready for support? If you’re looking for personalised guidance, accountability and support to help you lose weight without tracking, restricting or spending hours in the kitchen and gym, you can apply for coaching below. Apply for coaching: HERE Follow Angela on Instagram: HERE Join our FREE Facebook community for busy professional women: HERE

  ListenShow Notes

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