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You are eating to 

Lose Weight

You are amazing! You are eating to lose weight. If this is your goal, then good for you! If not, then you need to strategically increase your calories and ensure that you have good food quality to gain weight, if you need help, schedule a consultation with me here.

Don't jump for joy too fast, if eating to lose weight is your goal then you want to be sure that you have a weight loss strategy that incorporates diet breaks and reverse dieting to prevent a weight plateau.

Oh, you thought you could diet forever?!?

No sis, dieting without breaks or strategy will lead to a weight plateau over time. When you remain in a caloric deficit for an extended period of time your body will begin to view this as starvation and will begin to hold on to all of your energy (calories) instead of burning it. As a result, your body learns to function with less and can actually slow down hormones in your body that are responsible for weight loss. This in turn will lead to a weight plateau (you will stop losing weight).

So sis, you can't diet forever. You must follow a strategic weight loss plan that incorporates breaks to prevent or slows down a weight plateau.

Keep winning...

Here are 3 things you can do to stay on track with losing weight

Take a look at how long you have been in a caloric deficit
On average, a caloric deficit should not last more than 4-6 months without a diet break. If you are nearing this time frame, then it is likely time for a diet break. A diet break usually last for about 7-14 days and will allow your body and hormones to reset to allow for more weight loss. Now sis, you are not going to go over board during this diet break, you will still need to be mindful of what you eat and know how many more calories you should be eating during your diet break. A proper weight loss plan can help you know exactly how much more you should eat during this phase.

Track your food
Tracking your food simply means that you are going to log every single thing that you eat to keep track of the calories and grams of each macro group (i.e. carbs, fat, protein). Tracking your food is a quick and simple way to help you keep track of what you are actually eating. YES, it can be tedious at first, but it is so rewarding because it will help ensure that the quality and quantity of the food that you are eating are actually sufficient to keep you in a caloric deficit. This in turn will help you make an informed decision about the foods that you are actually eating at restaurants and at home to help you manage your weight and health.

The easiest way to either begin to under eat or eat to maintain your weight instead of losing it is to not track your food. If you are not tracking your food, you simply don't know what you are eating.
Read food labels
Food labels are your guide for continued weight loss. Knowing how to read food labels will help you make an informed decision on whether you should eat a food or leave it right where it is. A food label will help you learn if there is absolutely too much fat, carbs, or salt in a food. The combination of the three can completely sabotage your progress as many of the foods in our diet are high in either, if not all of the three.

Learn how to do just this + so much more

NOURISH is my nutrition group coaching program where in just 8 weeks you will know how to:
          Portion your food for weight loss
          Identify foods/ingredients that are harmful for your weight and health
          Be more consistent with healthier eating habits and routines
          Eat with confidence regardless if at home, out and about, or on vacation without crazy
I share with you the same framework that helped me lose +45 lbs. after each of my 2 C-section pregnancies and that has helped dozens of other moms do just the same.

Wondering who I am to tell you how you are eating?

Well I am glad you asked...

Hey, I am Dr. Tamara Richards

I am a board-certified clinical pharmacist and certified nutritionist.


I help moms lose and maintain their weight by learning healthier habits without crazy food restrictions, jeopardizing their taste buds, or drastically impacting their lifestyle.


And I’m here to support you, no matter where you’re at on your journey.

Need Help with staying on track?

Book a Free Consultation Today


1:1 Coaching


Group Coaching

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