The Healthy Diary copertina

The Healthy Diary

The Healthy Diary

Di: Angela Borges
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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!Copyright 2026 Angela Borges Esercizio e fitness Fitness, dieta e nutrizione Igiene e vita sana
Episodi
  • The WORST way to lose weight after 40 (and what to do instead)

    The WORST way to lose weight after 40 (and what to do instead)
    Oct 11 2026

    If you’re over 40 and your first instinct when you want to lose weight is to eat less and exercise more, this episode is for you.

    I see women doing this all the time - skipping breakfast, having tiny lunches, cutting out their favourite foods, restricting their portions and trying to see how little they can eat until the scale finally moves.

    And I get it.

    I spent years doing exactly the same thing. I started dieting when I was just 13 years old and spent years trying to make my body smaller. Yes, I lost weight, but I wasn't healthy or happy. I became obsessed with food and exercise, lost my period, experienced hair loss and eventually developed binge-eating behaviours.

    So when I tell you that there is a better way, I’m not saying that from a place of judgement. I’ve been there too.

    As women get older, I believe we need to stop making weight loss solely about becoming smaller.

    I want you to think about getting stronger, protecting your muscle, supporting your health and building a body that will serve you well in your 60s, 70s and 80s.

    In this episode, I’m breaking down why continuously eating less isn’t the answer and what I would focus on instead if I wanted to lose body fat after 40.

    Here’s what I cover:
    • Why “just eat less” feels like the obvious solution to weight loss
    • The difference between creating a small, sustainable calorie deficit and severely restricting your food
    • Why losing weight on the scale doesn't necessarily mean you're only losing body fat
    • Why protecting your muscle becomes increasingly important as we get older
    • How years of dieting can keep you stuck in the restrict–regain cycle
    • Why you don't need to track every calorie to create a calorie deficit
    • How I would structure my eating to support sustainable fat loss
    • Why protein needs to become a priority when you're trying to lose weight
    • How proper meals can help with hunger and overeating
    • Why I want you thinking about your health and strength — not just the number on the scale
    • The simple, realistic approach I would take if I wanted to lose body fat without giving up bread, pasta or chocolate

    My biggest takeaway from this episode is this:

    You don't just want to lose weight. You want to be able to maintain your results while feeling healthy, strong and happy in your body.

    Because I don't want you to simply fit into a smaller pair of jeans at 40.

    I want you to be strong and thriving at 68, 78 and 88.

    That's the bigger picture.

    If you've spent years dieting and you're ready to stop starting over, I hope this episode gives you a completely different perspective on what sustainable weight loss can look like.

    Tune in for practical strategies that you can start applying without tracking calories, spending hours in the gym or cutting out the foods you love.

    Apply for coaching: HERE

    Follow Angela on Instagram: HERE

    Join our FREE Facebook community for busy professional women: HERE
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    19 min
  • 5 boring weight loss truths you need to accept to finally see results

    5 boring weight loss truths you need to accept to finally see results
    Oct 4 2026
    Let’s be honest…When it comes to weight loss, most of us are looking for the exciting solution.The new diet.The perfect workout.The food that supposedly “burns belly fat”.The secret hack that will finally make everything click.But after working with hundreds of women, I can tell you that the things that actually create lasting results are usually much more boring.And I think this is especially important for busy, high-achieving women because you already have enough on your plate.The last thing I want is for weight loss to become another full-time job.In this episode, I’m sharing 5 slightly boring truths about weight loss that you need to accept if you want results that actually last.Here’s what I cover:1. Repeating your meals can actually make weight loss easierYou don't need a brand-new healthy recipe every night.Having a small catalogue of breakfasts, lunches and dinners that you enjoy and can easily repeat throughout the week can dramatically reduce decision fatigue.I’d much rather you have a few simple meals that you can consistently rely on than spend hours searching Pinterest for the perfect healthy recipe and eventually end up ordering Uber Eats because you're exhausted.2. You don't need to track calories, but you do need awarenessI'm not a fan of calorie tracking, and I don't want you to become obsessed with weighing and measuring every single thing you eat.But not tracking doesn't mean completely switching off from your eating habits.I want you to become aware of things like:Are your meals actually satisfying you?Are you getting enough protein?Are you eating regularly?Are you skipping lunch because you're busy?Are you grazing throughout the afternoon without really registering it?Are you genuinely hungry at night, or have you simply created a habit of looking for something sweet after dinner?You don't need to track every bite.But you can't change what you don't know.3. Sleep matters more than you thinkI know…You probably weren't expecting me to tell you that one of the things you need to do for weight loss is go to bed earlier!But if you're consistently surviving on five or six hours of sleep, everything becomes harder.When you're exhausted, your hunger and appetite can be harder to manage, cravings can increase and you simply have less mental energy available to make intentional choices.Sometimes the most productive thing you can do for your health is simply go to bed.4. Stop relying on motivationMotivation is great when it's there.But what happens when Wednesday comes around?You've had back-to-back meetings, something goes wrong at work, the kids need something, you're exhausted and suddenly that motivation you had on Monday has disappeared.That doesn't mean you're lazy or lacking willpower.It means you need habits and systems that can carry you through the days when motivation isn't there.I don't want you relying on feeling motivated every day.I want healthy habits to become part of how you live your life.5. Consistency is more important than constantly looking for something newThis is probably the biggest lesson I want you to take away from this episode.Your body isn't going to change because you know more.It's going to change when you consistently practise the habits that actually matter.You don't need another diet.You don't need another complicated plan.You probably don't need to know more.You need to take what you already know and actually practise it consistently enough for those habits to become part of your lifestyle.And that's why I keep coming back to the same simple principles: balanced nutrition, planning, awareness, movement, sleep and mindset.They might not be sexy.But they work because you can actually keep doing them.My challenge for youI want you to stop asking yourself:“What else can I do?”And instead ask:“What can I consistently do?”Because those are two very different questions.If you're a busy woman with a demanding career, business, family and a million other things happening, your weight loss approach needs to fit into your life — not take over your life.So this week, pick one boring habit from this episode and focus on doing it consistently.You don't need to change everything overnight.You just need to start.And remember…I would much rather you be bored with your breakfast than frustrated with your progress. ❤️If you found this episode helpful, please share it with a friend who needs to hear this and take a few seconds to leave me a review on Apple Podcasts or rate the show on Spotify. It helps me reach more women who need this message.Apply for coaching: HEREFollow Angela on Instagram: HEREJoin our FREE Facebook community for busy professional women: HERE
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    20 min
  • The 3-step approach to weight loss that actually STICKS

    The 3-step approach to weight loss that actually STICKS
    Sep 27 2026

    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
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    22 min
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