Amy, Registered Dietitian | Weight Loss | Reverse Dieting Instagram Profile Picture

Amy, Registered Dietitian | Weight loss | Reverse Dieting

@amy.lauren.nutrition

Registered Dietitian, Nutrition Coach
🍎 RD 10+ yrs ✨ I help clients fix their metabolism & learn how to lose fat that doesn’t come back 📝 Custom plans & coaching | 50% off NuGo bars ⤵️
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Top Instagram Posts of Amy Registered Dietitian Weight loss Reverse Dieting

Amy Registered Dietitian Weight loss Reverse Dieting’s Most liked posts from the last 30 uploads.

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Follow amy.lauren.nutrition for more easy high protein ideas and comment “LINK” for my 50% off link for nugonutrition protein bars and protein powder! #easybreakfast #diet #nutrition #protein #nutritionist #weightloss #fatloss #overnightoats #greekyogurt #busymorning #grabandgo 2025-09-12 19:35:54 Follow amy.lauren.nut.. 8 -51% 2 -52%
Pretty mind blowing right?! 🤯 I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #reversediet #reversedieting #protein #runnerlife #runner #marathon 2025-09-11 20:33:21 Pretty.. 11 -32% 2 -52%
It’s this… Although this smoothie is delish and could help with weight loss, it’s not the breakfast that helped my client lose 35 lbs. This is… 1 cup nonfat plain Greek yogurt 1 cup raspberries 1/2 cup fiber one original cereal for topping Cinnamon and vanilla extract to taste And 1/2 vanilla protein shake mixed into her coffee on the side. This breakfast is ~ 300 calories, 40g protein, and 10g fiber 💪🏻 The perfect calorie to protein to fiber ratio which is key for fat loss by helping with satiety, energy, blood sugar balance, and digestion! And this is something I teach my clients everyday... The foundations for building balanced meals for fat loss to stay satisfied while cutting calories. Win win 🙌🏻 I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #nutritionist #weightloss #fatloss #breakfast #recipe #smoothie #yogurt #fruit #protein #fiber 2025-09-10 00:06:11 .. 11 -32% 3 -28%
It’s almost always these 2 things… 1. Your calorie goals are too low for you. 🍽️ — I see this a lot when a client comes to me around 200 lbs and eating 1100 calories a day, struggling. Why cut to 1100 when 1500 could have worked and lead to less burn out and more weight lost because you could actually sustain that calorie level? This is a big focus for me and my clients because I want them losing on the highest calories their body will allow. 2. You’re not mindfully eating. 🧘🏼‍♀️ — If you find yourself going over your calorie goals often and they aren’t insanely low, make sure you’re eating mindfully. Slow down. Savor each bite. Put your fork down between bites. Enjoy eating as an experience rather than a means to an end or something you do on the go. How many times do you eat when distracted, in the car, while scrolling on your phone, doing work on your laptop, standing in front of the pantry… the list goes on. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #mindfuleating #lowcalorie #calories 2025-09-07 22:45:51 .. 16 -2% 4 -4%
Here’s her story… This client is in her 40s and came to me after feeling like weight loss was impossible for her and nothing was working. Come to find out she was maintaining her weight on pretty low calories relative to her weight and activity level. So, we did a reverse diet to push her maintenance calories higher and started a deficit at a much more reasonable calorie level… no 1200 calorie diets here!! Throughout the journey, she’s learned a lot about how to build balanced meals for fat loss, how to navigate holidays, vacations, dinners out, social events, mindful and intuitive eating, and more! And once we get to goal, she will have the skills to keep the weight off!! 💪🏻 I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #weightlossresults #weightlossjourney #beforeandafter 2025-08-28 01:03:52 .. 11 -32% 7 +68%
I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #mindset #mindfuleating #rootcause 2025-08-25 19:57:12 I’m Amy a.. 10 -39% 0 -100%
First thing was… She did LESS exercise — She came to me after doing HIIT 5-6 days a week and found out she had elevated cortisol levels. We pulled back on the intensity of workouts and switched to walking and strength training. We TRIPLED her protein intake — She came to me eating 20-40g protein a day which was insanely low relative to her size and activity level. So we tripled that and it helped improve her metabolism! Did you know you burn 20% more calories digesting protein than carbs or fat?! 🤯 And the last one which is most shocking… We more than DOUBLED her calorie intake — She came to me around 175 lbs only eating 900-1000 calories a day and stuck, unable to lose weight. So, we did a reverse diet up to 2300-2400 calories and during the reverse diet alone, she lost 10 lbs and 22 inches. She’s now down to 146 lbs, eating 600-700 MORE calories than when she weighed 175 lbs and thriving!!! I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #reversediet #reversedieting #weightlossjourney 2025-08-22 23:46:07 .. 10 -39% 2 -52%
What do you really value? We all know physical appearance is fleeting and yes, it can be important and valuable but, those deeper values are what’s going to keep you motivated! 💪🏻 I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on mindset a lot with my clients because it’s what we really need help with! If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #nutritionist #weightloss #fatloss #motivation #mindset #values #weightlossjourney #weightlossmotivation 2025-08-18 18:53:28 What .. 11 -32% 3 -28%
You can start today. Or tomorrow. Or right now. But the perpetual “let’s just restart Monday” mindset is what’s keeping you stuck. If you only feel like you can be “on plan” when you’re in control of everything and you throw in the towel when life gets hard, you will never get to your health and fitness goals. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #mindset 2025-08-16 19:40:20 .. 20 +23% 6 +44%
Choc covered pretzel w/ a side of protein 😍 This dark chocolate covered pretzel protein bar from nugonutrition is in my top 3 all time favorite protein bars! And I’ve tried a TON of them! And I’m SUPER picky but, this passes the taste test 🤤 …has 12g protein AND is plant based ✔️ ✔️ ✔️ Not everyone needs a vegan bar (I’m not vegan) but, these are super easy to digest so, no bloating 🙌🏻 And other protein bars have DEF made me feel bloated after eating them. Comment “LINK” and I’ll send you my link to get these for 50% off!!! #Diet #nutrition #nutritionist #weightloss #fatloss #protein #proteinbar #nugo #chocolate #tastetest #affiliate 2025-08-15 21:48:02 .. 14 -14% 7 +68%
You can get there too…. I’ll show you how! 💪🏻 I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “me” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #foodfreedom #pizza #fries #chocolate #mindset #guiltfree 2025-08-14 21:25:00 .. 22 +35% 5 +20%
Here’s how… This client had a partial hysterectomy and struggled to lose weight ever since. She tried Weight Watchers and Optavia with no luck. Come to find out, she was only eating 1400 calories a day at 177 lbs! We did a reverse diet to re-establish her maintenance up to 1900-2000 calories and she lost 7 lbs during that process alone. 🤯 We just started the cut phase and she messaged me this morning to tell me she’s down to 168! 🙌🏻 There’s a big misconception that as you age, weight loss becomes impossible but I have around 12-14 clients right now in their late 50s and 60s making progress! It just takes the right approach. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. If this sounds like you, comment “me” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #menopause #postmenopause 2025-08-13 01:56:35 .. 10 -39% 7 +68%
Only this does…. Getting in a calorie deficit. Yes, you’ve heard it a million times. And that’s because it’s true ‼️ “But, I’ve tried a calorie deficit and it didn’t work for me!” Sorry but you weren’t in one. It’s the only way to lose fat. Ever. Until the end of time. And all of these other things we try are just a calorie deficit masked as no eating after 7pm or low carb or no processed foods — the list goes on. This is a message I get almost daily from women frustrated and unable to lose weight but trying so hard and cutting out all these foods. Sadly, unnecessarily so. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #deficit #calories #diets #caloriedeficit #weightlossfail #lunch #salad 2025-08-11 19:35:52 .. 30 +84% 5 +20%
Seems crazy right? But, here’s why it worked. She was weight lifting 5-6 days a week and having a really hard time sticking to her nutrition goals. So, we chatted about what was different lately and she had really ramped up her exercise level. We pulled back to 2-3 days a week and she hit a new low within the following week 🙌🏻 - telling me it was so much easier to stick to her goals. More doesn’t always = better. And sometimes more can = worse. Especially when it comes to exercise and appetite. If she was on her own, she would have kept pushing- taking 2 steps forward and 2 steps back. I am sooo excited for her!!! 🙌🏻💪🏻 I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #exercise #weightlifting #calories #caloriedeficit 2025-08-11 03:44:49 .. 16 -2% 7 +68%
It took us MONTHS to fix her metabolism and get her losing again. She came to me 195 lbs only eating 1200-1300 calories a day. We did a reverse diet up to OVER 2000 calories. Now she’s in the cut phase — down 30 lbs and 16 inches!!! 🙌🏻 Comment “me” and I’ll tell you how to lose weight the right way so you don’t have to go through what she did. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #reversedieting #ozempic #glp1 2025-08-10 02:06:25 .. 10 -39% 6 +44%
And what she ate recently will surprise you Oreos, pasta, potato chips, cookies, ice cream, Culver’s, brownies… Not all day everyday of course. But she ate these foods regularly over the past few weeks and hit new low weights at the same time! How does this work?! 🤯 Well, when we take certain foods off a pedestal and incorporate them regularly in our diet, it actually makes us crave them LESS over time. And when you understand nutrition and weight loss, you know there are no truly “fattening” foods. This is a mindset I work on with my clients often! I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #foodfreedom #newmom #postpartum 2025-08-08 19:42:18 .. 15 -8% 0 -100%
How we got there… Will blow your mind 🤯 The first thing we did was actually INCREASE her food intake. It sounds counterproductive but, giving her body the proper nourishment including enough calories to support metabolism helped stop cravings and reduce risk for bingeing. And we did this gradually over the course of months to minimize weight gain. We also incorporated favorite foods like sweets and carbs on a regular basis to take them off a pedestal. Because we crave foods more when we tell ourselves we can’t have them— think the forbidden fruit concept. Now, she’s in a deficit phase and losing weight eating MORE calories than she ever imagined! I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #binge #bingeing #cravings 2025-08-08 02:27:01 .. 6 -63% 4 -4%
But… “I’m eating super clean” “All organic, no processed foods, no sugar, no alcohol” “I’m barely eating anything” “I workout everyday” “And the scale isn’t budging. I’m so frustrated I’m about to give up” I TOTALLY get it because why work that hard for nothing?? We can be doing all the “right” things but, not the right quantity to get in a deficit and lose fat. First thing I would tell you to do is start tracking your food so we can crunch the numbers. Then, it will be evident what we need to work on. And if you feel like you don’t eat enough to track- that is the very reason you should. I have many clients come to me stuck and unable to lose weight because they’re actually under eating. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss. I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #cleaneating #organicfood #nosugar #noalcohol #healthyeating 2025-08-05 19:39:32 .. 11 -32% 2 -52%
We often put weight loss on a pedestal and put it off because we are afraid we can’t do it perfectly so we might as well not do it at all. And that’s the mindset that keeps you stuck. Paralyzed in indecision. Overthinking to the point where you take no action. And making zero progress. Mastering your weight loss mindset is key to not just losing the weight but, keeping it off which is our real struggle. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #mindset #psychology #perfection #takingaction 2025-08-04 18:44:17 We of.. 11 -32% 2 -52%
As long as you consider… Ozempic doesn’t teach you how to build balanced meals that promote fat loss. It doesn’t teach you how to cope with stress and emotions without food. It doesn’t teach you how to find exercise you enjoy and workouts that change your body composition. It doesn’t teach you how to be more mindful and intuitively eat. It doesn’t teach you how to stay on track even when life throws curveballs. Because there will always be curveballs. And all of these problems will still be there when you stop Ozempic. Don’t waste your time with a GLP-1 if you don’t plan to address the issues that caused weight gain in the first place. These are all very real issues I work with clients on everyday. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss. I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #ozempic #glp1 #semaglutide #weightlossmedication 2025-08-04 05:00:59 .. 39 +140% 6 +44%
Weight loss doesn’t have to = avoiding all the foods you love and punishing yourself with excessive amounts of exercise. Mindset is a huge factor and something I focus on a lot with my clients. I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss! I focus on maintenance strategies and optimizing metabolism so you lose the weight once and keep it off forever! 🙌🏻 If you want more info about how I help clients lose weight, comment “info” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #foodfreedom 2025-07-31 19:21:12 Weight .. 10 -39% 1 -76%
Save to make for dinner later and share with a friend who needs more protein! 💪🏻 I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss and optimize metabolism! Follow amy.lauren.nutrition for weight loss tips & motivation! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #protein #mealplan #mealplanning #dinnerideas #highprotein 2025-07-29 19:29:50 Save to make fo.. 27 +66% 2 -52%
Here’s what I would change first Way more protein! This day only has about 45g protein which is less than half of what most people need for fat loss. Second, the meals here are not balanced with the right amount of carbs, fiber, and fat which will leave you with low energy, relying on caffeine, and never really feeling satiated. Third, only having coffee for breakfast messes with blood sugar regulation which has a much bigger effect on fat loss than most people realize, especially when it comes to cravings. All of these issues can affect hormones, energy, mood, sleep and metabolism which all play huge roles in fat loss. This is a very real sample day of some clients who come to me struggling to lose weight because it seems like a fairly “healthy” day I’ve been a Registered Dietitian/ Nutritionist for over 10 years and help clients fix their nutrition in an easy sustainable way. If this sounds like you, comment “me” and I’ll reach out! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #mealplan #protein #fiber 2025-07-27 19:33:26 Here’s what.. 24 +47% 0 -100%
First sign is 1. Low hunger Hunger is pretty relative to metabolism and if you consistently wake up not hungry, are barely hungry at mealtimes, and can go long periods without eating- this is a pretty good sign your metabolism has slowed down. 2. Always being cold Body temperature is largely correlated with metabolism. In fact, whenever you have a fever your metabolic rate increases about 7% for every degree over 98.6 F. You also burn calories shivering as your body is regulating body temperature up to normal. Of course being cold could be related to other things too like low iron but, might be metabolism related. 3. Having trouble losing weight and easily gaining weight When metabolism adapts to low food intake over a prolonged period, it becomes super efficient meaning it conserves energy to maintain your weight on the food intake you’re giving it. This leads to your body being in conservation mode which can make weight loss difficult and weight gain easier. Our metabolism can “slow” down when it adapts to less food intake over time or doesn’t have to provide as much fuel because of low amounts of metabolically active tissue (i.e. low muscle mass). The only ways to “fix” are to gradually eat more food (if under eating is your issue), eating the right distribution of macronutrients, and building more muscle mass. If any of these sound like you, comment “metabolism” and I’ll reach out! I help my clients with these everyday ☺️ #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss 2025-07-24 23:58:11 Fir.. 14 -14% 12 +188%
Here’s how you can fix it… First off, whenever we are on low calories for an extended period of time, our metabolism adapts to that calorie level. And this metabolic adaptation can start as early as 2 weeks into a reduced calorie diet. So, even if you feel like you should be in a deficit because your calories are very low - if you aren’t losing fat, sadly you aren’t in a deficit and that calorie level is your new maintenance. The only options you have are to: 1. Cut further (however unlikely since calories are unsustainably low already) 2. Add more exercise to deepen the deficit (if you aren’t already maxed out) 3. Do a reverse diet or a gradual increase in calories to get your metabolism adapted to more food. This helps re establish your maintenance at a higher calorie level and then you can enter a fat loss phase again. And with the 3rd option, sometimes you can lose weight while increasing calories! I have a client right now who is down 30 lbs overall, but hit a plateau. So, we are doing a reverse diet and she hit a new low weight this week eating MORE ‼️ If you’re stuck not losing on low calories for months, comment “me” and I’ll reach out! I’m Amy and I’ve been a Registered Dietitian/Nutritionist for over 10 years. I specialize in helping clients achieve sustainable fat loss by learning maintenance strategies and optimizing metabolism! #Diet #nutrition #metabolism #nutritionist #weightloss #fatloss #reversediet #1200calories #calories #weightlossplateau 2025-07-23 19:31:22 .. 40 +146% 9 +116%

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