More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, Nutrition
Sam Barone | Registered Dietitian, Certified Specialist in Obesity & Weight Management, Weight Loss Coach, Speaker
13 episodes
3 days ago
Have you been weight watching since the womb?
Are you feeling defeated after a season of weight gain?
Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off?
Have you been successful on a diet only to have your lost pounds find their way back to you soon after you go off the diet?
I’m here to tell you to lay down the shame, friend – no matter where you’ve been in your health journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY.
My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery.
But I learned VERY quickly in the 2nd and 3rd years postop that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help people still searching for the answer.
I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated.
I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to share it all – with you!
I truly believe with every fiber of my being that God created me to walk this road so I can help others find their way through.
My mission is to give you the simple, realistic steps to lay the foundation of lifelong health and wellness so you can live your best life and enjoy the food you eat. Because I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration.
I know you want to get that extra weight off and finally fit back into that pair of pants hidden deep in the back of your closet since before Y2K, but I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD.
If you’re ready to stop feeling defeated and start feeling like your best self, you’re in the right place!
Now pull up a chair and let’s go!
Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber
Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c
Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession
Email: sam@theanchorednutrition.com
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Have you been weight watching since the womb?
Are you feeling defeated after a season of weight gain?
Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off?
Have you been successful on a diet only to have your lost pounds find their way back to you soon after you go off the diet?
I’m here to tell you to lay down the shame, friend – no matter where you’ve been in your health journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY.
My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery.
But I learned VERY quickly in the 2nd and 3rd years postop that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help people still searching for the answer.
I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated.
I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to share it all – with you!
I truly believe with every fiber of my being that God created me to walk this road so I can help others find their way through.
My mission is to give you the simple, realistic steps to lay the foundation of lifelong health and wellness so you can live your best life and enjoy the food you eat. Because I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration.
I know you want to get that extra weight off and finally fit back into that pair of pants hidden deep in the back of your closet since before Y2K, but I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD.
If you’re ready to stop feeling defeated and start feeling like your best self, you’re in the right place!
Now pull up a chair and let’s go!
Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber
Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c
Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession
Email: sam@theanchorednutrition.com
8 | Are you eating good nutrition, but can't lose weight? 5 simple adjustments to kickstart weight loss.
More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, Nutrition
24 minutes
1 month ago
8 | Are you eating good nutrition, but can't lose weight? 5 simple adjustments to kickstart weight loss.
Welcome back!
Have you ever felt like you’re doing everything right — eating healthy foods, watching your portions, following all the “good” advice — yet the scale just won’t budge? You’re not alone. In this episode of More Than a Number, we dive into a real conversation I had with a new client (one that I have with people all the time!) about why “eating healthy” doesn’t automatically equal weight loss.
We’ll break down one of the most overlooked truths in nutrition: you can eat clean and still eat too much. Healthy foods still contain calories, and if we don’t have a sense of balance, we can easily drift into a surplus — even with the best intentions.
But this isn’t about restriction or perfection. It’s about awareness, balance, and strategy — knowing how to structure your meals so that your nutrition actually supports your goals and your satisfaction.
💡 What We Talk About
Why “I eat healthy but can’t lose weight” is more common than you think
The truth about calorie balance (and why it’s not as scary as it sounds)
Sneaky “healthy” foods that may be sabotaging your progress — like nuts, avocado, and olive oil
Why tracking can be helpful even temporarily to build awareness
The PVC plate method — my simple framework for meal balance: Protein, Veg, Carb
Five practical ways to reduce unintentional calorie surpluses without restriction:
Increase lean proteins to stay full longer
Add more fiber-rich foods, especially non-starchy veggies
Include complex carbs (don’t fear them — just balance them!)
Portion healthy fats like nuts, seeds, and avocado
Eat in order: protein first, veggies next, carbs last
🥗 Why It Matters
This episode is for anyone who’s frustrated by stalled progress and ready to finally understand why the “healthy” approach they’ve been taking hasn’t worked yet.You’ll walk away with tangible, doable strategies that don’t require counting every calorie — just a bit more awareness and a fresh way to structure your meals so you can feel satisfied and actually see results.
🙌 Takeaway
Healthy eating isn’t just about what you eat — it’s about how you eat, how much, and in what balance.When we align our daily habits with how our body actually works, results stop being random — and start being reliable.
🎧 Listen now to hear the full conversation, learn how to implement the PVC plate method, and discover small changes that can make a big difference in your progress.
***************************************************************************
Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber
Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c
Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession
More Than A Number | Weight Loss, Lose Weight, Healthy Habits, Meal Prep, Nutrition
Have you been weight watching since the womb?
Are you feeling defeated after a season of weight gain?
Are you carrying around an overwhelming sense of guilt or shame over another failed attempt at keeping the weight off?
Have you been successful on a diet only to have your lost pounds find their way back to you soon after you go off the diet?
I’m here to tell you to lay down the shame, friend – no matter where you’ve been in your health journey and where you’re at… You are fully capable and fully worthy of making LASTING, SUSTAINABLE change. And you can start doing it TO-DAY.
My name is Sam. Today, I’m a registered dietitian nutritionist and certified specialist in obesity and weight management. But, at one point in my life, I was nearing 400lbs and completely miserable. As a last-ditch effort, I made one of the best decisions of my life and had gastric bypass surgery.
But I learned VERY quickly in the 2nd and 3rd years postop that the surgery was not magic and it was REAL easy for all those lost pounds to find their way back to me. I realized I needed to pull it together or I was going to be right back where I started. I got super interested in the science of nutrition and went back to school to become a dietitian so that I could help people still searching for the answer.
I’m going to be honest with you, friends… I’ve been maintaining ~200lbs weight loss for darn near 2 decades now and unfortunately, it doesn’t get any “easier” per say. But I can promise you it doesn’t need to be complicated.
I’ve learned invaluable lessons both as a dietitian and in my own personal weight loss/maintenance journey, and my mission is to share it all – with you!
I truly believe with every fiber of my being that God created me to walk this road so I can help others find their way through.
My mission is to give you the simple, realistic steps to lay the foundation of lifelong health and wellness so you can live your best life and enjoy the food you eat. Because I KNOW you do not want to start another diet trend that makes you hangry and is only going to bring you disappointment and frustration.
I know you want to get that extra weight off and finally fit back into that pair of pants hidden deep in the back of your closet since before Y2K, but I also know that deep down you just want to live free from the constant weight roller coaster and FEEL GOOD.
If you’re ready to stop feeling defeated and start feeling like your best self, you’re in the right place!
Now pull up a chair and let’s go!
Join my free email list for weekly inspo, first dibs on new offers and recaps of the week’s podcast episodes: https://sambaronenutrition.myflodesk.com/morethananumber
Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c
Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession
Email: sam@theanchorednutrition.com
