Sustainable Weight Loss for Women: A Whole-Body Approach with Emily Gozy, RD
- Megan Bateman
- Jun 25
- 3 min read
Over the last few weeks, I’ve had the chance to sit down with registered dietitian Emily Gozy for a powerful series of conversations on everything from hormone health and emotional eating to family nutrition and sustainable weight loss.
This particular conversation—centered on weight loss—is one I knew I needed to share more widely. The insights Emily offered are practical, compassionate, and deeply rooted in helping women understand their bodies without shame or extremes.
Every woman deserves to hear this. So without further ado, read on.
Do Calories Really Matter for Weight Loss?
Yes—but not in the way diet culture teaches. Calories are simply a unit of energy, and weight loss happens when you’re in a calorie deficit—eating fewer calories than you burn.
“If you’re only eating Twinkies in a calorie deficit, you’ll lose weight—but likely from muscle, not fat.”
Why Food Quality Matters More Than You Think
Not all calories are equal. A calorie deficit built from nutrient-dense, balanced meals supports fat loss, protects muscle, and keeps metabolism stable. Processed foods or low-protein diets often lead to muscle loss instead—making weight loss harder in the long run.
Are You Undereating Without Realizing It?
Many women unintentionally eat too little after years of dieting, triggering “fat storage mode” or metabolic slowdown. This can cause fatigue, brain fog, poor digestion, sleep issues, and more.
“In many cases, we’re telling women to eat more so they can finally lose weight.”
How to Track Calories Without Obsessing
Tracking can build awareness, but it’s not always necessary. You can also use:
A food photo log (note from Meg: first, make sure your food log is honest. When I did this, I found myself not putting everthing on there because I was ashamed of all the snacking I did. Second, meet yourself where you're at! There's NO shame in what you're eating. Remember, this journal Is just a data point.
Emily's PCC method (Protein, Carb, Color)
Hand-based portion cues (fist = 1 cup carb, palm = 3–4 oz of protein)
Tracking should feel empowering—not exhausting.
Is the Scale Helping or Hurting Your Progress?
The number on the scale doesn’t define your worth—or your success. If your mood or food choices are affected by the scale, it might be time to take a break.
“You can’t control the scale, but you can control your actions, attitude, and effort.”
How to Eat Mindfully Without Counting Everything
Mindful eating is one of the most powerful tools for sustainable weight loss and repairing your relationship with food.Start with:
The PCC plate (½ color, ¼ protein, ¼ carbs)
Eating slowly and stopping when full
Letting go of the clean-plate rule
Why "Clean Eating" Isn’t the Goal
The term clean eating is unregulated and often promotes shame. Instead of “clean” vs “dirty,” think nutrient-dense vs energy-dense.
“Food doesn’t have morality. It’s not good or bad—it’s just food.”
Can You Still Lose Weight If You Eat Processed Foods?
Yes. It’s about balance, not perfection.
“Eat what you like, and add what you need.”If you love cookies, include them! Just also aim for fiber, protein, and color throughout the day. Weight loss without restriction is not only possible—it’s sustainable.
Best Exercise for Weight Loss and Hormonal Health
Especially for women 35+, the exercise that worked in your 20s might not serve you now.Ditch daily HIIT and start:
Strength training 2–3x/week
Zone 2 cardio like walking or gentle cycling
Avoiding cortisol spikes from high-intensity workouts
“We’re not built for high-intensity all the time. Our bodies thrive on strength, calm, and consistency.”
How Many Calories Should I Eat to Lose Weight?
Most women should never drop below 1,500 calories/day. To find your personal range:
Calculate your Basal Metabolic Rate (BMR)
Estimate your daily activity level (including NEAT—non-exercise movement)
Subtract 300–500 calories for safe, gradual fat loss
Tools like the Mifflin-St. Jeor calculator can help, but working with a dietitian is ideal for personalization.
Final Takeaways: Real, Sustainable Weight Loss
Weight loss doesn’t have to mean restriction, overexercising, or tracking every bite. When you focus on nourishing your body, building strength, and honoring your hunger, weight loss can become a byproduct of health—not a punishment for your body.
Want More Support?
Wellness isn’t just one thing—and extremes rarely lead to lasting change.
Whether you’re navigating nutrition, managing stress, moving your body, or reconnecting in your relationships, the truth is: balance matters.
Inside the Wellness Hub, you’ll find support that meets you exactly where you’re at. Maybe this season is about sustainable weight loss. Maybe it’s about slowing down. Wherever you are, you don’t have to do it alone.
Join the Hub. Book a massage. Come to an in-person yoga or YoMassage class. Connect with Meg and a community of real women doing wellness their own way—without shame, without extremes, and without pressure to “get it perfect.” Just resources, connection, and gentle guidance to help you find what works for you.
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