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November 30, 2020

Media & Press CONTACT Want to collaborate? Interested in featuring me or collaborating for a partnership on social media? Media Inquiries Meet Lauren Smith. Voyage LA Interview Series. 11 Things Dietitians Wish You’d Stop Doing When Trying to Lose Weight. EatingWell. These Are the 7 Worst Diet Mistakes for Weight Loss (That Can Actually Cause […]

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I'm lauren!

I'm a Registered Dietitian and weight loss expert that wants you to know... weight loss can and should always be FUN! I’ve taken my own struggles with managing my weight and hating my body to inspire other women to learn balanced eating that makes you look and feel amazing.

hey babe!

You can lose your first 10 pounds when you get your calories in CHECK babe!

Ready to Become Your Sexiest Self?

join today!



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Hands up for toning up your stomach and wearing tight clothing without giving up carbs🙌🏼 . Real talk: There's a lot of buzz🐝 about carbs and how bad they are for your body online... but that ends today!💁🏼‍♀️ . As a Registered Dietitian, I'm constantly having to explain to my clients inside The Sorority Nutritionist❤️ how carbs are not the devil😈 however you do gotta watch your portions. Carbs can only cause weight gain if you eat a lot of carbs and you end up eating more calories🙉 overall than what it takes to maintain your weight . When we look at habits and the science🔬 I also firsthand see with my clients when they don't eat enough protein and get more of our calories from carbs, they don't get full and overeat😩 Or worse off, my clients cut out carbs🙅🏼‍♀️ because they think they are bad and then binge on them causing you to eat soooo many calories and gain weight!💔 . The good news is that once you balance your plate following the TSN Balanced Plate🙏🏻 method... you will be able to eat carbs every damn day (and meal) and achieve your fit babe DREAM BODY!🔥 My method is not for you if you don't want to ever eat carbs and cut out your favorite foods... that's just not my vibe🙊 I created The Sorority Nutritionist to show women how to lose weight eating all foods (including carbs) because it's silly to cut them out for no reason😘 . If you're ready to lose weight🔥 now's the time to start calorie tracking instead of cutting out carbs! Link in bio👆🏼to get on the waitlist for my new calorie tracking program launching BLACK FRIDAY! . . #caloriesinvscaloriesout #caloriecountingworks #caloriecounting #trackyourcalories #calorietracking #thesororitynutritionist #deltagamma #kappaalphatheta #caloriedeficitdiet #countingcalories #caloriecounter


Double tap if you needed this reminder❤️ . This morning with my J Lo group👯‍♀️ one of my fit babe client's asked about self sabotage. She's a few weeks into coaching and has lost 6 pounds so far... and is feeling herself!🔥 She's not at her goal weight but yeah it's amazing to know she's losing weight and it's making her feel good, too!😘 . Truth is, I see this all the damn time🙊 My clients come to me wondering why the F they literally see results and know it's working🙏🏻 but then decide to say F it and eat what they want... getting off track!💔 . It was in this moment earlier💻 that I realized my clients and babes like you are celebrating🎉 before you win "it all" and actually get to your end goals. You're prematurely celebrating the Super Bowl🏆 when in reality you just won a regular season game! . Next time you weigh in like my client this morning and see it's working, remind yourself that you are a bad ass and you are freaking amazing!🤩 You don't have to reward yourself through food just because of a low weigh in🙅🏼‍♀️ get yourself a hot outfit🔥 or new pair of workout pants. And most of all remember what your end goal is... celebrate but know the BEST is yet to come!👊🏼 . Do you keep sabotaging yourself when you see 5 or so pounds drop off of you, only to then gain it back😅 and be your starting weight again? This means you have that “dieting” mindset! I show my clients how to eat the same💁🏼‍♀️ no matter their weigh in, so they see real results . Ready to lose more than that same 5 pounds you keep losing and regaining?😩 Link in bio for my new program that will show you how to lose weight and overcome this!👆🏼 . . #lose10pounds #caloriecountingdiet #caloriedeficitdiet #countingcalories #caloriecontrolled #calorietracking #calorieburn #weeklyweightloss #caloriescounting #thesororitynutritionist #kappadelta


Did you gain weight during the quarantine?❤️ . Just got off a call with a past client👯‍♀️ who worked with me during the pandemic! It's so inspiring to me she was able to really focus on her health, overcoming binge eating🙏🏻 and shedding fat on her body during such a stressful time... talk about being a strong and dedicated fit babe!🔥 . At the same time, I'm also thinking about the babes out there that this time was really freaking tough for💔 I mean let's be honest, there were so many highs and lows the past couple of months!🥺 . One babe stood out to me in particular in my DMs💌 I had a post about quarantine 15 and she literally was like "NAH I gained the quarantine 19😩 ugh help!!" Well, if that's you... it's okay! This was a tough time but if you want to come out of this and enter 2021 your healthiest, hottest and most confident self💃🏼 now's the time to put in the WORK👊🏼 . Instead of quick fixes like meal plans, cutting out food groups🙅🏼‍♀️ (totally unnecessary by the way) or doing one of the common diets you see on the internet... remember the ONLY scientifically proven🔬 way to lose weight is eating less than what you burn🔥 . If you're ready to lose the weight you've gained in quarantine and become your sexiest self😍 my new program will show you how to eat the right calories🤳🏼 so you can shed body fat and start losing weight each week!🎉 . 👆🏼Link in bio to join the program launching BLACK FRIDAY! . . #quarantine15 #thanksgiving2020 #caloriecountingdiet #caloriedeficitdiet #countingcalories #caloriecontrolled #calorietracking #calorieburn #weeklyweightloss #caloriescounting #thesororitynutritionist #deltazeta #caloriesmatter


Wait... what?🥺 . In my career as a Registered Dietitian🙏🏻 I still remember this client I had that was an Orangetheory babe🔥 who had gained nearly 10 pounds since starting her new workout routine!😭 She had put on weight instead of lose weight since joining OTF and working out 3x per week!💔 . Truth is, this actually occurs so often and is why I created The Sorority Nutritionist💁🏼‍♀️ While exercise is fab and amazing for so may reasons including how it literally boosts your metabolism🤩 by building muscle, it's great for your mental health❤️ and can help you live longer... truth is exercise does women soooo dirty at the same time😩 . I think many women rely on exercise to make themselves feel less "bad" about "bad" food choices they make😢 Women like myself back in college used to exercise to earn food and then basically encourage overeating that leads to weight gain!🙅🏼‍♀️ . But the thing is you don’t earn food... this encourages overeating and there is no amount of exercise that can heal your mind from this babe!❤️ . The good news is that once you know this, you CAN start seeing results and actually stress less about always working out 24/7!🎉 . Get your calories in check✔️ and balance your workouts with healthy food choices... and you can lose weight and feel less guilty about food😘 . If you're ready to lose weight🔥 now's the time to start calorie tracking instead of trying to out-exercise your diet! Link in bio👆🏼to get on the waitlist for my new calorie tracking program launching SO SOON! . . #weightlossworkout #caloriesinvscaloriesout #caloriecountingdiet #caloriedeficitdiet #countingcalories #caloriecontrolled #calorietracking #calorieburn #weeklyweightloss #caloriescounting #thesororitynutritionist #gammaphi #caloriesmatter


Hands up if you want to build a booty!🍑 . In honor of the death💀 of my booty this weekend😂 it’s time to talk about your BUTT🔥 . I recently started working with a new fit babe who already works out and has lost a good amount of weight🎉 but now wants to really tone up . Contrary to popular belief, you actually want to lift heavy to grow that booty!💁🏼‍♀️ The stair stepper, lots of cardio and even incline walking just ain't going to cut it... it's amazing for toning up your total body💦 but you do have to lift heavy weights if you want your behind to tone up and GROW🙌🏼 . That's why at TSN when my fit babe clients👯‍♀️ have a strong foundation with food, eat the right calories and see results... it's time to kick it into high gear and up-level their exercise🙌🏼 . To build a booty and feel confident in leggings❤️ aim to hit your glutes 2-3x per week alongside all eating protein every meal following TSN👊🏼 . I love when my clients go from a beginner babe and transform into what we call a "hustling hottie" when they focus on food first, exercise second!🎉 The next phase of your journey is going to be focused on toning up your body when you're ready to lift weights... and it's amazing to show my clients how to ditch the scale🙊 and focus on progress photos📸 as they literally tone up, create sexy curves and become sexy strong!🔥 . Do you get overwhelmed when it comes to what you need to do for your dream body?😢 Get on the waitlist (link in bio)👆🏼 for the new epic program launching in a little over 2 weeks that will help you get there!💃🏼 . . #buildabooty #toneup #liftweightsladies #caloriedeficitdiet #countingcalories #howtolosefat #caloriescount #caloriecontrolled #weightlossforbeginners #caloriecounter #weeklyweightloss #sororitynutritionist #gammaphi #kappadelta


Hands up 🙌🏼 if you are ready to lose weight!⠀⠀⠀⠀⠀⠀⠀⠀⠀ . On Friday I recorded an episode for @tsn.podcast🎙 that will be released this Thursday for you babes and it got me so amped up to write this post💁🏼‍♀️ . On this GORGEOUS Monday🎉 that we all have an amazing opportunity to crush, I want you to remember that the only person that will ever hold you back from losing weight👊🏼 toning up🔥 and becoming the most confident version of YOU is your damn self😝 . Instead of making excuses and thinking you aren't good enough just because you've failed before, I want you to know you can literally rewrite this goddamn story TODAY babe🙏🏻 . If you committed to tracking your calories🤳🏼 just like the thousands of women I've coached... you, too, can lose weight and start making progress even if you feel like your goals are impossible to achieve right now!❤️ . Eating 300-500 calories less by tracking your food will help you lose 1 pound per week which is very realistic at TSN🤩 1 pound over 10 weeks is 10 freaking pounds you would be able to lose!🎉 It's more possible than you may believe it is right now, but weight loss is truly very simple babe!🙌🏼 You're just not focusing on the right things💫 . Click the link in bio👆🏼 to get on the waitlist for the new calorie tracking program that’s launching in less than 3 weeks❤️ . . #caloriecountingdiet #caloriedeficitdiet #countingcalories #caloriecontrolled #calorietracking #calorieburn #weeklyweightloss #caloriescounting #sororitynutritionist #gammaphi #caloriesmatter


Hands up 🙌🏼 if you are ready to lose weight! .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👯‍♀️Meet fit babe Michelle who was just on @tsn.podcast sharing how she lost 10 pounds🎉 . Besides the weight loss, Michelle honestly wanted to just feel better😭 Low calorie diets and tracking her calories on her own (and even working with another dietitian) left her feeling like crap in her body😢 Low energy. Headaches. She wanted to look hot but also feel HOT again!🔥 . Over 13 weeks she learned how to eat the TSN way! She tracked her calories🤳🏼 and actually started to eat more and lose weight🤩 For the first time she ate the right calories for her goals and didn’t just cut her calories as low as possible🙊 . Michelle is such a fit babe inspiration👯‍♀️ because she not only transformed her body, but also her mindset🙏🏻 She knows how to eat the foods she loves, balance her social life into her healthy eating habits❤️ and actually FEELS good (not deprived) which makes me so freaking proud as her Registered Dietitian and weight loss coach!🎉🎉🎉 . Ready to lose your first 10 pounds? Link in bio👆🏼 to be the first to know about the new program TSN is launch to support women👯‍♀️ just like you on their weight loss journeys with calorie tracking! . . #progresspic #caloriesmatter #caloricdeficit #caloriedeficitdiet #caloriecountingworks #caloriecountingjourney #caloriesincaloriesout #countingcalories #weeklyweightloss #sororitynutritionist #tsnpodcast #gammaphi #zetataualpha


Double tap if you needed this reminder❤️ . A week or so ago I shared a story how one of my fit babe clients👯‍♀️ were blindsided by her personal trainer and told she needed to cut her calories lower than what we had set together😢 despite the fact this babe was losing weight🙊 . And truth be told... we have another one of these situations!😭 Last week another fit babe in TSN Small Group Coaching showed up to our weekly group call💻 asking how she should politely tell this potential new trainer she was going to hire how she didn’t need his diet advice because she’s finally found what works for her🥺 . All I gotta say is ugh!!!!!💔 . When you’re losing weight, remember that YES you can cut your calories wicked low😩 and see results, but that doesn’t mean it’s smart. You can eat more than 1000 calories and see results✔️as long as you eat less calories than what you BURN🔥 . Many of my fit babe clients eat 1500-2000 calories and are seeing 1-2 pounds of weight loss per week🎉 following the proven TSN weight loss method . The goal should always be to lose weight eating the most amount of calories💁🏼‍♀️ especially if you have over 20 pounds you want to lose!🔥 This will help you metabolism and prevent you from plateauing quicker . That’s because if you plateau eating 1000 calories🤳🏼 after losing 10 pounds and have 20 to go... whatcha going to do!? Cut down to 500! Not with TSN🙏🏻💫 . Click the link in bio👆🏼 to get on the waitlist for the new calorie tracking program that’s launching in less than 3 weeks❤️ . . #1000calories #caloriecountingdiet #caloriedeficitdiet #countingcalories #caloriecontrolled #calorietracking #calorieburn #weeklyweightloss #caloriescounting #sororitynutritionist #gammaphi #caloriesmatter


Hands up for REAL weight loss🙌🏼 . Fit babe Chelsea joined The Sorority Nutritionist right when she hit her highest weight of 200 pounds💔 . She’s now exceeded 189 pounds as her weight, weighing in at 184 pounds and a total of 16 pounds down🎉 . Losing 0.5-2 pounds of weight per week is super realistic and sexy weight loss🤩 Even when Chelsea’s weight went up and fluctuated, she focused on hitting her calories✔️ and look what happened!🎉 . The trend over time in your weight matters most💁🏼‍♀️ One high weigh in does not mean you’re gaining fat. In fact fluctuations are normal😘 Don’t let fluctuations derail you from sticking to the plan and losing weight like Chelsea🔥 . Want to know how many calories you need to eat for your body to lose weight? Link in bio👆🏼to get on the waitlist for my new program launching . . #caloriesmatter #caloricdeficit #caloriedeficitdiet #caloriecountingworks #caloriecountingjourney #caloriesincaloriesout #countingcalories #weeklyweightloss #sororitynutritionist #tsnpodcast #gammaphi #zetataualpha


Hands up 🙌🏼if you agree! . On Laurel's recent episode on @tsn.podcast 🎙 we talked about one of the diets she was on before finding TSN❤️and if you couldn't guess... it was a diet that made you buy their protein shakes and have a certain amount of meals as the shake😢 . As we talked more about this, hell yes Laurel was amped AF🤩 when she lost weight but let's be real! When you stop drinking the shakes or you go out to dinner🍔 what the F are you going to do!?😩 This is what led to Laurel gaining all the 20 pounds she lost back, and then some💔 . Not to be dramatic but this is literally why I created The Sorority Nutritionist💁🏼‍♀️ Nothing against protein shakes, but that shouldn't be your strategy for weight loss LOL🙊 it should be doing what actually works which is eating the right calories🤳🏼 and portions of food🙏🏻 . After being hella done with protein shakes, Laurel figured out her calorie range✔️ with my support in coaching and she learned how to eat out while traveling✈️ and living her best wine and cheese loving LIFE!🍷 She's down 20 pounds and no, she doesn't drink protein shakes anymore HA!🤪 . If you're ready to lose weight🔥 now's the time to start calorie tracking instead of relying on special diet products! Link in bio👆🏼to get on the waitlist for my new calorie tracking program launching SO SOON! . . #proteinshakes #shakeologyresults #lose10pounds #caloriecountingworks #caloriecounting #trackyourcalories #calorietracking #sororitynutritionist #deltagamma #kappaalphatheta #caloriedeficitdiet #countingcalories #caloriecounter


  

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I'm Lauren, your weight loss BFF!

I’m a Registered Dietitian and online weight loss coach. I’m ready to help you lose weight, gain confidence and love the way you look! I’m ready to help you because I was you...

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