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🎙️ ABOUT THE GUEST: Sonia Lucena, a psychologist and nutritionist with over 20 years of experience treating eating disorders, has helped thousands of women break the cycle of dieting, anxiety, and guilt. Her approach goes beyond food: she delves into the invisible link between emotion, thought, and behavior. Follow her on Instagram: Instagram: sonialucena.nutricion

✨ ABOUT A LO GRANDE PODCAST: I'm Marian, and my mission is to bring you the conversations you need to design a life on your own terms.

TIMESTAMPS
00:00 | Episode trailer
04:07 | Psychonutrition: the real key to overcoming obesity
06:55 | Genetics and weight: how much does it really influence
09:57 | Habits that are sabotaging your diet
12:25 | The most common mistake when trying to lose weight
15:27 | Rebound effect: what happens after years of dieting
20:56 | A real case of transformation
24:49 | Surgeries and drugs: when do they make sense
26:37 | The first step to changing your relationship with food
29:09 | Why diets don't work
32:34 | Foods that actually help lose fat
34:13 | Does fruit make you gain weight?
36:00 | Keto diet: risks they don't tell you about
41:15 | Protein: how much do you really need
42:23 | Fats and weight loss: allies or enemies?
44:53 | Foods you should eliminate right now
47:59 | Cravings: need or habit?
55:24 | The breakfast that promotes fat loss
59:44 | “Fat burners”: myth or reality
01:04:39 | Ozempic: effective, but at what cost?
01:14:42 | How to control food anxiety
01:20:48 | Real vs. emotional hunger: learn to distinguish them
01:24:28 | Hacks to stop anxiety
01:27:30 | How to manage guilt when eating
01:32:49 | Sleeping well to actually lose weight
01:37:21 | Exercise: strength vs. cardio for fat loss
01:41:43 | Menopause and weight loss
01:45:16 | Is it too late to change your body?


You don't need more willpower.
You need to stop punishing yourself and start taking care of yourself.
For years, you were taught that losing weight meant shutting your mouth, counting calories, and resisting.
But your body doesn't work like that… and your mind, even less so.
In this conversation, she reveals why stopping eating is the worst mistake if you want to lose fat, how crash diets destroy your relationship with food, and why even "miracle" methods —from shakes to drugs— can leave you worse off than you were before.
She also explains why you keep craving sweets when you are emotionally exhausted, how the body responds to restriction by accumulating more fat… and why real change doesn't start on the plate, but in what you have learned to believe about yourself.
Because it is not a lack of discipline.
It is a system that taught you to hate yourself… while you were trying to change.
And that can be unlearned, too.
What will you find in this episode?

#weightloss #emotionalhunger #loseweightwithoutdiets