Struggling with skinny fat? I trained hard, ate “clean,” but still had stubborn belly fat and no muscle tone, until I completely changed my approach.

Discover how I went from skinny fat to toned and confident in a bikini by eating more, training less, and using smart body recomposition.

In this weekly ep I share:
• How intentional nutritional phases transformed my body
• Why eating real food with carbs fixed my energy, cravings, and progress
• The power of rest days and quality training over daily workouts
• My high-protein meals during a fat loss deficit (35g+ protein ravioli & more)
• Mindset shift: food is fuel, not the enemy

As an exercise physiologist and sports nutritionist, I help women lose stubborn fat and build muscle without counting calories.

3-Week Reset link below 👇
https://lauraswingler.com/reset

Listen here, OR watch the video for the full visual scoop!

https://youtu.be/1wPZRHu_Jvo

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

In this realistic full week of eating for fat loss, I’m showing you exactly what I eat to stay lean without calorie counting, without tracking, and without cutting out foods I love. This is how I structure my meals during a fat loss phase while still prioritizing balanced nutrition, high-protein meals, and sustainable habits that actually stick.

You’ll see how I transitioned from a muscle building phase to a fat loss phase, how I adjust my portions (not obsessively track calories), and how I build every meal using protein, carbs, fats, and fiber, so I stay full, energized, and consistent.

This isn’t a “perfect” or restrictive diet. This is real life fat loss. Think simple meals, repeatable routines, easy meal prep, and flexible eating that works long-term.

In this ep, I cover:

A full week of meals for fat loss (no calorie tracking)
How to build a balanced plate for weight loss
Easy high-protein meal ideas (breakfast, lunch, dinner, snacks)
My fat loss routine (steps, workouts, daily habits)
Realistic weekend eating
How to stay consistent even when you’re tired, busy, or unmotivated
Smart food swaps and portion control for a calorie deficit

Listen here, OR watch the video for the full visual scoop!

https://youtu.be/Tih-3wbUF40

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022

In this episode, I share exactly how I’m doing sustainable fat loss the right way, without cutting carbs, or feeling deprived. Watch me meal prep a creamy chicken mushroom pasta while hitting my macros (protein, carbs, fats, fibre) in a way I actually love.

I break down my 3 essential keys to long-term fat loss:
- Food satisfaction & mental satiety
- No food rules or restrictions
- Eating for fat loss with strength training to protect muscle

Plus: my current body composition journey (just hit 65kg after gaining 5kg muscle), dealing with weak tibialis anterior/shin splints, and why strength training beats cardio for real results.

Listen here, OR watch the video for the full visual scoop!

https://youtu.be/V3BBEsP9Zew

Follow me on IG - https://www.instagram.com/fitandfreeacademy

Follow me on TT - https://www.tiktok.com/@fitandfreeacademy

P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022