Disrupting Obesity

Latest Episodes:

073 9 Ways to Maintain Your Weight Loss Oct 14, 2024

Show notes

My biggest focus on this podcast has always been to help you get the weight off, but with a 85% recidivism rate when it comes to regain, learning how to get into maintenance mode is a whole other ball park I wanted to touch on in this episode. Today I’ll be sharing 9 ways to maintain your weight loss once you get to your goal, and even if you still have a long way to go, I encourage you to stick around because this list is important to start thinking about long before you get to the end of your journey. We’ll touch on mindset when it comes to food and feelings awareness, my thoughts on continuing to track calories and hitting the scale, and what to do if you start sliding again. Tune in for more on:
• Easing into maintenance mode and building your TDEE calories gradually.
• Why weighing yourself regularly is still important after the weight is off.
• How awareness can help you understand yourself better and your triggers for wanting to eat or buy certain foods.
• Your emotions when it comes to “Comfort, Reward and Cope” eating don’t disappear once you lose the weight.
• Making the decisions to track calories again if you start to gain again.
• Why setting non-scale related goals is a great way to motivate yourself.
• Reminding yourself why you lost the weight in the first place and living life to the fullest.
I believe navigating maintenance mode isn’t talked about enough, but most importantly I want you to know that it is not impossible and it is worth it! Never forget to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Episodes Mentioned:
• 012 The 3A Way
• 005 Comfort, Reward, Cope

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

Looking for help on your weight loss journey?
• My Membership Community Flamingo Forum! Join HERE
• My Immersive Weight Loss Experience: Sustainable 7
• My Cookbook 'Disruptor'
• Free Guide ‘Getting Started for the Last Time’
• Weight Loss Workbook Disruptor, find anywhere in the world on Amazon by searching “Disruptor Charlotte Skanes”
•Get Started For The Last Time LIVE Webinar Replay Sign-Up - free Spread Sprinkle Pour worksheets
Website
Instagram
Youtube
Facebook

072 9 Ways to Keep Yourself Going Oct 07, 2024

Show notes

Send us Fan Mail

Let’s be honest, losing a lot of weight is anything but easy and takes a long time, so it’s incredibly valuable to start thinking and strategizing about how you are going to keep yourself going and motivated along the journey, especially in the beginning. In this episode we’re going to talk about 9 ways to keep yourself going and I’ll share some concrete and quick tips, as well as dive into the aspect of mindset and your relationship with food and yourself- that I know can be hard to hear at times. Let this episode serve as your reminder to keep going and be kind to yourself in the process. Join me to hear more on:
• Preventing scale fixation and why using pictures, measurements and keeping “fat clothes” can be empowering when changes seem so gradual.
• The significance of having, micro and macro goals, along with personal incentives.
• Why “lose weight fast!” claims are unrealistic when you have a lot to lose.
• Setting reasonable expectations that are both possible and plausible.
• Holding on to the belief that it will come to an end, and having a singular focus.
• Sharing how I’ve learned these things through my past health trauma and experiences.
• Learning to see the little mental wins and giving yourself a chance to be a better version of yourself.
Weight loss is a process. I hope these tips and reflections can help you navigate it with just a little bit more grace and joy, no matter how small. Check out my resources below if you’re looking for that extra, tangible guidance! Remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
'Get Started For The Last Time' LIVE Webinar Replay Sign-Up
https://charlotte-skanes.mykajabi.com/get-started-webinar
Episode Mentioned: 012 The 3A Way

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

071 9 Ways to Make it Easier Sep 30, 2024

Show notes

Send us Fan Mail

I hope you are enjoying this continued number “9” theme, and this week I am sharing 9 ways to make your weight loss journey easier. Amidst the weight loss industry’s muddy waters and all the mixed messages, my biggest objective on this podcast is to provide as many people as I can with clarity and helpful tips you can implement over time. Some of them might sound superficial, but a lot of them focus on the deeper mindset surrounding your relationship with food and disrupting the patterns we can get caught in. Tune in to hear more on:
• How to set yourself up to succeed when it comes to tracking calories.
• Why weight loss shouldn’t be a team sport.
• The benefits of focusing on your eating window and why you should be afraid of intermittent fasting.
• The power of switching where you eat and reflective questions to help build your personal awareness.
• The smaller plate and “put down the taco” tips.
This is just a small look at some of the pillars I dive into in my Program so you can transform your mindset and awareness after you lose the weight and keep it off! I am always available to answer your questions about it on socials too! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Episode mentioned
• 012 The 3A Way
• 005 Comfort, Reward, Cope
• 027 Saboteurs and Enablers I
• 028 Saboteurs & Enablers II
• 029 Saboteurs & Enablers III

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

070 Ask Whatever XXII - 9 Questions I've Been Avoiding Sep 23, 2024

Show notes

Send us Fan Mail

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

069 9 Favourite Weight Loss Tips Sep 16, 2024

Show notes

Send us Fan Mail

Continuing with the theme on lists of 9, I’m excited to bring you 9 of my favourite weight loss tips! Of course some of the answers in this lists and the lists to come can cross over into each other, but I hope this can provide you with a variety of areas to dive deeper into! From focusing on shifting your overall mindset and changing your relationship with food, to food substitution suggestions that have been the most helpful to me, remember to keep pushing forward in your weight loss journey and lean into the small, incremental changes that could change your life! Listen in for more about:
• The “20 minute rule” and understanding how much food your body needs to feel full.
• One of my favourite substitutes, what I use it for and its benefits.
• The “yard measurement hack” and why visuals on your weightloss journey are so powerful.
• The right mindset to have when “eating whatever you want, just less of it.”
• The difference between “small” and “incremental” changes.
• A motto that helped me get through the toughest part of my physical and mental health journey.
• The long and short answer to losing weight: The 3A Way
I can’t put into words how much of your support and messages mean to me. It is a privilege to get to bring my guidance and advice to you while you navigate the chaos that is losing weight and all the other voices making you feel guilt or shame. It’s time to let them go! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Episodes Mentioned:
• Last Week’s Episode: 068 9 Things I Wish I'd Known Before I Lost Weight
• 017 Spread Sprinkle Pour
• 012 The 3A Way
• 040 Stop Exercising to Lose Weight
• 009 Don't Exercise to Lose Weight

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

068 9 Things I Wish I'd Known Before I Lost Weight Sep 09, 2024

Show notes

Send us Fan Mail

Welcome back your regular weekly scheduled podcast programming, as we enter into Autumn after our “Ask Whatever Summer!” Be sure to check out the last few episodes where I answer a ton of listener questions, in case you missed them! I know the last 4 months of the year can be the most difficult when it comes to losing weight, and I want to share as much encouragement and support as I can. So in this week's episode, I’ll be listing 9 things that would have helped me immensely on my weight loss journey if I had known about them before I started. I’m excited to dig deeper into a variety of topics, insights and tips, so tune into hear more about:
• The best place to begin incrementally when you want to start losing weight: Spread, Sprinkle, Pour!
• Building a better water drinking water habit and the “water weight” myth.
• Is losing weight even worth it?
• Why fibre in your diet is the unsung hero of weight loss and how much it can help you.
• My favourite low calorie swap food and what dishes I use it in.
• The value in managing your expectations when it comes to setting an average weekly weight loss goal.
It all comes down to small changes in the beginning, treating yourself with kindness and not focusing solely on how long the journey is going to take you while you're in it. You can still enjoy this time! Remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Related Episodes:
• 017 Spread Sprinkle Pour
• 012 The 3A Way

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

067 Ask Whatever XXI - Happy Bottom Bonanza II Sep 02, 2024

Show notes

Send us Fan Mail

Last episode we got into Part 1 of my special “Ask Whatever” Series featuring a super cut of all the Good For You Gladys Questions of the Week from my past episodes, along with 3 brand new GFYG questions- and because there were just so many, we are doing it again! So tune into this Happy Bottom Bonanza Part 2 for the last of our favourite Gladys questions and their “fun” comments! I’ll be running through topics surrounding the overarching power of the calories deficit, my recipes choices, the ones that attack my personal life and much more! Listen to hear the specific questions below:
• “Store bought eggs make me throw back up. Farm eggs I can eat freely.”
• “What about the ultra-processed foods or even produce sprayed with round-up?”
• “Cancer can tell the difference!”
• “You're a fraud! This [cookbook] isn't free!”
• “You say we don't have to exercise to lose weight, but you then you say your hero is Richard Simmons. Hypocrite much?”
• “Somebody's a little fat to be handing out weight loss advice aren't they?”
• “I'm sure those muffins were a weight loss food for ya... said no one ever... I'm pretty sure a big fatty wouldn't lose any weight from those muffins.”
• “The Fruit Fear-Mongering Gladys”
• 3 New Good For You Gladys Questions of the Week!
At the end of the day, I hope this brings you that much closer to changing your relationship with food! Now enough of the Gladys’! We’ll be back to weekly episodes starting September 9th and I am so excited for what I have planned in the fall! Beyond grateful for you who continue to join me on this journey! Remember: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

066 Ask Whatever XX - Happy Bottom Bonanza Part 1 Aug 19, 2024

Show notes

Send us Fan Mail

This next episode in my “Ask Whatever” Series was a suggestion from you Flamingos! So we’ll be diving into a special 2 part episode series where I’ll be sharing a super cut of all the Good For You Gladys Questions of the Week from my past episodes, along with 3 brand new GFYG questions! So tune into this Happy Bottom Bonanza Part 1 for all the latest “fun” from your favourite Gladys’, so we can clear a few things up and share some more positivity around here! I’ll be touching on everything from fruit demonizers, “scary chemicals” in processed foods, the Gladys’ that came after going viral, and even something I’ve never talked about on the podcast before! Listen in for more on:
• “Genuinely curious, how do you gain back 115 pounds? I’m struggling to gain 5.”
• “Why would you risk the chemicals in the sugar-free version?”
• “I’ve looked at your pictures and I think you must’ve carried your weight really well and you don’t seem to have much loose skin now so I’m just wondering…”
• “Isn’t pineapple with syrup full of sugar?”
• “There is A LOT wrong with processed foods.”
• 3 New Good For You Gladys Questions of the Week!
I am so grateful for everyone of you that listens to this podcast and that I get to engage with and encourage in this space. You inspire me to keep going and to keep making a difference! As always: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

065 Ask Whatever XIX: Losing from Diet Alone, Dealing with Discouragement, Feeling Stuck, Regain Aug 05, 2024

Show notes

Send us Fan Mail

Welcome back to our “Ask Whatever” Summer series where I answer real questions from listeners like you! If you send me a question, I do my best to get back to you as fast as I can, and then eventually expand on them in an episode! So keep them coming! Today I’ll be covering 6 questions- a few of them that really dive into some mindset pitfalls you are going to want to avoid and how to set yourself up for success so you can limit major feelings of discouragement, while changing your relationship with food! I’ll also touch on easing into intermittent fasting, tips you can try if you feel like you are stuck at a certain weight while feeling hungry all the time, and of course A Good For You Gladys Question! Tune in to hear more on:
1. What if I don’t do Intermittent Fasting or choose less limiting hours?
2. How much did you lose and how long did it take with diet alone?
3. Did you get discouraged on your weight loss journey and how did you handle it?
4. Good For You Gladys Question of the Week
5. Can you talk about regain?
6. “I’m down 35 pounds, I’ve got 85 to go, I’ve been stuck for 3 weeks and I’m starving.”
I’m so thankful I get to keep encouraging you on your weight loss journey and would love to connect with you on my Instagram @CharlotteSkanes for more! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Episodes Mentioned:
040 Stop Exercising to Lose Weight
009 Don't Exercise to Lose Weight
046 Ask Whatever X: Bored Eating, Dealing With a Plateau, Intermittent Fasting
054 Ask Whatever XII: Processed Foods, Calories When Eating Out, Deficit Through Exercise?

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

064 Ask Whatever XVIII: When You’ve Got A Lot To Lose, The Exercise Myth, Tracking Forever? Jul 22, 2024

Show notes

Send us Fan Mail

Thank you for joining me on another episode in my 'Ask Whatever’ series, where I answer real questions from listeners like you! These episodes are always fun for me to record, so don’t be afraid to send your own along through my instagram or website, even ones you think have been asked before! Today I’ll be doing a deeper dive into a handful of questions. I’ll share advice on how to stay on track when you’ve got a lot of weight to lose, dealing with loose skin, the myth behind exercising, small ways to add movement into your life and whether or not I stuck to just water while intermittent fasting! Check out the complete list of questions below and let’s get started:
1. How do I calculate the number of calories I should eat to be in a deficit?
2. What’s your advice to keep yourself on track when you have a lot to lose?
3. Do you have issues with loose skin? Did you do anything to address it?
4. When, if ever, did you start exercising?
5. Did you drink only water before 6pm when you started eating for the day?
6. Good For You Gladys Question of the Week
7. Did you keep tracking calories once you met your goal weight?
8. I only lost 4 pounds this month. I’m so disappointed in myself, but a loss is a win right?
Remember, losing weight is a process and not a straight line. Celebrate those small wins and continue to take small actions! If you’re looking for more support on your journey, check out my resources below! Never forget to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
012 The 3A Way
021 Safety Nets and Zebras

Support the show

Please consider heading to buymeacoffee.com/CharlotteSkanes to show your support. It helps me keep the podcast going.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected