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In this week’s Weight Loss Wednesday, I’m answering a mix of very practical food questions and much bigger mindset struggles that so many of us deal with during weight loss and maintenance.

We talk about food benders and what to do when you’re already in the middle of one, why guilt and shame keep us stuck, and how the way you talk to yourself while eating can either help you slow down or send things completely off the rails.

I also answer questions about hunger, calorie timing, high-volume low-calorie foods, fibre, water, and how to stay satisfied when you’re working with a limited calorie budget.

Plus, there are a few random questions thrown in, because those are always welcome.

In this episode, I talk about:

• How to interrupt a food bender while it’s happening
• Asking “what do I want more?” as a way to pause overeating
• The guilt and shame spiral and how it fuels unnecessary eating
• Feeling hungry even after hitting your calorie limit
• How calorie timing affects satisfaction
• Physical hunger vs emotional hunger and why both matter
• High-volume low-calorie foods that actually help
• Fibre and water and their role in satiety
• Why eating food you don’t like is unnecessary eating

Weight loss doesn't require perfection. It requires awareness, honesty, and habits you can actually live with.

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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

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