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In this week’s Weight Loss Wednesday, I’m tackling another round of your questions. I love these episodes because they let me answer the things you’re genuinely struggling with in real time. Keep sending them in. They really do shape what this podcast becomes.

I start with a question I know so many of us wrestle with: how to stop second-guessing the plan every time someone else has an opinion. Whether it’s oats, keto, fasting or the latest shiny little diet gimmick, the noise never stops. I talk about why that noise is so loud, how diet culture keeps repackaging century-old nonsense, and why the simplest approach really is the one that works. Oatmeal isn’t sabotaging you. Bacon and bubblegum aren’t magic. Stick to the calories. That’s the only thing that matters.

From there, I jump into frozen meals. Yes, I eat them. Yes, some are healthy. And yes, some are absolutely not healthy, but also still delicious and easy. The beauty of them is the convenience and the accuracy. The calories are right there and that makes life so much easier on the days when you just need simple and doable.

We also talk about the ten-day egg diet. I love eggs. I truly do. But eating just one food for ten days? Not my vibe. I explain why single-food diets aren’t sustainable, why balance matters, and a little bit about my own digestive quirks that mean vegetables are a non-negotiable for me.

Then I answer a really important question about tracking. Does logging your food help on your weight loss journey? Absolutely. I talk about why it works both practically and emotionally, and why I genuinely believe calorie tracking is the only real shortcut that exists in weight loss.

There’s also a thoughtful question from a pregnant listener about whether to keep working the plan during pregnancy and postpartum. I share my own experience with pregnancy, loss and nursing, and why I would personally focus on nutrient density and medical guidance rather than weight loss during that time.

And finally, I answer a question about my new gratitude journal and how it fits into my daily routine. I talk about how it’s separate from my regular journaling, why gratitude became such a huge part of my life after getting sick, and how it can actually influence a weight loss journey in some really

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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In this episode, I’m talking about something that has shaped my life in ways I didn’t even understand until years later, something my husband calls an "environment of yes". 

After I got sick, Shahn made a conscious effort to surround me with as much positivity and choice as possible. He created yeses in a season of my life that had been nothing but no, and it changed everything for me.

Today I’m pulling back the curtain a little to share what that looked like, why it mattered, and how you can use the same idea to make losing weight easier on yourself, especially when the process feels restrictive, frustrating, or draining.

I walk through what recovery was really like: the physical and emotional toll, the identity crisis, the guilt, the grief, the monster thoughts in the mirror, and the weird contradiction of feeling overwhelmingly grateful and completely traumatized at the same time. I also talk about what it meant to rebuild my life after losing my autonomy for months, and how powerful it was when someone kept handing me small moments of yes.

Then I connect it back to weight loss. Because weight loss can feel like an unending series of no’s: no to food, no to comfort, no to old coping mechanisms, no to autopilot eating. And when we feel boxed in, restricted, and stripped of choice, we rebel. Diets count on that, but your success doesn’t have to.

Creating your own environment of yes helps you stick with hard things without feeling trapped. It might be saying yes to snacks you prepped ahead of time. Yes to a meal you planned for. Yes to a choice you get to make, not a rule someone else handed you. Yes to something that feels good when so much of this process feels hard.

You can’t escape the hard. But you can balance it. You can build pockets of positivity into your day so you don’t burn out on the negative. Hard is hard and pain is pain, but the more yeses you give yourself, the more you’ll be able to keep going.

If you’re feeling boxed in, restricted, frustrated, or fed up, this one is for you.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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In this tenth Weight Loss Wednesday episode, I’m answering your questions about navigating the final stretch of the year. The last quarter can feel intense, emotional, chaotic and tempting all at once, and I want to help you move through it with clarity instead of panic.

I talk through everything from holiday body checking to seasonal darkness, guilt and shame spirals, maintenance expectations, and finding accountability without feeling boxed in. This is the season when mindset matters more than ever, and small adjustments can save you from a full derailment. 

In this episode, I cover:

• Handling body checking and comparison at holiday gatherings
Why your brain does it, why the mental picture you have of yourself is often wrong, and how to shift your focus back to your own progress instead of sizing yourself up beside cousin Susan.

• Coping with fewer daylight hours and the mental slump that comes with it
Practical strategies for energy, structure, calorie distribution, evening cravings and prepping snacks so the dark hours don’t turn into grazing hours.

• Avoiding guilt and shame after overindulging
How to stop the spiral before it starts, the role of calorie management, and why forgiveness plus a concrete plan works better than beating yourself up.

• Setting realistic expectations for holiday maintenance
How to think about TDEE, tracking, salt-related weight fluctuations and fear around your first holidays at goal weight. Maintenance doesn’t mean coasting, but it also doesn’t mean panic.

• Building accountability into your routine without feeling restricted
Why restriction is individual, how to identify what it looks like for you, and small tactical shifts that can help you stay committed without feeling trapped.

• A personal question about my hair
Yes, I talk about the pink. And the red. And the purple. And everything in between.

If you’re feeling the pressure of the last quarter, this episode gives you tools, reassurance and a plan. You don’t need perfection to get through the holidays. You just need awareness, intention and a little strategy.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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In this episode, I talk about something most people don’t even realise is an option on a weight loss journey. We act like when things get hard, the only choices are to keep going or to give up. But there is a third option that can save your progress, protect your mental bandwidth, and stop you from falling back into that old start again cycle. I call it damage control mode.

I explain what damage control actually looks like, why it’s not the same as quitting, and why it’s definitely not the same as starting again on Monday, in January, or on whatever random future date we like to convince ourselves is perfect. This isn’t giving up. This is stepping back just enough to stop yourself from burning out and undoing all your progress.

I walk through the mindset shift required to do this well, why being intentional is the key difference, and how to use damage control mode to maintain your weight when life is overwhelming. I also share how to work out your maintenance calories, what to track, and how this choice respects the effort you’ve already put in.

If you’ve ever hit a wall and thought I can’t keep doing this, this episode will show you how to pause without spiralling. Damage control mode keeps you moving forward, just in a different gear.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Welcome back to Weight Loss Wednesday. I cannot believe we are already on our ninth edition of this series. You keep sending in brilliant questions and I truly love answering them, so thank you. Keep them coming.

Today I am digging into emotional eating, holiday baking strategies, how my program works for those using GLP1s, my go to calorie tracking app, and a fun question about my favourite fictional characters. A little mindset, a little practical strategy, a little geekery. The perfect Wednesday mix.

In this episode, I cover:

• Emotional eating without shame
How to tell when it is time to comfort yourself with food versus when to take a more structured approach
How to stay in control and build awareness
Why the aim is not to eliminate emotional eating, but to evolve your relationship with it

• Holiday baking decisions
Should you bake? Hack recipes? Avoid it entirely?
How to protect your progress and your peace this season
Why hacked recipes can be an excellent tool rather than a punishment

• GLP1s and my program
Why the GLP1 can be a tool, not the entire solution
How my program supports mindset, behaviour and food relationship transformation
Why you still benefit from learning calorie awareness and emotional management

• My favourite calorie tracking app
The one I use, why I like it, and how I track now while maintaining

• A fun wrap up
My favourite fictional characters and superheroes
Spoiler: I'm team Buffy, always

Key takeaways

• Awareness is the most powerful tool when navigating emotional eating
 • You do not have to choose between indulgent treats and hacked treats at the holidays
 • Weight loss tools only work long term when paired with mindset work
 • Progress over perfection, always
 • Small shifts in habits count, so celebrate them

Want to submit a question?

You can submit your Weight Loss Wednesday questions at disruptingobesity.com, or send them to me on Instagram. I love hearing from you.

See you next week.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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In this episode I am talking about what to do when you feel stuck, flat, or like you have lost your footing a little bit in your weight loss journey. This is not about starting over. I am not interested in the start stop cycle and I know you're not either. This is about refreshing your approach, clearing the mental clutter, and getting grounded again so that you can keep going.

Sometimes we hit a point where it feels harder than it should. We feel like we are doing the right things but the scale is not moving or our momentum has dipped. It happens. It's normal. It does not mean you have failed or that you need to scrap everything. It simply means it is time to reset your basics, tighten your foundation, and remind yourself of what actually works.

In this episode, I walk through the practical checks I do when I need a refresh, the mindset shifts that help me stay in forward motion, and how to keep this feeling temporary instead of turning it into a restart.

In this episode I cover:

• Why a refresh is not a restart
• Checking your TDEE and app settings for accuracy
• When to move from eyeballing to measuring
• Spread, sprinkle, pour foods and how they creep up fast
• Letting yourself have the food you love without restriction
• Water intake and why it still matters
• Staying present and mindful with your food
• How to manage the mental and emotional side when it feels tough
• The reminder that this only lasts if you stop trying

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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In this week’s Weight Loss Wednesday, I’m answering your questions about some of the most common challenges on the journey, from feeling shame around tracking to the pressure to get your macros just right.

I talk about how to handle the guilt that can come with calorie tracking, why it’s so important to see the truth instead of avoiding it, and how to stop the exhausting cycle of starting and stopping.

I also explain why I believe calorie awareness matters more than macro math, what really causes weight regain, and how my 500-calorie deficit approach kept me on track during both of my major weight loss phases.

Other questions this week include the difference between secondary and type 2 diabetes, and whether I’ve had loose skin removal surgery after my weight loss.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Let's talk about surviving one of the most tempting holidays of the year. With candy, chips, and treats everywhere you look, Halloween can easily throw off your rhythm. This episode is all about strategies that help you enjoy the holiday without losing control, feeling guilty, or dragging regret into the rest of the last quarter.

I explain why our sense of urgency around Halloween candy doesn’t make sense anymore, and how to quiet the food noise by reminding yourself that candy isn’t rare or off limits. I share practical tips for planning ahead, managing temptation, and staying accountable through the week of Halloween.

From choosing candy you don’t even like to setting an exit strategy for leftovers, I'm giving you concrete tools to help you get through the day feeling proud instead of panicked.

In this episode:

• Why candy feels “special” when it really isn’t
• How to quiet the food noise around seasonal treats
• Setting boundaries and plans before Halloween hits
• Choosing candy you don’t like
• Donating, giving away, or tossing leftovers
• How to recognise self-sabotage during the holidays
• Mindful eating with candy you love
• Avoiding guilt that spills into Thanksgiving and Christmas
• Tracking small wins year over year

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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In this Weight Loss Wednesday, Charlotte answers some of your most common and most real questions about weight loss, sustainability, and those tricky day-to-day choices.

In this episode:

• Intermittent fasting and coffee creamer
  Does a splash (or a glug) of creamer ruin your fast? Charlotte breaks down the technical vs. practical answers, why calories can’t tell time, and why your morning ritual might be more important than the rulebook.
• What to do if you’ve already made drastic calorie cuts
  If you’ve started your weight loss with a big sweeping change, Charlotte explains how to move forward without going backward, how to ease off the pressure, and why grace and neutrality matter.
• Why some people get weird when you lose weight
  Friendships and family dynamics can shift when your body changes. Charlotte shares why this happens, why it’s not about you, and why their reactions reveal more about them than you.
• Do shake plates actually work?
  They’ve been around for over a century, but does standing on a vibrating platform shake the fat off? 
• Water intake during her weight loss
  How much water she actually drank, what she learned after, and why hydration was more about loose skin than health halos.
• This week’s personal question
  If Charlotte could have any superpower, what would it be? Hint: it’s not flying into burning buildings.

🎧 Listen to Episode 131 now to hear Charlotte’s full take on fasting flexibility, judgment-free food talk, handling jealous friendships, and why the vibrating plate isn’t your weight loss shortcut.

📩 Got a question for a future Weight Loss Wednesday? Send it through the podcast page on disruptingobesity.com
 or on Instagram.

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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In this fourth and final instalment of the Weight Loss Nevers series, Charlotte wraps up with two powerful reminders to help you stay grounded in your journey. These last two “nevers” are some of the most common traps people fall into when trying to lose weight, and learning to avoid them can make all the difference in building momentum that actually lasts.

Key Points

• Never set unrealistic goals
  Setting extreme targets may feel motivating at first, but it can quickly set you up for disappointment. Charlotte breaks down why “possible” and “plausible” are two different things and why understanding that difference can protect your motivation and self-trust.
• Never beat yourself up
  Self-criticism doesn’t make change happen faster. In fact, it often stalls progress. Charlotte shares how shifting your self-talk, even in small, believable steps, can help you stay consistent and resilient.

Why It Matters

• Setting unrealistic timelines can lead to feeling like you’ve failed even when you’re making incredible progress.
• Managing expectations and celebrating small wins creates sustainable momentum.
• Learning to interrupt negative self-talk with facts helps you build a healthier relationship with food and yourself.

Episode Highlights

• Why unrealistic timelines sabotage long-term progress
• How to use “possible vs plausible” as a filter for your goals
• What to do when you catch yourself beating yourself up
• How small mindset shifts compound over time

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Youtube
...