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Feeling stuck with calorie tracking? Bored of the journey? Wondering if it’s normal to feel awful at the beginning of weight loss? In this Weight Loss Q&A episode, I’m tackling four listener questions about consistency, burnout, mindset, and the emotional side of losing weight. We’re talking practical strategies, relationship-with-food work, and why making things easier for yourself is not cheating.

What I cover in this episode:

• Tips for getting more consistent with calorie tracking when life feels chaotic
 • Why planning ahead and pre-portioning food can make a huge difference
 • How to handle busy days without falling into self-sabotage
 • The mindset shifts that make calorie tracking easier long-term
 • Why you do not have to track forever
 • The return of Gladys and the “brownie debate”
 • Why convenience foods are not the enemy during weight loss
 • A conversation about “clean eating” and food guilt
 • How to stop adding unnecessary pressure to an already hard journey
 • What to do when weight loss starts feeling boring or repetitive
 • Ways to refresh your journey without getting sidetracked
 • Looking beyond calories at fibre, hydration, nutrition, and movement
 • Why I am not anti-exercise and what I actually mean when I talk about movement
 • Is it normal to feel horrible at the beginning of weight loss?
 • My honest experience with the emotional side of starting over
 • Why the beginning can feel overwhelming and why that feeling will not last
 • The role of confidence, persistence, and proving people wrong

Weight loss can get repetitive, frustrating, and emotionally exhausting. But boredom, discomfort, and even feeling awful at the beginning do not mean you are failing. Sometimes the best thing you can do is make things easier, quieter, and more manageable so you can keep showing up for yourself.

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

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What if one small piece of information completely changed the way you thought about hunger, fullness, and why losing weight has felt so difficult?

In this episode, I’m talking about something I call The 20 Minute Rule. It is the only true “rule” in my entire methodology, and understanding it changed the trajectory of my own 200+ pound weight loss journey.

The idea is simple: your stomach needs time to tell your brain that it’s full. Which means if you’re eating quickly, distracted, or have spent years ignoring fullness cues, there’s a good chance you’re eating past the point of fullness without even realizing it.

We’re unpacking the science behind satiety, how childhood experiences can shape your eating habits, and why understanding this concept can help release some of the guilt and shame many of us carry around food.

In this episode, we talk about:
• What the 20 Minute Rule is and why it matters
• Why fullness cues can be hard to recognize
• How childhood eating habits may still be affecting you today
• Physical hunger, emotional hunger, and food noise
• Simple strategies to slow down eating
• Safety nets that can help you feel more in control around food
• Why understanding the science can help shift guilt and self-blame

If you’ve ever felt frustrated that you “never feel full” or wondered why slowing down matters, this episode is for you.

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

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In this Q&A, I answer four questions that come up during weight loss and maintenance. I talk about whether I still track my calories, how to get the last stubborn pounds off, what to do when food disappoints you, and how I stopped obsessing over the foods I thought I could not have. 

In this episode I cover:
• Whether I still track my calories and why
• What to look at when the last 30 pounds refuse to budge
• How to handle food disappointment without spiraling
• How eat whatever you want just less of it changed everything for me
• Tracking is a tool you can use when and IF you need it
• The final stretch requires patience, accuracy, and sometimes a small calorie tweak
• Food disappointment is normal and you always have a choice
• Removing deprivation makes the calorie deficit easier
• Beating yourself up never works
• You can change your relationship with food by changing the way you talk to yourself

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

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In this episode, I talk about one of the most powerful tools you can use to lose weight and change your relationship with food: safety nets. These simple boundaries help you stay in a calorie deficit, stop the mindless eating that sneaks in throughout the day, and rebuild trust with yourself while you work on long term change.

I share examples from my own 201 pound loss and from inside Flamingo Forum, including things like eating with the fridge door open, grabbing bites during meal prep, overeating after weigh in day, and why I used to eat hot dogs straight from the package. More importantly, I walk you through how to spot your own patterns and create safety nets that actually support you.

If you feel like you keep sabotaging yourself or you cannot trust yourself around food, this episode will help you understand what is going on and what to do next.

In this episode I cover:
• What safety nets are and why they work
• How they help you stay in a deficit without feeling deprived
• Why trust and time matter more than willpower
• How to use the 7 Pillars to build your own safety nets
• My favorite starter safety nets you can try today

Starter safety nets to try:
• Eat whatever you want, just less of it
• My hands are empty when I chew
• I do not eat standing up
• I do not eat in the car
• I do not eat from the packaging

If you want coaching, support, or a community that understands exactly what you are working on, you can join me inside Flamingo Forum. More info at disruptingobesity.com.

Let me know what safety nets you try this week and what you notice.

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

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Welcome back to Weight Loss Q&A. In episode 182, I’m answering four new questions on TDEE confusion, food judgment, hair loss during weight loss, and fasting rules. 

If you’ve ever second-guessed your calorie numbers, worried about things like “chemicals,” or wondered if you’re doing fasting “wrong,” this episode will help you cut through the noise and focus on what actually works.

What I cover in this episode:

• Why TDEE numbers are different across apps and calculators
• How weight loss goals inside apps can change your calorie targets
• Why I recommend double checking your numbers with an online calculator
• The problem with dropping calories too fast too soon
• A real talk about food shaming and the “chemicals” argument
• Why focusing on ingredients can distract from the real work
• How to think about effort, progress, and supporting yourself and others
• Hair loss during weight loss and when to talk to your doctor
• My experience with hair loss and recovery
• Clean fasting, diet pop, and zero calorie drinks
• Whether milk or creamer in your coffee “breaks” your fast
• Why protecting your routine and mindset matters more than perfection

Key takeaways:

• Your calorie target should be sustainable, not aggressive
• Not all advice needs to be followed, especially if it makes your life harder
• Kindness beats judgment, especially when someone is trying
• If something small helps you stay consistent, keep it
• You do not need to overhaul your entire life to lose weight

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

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Weight loss takes time. You already know that. But knowing it and actually living it are two very different things.

In this episode, I’m getting real about what “this takes time” actually looks like when you’re in it. The boredom, the frustration, the weeks where nothing happens, and the mental work required to keep going anyway.

We’re talking about expectations, patience, and why setting yourself up for a longer timeline will actually make this easier, not harder.

I also share some of my own experience losing over 200 pounds, regaining weight, losing it again, and what finally made the difference long term.

This one matters if you’ve ever felt like it’s taking too long and wondered if you’re doing something wrong.

You’re not.

You’re just in the middle of it.

What I cover in this episode:

• Why weight loss almost always takes longer than you think it will
• What realistic timelines actually look like
• Why scale fluctuations can make the process feel even slower
• The mental and emotional commitment required for long term weight loss
• How boredom becomes one of the biggest challenges
• Why changing your relationship with food makes the timeline easier to handle
• The difference between fast, restrictive methods and sustainable weight loss
• How small wins help you stay motivated over time
• Why support matters so much in a long journey
• The truth about averages including medications like GLP-1s
• What I learned from losing, regaining, and losing again
• Why maintenance is the real goal, not just weight loss
• How to think about time in a way that actually helps you keep going

The time is going to pass anyway.

The question is what you want your life to look like when it does.

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

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Welcome back to another Q&A episode. In this one, I’m answering your questions about calorie deficits, emotional eating, tracking tricky foods, and a more personal question about inspiration.

This episode gets into the nuance of doing this in a way that actually lasts, without burning out, spiralling, or trying to be perfect.

In this episode, we cover:

•  Whether you need to hit your calorie target every day 
•  Why under-eating can lead to burnout and fatigue 
•  Strategies to manage emotional eating more effectively 
•  How to apply the 3A Way in real situations 
•  Letting go of the idea that emotional eating has to be eliminated 
•  Being intentional and aware with your food choices 
•  How to track foods like ribs using cooked weight 
•  Why sauces and add-ons matter for accuracy 
•  A personal look at inspiration and what keeps me going 

Key reminders:

•  Consistency beats intensity every time 
•  You do not need to do more, you need to keep going 
•  Control is the goal, not perfection 
•  Small awareness shifts can change everything

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

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You lost the weight. What now?

In this episode, I’m diving into maintenance mode. The part no one really prepares you for, but the part that actually matters the most long-term.

Because here’s the reality. Most people regain the weight. Not because they’re lazy or broken, but because they never learned how to maintain it.

So today, I’m breaking down what maintenance mode actually looks like, why it feels so uncomfortable at first, and how to navigate it without spiraling every time the scale moves.

This episode is for you if you’re at your goal, close to it, or even just starting. Because how you lose the weight is directly tied to whether you keep it off.

What I cover in this episode:

• What “Maintenance Mode” actually means
 • Why jumping straight back to higher calories can backfire
 • The reality of metabolic changes after weight loss
 • How to slowly increase calories without triggering regain
 • Why fear of regaining weight is completely normal
 • The emotional whiplash of reaching your goal
 • Why maintenance is a completely new skill set
 • The truth about tracking forever (and why you might not need to)
 • How your relationship with food determines long-term success
 • Staying an active participant with your eating habits
 • Emotional eating in maintenance and how to manage it
 • Why restrictive diets make maintenance harder
 • How to build trust with yourself after weight loss
 • The importance of celebrating every version of yourself
 • Why you can still learn these skills even after hitting your goal

Maintenance is not the end of your journey. It is a new phase that requires intention, awareness, and patience.

You do not need to live in fear of regaining your weight, but you do need to stay engaged with your habits and your relationship with food.

The same tools that helped you lose the weight are the ones that will help you keep it off.

And most importantly, you can absolutely be part of the 15% that keeps the weight off.

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

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In this Q&A episode, I’m answering your questions about weight loss expectations, getting back on track after a setback, alcohol and fat loss, and navigating vacation without losing progress.

We talk about why big drops at the beginning aren’t the goal, how to stop a binge spiral without going all-or-nothing, and how to approach situations like travel in a way that actually supports long-term success.

This episode is focused on helping you stay consistent, even when life isn’t.

In this episode, we cover:

•  Why weight loss isn’t “supposed” to be faster at the beginning 
•  The problem with aggressive calorie cuts 
•  How to regain control after emotional eating or bingeing 
•  Using small steps instead of all-or-nothing thinking 
•  Alcohol and weight loss - calories, myths, and realistic expectations 
•  Managing food and drink choices on vacation 
•  Why aiming for maintenance can be the smarter goal 
•  How to avoid the “I’m on vacation, so nothing counts” mindset 
•  Simple strategies to stay on track without overthinking 

Key reminders:

•  You don’t need to be perfect—you need to be consistent 
•  Small steps still count (and they add up) 
•  You can handle more than you think you can 
•  Progress isn’t ruined by a week, it’s built over time 

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

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If you’ve ever said “I’m doing everything right and the scale isn’t moving” this episode is for you.

This week, I’m building on our conversation about accuracy and diving deeper into one of my core tools: Spread, Sprinkle, Pour.

This is one of the simplest and most effective ways to create a calorie deficit without blowing up your life, cutting out your favourite foods, or white-knuckling your way through the day.

We’re not taking your burger away.
We’re just having a conversation about how much extra stuff is on it.

Inside this episode, I walk you through how to use small, incremental changes to reduce calorie-dense extras like sauces, dressings, and toppings, without triggering that all-or-nothing spiral that derails so many people.

Because the goal isn’t perfection.
The goal is sustainability.

What I cover:

• What “spread, sprinkle, pour” actually means and why it works
• Why calorie-dense add-ons are the easiest place to start
• How to create a deficit without cutting out the foods you love
• The real reason “doing everything right” often isn’t accurate
• How to use small reductions to build consistency over time
• Why awareness comes before change (and why that part can feel soooo uncomfortable)
• How this method helps you change your relationship with food
• What to prioritise (and what to stop overthinking) to avoid burnout

You don’t need to overhaul your entire diet.

You need to get honest about what you’re adding and start shaving it back in a way that still lets you enjoy your food.

Small changes. Repeated often. That’s where the magic is.

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
Facebo...