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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.

Support the show

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

Support the show

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 more listener questions about everything from loose skin to sweeteners. She gets into the mindset shifts that make weight loss sustainable, the math behind TDEE, and why the slow-cooked frog might just be your new favourite metaphor.

In this episode:

• How much control we really have over loose skin (and what actually helps)
• Why self-loathing after yo-yo dieting is a spiral that can be interrupted
• What happens to your TDEE as you lose weight and how to make the transition easier
• The “slow-cooked frog” strategy for calorie reduction
• A realistic take on artificial sweeteners and low-fat products
• A personal question about pets (and why the answer involves three little boys and no lizards)

Key takeaways:

• Genetics play a major role in loose skin, but losing slowly, staying hydrated, and moisturising can help.
• Self-loathing is unproductive. It’s aimed at a past version of you that no longer exists.
• Adjusting your calorie intake gradually is far more sustainable than big cuts.
• Sweeteners and low-fat products can be useful tools, not villains.
• Weight loss is hard, but it doesn’t have to be miserable.

Support the show

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, Charlotte continues her “Weight Loss Nevers” series with numbers 7, 8, and 9 — three more things you should never do when trying to lose weight.

She starts with the idea of never eating when you’re not hungry, digging into how emotional hunger, boredom, and habit can all blur the lines between needing to eat and wanting to eat. Charlotte explains how awareness develops in stages, and how learning to pause and ask questions helps you take control of your choices.

Next, she covers why you should never eat food you don’t like. She challenges the idea that weight loss means eating “healthy” foods you hate, and reminds listeners that sustainability comes from enjoying what you eat while still making nutrient-dense choices.

Finally, Charlotte closes with why you should never only focus on the long game. Big goals are motivating, but they can also feel overwhelming. She shares how smaller milestones and everyday wins help you stay consistent, confident, and focused on lasting progress.

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, Charlotte answers more listener questions for another round of Weight Loss Wednesday. She talks about when to recalculate your TDEE, explains what JLOI really means, and responds to a heartfelt question from a parent trying to help their adult child lose weight.

She also opens up about why she doesn’t do meal plans, what happens when someone else tries to “fix” your weight for you, and shares the truth about how much she’s actually made from her viral reels on social media.

In this episode:

• How often to recalculate your TDEE
• The real meaning behind JLOI
• Why you can’t lose weight for someone else
• Why Charlotte doesn’t do meal plans
• The truth about what influencers actually earn

This one is a mix of humour, honesty, and perspective. It’s a reminder that real progress happens when you focus on what’s sustainable and stop trying to make it perfect.

New episodes drop every Monday and Wednesday. Make sure you’re subscribed so you don’t miss anything.

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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We’re back with Part Two of the Weight Loss Nevers series, and this week Charlotte unpacks Nevers 4 through 6, three simple rules that quietly change everything about how you eat, think, and treat yourself.

Never #4 – Never eat with full hands
If your hands are still holding your food (or your phone) while you chew, you’re not really present. Charlotte explains how putting the fork down between bites slows your pace, helps you notice fullness, and builds self-trust around food.

Never #5 – Never eat on the run
Mindfulness and presence aren’t the same thing. This one focuses on the mental side of eating, the inner dialogue that happens while you eat. Charlotte talks about noticing the thoughts you have about food and about yourself, and how questioning those stories helps you break the old patterns that keep you stuck.

Never #6 – Never compare your wins
Comparing progress steals your joy and your motivation. Whether you’ve lost five pounds or fifty, your pace and your path are yours. Charlotte shows why protecting your own wins matters more than matching anyone else’s.

If you’re ready to slow down, tune in, and build real self-trust, this episode will help you see how small actions add up to lasting change.

👉 Next week: Part Three of the series, Weight Loss Nevers III, covering Nevers 7, 8, and 9.

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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Instagram
Youtube
...