Disrupting Obesity

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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

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Welcome back to another Weight Loss Q&A. This one digs into 5 more listener questions. 

• What's your calorie limit count?
• But how do you actually change your relationship with food? I hear it all the time and I don't understand HOW.
• With all the weight loss what did you do about excess skin? If you didn't exercise, did you need to have surgery to remove it?
• Is it necessary to track non-starchy vegetables? 
• If you're open to sharing, I'm curious what your health issues are? You mentioned nearly dying?? What happened?

This one covers a lot of ground. 

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 feel like you’re doing everything right and the scale still isn’t moving this episode is for you.

This is one of the hardest conversations to have in weight loss, and it’s one that brings up a lot of feelings. Frustration, denial, anger, shame, all of it is completely normal.

But it’s also one of the most important things to understand if you want to keep going.

Because most of the time, when the scale isn’t moving, it’s because there are accuracy issues in your tracking.

And I know how hard that is to hear.

In this episode, I’m walking you through what accuracy actually means, why it’s so difficult to get right, and how your emotional reaction to it can either keep you stuck or help you move forward.

We’re talking about the real reason people stop losing weight, the patterns I’ve seen over and over again, and how to approach this without falling into denial or beating yourself up.

This isn’t about being perfect.
It’s about being honest enough to make progress.

In this episode, I talk about:

•  Why “I’m doing everything right” might not be as accurate as it feels 
•  What’s actually happening when the scale won’t move 
•  The two most common reactions: denial and self-blame 
•  Why neither of those responses will help you move forward 
•  The emotional side of accuracy issues and how they can block progress 
•  Why feeling bad about yourself doesn’t lead to change 
•  How small inaccuracies can completely erase your calorie deficit 
•  Why you will never be 100% accurate and why that’s okay 
•  How accuracy needs change throughout your weight loss journey 
•  Why it doesn’t necessarily get harder as you go 
•  Simple, practical ways to improve your accuracy over time 
•  What “spread, sprinkle, pour” means and why it matters 
•  Why accuracy issues are part of a successful weight loss journey 

If the scale isn’t moving, you’re not in a calorie deficit.

That’s not a criticism. It’s not a failure.

It’s just information and it’s something you can work with once you’re willing to look at it honestly.

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 Weight Loss Q&A, I’m answering your questions about staying focused, tracking your food, navigating social situations, and figuring out recipe calories without losing your mind.

We talk about why it’s so hard to follow through even when you know exactly what to do, and how to stop fighting yourself and start building habits that actually stick.

I also share practical tools and strategies that make tracking easier and more accurate, including how to break down recipes and portion sizes in a way that actually works long-term.

This episode is a mix of mindset and method because you need both.

In this episode:

•  Staying focused and committed when motivation comes and goes 
•  Understanding the internal conflict around food choices 
•  Why small wins matter more than big changes 
•  How to use focus (big vs. small) to stay on track 
•  Calorie tracking apps I recommend 
•  Navigating meals at other people’s homes 
•  My approach to weighing yourself 
•  How to accurately track recipes and portion sizes 
•  Using batch totals and grams for better accuracy

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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Emotional eating gets talked about a lot but not in a way that actually helps you understand or manage it.

In this episode, I’m breaking emotional eating down into three core drivers: comfort, reward, and cope and once you see it through this lens, everything starts to make a lot more sense.

This is not about trying to “fix” emotional eating or eliminate it completely.
That’s not realistic and it’s not the goal.

This is about learning how to work with it instead of feeling like it’s controlling you.

If you’ve ever felt like emotional eating just happens on autopilot, this episode is going to give you a much clearer way to approach it.

What I cover:

• The three drivers of emotional eating: comfort, reward, and cope
• Why emotional eating isn’t only about negative emotions
• The truth about emotional eating and why everyone does it
• How guilt and shame actually push you deeper into the cycle
• Why your self-talk around food matters more than you think
• The difference between mindless eating and being an active participant
• How to identify your emotional eating patterns
• Why certain foods “work” better for certain emotions
• How “wasted calories” happen and how to avoid them
• Real-life safety nets that help you stay in control
• How to plan for emotional eating instead of reacting to it
• Using awareness, acknowledgement, and accountability (the 3A way)
• Why your goal should NOT be to eliminate emotional eating

You’re not broken for emotionally eating.
You’re human.

The goal isn’t to stop, it’s to understand it, take control, and make it work 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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