Disrupting Obesity

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In this week’s Weight Loss Wednesday, I’m answering another round of listener questions covering intermittent fasting, tracking progress when you’re building muscle, calorie tracking apps, compression garments, macro myths, before and after photos, and whether weighing food in grams actually matters.

If you’re feeling overwhelmed by conflicting weight loss advice or worried you’re making things harder than they need to be, this episode will help you reset and refocus.

In this episode, I talk about:

What intermittent fasting actually looks like in real life and why I don’t recommend starting with extreme fasting windows
 Why an eating window is a more helpful mindset than the word “fasting”
 How to track progress when the scale isn’t moving because you’re gaining muscle
 Why a pound of muscle and a pound of fat weigh the same and what really changes is volume
 Other ways to measure progress besides the scale, including measurements, photos, strength, and daily function

My preferred calorie tracking apps and what to look for when choosing one
 How to find your calorie needs using TDEE and why it’s important to double check what your app is telling you
 Why cutting calories too aggressively often leads to burnout and quitting
 The importance of sustainable calorie deficits instead of “starting with a bang”

Compression garments, what I wear, why I love them, and how they help with comfort, warmth, and confidence after major weight loss
 Why lower calorie does not automatically mean higher carbs
 Why macro ratios matter far less for weight loss than diet culture wants you to believe

A candid discussion about before and after photos and mental health
 Why weight loss and mental health are deeply connected
 Whether weighing food in grams matters, when it helps, and when it’s not necessary
 How to approach tracking in a way that meets you where you are instead of overwhelming 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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Welcome to the first Weight Loss Wednesday of the year. This episode is packed with listener questions, and we cover a lot of ground. If you’re feeling worn down by diet culture, confused about calorie deficits, or frustrated by emotional eating, you’re not alone and this episode is for you.

I start by talking about how years of dieting and yo-yo weight loss can damage our habits and our relationship with food. I explain what we actually know about metabolism shifts, what we don’t know yet, and why blaming yourself for a “broken metabolism” is not helpful. 

We dig into emotional eating through my comfort, reward, and cope framework. I explain how habit eating fits into all three and why emotional eating isn’t just about stress or sadness. Happiness, excitement, boredom, anxiety, and even anticipation of loss can all drive eating. Learning why you’re eating is the first step, because you can’t change what you can’t see.

I answer a big question that comes up all the time. Is it possible to lose weight without a calorie deficit? And is there a way to be in a deficit without tracking calories every single day?

We also talk about intermittent fasting. I share practical tips for getting started without making massive changes, how to find your current eating window, how to tighten it gradually, and why flexibility matters.

What to do when you end the day under your calorie target but you’re not hungry. I explain when it’s okay to leave calories on the table, how to zoom out and look at patterns over several days, and how weekly calories can be used as a tool without turning into planned binge eating.

We talk about hormonal hunger and what to do when appetite spikes around your cycle. I share how different weeks can balance each other out, how to honor your body, and how to stay on track without punishing yourself.

I also address the idea that sugar is the real problem when it comes to weight loss. I explain why calories are the driver, why sugar is not the villain, and why the vilification of fruit needs to stop.

Finally, I answer a personal question about how I chose the name Disrupting Obesity. I talk about the challenges of language in the weight loss space, why no word is ever perfect, and why the goal is to disrupt harmful patterns and conversations, not people.

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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Today I am talking about New Year New You. Yes, I know that phrase makes some of us twitch, but since it shows up everywhere this time of year, we need to talk about it.

I actually love the New Year. I love the excitement, the fresh calendar energy, and the feeling that something good might be possible. But when you are trying to lose weight and change your relationship with food, this time of year can be loaded with pressure, unrealistic expectations, and traps that lead straight to burnout.

In this episode, I break down why New Year resolutions fail so often and why the problem is not you. Most resolutions are built on pressure, promises we already doubt, and cultural permission to quit by February. That is not a setup for success. That is a setup for shame.

Instead of making big dramatic promises, I talk about why small incremental changes matter more than motivation, willpower, or perfection. This is about consistency, sustainability, and making things easier instead of harder.

We also get into it about food rules. Cutting out sugar, entire food groups, or anything that was not hand picked by a monk at sunrise is usually a fast track to discouragement. I explain why reducing something slowly works better than eliminating it overnight and why adding food can be more powerful than restricting it.

I also address food privilege, affordability, and the toxic idea that you can only be healthy if you eat expensive or organic foods. Calories do not know how much your groceries cost, and shame has never helped anyone lose weight. Ever.

Yes, we talk brownies. Yes, we talk about eating the whole pan. Yes, we talk about portion sizes being relative and why I now give calorie counts for the entire recipe instead of imaginary serving sizes. Because real people live in real bodies, and judgment does not belong here.

This episode is about starting the year without lying to yourself, without punishing yourself, and without pretending you are suddenly a different person because the date changed.

You do not need resolutions. You need resolve.
This is your year. And it's mine too.

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 Wednesday, I’m answering the second round of the most common questions people are asking right now in December. These are the real-life, boots-on-the-ground questions that come up when family, food, holidays, and pressure all collide at the same time.

We’re talking about comments from family, holiday overeating, the week between Christmas and New Year’s, restraint collapse, tracking over the holidays, and how to stop telling yourself you’ll “start again in January.” This episode is practical and focused on helping you keep going, even when things feel messy.

In this episode, I talk about:

How to handle family comments about your body, your weight, or what’s on your plate
Why you don’t always need to confront people and how to decide when it’s worth it
What to do if you overeat on Christmas Day
How to mentally reset after a hard day without turning it into a hard week
Why hydration and fiber matter more than you think after holiday eating

What to do if the entire week between Christmas and New Year’s starts to slide
How to rein things back in without “starting over”
How overbuying food can quietly set you up to overeat

What restraint collapse is and why it shows up hard after the holidays
How the language of “I deserve this” can hide self-sabotage
Whether you should track calories over Christmas or take a break
Why knowing what you ate this year helps you next year

How to get back on track after the holidays
How to stop the “I’ll start again in January” mindset
How a simple mindset shift can change your entire January
This episode is about staying grounded, realistic, and intentional during one of the hardest times of the year to do that. You don’t need perfection. You don’t need to wait for January. You just need to keep going.

You can do this. Even if it’s hard. Even if it’s messy. Keep going.

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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We are officially in the thick of it now. The pressure is high, the food is everywhere, and if you’re trying to lose weight or maintain weight through the holidays, it can feel impossible. In this episode, I’m sharing nine more practical, realistic strategies to help you get through the holidays without blowing everything up or waiting until January to start caring again.

I’m also talking about why I hate New Year’s resolutions with a fiery passion and why waiting for January is one of the biggest traps we fall into every single year. You don’t need a resolution. You need resolve, and you can find that on any day of the calendar.

This episode is about awareness, self-sabotage, kindness, and making choices that actually support your long-term goals, even when the trifle is calling your name.

This is not about perfection. It’s about making it through the holidays with your sanity, your confidence, and your momentum intact. Whether you’re losing weight, maintaining weight, or somewhere in between, these strategies are here to help you stay grounded, aware, and intentional during one of the hardest times of year.

You don’t have to wait for January. You don’t have to blow it all up. And you definitely don’t have to beat yourself up to make progress.

You’ve got this. And if you don’t feel like you do yet, you’re welcome to borrow some of my confidence until yours shows up.

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 Wednesday episode, I stay firmly in the holiday spirit and tackle the most common weight loss questions people ask in December. I asked ChatGPT what women are most concerned about this time of year, and honestly, the questions were spot on. They are the same ones I see every single holiday season.

I start with the big one. Should you even try to lose weight in December? I explain why continuing to try matters far more than seeing the scale move, and how sticking with your plan during hard seasons builds trust with yourself. December is not a free pass. Life does not suddenly get easier in January, and learning to keep going when things are messy is part of changing your relationship with food.

I also talk about whether maintaining your weight over the holidays can be a win. For many people, eating at maintenance on big holiday days is a smart and strategic safety net. Maintaining is not failure. It is a skill, and it is always better than walking into January feeling defeated and frustrated.

From there, I walk through how to handle holiday parties without undoing your progress. The strategies are not new or special just because it is December. The days all end in Y, and the same tools you use the rest of the year still apply. I share practical ways to stay present and mindful at parties, including why I do not eat standing up, why I avoid eating straight from the spread, and how paying attention to food actually increases satisfaction.

I also address how to enjoy holiday foods without spiraling or binging. Having a little on purpose can be far more effective than trying to abstain completely. I explain the difference between being present with food and being mindful about the thoughts you have while eating it, and why both matter if you want to avoid unnecessary eating.

Alcohol comes up too, because of course it does. I talk honestly about calories, controlling the mix, and why the bigger risk with drinking is often not the alcohol itself but the food decisions that follow. I share why having safety nets in place ahead of time can make a huge difference.

I wrap up by reminding you that this is not last year. You are not the same person you were the last time you went through the holidays. The skills you have now count, even when things feel intense and overwhelming. December is hard, but quitting on yourself is harder.

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’m talking about how to get through the holidays without losing control of your progress. The last quarter is packed with triggers, emotions, events, and foods that can throw you off track fast. But with the right mindset and a few simple strategies, you can head into January feeling strong instead of defeated.

In this episode I cover:
• Why the last quarter matters more than we think
• How holiday thinking leads to self-sabotage
• The patterns that repeat every year and how to break them
• How to prepare yourself mentally before the season ramps up
• Why awareness is your best tool through the holidays
• Practical ways to stay intentional around holiday eating
• How to set yourself up for success at home and at events
• The emotional side of holiday eating and how to navigate it
• How to keep your confidence intact all season long

This is the first half of a two part series. Next Monday I’ll be sharing even more ways to help you stay in control during the holidays.

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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The holidays are closing in and the questions keep coming. In this week’s Weight Loss Wednesday, I’m finishing up holiday Q&A and talking about the situations that make weight loss feel extra difficult this time of year. Full plates, food-centred family gatherings, endless leftovers and that familiar feeling of losing control around food.

If the holidays tend to throw you off track, you are not imagining it. This episode is about getting through this season without turning one meal or one day into something bigger than it needs to be.

In this episode, I cover:

• Feeling sad when you cannot finish your plate and how starting with less food or using smaller plates can help
• Why grieving your old relationship with food is real and valid
• Why pushing feelings down or planning to “eat it later” usually backfires
• How to handle meals when you do not know what is being served
• Why hydration matters and how thirst often gets mistaken for hunger
• What to do when you are hosting and stuck with all the leftovers
• Freezing meals, giving food away and why throwing food out is not a moral failure
• Navigating families where holiday gatherings revolve around food
• Why saying “I have no self-control” becomes a self-fulfilling prophecy
• How self-control is built through small, repeatable decisions
• What to do if last Christmas ended in feeling physically awful and mentally worse
• Enjoying holiday food without deprivation by managing portions
• Handling multiple parties without overeating or feeling rude
• Why telling the truth about boundaries is usually enough
• Losing weight when you are the main cook and your partner needs to gain weight
• Carrying the emotional load at home and why putting yourself first matters
• Managing wanting all the things when calories are limited
• Using maintenance calories strategically during the holidays
• What I actually do the day after a binge and what I do not recommend
• Why one binge or one hard holiday does not erase your progress

This episode is about awareness, honesty and protecting the progress you have already made. One meal does not undo weeks or months of work. One hard holiday does not cancel an entire year of effort.

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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The holidays have a sneaky way of making weight loss harder than usual. In this episode, I’m talking about holiday sabotage, and that includes sabotage from other people and the sabotage we do to ourselves.

As the season ramps up, weight loss can feel like it is being challenged from all sides. Family comments, food pushers, passive-aggressive coworkers, unsupportive partners, and people who think your body and your plate are open for discussion. Add old memories, emotional triggers, and holiday stress, and suddenly everything feels heavier than it should.

In this episode, I break down what holiday sabotage really looks like and how to deal with it without blowing up your progress.

In this episode, I cover:
 • What holiday sabotage actually looks like
 • The difference between sabotage and enabling
 • Why one-size-fits-all advice does not work when it comes to family and social dynamics
 • How emotional sabotage can be just as powerful as food
 • When it makes sense to speak up and when it is better to let it go
 • How sabotage from others can turn into self-sabotage
 • Why preparation matters more than perfection
 • How awareness can keep you out of the emotional eating spiral

I also explain how to use my 3A Way system during the holidays:
Awareness of what is coming
Acknowledgement of how it feels
Accountability for how you respond

The goal is not to have a perfect holiday season. The goal is to get through it without turning on yourself. Sometimes having a strategy is the strategy.

If the holidays feel harder than you expected, you are not failing. You are human. Stop using guilt as a motivational tool and give yourself some breathing room.

Thanks for watching. If you found this helpful, please like, subscribe, and share. It really does help more than you know.

I’ll be back Wednesday with a brand new Weight Loss Wednesday episode answering your questions, so keep them coming.

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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The holidays can make weight loss feel ten times harder. Judgment from other people, constant food noise, baking traditions, grief, and pressure to “just eat because it’s Christmas” all tend to show up at once.

In this Weight Loss Wednesday, I’m answering real listener questions pulled from the vault that are just as relevant now as when they were first asked. This episode is about staying grounded through the holidays, setting quiet boundaries, and continuing forward without sabotaging yourself.

In this video, I talk about:

• Being judged no matter what you eat and why you cannot win with everyone
• Why your weight loss is for you, not for relatives with opinions
• Feeling discouraged this time of year and why food becomes emotional support
• How to cope with low moods without turning food into the only answer
• How to spot higher calorie foods when you cannot ask what is in everything
• Holiday baking traditions and how to enjoy them without overdoing it
• Why giving baked goods away can save both your progress and your sanity
• Handling jealousy when someone close to you is losing weight faster
• Weight loss medications, comparison, and staying in your own lane
• Why slower weight loss often wins in the long run
• Navigating the first holidays after losing someone you love
• Creating new traditions while honoring the people who are gone
• Avoiding hurt feelings without sacrificing your goals
• Why saying less usually works better than explaining yourself
• Dealing with family members who pressure you to “just eat”
• What food noise really is and why it does not mean you are failing
• Recognizing your wins even when food noise is loud

This episode is about protecting both your progress and your mental health during the holidays. You do not need to be perfect. You just need to keep going.

If you have a question you would like answered in a future Weight Loss Wednesday, you can reach out through my website or on social media.

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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