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Willpower can be defined as intentional effort to restrain an impulse or execute a specific task. The strength of your willpower muscle can make or break your ability to lose weight and keep it off. That's why it's crucial you're always seeking opportunities to strengthen this muscle. In today's episode of the Screw The Scale Podcast, I share with you a ridiculously simple and kind of silly tactic I use to strengthen willpower each day.

***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)***

The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months!

Let's Work Together Today: DIY Nutrition Blueprint.

11 Tips to Successfully Maintain Weight Loss

5 Unexpected Challenges After A Diet

DIY 12-Week Maintenance Blueprint

In this week's episode of the Screw The Scale Podcast, I answer your questions! Today, I answered four recent questions I got about nutrition and long-term weight maintenance. The questions answered include: 1. What to do if I get off-track a few weeks into maintenance? 2. Why do you recommend such long maintenance phases? 3. How many meals per day is optimal during maintenance? 4. What's your opinion on cardio during maintenance?

***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)***

The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months!

Let's Work Together Today: DIY Nutrition Blueprint.

11 Tips to Successfully Maintain Weight Loss

5 Unexpected Challenges After A Diet

DIY 12-Week Maintenance Blueprint

Finally - An Affordable Individual Nutrition Plan Hand-Crafted By A Registered Dietitian That Prioritizes Individualization, Sustainability, And Affordability.

In today's episode of the Screw The Scale Podcast, I share with you how you can gain access to a hand-crafted 6 or 12-month nutrition plan made literally just for you (by me!) - your lifestyle, preferred eating style, goals, and more - for a fraction of the cost of one-on-one nutrition coaching.

I'm talking about the DIY Nutrition Blueprint. The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months!

Let's Work Together Today: DIY Nutrition Blueprint.

Comparing yourself to others is a major time, energy, and positivity suck. But comparing yourself to a previous version of yourself - a time in the past when your situation was much different - may be an even great time, energy, and positivity suck! And doing this - which is quite common, is why losing weight and keeping it off has become so cumbersome for you.

In today's episode, I talk about the negativity the comes as a result of comparing yourself to the version of you 20 years ago and how to best focus in on motivation and action to become the best version of yourself today!

***If you enjoyed this episode, take a screenshot and share on Instagram - be sure to tag me (@paulsaltercoaching) and to share your biggest takeaway!***

The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months!

Let's Work Together Today: DIY Nutrition Blueprint.

11 Tips to Maintain Weight Loss After A Diet

5 Unexpected Challenges You'll Face After A Diet

Your 12-Week Post-Diet Maintenance Phase Bluep

There's a single component to current habit and behavioral change education that's missing. And as a result, holding you back from making true, lasting change you desire. In today's episode, I share with you what that missing piece is and discuss how you can prioritize the inclusion of this piece to change your habits to align with the person you want to be!

***If you enjoyed this episode, take a screenshot and share on Instagram - be sure to tag me (@paulsaltercoaching) and to share your biggest takeaway!***

11 Tips to Maintain Weight Loss After A Diet

5 Unexpected Challenges You'll Face After A Diet

Your 12-Week Post-Diet Maintenance Phase Blueprint

I spend a lot of time talking the talk when it comes to navigating a post-diet weight-maintenance phase. But in today's episode, I walk the walk and share with you my successes, challenges, and solutions from the first four weeks of my very-own post-diet weight-maintenance phase.

If you're curious to learn how I navigate the challenges of resuming a sense of normalcy after a diet then I think you'll enjoy this episode!

***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)***

11 Tips to Successfully Maintain Weight Loss

5 Unexpected Challenges After A Diet

DIY 12-Week Maintenance Blueprint

Following through on a single promise to yourself every single day has a positive ripple effect on multiple areas of your life. And if you make the right type of promise, this action or decision will give you a sense of control and confidence, build self-discipline, strengthen willpower, and help you better navigate stressful situations...all of which will play a role in helping you better maintain weight loss! In today's episode, I introduce the concept of a "power promise" to you and teach you how to use it to finally keep the weight off for good!

***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)***

11 Tips to Successfully Maintain Weight Loss

5 Unexpected Challenges After A Diet

DIY 12-Week Maintenance Blueprint

Why is it that despite your strong desire to consistently say "no" to ice cream and a glass of wine each night after work, you can only muster up the willpower to do so for a few days? Learning a new habit may feel overwhelming at first, but the real challenge lies in getting that habit to stick. In today's episode, I share some insight - and recently learned information from an incredibly valuable book - about what it takes to make a habit stick. If you're struggling to consistently implement the habits you know you need to be, this is a must-listen!

Book Referenced: Atomic Habits

(FYI - If you purchase through this link I DO receive a small commission).

***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)***

11 Tips to Successfully Maintain Weight Loss

5 Unexpected Challenges After A Diet

DIY 12-Week Maintenance Blueprint

If you want to successfully maintain weight loss after a diet there are a myriad of things you need to do, such as develop a short- and long-term plan for what comes after the diet, fine-tune a foundation of healthy eating habits, and learn how to indulge in foods you enjoy in moderation. But there are also numerous things you should not do if you want to lose weight and keep it off. In today's episode of the Screw The Scale Podcast, I dive into the research on and notes of my very-own successful weight maintainees and share with you 5 of the things those who successfully maintain weight loss after a diet don't do!

***Take a screenshot when you're finished listening and post on social media - tag me (@paulsaltercoaching) and share your biggest takeaway!

11 Tips to Maintain Weight Loss Successfully - Click Here.

A diet break is an intentional 7 - 14 day period in which you either eat more calories or stop tracking food intake as strictly. There's significant research that indicates proper implementation of a diet break may help you achieve more significant weight loss...but do YOU really need a diet break? In today's episode of the Screw The Scale Podcast, I discuss all things diet breaks and share with you how to determine whether or not a diet break is right for you. Leave a comment below with any questions you have about diet breaks - this is a surface level discussion and I know a follow-up specifically answering your questions and diving into the research further will be coming soon :)

***Take a screenshot when you're finished listening and post on social media - tag me (@paulsaltercoaching) and share your biggest takeaway!

11 Tips to Maintain Weight Loss Successfully - Click Here.