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In this episode, you’ll learn just how much of an impact a calorie deficit has on your metabolism, and specifically your ability to expend energy and handle an influx of calories at the end of a diet. You’ll also better understand the vulnerable and challenging position you’re in at the end of a diet and how to best approach this period to maintain your hard-earned weight loss.

Have you ever experienced what felt like a significant jump on the scale shortly after finishing a diet?

You're not alone.

In this episode, I'll convince you that your end of diet weight is a lie. And that by using this final weight (or, your lowest weight), as a reference point to judge success during a maintenance phase, you're setting yourself up for failure. Instead, you'll learn what a more accurate (and reliable) point of reference is to better use to define success during a maintenance phase and how to use the scale, in general, to track progress after a diet.

Action Step: After listening to this episode, figure out your new – more accurate and reliable – reference weight to be used to measure success during your current or upcoming post-diet weight maintenance phase.

In this episode, I’ll convince you that your end of diet weight is a lie. And that by using this final weight (or, your lowest weight), as a reference point to judge success during a maintenance phase, you’re setting yourself up for failure. Instead, you’ll learn what a more accurate (and reliable) point of reference is to better use to define success during a maintenance phase and how to use the scale to track progress after a diet.

In this episode, we discuss the importance of having an ideal vision of what a successful weight maintenance phase looks like to you and how to cultivate it.

How many nights per week will you dine out?

How many times per week will you enjoy alcohol?

How will you navigate office treats?

Will you eat the food at each social occasion you attend?

You need to have an answer to these questions (and more) before embarking on a weight-maintenance phase so that you set the right expectations and are able to confidently define success.

Action Step: After listening to this episode, take 10 minutes and answer the questions discussed to paint the picture of your ideal weight maintenance phase!

In this episode, we discuss the importance of having an ideal vision of what a successful weight maintenance phase looks like to you and how to cultivate it.

How many nights per week will you dine out?

How many times per week will you enjoy alcohol?

How will you navigate office treats?

Will you eat the food at each social occasion you attend?

You need to have an answer to these questions before embarking on a weight-maintenance phase so that you set the right expectations.

What do you think of when you hear the term "weight maintenance?" If you merely think maintaining the same number on the scale then you have it all wrong.

In this episode, you'll learn what a weight-maintenance phase really entails, why it's the most important phase there is – yes, more important than a weight-loss, or, "dieting" phase – and be able to differentiate between two distinct types of weight-maintenance phases. Yup, there are two unique types, each of which has its own time, goal, and place, though, both are crucial to implement when striving to achieve long-term weight maintenance.

Action Step: After listening to this episode, determine which specific maintenance phase you need to spend more time in to help you achieve your long-term weight maintenance goal. Then, write down three reasons it's important you conquer this phase to set yourself up for long-term success.

In this episode, you’ll learn what a weight-maintenance phase really entails, why it’s the most important phase there is – yes, more important than a weight-loss, or, “dieting” phase – and be able to differentiate between two distinct types of weight-maintenance phases. Yup, there are two unique types, each of which has its own time, goal, and place, though, both are crucial to implement when striving to achieve long-term weight maintenance.

Hey there! My name is Paul Salter and I am a Registered Dietitian and host of The Screw The Scale Podcast!

In this episode, you'll learn why I started this podcast (HINT: we don't have a weight-loss issue, but a weight-maintenance issue), and whom I hope to help, as well as what value I hope to provide (SPOILER: A LOT). If you've ever struggled to maintain weight loss or feel as if you're trapped in a vicious yo-yo dieting cycle, you're in the right place.

And, of course, I'll give you the brief run-down on my background, education, and experiences (each has led to me living in seven different states within a six-year period!) that make me pretty darn qualified to help you break free from that vicious dieting cycle.

Action Step: After listening to this episode, be sure to listen to the next episode. If you're enjoying the content thus far, please subscribe to the podcast, and leave a rating and a review! It will mean a lot to me as that will help me best reach more people. And, of course, connect with me on social media so we can chat more!

Hey there! My name is Paul Salter and I am a Registered Dietitian and host of The Screw The Scale Podcast!

In this episode, you’ll learn why I started this podcast (HINT: we don’t have a weight-loss issue, but a weight-maintenance issue), and whom I hope to help, as well as what value I hope to provide (SPOILER: A LOT). If you’ve ever struggled to maintain weight loss or feel as if you’re trapped in a vicious yo-yo dieting cycle, you’re in the right place.