Explorez tous les épisodes du podcast Disrupting Obesity
Plongez dans la liste complète des épisodes de Disrupting Obesity. Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.
Last episode we got into Part 1 of my special “Ask Whatever” Series featuring a super cut of all the Good For You Gladys Questions of the Week from my past episodes, along with 3 brand new GFYG questions- and because there were just so many, we are doing it again! So tune into this Happy Bottom Bonanza Part 2 for the last of our favourite Gladys questions and their “fun” comments! I’ll be running through topics surrounding the overarching power of the calories deficit, my recipes choices, the ones that attack my personal life and much more! Listen to hear the specific questions below:
• “Store bought eggs make me throw back up. Farm eggs I can eat freely.” • “What about the ultra-processed foods or even produce sprayed with round-up?” • “Cancer can tell the difference!” • “You're a fraud! This [cookbook] isn't free!” • “You say we don't have to exercise to lose weight, but you then you say your hero is Richard Simmons. Hypocrite much?” • “Somebody's a little fat to be handing out weight loss advice aren't they?” • “I'm sure those muffins were a weight loss food for ya... said no one ever... I'm pretty sure a big fatty wouldn't lose any weight from those muffins.” • “The Fruit Fear-Mongering Gladys” • 3 New Good For You Gladys Questions of the Week!
At the end of the day, I hope this brings you that much closer to changing your relationship with food! Now enough of the Gladys’! We’ll be back to weekly episodes starting September 9th and I am so excited for what I have planned in the fall! Beyond grateful for you who continue to join me on this journey! Remember: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
This next episode in my “Ask Whatever” Series was a suggestion from you Flamingos! So we’ll be diving into a special 2 part episode series where I’ll be sharing a super cut of all the Good For You Gladys Questions of the Week from my past episodes, along with 3 brand new GFYG questions! So tune into this Happy Bottom Bonanza Part 1 for all the latest “fun” from your favourite Gladys’, so we can clear a few things up and share some more positivity around here! I’ll be touching on everything from fruit demonizers, “scary chemicals” in processed foods, the Gladys’ that came after going viral, and even something I’ve never talked about on the podcast before! Listen in for more on:
• “Genuinely curious, how do you gain back 115 pounds? I’m struggling to gain 5.” • “Why would you risk the chemicals in the sugar-free version?” • “I’ve looked at your pictures and I think you must’ve carried your weight really well and you don’t seem to have much loose skin now so I’m just wondering…” • “Isn’t pineapple with syrup full of sugar?” • “There is A LOT wrong with processed foods.” • 3 New Good For You Gladys Questions of the Week!
I am so grateful for everyone of you that listens to this podcast and that I get to engage with and encourage in this space. You inspire me to keep going and to keep making a difference! As always: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome back to another episode in my most popular ‘Ask Whatever’ series, where I answer your own questions! I’m excited to continue to get through my backlog ranging from big questions to more simple ones- nothing is off the table! Join me as I dive into common topics that are often asked about, like what eating window to start with, to shifting negative mindsets surrounding food noise and carbs, to my thoughts on processed foods, detoxing and more! Read the questions I’ll be covering:
1. What makes you think you can keep the weight off this time? 2. How many pounds per week is recommended? 3. Which eating window should I start with? 12:12, 16:8, 18:6? 4. Were there any tricks you used to get a start handling the night eating? 5. What is TDEE? 6. How do I track something like homemade chili effectively? 7. What about the week before your period? 8. I have so much food noise. How do I retrain my brain? 9. Everything says to eat under 1,200 calories, but I’m starving… 10. Do you have to be in a calorie deficit each day or can you do it by the week? 11. I’m eating fruits and carbs and because I’m not losing weight, my mind keeps going back to “carbs are bad”. How do I change my thinking? 12. Good For You Gladys Question of the Week 13. Good For You Gladys Question of the Week #2-for the first time! 14. Did your hair fall out because you lost weight? 15. I’ve yo-yoed so much it just doesn’t seem realistic anymore. Where do I start?
I’ll be back next week with more of your questions! So follow along & subscribe so you never miss an episode. Don’t hesitate to send me a question you might have too! Reach out on Instagram @CharlotteSkanes or access my resources through my website link below! And remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
One of the things I am most proud of throughout this whole journey and experience has been hearing messages from some of you that my story, coaching and wisdom has brought you an immense amount of hope, and I want to continue to do that. A part of that comes from sharing the hardest, scariest and most difficult moments of my health story and the consequences that can come from not making your health a priority. In this episode I’ll be opening up about a moment of hope I was reminded of recently from a time I was at my lowest. Listen in to hear more on:
• A quick recap of my health journey. • My experience with physiotherapy and not being able to eat or drink for 3 months. • Appreciating and acknowledging the staff who worked alongside me- specifically a special moment with a psych resident. • Letting your hope burn bright and cutting through the noise. • My whole goal with this podcast and sharing my story.
Everyone of you continues to give me hope as well when you share with me your successes big or small, and I am so grateful for you being here! Never forget to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
So happy to bring you another episode in my ‘Ask Whatever’ series, where I answer your very own questions! Answering nearly every question I receive whether it be on Instagram, Facebook or Youtube is so important to me, so don’t ever hesitate to send them my way and don’t hold back! I’ll be sharing a few more of these episodes in the next few weeks so I can catch up! Join me in this episode as I answer a variety of questions surrounding intermittent fasting, my thoughts on weight loss surgeries, curing craving and finding motivation after regaining lost weight! I’ve added all the questions below!
1. What did you do about changing clothing sizes when you were losing 200 pounds? 2. Do you take supplements? 3. What would break an intermittent fast? 4. Do you ever weigh your food? 5. How often did you intermittent fast? 6. Did you have to deal with loose skin? 7. “I lost 185 pounds and gained it all back. The shame is so bad, how do I get motivated again?” 8. Did you have gastric bi-pass or balloon surgery? 9. How did you cure cravings? 10. Have you struggled with binge eating? What helped you overcome it? 11. Good For You Gladys – Question of the Week 12. “Do you mind if I ask what you weigh now?” 13. Which sweetener do you recommend?
Remember at the end of the day, the more you can focus on changing your relationship with food and celebrating those small wins daily, the better! As always: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome back to another episode in my monthly ‘Ask Whatever’ series, where I answer your very own questions! You can actually expect a few more than usual Ask Whatever episodes in the next coming weeks as I try to get through even more of your questions! Don’t hesitate to continue to send them my way! This week we will cover an array of topics from, calculating calories on very specific foods like if you are going out to eat, eating foods you love, my thoughts on plateaus and exercise. See the full list of questions I’ll dive into below!
1. How do you eat only a small bit of delicious stuff? 2. How do you calculate how many calories a random piece of chicken has? 3. How often do we change our TDEE as our weight changes? 4. What guidance do you have with regards to alcohol? 5. Do you do things to bring back the muscle you lost? 6. Did you plateau? What steps did you take to start losing again? 7. I’m 60 and I’m losing muscle mass and I want it back. Do you consider women in peri or menopause in your ways to lose fat? 8. Do you use a continuous glucose monitor? Do you think it would be helpful? 9. What about when you go out to eat? 10. Do you enter your current weight into the TDEE calculator or your goal weight? 11. Can my deficit be created by exercise? 12. One of my problems is knowing what to eat. 13. Good For You Gladys – Question of the Week 14. Do you have a Greek yogurt hack to make banana bread like you do with this cake?
Don’t forget to check out the resources I mentioned below! And remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Why do I love flamingos? I share my secret in this episode, and what flamingos, resiliency and weight loss all have in common. If you’ve been feeling discouraged in your weight loss journey recently, use this episode as the pep talk you need to get back on track and motivate yourself to keep going! I also share a little bit about my lowest point while being sick because I want to help as many people as I can! So join me as I talk more about:
• The “feathers” I hid behind when I was at my heaviest. • How I handled the comments I received from people outside my immediate circle of support during my weight loss journey. • Choosing to spread sunshine everywhere you go because you don’t know the impact your words will have on others. • Being the most aware of my body and how trapped I felt when I was sick. • How I overcame, embraced resiliency and looked forward, AND how you can do it too!
Even when it gets uncomfortable, you are capable of more! I mean it wholeheartedly: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
This might be a hard topic for some to hear, but I say it knowing it would have been something I would have appreciated being told at different times in my weight loss and weight gain journey, even if I hated it at first! I want to continue to be honest and authentic on this podcast, and hope you will join me as I dive into the many layers that surround denial. We’ll talk about where I realized I was in denial, common phrases of denial and how to approach them! Tune in to hear:
• Looking at denial from 2 different ways, while gaining weight and losing it. • How a lack of knowledge is a form of denial, when it comes to understanding calories, tracking, and what I was unknowingly adding to meals. • Awareness is the first step- calories are not the enemy! • It’s possible to not eat “a lot” and still gain weight. • If you’re gaining weight while in a calorie deficit. • When you are not actively tracking as you go, it’s just food journaling!
The most important thing to remember is to keep going! Utilize the 3A Way and you will see how your relationship with food can change! As always: keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
I am excited to share with all of you something I don’t talk about on this podcast: I have a weight loss program! So in this episode I’ll be covering why I haven’t spoken about it until now, my heart behind the program, why I created it and everything you can expect from the program itself. The diet industry is toxic and unhelpful, and even though there are thousands of coaches and weight loss programs, for quite some time I’ve wanted to disrupt this area with my own mission for impact, so let’s dive into:
• Never seeing myself in any of the diet coaches out there, feelings of loneliness and the cycle of giving up. • Why and how I began working on this for over four years. • Everything included in the program, why I’ve chosen to do things a certain way and how I took my experience in writing to organize it all into valuable sections and pillars. • If you’re not willing to do these particular things, the program won’t work for you. • 2 Things I put on my list of what I’m working on daily: My mission!
Many of you should know by now why I believe you need to change your relationship with food before, during and after you lose weight and I hope this unique program allows you to do that if you decide to take it on! I’ll be releasing more information about the program closer to May 11th, so keep an eye on my website and my instagram @CharlotteSkanes for updates!
I can’t wait to help as many people as I can! Until then, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome back to another episode in my monthly ‘Ask Whatever’ series, where I answer your very own questions! Keep them coming, because if you’re thinking it, someone else is probably thinking it too! I also can’t believe we have made it to episode 50 of this podcast! I am beyond grateful for every single one of you who takes the time to listen in pursuit of not only weight loss, but doing it differently and seriously changing your relationship with food! Now let’s dive into each of these questions!
1. How do you not think about food all day? 2. Can we disregard the calories in some vegetables like they do in some weight loss programs? 3. How long did it take you to lose so much weight? 4. My biggest fear is that I’m going to gain my weight back. 5. If the box of orzo says 200 calories a serving does that mean before or after it’s cooked? 6. What led to your regain, especially after so long? 7. What do you recommend as a potato chip substitute? 8. Did you adjust your calories as you lost weight? How? 9. How many calories do you eat in a day? 10. Can you touch on weight gain from medications and how not to feel shame from that? 11. How do you deal with loose skin after weight loss? 12. How do you get over the temptation to binge and go over in your calories? 13. How do you handle the bad pains of hunger with intermittent fasting? 14. How do you handle a calorie deficit when it comes to alcohol? Can I drink during my window? How do I calculate it? 15. Do you have any tips for someone who’s pescatarian? 16. The ‘Good For You Gladys’ Question of the Week! 17. I had gastric bypass x number of years ago and eat very healthy. I try to increase protein and I’m gaining weight. Thoughts and suggestions?
Keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Grief is such a personal and universal thing that so many of us deal with. Although it is never an easy thing to talk about, I felt it was important to share my experience with grief eating and my relationship with food during a particularly hard period of loss in my life. I’ll talk about how I got through it and what to be conscious and aware of if you are experiencing something similar in your own life. So join me as I navigate:
• Eating for different emotions and associating food with people and grief. • Reflecting on not having the time to grieve properly in the middle of loss, pregnancy, recovery and responsibility. • Breaking down the 3 categories of comfort, reward and cope eating. • Understanding when your emotional eating has become a problem and using the 3A Way to acknowledge, process and have a level of awareness with what you're experiencing. • Why you need to keep tracking if you want to change your relationship with food.
I hope this episode encourages you to break out of any patterns or cycles of guilt and shame, because you will get through this! Always remember: Keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
I swore to myself that I would never create a cookbook, because if you’re a regular to this podcast then you would know that I think telling people what to eat in order to lose weight can be counterproductive or ineffective. However (surprise!) I do have a cookbook coming and in this episode I want to share with you the journey of how I did eventually warm up to the idea, why I chose to go about particular details a certain way and what awesome things are going to be included in it! Tune in to hear more about:
• I never thought of myself as a good cook, but knew I was good at decreasing calories and sharing tips. • Why I stopped including how many calories are in each serving for recipes. • My recipes aren’t low calorie for everyone, but they are helpful to a lot of people. • It’s not just about calorie swaps. Make swaps that make sense for you! • Other fun sections I’m going to be including in my cookbook.
The cookbook is officially out today! You can get yourself a copy that you can easily access online here!
So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome back to our “Ask Whatever” Summer series where I answer real questions from listeners like you! If you send me a question, I do my best to get back to you as fast as I can, and then eventually expand on them in an episode! So keep them coming! Today I’ll be covering 6 questions- a few of them that really dive into some mindset pitfalls you are going to want to avoid and how to set yourself up for success so you can limit major feelings of discouragement, while changing your relationship with food! I’ll also touch on easing into intermittent fasting, tips you can try if you feel like you are stuck at a certain weight while feeling hungry all the time, and of course A Good For You Gladys Question! Tune in to hear more on:
1. What if I don’t do Intermittent Fasting or choose less limiting hours? 2. How much did you lose and how long did it take with diet alone? 3. Did you get discouraged on your weight loss journey and how did you handle it? 4. Good For You Gladys Question of the Week 5. Can you talk about regain? 6. “I’m down 35 pounds, I’ve got 85 to go, I’ve been stuck for 3 weeks and I’m starving.”
I’m so thankful I get to keep encouraging you on your weight loss journey and would love to connect with you on my Instagram @CharlotteSkanes for more! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
What would I do if I woke up tomorrow 338 lbs again? In this episode I'll be sharing exactly how I would start and will be bringing you my perspective after doing this twice before! I feel pretty confident in the ways I got to where I am today and I’m excited to talk about my tips, strategies and mindset that I still use to this day! So have a listen as I get into these topics:
• Having a plan and not limiting the times of the day you can or cannot eat. • How my day would go and my thoughts on how often you should touch the scale. • Keeping your journey to yourself. • Acknowledging your feelings. • Setting yourself up for success when you start lowering your daily calories for your TDEE. • Marking your progress through photos and measurements.
• The second is my brand new weight loss workbook Disruptor, which you can find anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes.”
Stay tuned next week, where I’ll be making an announcement about a third way I want to help you! So if you haven’t already, be sure to hit that subscribe button so you don’t miss it! Until then, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
It’s time for my favourite part of the month! Join me for another segment of my ‘Ask Whatever’ series, where I answer your very own questions! Don’t be afraid to send me any question on socials, even the ones you think someone has already asked! Today we’ll be getting into an array of topics, from how to deal with eating when you’re bored, to next steps for when you’re stuck in a plateau and more! Tune in to hear me answer the questions below:
• What do you suggest for coffee creamer and butter? • Did you do intermittent fasting from the beginning? • How do I not give up? • How do I deal with “bored” eating? • Why would my scale say 293 lbs yesterday and 297 lbs today? • What is the Zig Zag Method? • Do you use protein powders? • Do you count calories when you’re sick and have no appetite? • Did you ever start looking at grams of sugar or fat when you were in a deficit? • Have you tried Weight Watchers? What do you think of it? • How many carbs are in that, or in your recipe videos? • The ‘Good For You Gladys’ question of the week! • How do I deal with a plateau?
Thanks for being here, and I hope you got something from this episode! Don’t stop sending your questions in! Keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
I have a lot to be grateful for in my life when it comes to my family, marriage, jobs and more. But then there is the whole “almost dying thing” that really caused me to look at the world a little differently and make the decision to do something more with this life I’ve handed. Today I want to provide you with a mindset shift and inspire you to look at things a bit more positively, as hard as that may be sometimes. I believe your self talk is the key to changing your relationship with food, not the food. Join me and let’s dive into these topics:
• Things that made gratitude easier for me. • Dealing with the pressure, real or imaginary, from yourself and others when losing weight. • “The touchers” and not being in control of how your situation makes other people feel or how they are processing. • Various forms of gratitude practices you can explore. • Learning to celebrate and be grateful for every small win or step you take in your weight loss journey. • Tough love and beating yourself up is not the way out.
So what’s the worst that could happen if you started reframing your outlook on life and how you treat yourself? I dare you to try it! As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
You are definitely not alone if you’ve ever lost weight and gained some, or even all, of it back. In today’s episode we will be disrupting the shame that is so important we learn to let go of! I’ll be sharing some of my personal story during a time I experienced all of those painful feelings of shame, humiliation and failure, what I learned from it and tips on how you CAN combat that negative mentality and overcome it. Let’s take that small step forward together. Tune in to hear more about:
• The one thing that matters more than your reason for gaining it back.\ • Validating your feelings, reflecting and using the 3A Way. • The challenges, insecurities and humiliation I experienced during my time in the hospital dealing with pregnancy loss, weight gain and physiotherapy. • The only way to get past humiliation, is to do something that makes you feel proud of yourself. • Setting low bars and celebrating little wins to drive out shame.
I hope you can reflect on this episode, take some time to sit in and document your feelings, and focus on moving past it! Remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome back to the Disrupting Obesity podcast! On today’s episode I’ll be discussing and validating some real feelings you might have or are currently experiencing when faced with your own weight loss journey. I’ll be diving into the ever changing opinions on “idealized weight” and fat shaming in society and the media, as well as how the body positivity movement has some negative aspects you might not have thought about before. Join me as I share more about:
• Ways in which you might try to draw attention away from your body through style or personality. • The cultural landscape in the 90’s and the brutal “thin is in” trend. • Why I think the body positivity movement can be reckless and unproductive. • Why it’s okay to have feelings of fear, shame or embarrassment. • The benefits of making small changes, even when it feels like it isn’t doing anything in the moment. • Finding gratefulness and freedom in taking things slow.
Remember, it’s okay to be scared, but don’t let it paralyze you! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
We’ve hit the ninth episode in my ‘Ask Whatever’ series, so I thought I would answer 9 of your questions too! I focused a lot on the topic of calories in episodes 38 and 39, so today I’ll be covering a range of questions from discussing the 2 major things that helped me when I was struggling to see the changes in my weight loss, to the self sabotage that can be disguised as food waste guilt and many more! I’ll also be introducing a new fun segment and sharing why I often address the negative comments as a way to turn them into something positive. So tune in to hear my thoughts on these questions:
• I gained 5 pounds with my cycle, what do I do? • Do you ever struggle with seeing the changes? I look at myself and all I see is the work I have left to do. • Have you been able to get over the hurtful and hateful sh!t that people send to you? • Why would you risk the chemicals in the sugar free versions/alternatives? • New Segment: “Good For You Gladys” Question of the Week! • Do I have helpful ways to start fresh and move on tomorrow? • How do I deal with food waste guilt? • I keep seeing ads for weight loss gummies, what do you think? • What about meal plans?
Thank you for sending in your questions, honestly keep them coming! Don’t forget to subscribe and follow from wherever you are listening from too, so you never miss an episode! As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
I’ve had enough and it’s time to shut down the shaming! In today's episode, I’ll be covering the topic of poverty shaming in the nutrition and diet culture community, which I think is extremely important in changing the conversation surrounding it! If you’ve ever felt shamed, insecure or hopeless when it comes to not being able to afford to buy certain foods that others are claiming you “need to eat” in order to lose weight, then this episode is for you! I’ve mentioned that I am a big supporter of meeting people where they are at and hope this encourages you on your own journey! Listen in to hear about:
• Quick thoughts on taking supplements. • The shamed and the shamers. • Food deserts, food insecurity and how access to food is a privilege. • The realities of frozen, organic and overly processed foods. • Calories can’t tell the difference between high end or generic brands. • Exercise, calorie deficits and focusing on your relationship with food. • “Sprinkle, spread, pour” and small incremental tips over time you can start now!
The real work to be done is in your head, so block out that outside noise! Remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
You read that title correctly! In this episode I explain why I believe you don’t need to exercise to lose weight! I’ll address what you might be thinking or have heard nutrition and fitness professionals say on the topic. My goal has always been to meet people where they are and share the truth about your sustainable options for weight loss. So join me as I get into these points:
• The exercise myth has made the obesity crisis infinitely worse. • Giving a chance to those who don’t want to do anything about their weight because they believe exercise is the only way to do it. • Multiple reasons why it’s okay if you don’t want to exercise- you’re not lazy! • What works for me when it comes to weight loss. • A calorie deficit means you don’t have to give up the foods you love.
I also wanted to thank you all for continuing to join me on this journey! Your comments, messages and emails where I get to connect with you mean the world to me, and I don’t take them for granted!
As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome back to another ‘Ask Whatever’ episode, where I answer your questions! Today I’ll be answering the most common questions surrounding calories. There is so much misinformation about calories, that I wanted to have somewhere you could go to get a whole bunch of answers at once! I’ll be starting with the basics, but diving deep into them and sharing some perspectives you might not have heard in the past. So let’s get started and get into the questions below:
• What's a calorie? • How many calories should I be eating? • Can you explain a "calorie deficit" and how to achieve it? • How do I start tracking? • Do I have to track carbs? Did you focus on tracking protein? • What do you use to track? • Is it true alcohol has no/low calories? • Do I need to track if I'm intermittent fasting? • How do you properly calculate calories for maintaining? • Did you adjust your calories as you lost weight? How? • Do you have to be in a calorie deficit each day or can you do it by the week? • How many calories do I need to avoid starvation mode? • Plus a bonus number 13 question!
I continue this series once a month, so if you’ve got any questions you’d like me answer on the show, submit them on my website here, send me DM on Instagram @Charlotteskanes or email them to charlotte@disruptingobesity.com. I love hearing from you!
Remember, as always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
I’m back with the first ‘Ask Whatever’ episode of the new year, thank you so much for your continued support of these episodes and for sending your questions in. Today I am starting off 2024 strong with setting a personal best by answering a record 16 amazing questions that you won’t want to miss. So stay tuned as I get into:
• Comfort food tips? • How can I be gaining weight when I made all these healthy changes? • After your near-de*th experience did you feel like your weight was protecting you? • So I don’t have to count carbs? • Skinny shaming. • How often should I weigh myself? • How much should I eat to avoid starvation mode? • Did you ever overeat when you were pursuing a deficit? • Blood type diet. • Did you have surgery? • What did you use to track? • Did you focus on protein? • Do you recommend tracking forever? • How do I figure out my calorie deficit? • Do you only eat your own recipes? • How do I track something like homemade chili accurately?
I continue this series once a month, so if you’ve got any questions you’d like me answer on the show, submit them on my website here, send me DM on Instagram @Charlotteskanes or email them to charlotte@disruptingobesity.com. I love hearing from all of you!
Remember, as always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Thank you for joining me on another episode in my 'Ask Whatever’ series, where I answer real questions from listeners like you! These episodes are always fun for me to record, so don’t be afraid to send your own along through my instagram or website, even ones you think have been asked before! Today I’ll be doing a deeper dive into a handful of questions. I’ll share advice on how to stay on track when you’ve got a lot of weight to lose, dealing with loose skin, the myth behind exercising, small ways to add movement into your life and whether or not I stuck to just water while intermittent fasting! Check out the complete list of questions below and let’s get started:
1. How do I calculate the number of calories I should eat to be in a deficit? 2. What’s your advice to keep yourself on track when you have a lot to lose? 3. Do you have issues with loose skin? Did you do anything to address it? 4. When, if ever, did you start exercising? 5. Did you drink only water before 6pm when you started eating for the day? 6. Good For You Gladys Question of the Week 7. Did you keep tracking calories once you met your goal weight? 8. I only lost 4 pounds this month. I’m so disappointed in myself, but a loss is a win right?
Remember, losing weight is a process and not a straight line. Celebrate those small wins and continue to take small actions! If you’re looking for more support on your journey, check out my resources below! Never forget to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
As we step into the new year, I'm here to guide you through the potential minefield of resolutions and the pressures associated with a "New Year, New You" mindset. While I share the excitement of a fresh start, I'm also addressing the pitfalls that often come with the territory. In this episode, we'll explore the underbelly of resolutions, the pressure to conform, and why the traditional approach might not be the most sustainable. Join me as we navigate through:
• The 92% dropout rate of New Year's resolutions and why it's time to break free from this cycle. • The perils of succumbing to societal pressure and the importance of setting realistic, achievable goals. • Ditching the all-or-nothing mentality and embracing small, incremental changes for lasting success. • A pragmatic approach to nutrition, focusing on calorie balance and making informed choices.
Let's redefine success this year by prioritizing sustainability over short-lived resolutions. It's not about drastic changes; it's about finding what works for you! This is your year, and together, we've got this. Keep trying, keep tracking, don’t be intimidated and don’t give up!
Welcome back to part two of my Surviving the Holiday Series. The holidays can come with a lot of feelings: the good, the bad and the hungry! So in this episode I want to give you some strategies you can use to cope with the season to make it even a little bit easier AND an enjoyable time for you! So let’s mitigate that holiday overeating and tune in to hear more on:
• Picking and proudly owning an incentive or reward for staying on track the next few weeks. • Having a plan and safety nets in place, especially with potential triggers. • Eliminating the “I’ll start next year, or after this holiday” mentality- start now! • Weekly calorie spacing and how I do it safely and efficiently.
The holidays are all about celebrating, so why not celebrate the way you did things differently this year? So before I see you in the New Year remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
The holidays have arrived and for most of us, that can come with a lot of dread and intimidation. Let’s not only ‘get through’ this season, but allow it to become enjoyable too! In today’s episode I’ll be sharing my best coping strategies and how to navigate the season a bit differently. So dive in to hear more about:
• How to create less stress and anxiety around the holidays to decrease the amount of stress-eating it could likely lead to. • Framing yourself to have a positive mindset and living in an environment of yes. • The importance of tracking and awareness this season. • Eliminating the “earn to burn” exercise strategy when it comes to calories.
Putting in the extra work will not only help set yourself up for success in the new year, but can allow you to feel better about yourself in general! Next week I’ll be back with part 2 of this Surviving the Holidays series, where we’ll be talking about some serious strategies.
I’m coming back with the sixth installment of my 'Ask Whatever' series just in time for the holidays! I am thrilled with all the questions so keep them coming! Here’s a look into what I’ll be answering today with a bunch more tips addressed throughout:
• I binged last night and gained 3 pounds... • What to do when a family member wants to lose weight with you, but they don't try • How do I stop my sweet tooth? • Did I experience depression throughout my weight loss journey? • What kind of exercise did I do to lose weight and what I recommend when starting out.
I continue this series once a month, so if you’ve got any questions you’d like me answer on the show, submit them on my website here, send me DM on Instagram @Charlotteskanes or email them to charlotte@disruptingobesity.com. Love hearing from all of you!
Stay tuned for the holiday survival series and as always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
This is a tough time of year! The space between Thanksgiving and Christmas, where everything seems like it’s geared towards indulgent eating, can feel like a month-long binge. Additionally with the new year on the way, it can also start to feel just as hopeful as it is hopeless, when you might be choosing between depriving yourself completely or letting yourself off the hook. In this episode, I want to touch on how this is a crucial season in changing your mindset and setting yourself up for success for the next 4 quarters to come. Listen to this episode to hear more on:
• The “grief panic” that sets in and why it’s unproductive to say goodbye to foods you enjoy. • You’re not the problem, the plan you have set for the new year is the problem. • Mindset shifts with how you feel about eating, and deciding what kind of headspace you want to go into holidays with. • Depriving yourself vs. indulging in everything over Christmas. • The last quarter, not the first, sets the tone for the rest of the year.
It’s hard to work towards your goals when it feels like that ship has already sailed and it’s even more difficult to get things under control when you feel like you already blew it, so don’t overcomplicate things and meet yourself where you are currently!
In the meantime, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome to this bonus episode of my Monthly Questions series! There has been a backlog of questions I’ve been wanting to answer so I’m covering a lot in this episode! However, if there is a topic you’d like more clarity on, send me a message about it and I’ll consider returning to it more indepthly in the future! Here’s a look into what I’ll be discussing today with a bunch more added throughout:
• Irrational Carb Fear and what starches you should eat. • Can you eat fast food while trying to lose weight? • How many calories you should be eating a day and TDEE (Total Daily Energy Expenditure). • If you feel the need to clear your plate every time. • Do you have to exercise in order to lose weight? • What if you’ve lost weight and no one has noticed? • How to introduce fruits and vegetables into your diet.
I continue this series once a month, so if you’ve got any questions you’d like me answer on the show, submit them on my website here, send me DM on Instagram @Charlotteskanes or email them to charlotte@disruptingobesity.com. Love hearing from all of you!
Goals and expectations are not even close to being the same thing. Join me on today’s episode to talk about how we can separate the two in order to avoid unrealistic standards and motivate ourselves to achieve incremental changes each day! So tune in to hear and learn more about:
• Little goals vs big goals and how they influence each other. You need smaller goals to move the needle! • The grass isn’t greener on the other side! Don’t lust after the circumstances of others on this journey. • Expectation management and not setting yourself up to fail. Unrealistic goals are only motivating when they are met. • The reality of the toxic dieting industry. • Tracking your progress with more than just the scale.
Goals and expectations can not just be possible, they also need to be probable if you are serious about achieving them. This can be done through smaller goals that are measured by more than just numbers on a scale!
In the fourth installment of my Monthly Questions series, I answer your questions and share advice on anything weight loss related. Nothing is off the table, even when it gets personal! Tune in to hear answers on the topics:
• Is clear alcohol low calorie or calorie free? • What to prioritize when you start to gain back the weight that you were trying to lose. •"I’ve only lost X amount of pounds in X amount of time and I had higher goals, is something wrong with me?" •What keeps you full when you feel like you're hungry all the time? •Why do I do what I do? What motivates me to share my advice and experiences?
Welcome to the 3rd and final episode of our “Saboteurs and Enablers” series. If you haven’t already, I encourage you to come back and listen to part one and part two. In part one I talked about recognizing and coping with Saboteurs, the people who do things to throw off your weight loss game. In part two I did the same thing with Enablers, the people who help you throw off your own game. Today I’ll be talking about what to do if that person is you and you're the one sabotaging and enabling yourself. It’s not bad to admit that this is most of us the majority of the time, so tune in to here more about:
• Eating alone isn’t the problem, it’s the reasons why you’re doing it that can be problematic. • Making yourself aware of your habits, so you can make a plan of action. • How you can use the 3A way (full episode on the topic here) to really see and change how you interact with food. • Taking a good look at the way you talk to yourself about food and limiting statements or internal dialogues.
Confronting yourself about your eating behaviors and patterns is hard, but it’s necessary if you want to get a handle on your obesity. Remember to start with small incremental changes where you can!
As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome to the 2nd episode of our 3 part series on “Saboteurs and Enablers”. Last week we looked at saboteurs, and if you missed that episode I’d definitely encourage you to go back and listen to it here. Saboteurs are the people who do things to derail your weight loss, while today we’ll be talking about enablers, the people who help YOU derail your weight loss journey on your own. Enablers can be tricky because of how they feel supportive at times when you need it most, so listen in to hear more on:
• How enablers give the permission we’re searching for to take a break and give us someone else to blame. • The myth and trap that saboteurs are negative while enablers are positive. • How to deal and approach enablers. • Taking a look at your role in this and reflecting on your behavior.
If you are interested in learning more about The 3A Way tool that I mentioned, check out my past episode 12 on the topic here!
Tune in next week for the last part in the series!
In the meantime, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
I don’t owe anyone my body and neither do you! With the weather getting hotter as we step into the full swing of summer here in Canada, the topic of people asking me if I’m hot in the clothes I’m wearing starts to get old and it happens every single year. So in this episode, I’ll be sharing why I usually like to stay covered up and my thoughts on the “wear the shorts” movement. Tune in to this episode to hear:
• A few different reasons why I don’t like to show my arms or legs. • When “wear the shorts” people say you’re “letting the team down”, when it has nothing to do with you. • My recommendations for light long sleeved clothes. • Why it’s okay to not be completely comfortable with how you look. • Weight loss is not a team sport and no one deserves to feel shame.
Wear what you want. Eat what you want. You need to build yourself up so you have the confidence to keep going, because you CAN! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Weight loss is already incredibly difficult on your own until you calculate the other people in your life into the mix. This is the first episode in a 3 part series where I’ll be talking about saboteurs and enablers. Today we’ll be focusing on saboteurs, the people who try to throw you off track in this journey. So listen in to hear more on:
• What a saboteur is and how understanding their possible motivations can help how you feel about them. • Reminding yourself what they are doing is about them, not you. • Knowing you have choices in how you respond and what you do about it. • 3 big things your response might be dependent on, and questions you can ask yourself.
At the end of the day, you can only control your own choices in these situations, so taking the time to think about it and have a plan can make all the difference.
If you are interested in learning more about The 3A Way tool that I mentioned, check out my past episode 12 here!
So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
We are back with the 3rd installment of my Monthly Questions series, where I answer your questions and share advice on anything weight loss related. Nothing is off the table, even the questions I hate to see like a few of the ones below! Tune in to hear answers on the topics:
• If the calories on food packaging is just estimates, what’s the point in tracking? • What do I do when the scale is stuck and I’m not losing any weight? • What if I don’t care about becoming healthy and only want to lose weight to be “skinny”? • How to cope with experiencing jealousy of other people who are losing weight faster than yourself.. • Is there a way to live off meal replacement shakes alone?
I cannot tell you how important it is to establish the different concepts between present and mindful eating , but also how they go hand and hand together. When you want to lose weight, it’s not about the food, but changing your whole thought-pattern, interaction and relationship with it, which is what I’ll be covering in today's episode. Being present and mindful now so you can feel more satisfied later! So let’s get into it as we chat about:
• What present vs. mindful eating is and what the major differences are. • Forming memories for your brain so you can eat less of what you enjoy. • Biggest tips surrounding the five senses to become present when eating. • How multitasking while eating can hurt you. • Paying attention to the conversations with yourself before, during and after you eat.
It will take time, but if you can grasp these concepts in a way that works for you,, you will notice a change!
As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Wherever you are in your weight loss journey, you are going to have days where you gain weight. I wanted to talk about this in today’s episode because I believe that it needs to be normalized in the weight loss community. We need to talk about the hard feelings and the things that scare us!
Give it a listen to hear more on: • Changing your negative self-talk and mindset. • How to accept this fact in order to take away its power. • My personal story with pregnancy loss and gaining back half my initial weight loss in a short time. • Not making a decision is making a decision about your obesity- starting small is a win!
So grateful you're here and thank you to everyone who has sent me support over the past month. Recovering and excited to get back on social media!
Keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
This episode is going to be a bit different than usual. If you follow me on instagram, you’ll know I was recently hospitalized and had to undergo emergency surgery, with another one scheduled.
In this episode I’ll be sharing a life update about: • What happened and my current headspace while recovering. • Why I think it’s important to share my journey in hopes of encouraging your own. • How weight loss has helped me prepare for this moment and given me the perseverance to keep going. • Learning how to embrace and celebrate the small wins through your weight loss.
A BIG thank you to everyone for all of your support and kind messages!
Remember to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
Welcome back to the 2nd episode in my Monthly Questions series, where I answer your questions and share advice on anything weight loss related! So tune in to hear learn more about:
• Changing your mindset on treating yourself and food as a reward. • Reasons why people will tell you you’re too thin once you start losing weight and how to handle it. • Regaining weight fast after coming off “diabetes turned weight loss” medications and what to do next. • An introduction to intermittent fasting and ratios if you’re looking to start.
I’ll be doing the 3rd episode in this series in 1 month, so if you’ve got questions you’d like me to answer, submit them on my website here, send me DM on Instagram @Charlotteskanes or email to charlotte@disruptingobesity.com. Nothing is off the table, ask away!
In the meantime, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!
I don't like rules, especially when it comes to losing an extreme amount of weight. I prefer safety nets - something to keep you from giving up and motivate you to stay on track until you get to that healthy body.
In this episode, I talk about the safety nets you need for extreme weight loss. We'll cover why I believe I'm lucky to be alive, the mindset you need to lose a lot of weight, and why no one deserves to be shamed because of their size.
What You'll Learn:
Why I don't like weight loss rules
What safety nets for extreme weight loss are
The experience of being obese and terribly sick
Why restrictions don't work in weight loss
How to use your trauma to help others
How to talk about obesity in a helpful way
Why no one deserves to be shamed because of their size
The problem with encouraging super-obesity
How to deal with obesity-related depression
The mindset you need to lose a ton of weight and keep it off
Does anybody else Miss Richard Simmons? Because I sure do. I miss how he made me feel with the 'Sweatin to The Oldies' workout videos. Now, I don't exercise and I don't teach it, but I still miss him and in this episode I’ll explain why.
You’ll hear how Richard Simmons created a space for people dealing with extreme weight loss when it wasn't a thing like it is now. I'll also share why I believe making overweight people feel worse about themselves when they already feel bad enough is counterproductive and cruel.
What Is Covered:
Why I miss Richard Simmons
The harmful effects of fat shaming
How to set realistic expectations for weight loss
The war between bariatric surgeries and natural weight loss
The tough love approach to losing weight
Why making fat people feel bad about their weight is counterproductive and cruel
We all have food maps. These are pathways in our brains based on all the food experiences we've had since we were kids. It's how you're wired and how you've programmed your brain to eat and enjoy food.
In this episode, I talk about food maps and what you can do to rewire yours. Because if you're going to change your relationship with food, you must work on your food map and change the path to food in your brain.
I get asked a lot of questions regarding weight loss. I also tend to get asked the same questions repeatedly, so I thought I'd dedicate a monthly series to your nagging weight-related questions.
In this episode, I'll try to answer some of your questions and offer insights based on my personal experience. We'll cover topics like the dos and don'ts of calorie tracking, what to do when you cannot exercise, the best way to manage your carb and sugar intake, and much more.
What You'll Learn:
How to calculate your daily calorie needs
The diet rules you must break to lose an extreme amount of weight
The do's and don'ts of using a calorie tracking app
Ways to build awareness around what you eat
Mental and emotional reasons for dropping calories
What to do when you cannot exercise
Ditch the unsustainable meal plan and try this instead
Should you cut out carbs & sugar to lose weight?
If you have questions that you'd like answered, send them in through the podcast page on my website, social media DMs, or reply to any of the stories on Instagram.
Welcome back to another episode in my 'Ask Whatever’ series, where I answer real listener questions that I’ve received! This week I’ll be diving into a few topics I’ve actually been avoiding for some time, so I’m excited to run through them! I would love to hear more questions from you on socials even if you think they’ve been asked before, as it signals that they are topics I should explore again more deeply- so keep them coming! Join me in this episode as I get into a variety of questions, from my thoughts on prepackaged and frozen dinners, to tips for parents trying to lose weight, to processing low emotions and feelings from others, to even a handful of fun facts you might not know about me! Tune in to hear me answers all the questions below:
1. How did you deal with feeling invisible to others - overlooked and ignored? 2. It’s been 2 months and the scale isn’t moving. Am I missing something? 3. How did you get started and how did you figure everything out?! I feel like I’m drowning in everyone’s dos and donts. It’s frustrating and discouraging. 4. Can you do an intro on yourself? 5. You lost weight while having young children, what practical advice or strategies would you give to parents trying to lose weight? 6. Did you eat whatever you wanted just less of it when you first started? 7. I think I heard you say you did keto. Is that true? 8. What is your take on whole milk vs. fat free vs. oat or almond milk? 9. I’ve had people tell me that it just wouldn’t be the same if I lost the weight. 10. Do you recommend using prepackaged food like salads? 11. How do you recover mentally/emotionally from a binge? 12. Good For You Gladys Question of the Week 13. Besides MyFitnessPal where do you recommend to track? 14. Were there times where you thought your hard work wasn’t going to pay off?
Remember, even if you think you can’t, I want you to know that YOU CAN! I am always here to help and hope you’ll check out my list of amazing resources below! I plan to host a live Q&A soon, so keep your eyes peeled on my Instagram @CharlotteSkanes where I’ll share all the details about when and where! So keep trying, keep tracking, don’t be intimidated and don’t give up.
Spread, sprinkle, and pour - the three low-hanging fruits for extreme weight loss. If you want to sustainably lose a ton of weight, these are the first food groups you should concentrate on. Forget the traditional macros; I want you to look at things you spread, sprinkle or pour.
In this episode, I'll discuss the easiest way to cut a lot of calories from your diet with little to no disruption to your satisfaction. We'll also cover how to lose weight healthily and sustainably - and keep off the lost weight with good habits.
What You'll Learn:
The low-hanging fruit of extreme weight loss
How to make small, incremental changes to what you eat
The best route to sustainable weight-loss
The main driver of weight loss recidivism
Why you'll never lose weight without self-awareness
How to cut some serious calories from your diet
Ways to shift your mindset for healthier weight loss
So you have been consistent with your weight loss regime. You're doing everything right, and it even feels like you're losing weight. But what do you do when the scale stops moving? Or worse, when it starts moving in the wrong direction?
In today's episode, I'll share a much better way to track your progress when the scale seems to turn its back on you. We'll also discuss how to keep yourself motivated without falling back into your old habits and patterns.
What You'll Learn:
What to do when the scale stalls
The pros and cons of weighing yourself daily
Why you should ditch your weighing scale
The best way to measure weight loss success
Weight loss signs to look out for
The benefits of taking before/after weight loss pictures
The mindset you need to lose an extreme amount of weight
How to keep yourself from falling into old habits and patterns
How to use a yarn to track your weight loss progress
The frustrations that come with non-linear weight loss
Do you need an accountability partner to lose an extreme amount of weight? I already know the pushback I'll get on this, but I believe you don’t. Losing weight is a personal thing. It’s not a team sport, and there's definitely no group work. Yes, everybody wants support, but thinking you're going to bring somebody along with you on your weight loss journey is just another form of self sabotage.
In today’s episode, I’ll be explaining why there’s no plus one in extreme weight loss. I’ll also share the type of support you need to lose weight, as well as how to keep going when everything seems impossible.
What You’ll Learn:
Understand that weight loss is a personal thing
Is support a necesity for weight loss?
Lessons I learned from my weight loss journey
Effective weight loss strategies
Accountability and weight loss
Psychological and physical reasons you don’t want to lose weight
Why losing weight is not a team sport
The stressful part of losing a lot of weight
Ways to start fixing your relationship with food
How to keep going even when things seem impossible
What other people think of you is none of your business. People will have opinions about your weight loss, just like they have opinions about your weight. And for some reason, the more you reveal about your journey, the more people will have something to say about it - and not all of them will be polite or pleasant.
In this episode, I'll discuss why you need to disregard what people think about your weight loss. I’ll also share how you can learn to lose an extreme amount of weight the best way you know how, regardless of what other people think.
What You'll Learn:
How to learn to disregard other people's opinions
Why losing a lot of weight does not have to be a miserable experience
Mental shifts to stop worrying about other people's opinions
The ever-growing obesity crisis
Pros and cons of weight-loss surgery
Why single-food diets are unsustainable
Better ways to fix your relationship with food
How to claim the healthy body you deserve
Why you need to stop oversharing your weight-loss journey