Disrupting Obesity – Détails, épisodes et analyse

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Welcome back to Weight Loss Wednesday. I cannot believe we are already on our ninth edition of this series. You keep sending in brilliant questions and I truly love answering them, so thank you. Keep them coming.

Today I am digging into emotional eating, holiday baking strategies, how my program works for those using GLP1s, my go to calorie tracking app, and a fun question about my favourite fictional characters. A little mindset, a little practical strategy, a little geekery. The perfect Wednesday mix.

In this episode, I cover:

• Emotional eating without shame
How to tell when it is time to comfort yourself with food versus when to take a more structured approach
How to stay in control and build awareness
Why the aim is not to eliminate emotional eating, but to evolve your relationship with it

• Holiday baking decisions
Should you bake? Hack recipes? Avoid it entirely?
How to protect your progress and your peace this season
Why hacked recipes can be an excellent tool rather than a punishment

• GLP1s and my program
Why the GLP1 can be a tool, not the entire solution
How my program supports mindset, behaviour and food relationship transformation
Why you still benefit from learning calorie awareness and emotional management

• My favourite calorie tracking app
The one I use, why I like it, and how I track now while maintaining

• A fun wrap up
My favourite fictional characters and superheroes
Spoiler: I'm team Buffy, always

Key takeaways

• Awareness is the most powerful tool when navigating emotional eating
 • You do not have to choose between indulgent treats and hacked treats at the holidays
 • Weight loss tools only work long term when paired with mindset work
 • Progress over perfection, always
 • Small shifts in habits count, so celebrate them

Want to submit a question?

You can submit your Weight Loss Wednesday questions at disruptingobesity.com, or send them to me on Instagram. I love hearing from you.

See you next week.

Support the show

Thank you for 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 am talking about what to do when you feel stuck, flat, or like you have lost your footing a little bit in your weight loss journey. This is not about starting over. I am not interested in the start stop cycle and I know you're not either. This is about refreshing your approach, clearing the mental clutter, and getting grounded again so that you can keep going.

Sometimes we hit a point where it feels harder than it should. We feel like we are doing the right things but the scale is not moving or our momentum has dipped. It happens. It's normal. It does not mean you have failed or that you need to scrap everything. It simply means it is time to reset your basics, tighten your foundation, and remind yourself of what actually works.

In this episode, I walk through the practical checks I do when I need a refresh, the mindset shifts that help me stay in forward motion, and how to keep this feeling temporary instead of turning it into a restart.

In this episode I cover:

• Why a refresh is not a restart
• Checking your TDEE and app settings for accuracy
• When to move from eyeballing to measuring
• Spread, sprinkle, pour foods and how they creep up fast
• Letting yourself have the food you love without restriction
• Water intake and why it still matters
• Staying present and mindful with your food
• How to manage the mental and emotional side when it feels tough
• The reminder that this only lasts if you stop trying

Support the show

Thank you for 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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On this week's Weight Loss Wednesday I'm answering 5 questions. We're taking a look at:

• Plateaus
• Macro Tracking
• Eating Windows
• Substitutions and Recipe Building
• A slightly snide question about yours truly

Support the show

Thank you for 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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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!

Past Episodes Mentioned:
015 There is No Plus One in Extreme Weight Loss
009 Don't Exercise to Lose Weight

Support the show

Thank you for 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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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!

Support the show

Thank you for 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 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!

Past Episode Mentioned:
019 Food Maps
009 Don't Exercise to Lose Weight

In the meantime, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Support the show

Thank you for 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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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!

Past Episode Mentioned:
030 Your Questions IV: (Unrealistic Goals)

As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Support the show

Thank you for 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 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?

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.  Ask away!

Past Episodes Mentioned:
017 Spread Sprinkle Pour
016 When the Scale Stalls
022 Your Questions II: (Intermittent Fasting)

Don’t forget to keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Support the show

Thank you for 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 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!

Support the show

Thank you for 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 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!

Support the show

Thank you for 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

Website
Instagram
Youtube
Facebook