In this Q&A, I answer four questions that come up during weight loss and maintenance. I talk about whether I still track my calories, how to get the last stubborn pounds off, what to do when food disappoints you, and how I stopped obsessing over the foods I thought I could not have. 

In this episode I cover:
• Whether I still track my calories and why
• What to look at when the last 30 pounds refuse to budge
• How to handle food disappointment without spiraling
• How eat whatever you want just less of it changed everything for me
• Tracking is a tool you can use when and IF you need it
• The final stretch requires patience, accuracy, and sometimes a small calorie tweak
• Food disappointment is normal and you always have a choice
• Removing deprivation makes the calorie deficit easier
• Beating yourself up never works
• You can change your relationship with food by changing the way you talk to yourself

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 talk about one of the most powerful tools you can use to lose weight and change your relationship with food: safety nets. These simple boundaries help you stay in a calorie deficit, stop the mindless eating that sneaks in throughout the day, and rebuild trust with yourself while you work on long term change.

I share examples from my own 201 pound loss and from inside Flamingo Forum, including things like eating with the fridge door open, grabbing bites during meal prep, overeating after weigh in day, and why I used to eat hot dogs straight from the package. More importantly, I walk you through how to spot your own patterns and create safety nets that actually support you.

If you feel like you keep sabotaging yourself or you cannot trust yourself around food, this episode will help you understand what is going on and what to do next.

In this episode I cover:
• What safety nets are and why they work
• How they help you stay in a deficit without feeling deprived
• Why trust and time matter more than willpower
• How to use the 7 Pillars to build your own safety nets
• My favorite starter safety nets you can try today

Starter safety nets to try:
• Eat whatever you want, just less of it
• My hands are empty when I chew
• I do not eat standing up
• I do not eat in the car
• I do not eat from the packaging

If you want coaching, support, or a community that understands exactly what you are working on, you can join me inside Flamingo Forum. More info at disruptingobesity.com.

Let me know what safety nets you try this week and what you notice.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 back to Weight Loss Q&A. In episode 182, I’m answering four new questions on TDEE confusion, food judgment, hair loss during weight loss, and fasting rules. 

If you’ve ever second-guessed your calorie numbers, worried about things like “chemicals,” or wondered if you’re doing fasting “wrong,” this episode will help you cut through the noise and focus on what actually works.

What I cover in this episode:

• Why TDEE numbers are different across apps and calculators
• How weight loss goals inside apps can change your calorie targets
• Why I recommend double checking your numbers with an online calculator
• The problem with dropping calories too fast too soon
• A real talk about food shaming and the “chemicals” argument
• Why focusing on ingredients can distract from the real work
• How to think about effort, progress, and supporting yourself and others
• Hair loss during weight loss and when to talk to your doctor
• My experience with hair loss and recovery
• Clean fasting, diet pop, and zero calorie drinks
• Whether milk or creamer in your coffee “breaks” your fast
• Why protecting your routine and mindset matters more than perfection

Key takeaways:

• Your calorie target should be sustainable, not aggressive
• Not all advice needs to be followed, especially if it makes your life harder
• Kindness beats judgment, especially when someone is trying
• If something small helps you stay consistent, keep it
• You do not need to overhaul your entire life to lose weight

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Weight loss takes time. You already know that. But knowing it and actually living it are two very different things.

In this episode, I’m getting real about what “this takes time” actually looks like when you’re in it. The boredom, the frustration, the weeks where nothing happens, and the mental work required to keep going anyway.

We’re talking about expectations, patience, and why setting yourself up for a longer timeline will actually make this easier, not harder.

I also share some of my own experience losing over 200 pounds, regaining weight, losing it again, and what finally made the difference long term.

This one matters if you’ve ever felt like it’s taking too long and wondered if you’re doing something wrong.

You’re not.

You’re just in the middle of it.

What I cover in this episode:

• Why weight loss almost always takes longer than you think it will
• What realistic timelines actually look like
• Why scale fluctuations can make the process feel even slower
• The mental and emotional commitment required for long term weight loss
• How boredom becomes one of the biggest challenges
• Why changing your relationship with food makes the timeline easier to handle
• The difference between fast, restrictive methods and sustainable weight loss
• How small wins help you stay motivated over time
• Why support matters so much in a long journey
• The truth about averages including medications like GLP-1s
• What I learned from losing, regaining, and losing again
• Why maintenance is the real goal, not just weight loss
• How to think about time in a way that actually helps you keep going

The time is going to pass anyway.

The question is what you want your life to look like when it does.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 back to another Q&A episode. In this one, I’m answering your questions about calorie deficits, emotional eating, tracking tricky foods, and a more personal question about inspiration.

This episode gets into the nuance of doing this in a way that actually lasts, without burning out, spiralling, or trying to be perfect.

In this episode, we cover:

•  Whether you need to hit your calorie target every day 
•  Why under-eating can lead to burnout and fatigue 
•  Strategies to manage emotional eating more effectively 
•  How to apply the 3A Way in real situations 
•  Letting go of the idea that emotional eating has to be eliminated 
•  Being intentional and aware with your food choices 
•  How to track foods like ribs using cooked weight 
•  Why sauces and add-ons matter for accuracy 
•  A personal look at inspiration and what keeps me going 

Key reminders:

•  Consistency beats intensity every time 
•  You do not need to do more, you need to keep going 
•  Control is the goal, not perfection 
•  Small awareness shifts can change everything

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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You lost the weight. What now?

In this episode, I’m diving into maintenance mode. The part no one really prepares you for, but the part that actually matters the most long-term.

Because here’s the reality. Most people regain the weight. Not because they’re lazy or broken, but because they never learned how to maintain it.

So today, I’m breaking down what maintenance mode actually looks like, why it feels so uncomfortable at first, and how to navigate it without spiraling every time the scale moves.

This episode is for you if you’re at your goal, close to it, or even just starting. Because how you lose the weight is directly tied to whether you keep it off.

What I cover in this episode:

• What “Maintenance Mode” actually means
 • Why jumping straight back to higher calories can backfire
 • The reality of metabolic changes after weight loss
 • How to slowly increase calories without triggering regain
 • Why fear of regaining weight is completely normal
 • The emotional whiplash of reaching your goal
 • Why maintenance is a completely new skill set
 • The truth about tracking forever (and why you might not need to)
 • How your relationship with food determines long-term success
 • Staying an active participant with your eating habits
 • Emotional eating in maintenance and how to manage it
 • Why restrictive diets make maintenance harder
 • How to build trust with yourself after weight loss
 • The importance of celebrating every version of yourself
 • Why you can still learn these skills even after hitting your goal

Maintenance is not the end of your journey. It is a new phase that requires intention, awareness, and patience.

You do not need to live in fear of regaining your weight, but you do need to stay engaged with your habits and your relationship with food.

The same tools that helped you lose the weight are the ones that will help you keep it off.

And most importantly, you can absolutely be part of the 15% that keeps the weight off.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 Q&A episode, I’m answering your questions about weight loss expectations, getting back on track after a setback, alcohol and fat loss, and navigating vacation without losing progress.

We talk about why big drops at the beginning aren’t the goal, how to stop a binge spiral without going all-or-nothing, and how to approach situations like travel in a way that actually supports long-term success.

This episode is focused on helping you stay consistent, even when life isn’t.

In this episode, we cover:

•  Why weight loss isn’t “supposed” to be faster at the beginning 
•  The problem with aggressive calorie cuts 
•  How to regain control after emotional eating or bingeing 
•  Using small steps instead of all-or-nothing thinking 
•  Alcohol and weight loss - calories, myths, and realistic expectations 
•  Managing food and drink choices on vacation 
•  Why aiming for maintenance can be the smarter goal 
•  How to avoid the “I’m on vacation, so nothing counts” mindset 
•  Simple strategies to stay on track without overthinking 

Key reminders:

•  You don’t need to be perfect—you need to be consistent 
•  Small steps still count (and they add up) 
•  You can handle more than you think you can 
•  Progress isn’t ruined by a week, it’s built over time 

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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If you’ve ever said “I’m doing everything right and the scale isn’t moving” this episode is for you.

This week, I’m building on our conversation about accuracy and diving deeper into one of my core tools: Spread, Sprinkle, Pour.

This is one of the simplest and most effective ways to create a calorie deficit without blowing up your life, cutting out your favourite foods, or white-knuckling your way through the day.

We’re not taking your burger away.
We’re just having a conversation about how much extra stuff is on it.

Inside this episode, I walk you through how to use small, incremental changes to reduce calorie-dense extras like sauces, dressings, and toppings, without triggering that all-or-nothing spiral that derails so many people.

Because the goal isn’t perfection.
The goal is sustainability.

What I cover:

• What “spread, sprinkle, pour” actually means and why it works
• Why calorie-dense add-ons are the easiest place to start
• How to create a deficit without cutting out the foods you love
• The real reason “doing everything right” often isn’t accurate
• How to use small reductions to build consistency over time
• Why awareness comes before change (and why that part can feel soooo uncomfortable)
• How this method helps you change your relationship with food
• What to prioritise (and what to stop overthinking) to avoid burnout

You don’t need to overhaul your entire diet.

You need to get honest about what you’re adding and start shaving it back in a way that still lets you enjoy your food.

Small changes. Repeated often. That’s where the magic is.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 back to another Weight Loss Q&A. This one digs into 5 more listener questions. 

• What's your calorie limit count?
• But how do you actually change your relationship with food? I hear it all the time and I don't understand HOW.
• With all the weight loss what did you do about excess skin? If you didn't exercise, did you need to have surgery to remove it?
• Is it necessary to track non-starchy vegetables? 
• If you're open to sharing, I'm curious what your health issues are? You mentioned nearly dying?? What happened?

This one covers a lot of ground. 

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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...

If you feel like you’re doing everything right and the scale still isn’t moving this episode is for you.

This is one of the hardest conversations to have in weight loss, and it’s one that brings up a lot of feelings. Frustration, denial, anger, shame, all of it is completely normal.

But it’s also one of the most important things to understand if you want to keep going.

Because most of the time, when the scale isn’t moving, it’s because there are accuracy issues in your tracking.

And I know how hard that is to hear.

In this episode, I’m walking you through what accuracy actually means, why it’s so difficult to get right, and how your emotional reaction to it can either keep you stuck or help you move forward.

We’re talking about the real reason people stop losing weight, the patterns I’ve seen over and over again, and how to approach this without falling into denial or beating yourself up.

This isn’t about being perfect.
It’s about being honest enough to make progress.

In this episode, I talk about:

•  Why “I’m doing everything right” might not be as accurate as it feels 
•  What’s actually happening when the scale won’t move 
•  The two most common reactions: denial and self-blame 
•  Why neither of those responses will help you move forward 
•  The emotional side of accuracy issues and how they can block progress 
•  Why feeling bad about yourself doesn’t lead to change 
•  How small inaccuracies can completely erase your calorie deficit 
•  Why you will never be 100% accurate and why that’s okay 
•  How accuracy needs change throughout your weight loss journey 
•  Why it doesn’t necessarily get harder as you go 
•  Simple, practical ways to improve your accuracy over time 
•  What “spread, sprinkle, pour” means and why it matters 
•  Why accuracy issues are part of a successful weight loss journey 

If the scale isn’t moving, you’re not in a calorie deficit.

That’s not a criticism. It’s not a failure.

It’s just information and it’s something you can work with once you’re willing to look at it honestly.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 Q&A, I’m answering your questions about staying focused, tracking your food, navigating social situations, and figuring out recipe calories without losing your mind.

We talk about why it’s so hard to follow through even when you know exactly what to do, and how to stop fighting yourself and start building habits that actually stick.

I also share practical tools and strategies that make tracking easier and more accurate, including how to break down recipes and portion sizes in a way that actually works long-term.

This episode is a mix of mindset and method because you need both.

In this episode:

•  Staying focused and committed when motivation comes and goes 
•  Understanding the internal conflict around food choices 
•  Why small wins matter more than big changes 
•  How to use focus (big vs. small) to stay on track 
•  Calorie tracking apps I recommend 
•  Navigating meals at other people’s homes 
•  My approach to weighing yourself 
•  How to accurately track recipes and portion sizes 
•  Using batch totals and grams for better accuracy

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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...

Emotional eating gets talked about a lot but not in a way that actually helps you understand or manage it.

In this episode, I’m breaking emotional eating down into three core drivers: comfort, reward, and cope and once you see it through this lens, everything starts to make a lot more sense.

This is not about trying to “fix” emotional eating or eliminate it completely.
That’s not realistic and it’s not the goal.

This is about learning how to work with it instead of feeling like it’s controlling you.

If you’ve ever felt like emotional eating just happens on autopilot, this episode is going to give you a much clearer way to approach it.

What I cover:

• The three drivers of emotional eating: comfort, reward, and cope
• Why emotional eating isn’t only about negative emotions
• The truth about emotional eating and why everyone does it
• How guilt and shame actually push you deeper into the cycle
• Why your self-talk around food matters more than you think
• The difference between mindless eating and being an active participant
• How to identify your emotional eating patterns
• Why certain foods “work” better for certain emotions
• How “wasted calories” happen and how to avoid them
• Real-life safety nets that help you stay in control
• How to plan for emotional eating instead of reacting to it
• Using awareness, acknowledgement, and accountability (the 3A way)
• Why your goal should NOT be to eliminate emotional eating

You’re not broken for emotionally eating.
You’re human.

The goal isn’t to stop, it’s to understand it, take control, and make it work for you.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 answering your questions on balancing weight loss with a busy life, managing physical and emotional challenges, and what it really looks like to stay consistent long enough for things to feel easier.

We talk about the reality of starting and stopping, how to reduce overwhelm, and why building skills instead of chasing perfection is what actually changes everything.

I also share my experience with chronic pain, how it impacted my journey, and the mindset shifts that helped me keep going even when things felt heavy.

And we finish with a very real conversation about what it’s like to live at a healthy weight, without obsession, without constant tracking, and without the mental noise.

🟡 How to approach weight loss when you have young children
🟡 Practical ways to reduce decision fatigue and make things easier
🟡 Why giving yourself grace is essential (not optional)
🟡 What “starting and stopping” really means and why it’s normal
🟡 Whether weight loss actually gets easier over time
🟡 How to navigate weight loss while living with chronic pain
🟡 The difference between physical hunger and emotional hunger
🟡 What changes when you reach a healthy weight
🟡 Whether calorie tracking is something you do forever

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 week, I’m doing something a little different.

I’m sharing part of a presentation I created for the Flamingo Forum because this is one of the most important pieces of the weight loss process, and it’s not something we talk about nearly enough.

We’re talking about goals and expectations.

Most people focus on their goal
Very few people stop to think about their expectations

And that’s where things start to fall apart

Because you can have a perfectly reasonable goal, but if your expectations don’t line up with reality, you’re going to feel like you’re failing even when you’re doing everything right

In this episode, I break down the difference between goals and expectations, how to make both of them work for you, and why managing them properly is critical if you want to keep going long enough to lose the weight and keep it off

I also walk you through how to calculate your weekly average and use it to set realistic timelines, along with a deeper look at non scale victories and why they matter more than most people think

What I cover:

• The difference between goals and expectations
 • Why unrealistic expectations lead to frustration and loss of momentum
 • The difference between possible and probable
 • Why weight loss does not happen in a straight line
 • How to calculate your weekly average weight loss
 • How to use your data to set realistic timelines
 • What happens when your timeline becomes unrealistic
 • Why it is better to surprise yourself than constantly feel behind
 • How expectations impact self trust and consistency

Key Takeaways:

• Goals and expectations are not the same thing
 • Both must be possible and probable
 • Your weekly average gives you a realistic timeline
 • When the math does not work, your expectations need to change
 • Non scale victories are essential for long term success
 • Weight loss will not fix everything, but it will change a lot
 • Managing expectations is how you stay consistent

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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...

Weight loss questions are back, and this one covers everything from calorie deficits to carbs to managing hunger during the day.

We’re talking about what actually matters (and what really doesn’t), how to make changes without burning yourself out, and why doing “less” might actually be the thing that helps you keep going.

If you’ve ever wondered whether you’re eating too little, whether macros matter, or how to stop thinking about food all day… this one’s for you.

What I cover in this episode:

• What people really mean when they say “you’re not eating enough”
 • Why overly aggressive calorie deficits lead to burnout
 • How slowing your weight loss can feel like failure (but isn’t)
 • The mental side of adjusting your calories back up
 • How to start changing your eating habits once you’re aware of them
 • Why small, incremental changes are the key to long-term success
 • A simple way to reduce portions without feeling deprived
 • Whether carb-heavy days actually matter for weight loss
 • Why calories matter more than macro splits
 • Letting go of guilt around food choices when you’re still in a deficit
 • How to manage hunger during the day
 • Why your eating window matters more than you think
 • The concept of “hunger waking up” and how it affects your eating patterns
 • Finding an eating schedule that actually works for you
 • Practical ways to distract yourself when you’re not actually hungry
 • Why there is no one-size-fits-all approach to when you should eat

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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...

Last week, I talked about the most important weight loss truth. This week, we’re starting at the beginning.

Weight Loss Truth number one is simple, but it matters more than most people realise.

Weight loss is hard.

This episode is about pushing back against the idea that it should be easy, quick, or effortless. Because when you expect it to be easy and it’s not, that’s when self-blame creeps in.

And that’s where people get stuck.

There is nothing wrong with you for finding this difficult. You’re not failing. You’re doing something that is genuinely challenging, especially while living your normal life, in your normal environment, with the same triggers, habits, and people around you.

In this episode, I talk about why acknowledging that weight loss is hard can actually help you stay consistent, why the “easy” narrative is so damaging, and what really makes this process so complex.

We also get into the reality of external pressure, self-sabotage, and why focusing only on food misses the bigger picture. Because it’s not just about what you eat. It’s about your relationship with food, your environment, your habits, and your mindset.

No matter how you approach it, there is no easy way to lose weight. But that doesn’t mean it won’t get easier over time.

And it definitely doesn’t mean you can’t do it.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Weight loss isn’t one big decision. It’s a series of small choices made over and over again. And sometimes, those choices feel like a full-on internal battle.

In this Weight Loss Q&A, I’m answering questions about going over calories without guilt, whether you actually need exercise to lose weight, how to handle a plateau, and the grief that can come with changing your relationship with food. 

If you’ve ever felt conflicted, stuck, or emotional during your journey, you’re not alone.

What I cover in this episode:

• Why going over your calories doesn’t mean you don’t want weight loss
 • The internal “two voices” battle and how to handle it
 • Why shame and guilt are making things harder, not easier
 • The truth about exercise and why it is NOT required for weight loss
 • Breaking down the myth of the “right way” to lose weight
 • What to do when the scale isn’t moving
 • How to handle plateaus and why they happen
 • Where calorie tracking often goes wrong
 • Why the only way out of a plateau is to keep going
 • The grief of changing your relationship with food
 • Why feeling loss around food is normal
 • How to process those emotions without sabotaging yourself

You do not have to be perfect to lose weight. You just have to keep going.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Last summer I released my list of 101 Weight Loss Truths, and ever since then I’ve been asked the same question over and over again:

Which one is the most important?

It’s a fair question, but it took me a long time to answer it. My favourite truths are not necessarily the most important ones. Some of them matter to me personally because of how I discovered them. Others matter because they are absolutely critical if you want to lose weight and keep it off.

After thinking about it for a long time, I’ve narrowed it down.

The most important truth on the entire list is Weight Loss Truth #4: Eat whatever you want, just less of it.

In this episode I explain why both halves of that sentence matter so much. The second half is about the reality of calories and the deficit required for weight loss. The first half is where the real work happens, because it changes your relationship with food and makes long-term success possible.

I also talk about the current conversations around weight loss medications, food noise, and why learning how to handle food still matters regardless of how you lose weight.

Weight loss is not just about removing pounds from your body. It is about changing how you interact with food so that when the weight is gone, it stays gone.

And that work starts with a simple idea:

Eat whatever you want. Just less of it.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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It’s time for another Weight Loss Q&A, and in this episode I’m answering several listener questions about emotional eating, food substitutions, calorie tracking, and what happens when the excitement of new habits starts to fade.

We talk about how emotional eating is not always obvious. It is not just the big dramatic moments people tend to imagine. Sometimes it looks a lot quieter. Boredom, burnout, or simply eating because the food is there can all fall into that category.

I also respond to a very “Gladys” comment about recipe substitutions and why it is important to remember that what seems obvious to one person may be completely new to someone else. The internet allows us to share knowledge, and sometimes the simplest tips can make a huge difference for someone who has never heard them before.

We also get into a practical question about tracking calories when you are using marinades. Do you have to measure everything perfectly, or is estimating okay?

Finally, I talk about something many people experience once their habits are well established. What happens when the novelty wears off and the dopamine hit you used to feel from the process just is not there anymore?

In This Episode

• How to recognize emotional eating and why it is not always obvious
• Why unnecessary eating is often connected to emotions like boredom, guilt, or stress
• The three drivers behind emotional eating: comfort, reward, and coping
• Why asking yourself “Why am I eating this?” is such an important awareness tool
• Why not everyone knows the same food swaps and substitutions
• How small ingredient changes can significantly reduce calories in recipes
• How to think about marinades and sauces when you are tracking calories
• When it makes sense to estimate instead of tracking every calorie perfectly
• What can happen when the excitement of new habits fades
• Ways to keep enjoying food and staying motivated even after the novelty wears off

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 word deserve sounds positive. Encouraging, even. But when it comes to weight loss and your relationship with food, it can quietly become one of the most dangerous words you use with yourself.

In this episode, I’m talking about the language of deserving and how it can work both for you and against you.

Feeling like you deserve better health, more mobility, and a body that supports the life you want can be incredibly powerful. But the same word can also become a justification for the very behaviours that undermine the progress you’re trying to make.

“I had a rough day. I deserve this.”
 “I’ve been good all week. I deserve a break.”
 “I’ll skip tracking today. I deserve it.”

The problem isn’t the food. The problem is what this kind of thinking does to the trust you’re building with yourself.

Weight loss isn’t just about changing your body. It’s about building a new relationship with food and learning to trust your own decisions again. When you use “deserving” as a reason to undo the commitments you’ve made to yourself, you’re quietly pulling apart the progress you’ve been working so hard to build.

In this episode, Charlotte talks about how the language we use with ourselves can either support the work we’re doing or slowly undermine it.

You deserve to reach your goal. You deserve to build trust with yourself. And you deserve a relationship with food that actually brings you peace.

But sometimes the most important question is this:

What do you really deserve right now and in the long run?

In This Episode

• Why the word “deserve” can be both motivating and dangerous
• How “I deserve this” often becomes a justification for self-sabotage
• The connection between deserving language and self-trust
• Why short-term rewards can undermine long-term goals
• The mental side of building a new relationship with food
• How to pause and question the stories you tell yourself about food

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 back to another Weight Loss Q&A. This is number 25, and we’re covering metabolism myths, early weight loss expectations, TDEE confusion, food scales, and the question I still get almost daily: how I lost 201 pounds.

There’s science in here. There’s myth-busting. There’s practical advice. And there’s a reminder that consistency will always beat extremes.

If you’ve ever wondered whether you “ruined” your metabolism… or felt like a failure because you didn’t drop huge numbers in week one… this episode is for you.

In this episode, I talk about:

• Whether years of dieting permanently reset your caloric needs
• What research actually suggests about metabolic adaptation
• Why shifts after major weight loss are real — but usually smaller than people fear
• How to find your true maintenance calories after significant weight loss
• Why TDEE calculators can’t factor in your entire weight history
• The myth that you should lose big numbers at the start of a diet
• Why crash dieting creates fast early drops
• How extreme calorie cuts affect the scale (and why they’re hard to sustain)
• Why consistent weight loss beats aggressive restriction long term
• The difference between BMR and TDEE
• Why your TDEE should include exercise
• Why you don’t “eat back” calories when you’re using TDEE correctly
• Whether you need a food scale to lose weight
• When eyeballing portions is enough and when precision matters
• Why calorie tracking accuracy is often the missing piece
• How I lost 201 pounds in just under two and a half years
• Why calorie deficit was the real driver
• How intermittent fasting worked for me (and why it wasn’t magic)
• Why aligning your eating pattern with your natural tendencies can make weight loss easier

Weight loss is not a straight line.
Metabolism isn’t broken it’s adaptive.
Extreme deficits create extreme results… temporarily.
Calorie deficit is the mechanism. Everything else is a tool.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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At the beginning of this year, I found myself unexpectedly thrown by something simple, the “where I was 10 years ago” trend. And it surprised me. Not because I’m unhappy with where I am. Not because I’m disappointed in my trajectory. But because somewhere in there was this quiet voice asking: “Shouldn’t you be over it by now?”

This episode is about that voice.

It’s about the fear of being seen as whining.
The fear of being seen as bragging.
The fear of being “too much.”
The fear of not being enough.

It’s about the long aftermath of survival, the surgeries, the rare complications, the setbacks, the recovery periods that stretched years beyond the original crisis.

And it’s about something bigger than all of that.

Decision.

Ten years ago, I didn’t know how anything was going to unfold. I didn’t know how I was going to give back. I didn’t know how I was going to make my second chance matter.

But I decided that I would.

That’s where this episode turns toward you.

Because weight loss is the same.

You don’t start with certainty.
You don’t start with perfect belief.
You don’t start with the full roadmap.

You start with a decision.

From there, you build.

And then comes the grinding.

You repeat the behaviors that work.
You stay consistent when it’s boring.
You show up when it’s inconvenient.
You keep going when it’s slow.

Losing 201 pounds wasn't dramatic or flashy.

It was a two-and-a-half-year grind.

And grinding can wear you down.

But it also transforms you.

Nobody wants whole peppercorns tossed on their pasta. The grind changes them into something usable. Something better.

The grind is worth it.

If you feel behind…
If you think you should be further by now…
If you’re carrying something you feel like you should be “over”…

You’re not behind.

You may just be in the build.

Or in the grind.

Either way, keep going.

Decide.

And then build and grind your way forward.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 back to Weight Loss Wednesday Q&A number 24! In this episode, I’m answering your questions about appetite fatigue, emotional eating patterns, calorie targets, clean vs. non-clean eating, and the ongoing confusion around TDEE vs. BMR.

We cover a lot of ground in this one: practical strategy, mindset work, and a little myth-busting.

• What to do when it’s “time to eat” but nothing sounds appealing
• How to build a list of neutral, reliable go-to foods
• The difference between not being hungry and just feeling food fatigue
• Comfort, Reward, and Cope and whether one food can fall into all three categories (yes, it can)
• Why identifying the emotion matters more than labeling the food
• If you’re losing weight at a reasonable pace before reaching TDEE -500, should you lower calories further?
• Clean vs. non-clean eating and why the debate isn’t helpful
• The confusion between BMR and TDEE
• Why faster weight loss does not automatically mean better weight loss

If you have a question for an upcoming Weight Loss Wednesday, send it in. I answer every email, and your question might be featured on a future episode.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 Part 3 of the “101 Weight Loss Truths That Made Gladys Mad” series.

This week we’re covering truths #46–49 and they’re all in the same spicy little category:

Carbs aren’t evil.
Fruit isn’t evil.
Sweeteners aren’t evil.
Processed foods aren’t evil.

If you’ve ever felt judged for eating bread, questioned for eating grapes, side-eyed for drinking Diet Coke, or feel guilty for microwaving dinner, this episode is for you.

We’re unpacking where the fear came from, why it stuck, and why it might be time to let it go.

In this episode, I break down:

• How carbs became the villain of modern dieting
• Why fruit is being unfairly blamed
• The difference between fructose in fruit vs high fructose corn syrup
• What the sweetener research actually says
• Why processed food is not a moral failure
• How convenience can actually support long-term weight loss
• Why guilt has never helped anyone lose weight

If your weight loss plan depends on cutting out entire food groups, fearing bread, or shaming yourself for frozen dinners… we need to talk.

Sustainable weight loss is about consistency, not purity.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 back to Weight Loss Wednesday. In episode 160, I’m answering your questions about consistency with accountability, calorie perspective, low TDEE fears, sweeteners, managing sweets and chips as a diabetic, and flavour drops for water. This episode is practical, direct, and a reminder that weight loss works best when you build it in a way that actually fits your real life.

What I cover in this episode:

• Why accountability starts with awareness and acknowledgement, not willpower
• The 3A Way framework and how skipping the middle step sabotages consistency
• Why you cannot successfully hold yourself accountable to something you refuse to fully admit is happening
• How to make accountability easier
• Why consistency is incremental and does not require perfection
• Why calories are relative
• How your starting point changes what “high” or “low” calorie really means
• Concerns about having a low TDEE and fearing extremely low maintenance calories at goal weight
• The difference between deficit calories and maintenance calories
• Why setting your app to lose two pounds per week may be cutting your calories too aggressively
• How to use a TDEE calculator to project realistic maintenance numbers
• My honest thoughts on sweeteners and why I consider them a useful tool
• The reality behind the aspartame fear headlines
• How I manage sweets and chips as a diabetic without eliminating them
• Why I don’t eat from the bag and how being selective helps control both calories and blood sugar
• My take on water flavour drops and why they are not “cheating”

This episode is a reminder that accountability is built, not flipped on like a switch, that calories are contextual, that tools are meant to be used and that consistency is not about being perfect, it is about continuing.

If you have a question you’d like answered on a future Weight Loss Wednesday, please send it in. I love hearing from you.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Last week we started digging into the weight loss truths that made people the most upset. Today, we’re continuing that conversation.

Some of these didn’t surprise me. Some absolutely did. But if something makes people angry, that usually means it’s worth talking about.

So let’s keep going.

In this episode, I tackle four more weight loss truths that stirred up strong reactions:

• Emotional hunger is real
• Carbs and fat don’t make you fat
• Protein is not a magic weight loss bullet
• You do not have to exercise to lose weight

We’re unpacking why these ideas make people uncomfortable, where the confusion comes from, and what actually matters if you’re trying to lose significant weight.

We talk about:

Emotional hunger
 You’re not imagining it. Emotional hunger is real. Everyone eats for emotional reasons. The difference isn’t whether it exists, it’s how it shows up in your life and how you manage it.

Carbs, fat, and the calorie conversation
 It’s not the macro. It’s the calories.
 Your Total Daily Energy Expenditure (TDEE) determines whether you maintain, lose, or gain weight. Eat consistently below it and you lose. Eat above it and you gain. Carbs and fat aren’t villains. Surplus calories are.

Protein and the myth of the magic fix
 Protein helps with satiety. It’s important. It’s useful.
 It is not magic. It cannot override a calorie surplus. If you’re trying to lose a large amount of weight, mastering your calories matters more than perfecting your macros.

Exercise and weight loss
 This one always stirs the pot.
 Exercise is wonderful for mobility, health, and longevity. But it is not required for weight loss. Controlling your intake is what drives fat loss. For many people, believing they must exercise creates a barrier so big that they never start. That lie does more damage than good.

We also talk about:

• The danger of “earning” food through workouts
• Fitness tracker inaccuracies
• Double dipping exercise calories
• The mindset trap of “I deserve this”
• Why significant weight loss is different from losing 5 to 10 pounds

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 back to Weight Loss Wednesday. In episode 158, I’m answering your questions on motivation, calorie adjustments, intuitive eating, exercise, comparison, and a very real conversation about loose skin and visibility. This episode is honest, practical, and a reminder that you do not need expensive tools, perfect circumstances, or anyone’s approval to lose weight.

What I cover in this episode:

• How to stay motivated when you’re comparing yourself to people with personal trainers, medications, or resources you don’t have
• Why you do not need money, coaching, or exercise to lose weight
• How comparison can quietly turn into self-sabotage and how to spot it
• How often to adjust your calorie target and when to recalculate your TDEE
• Whether calorie tracking apps automatically adjust your numbers
• Why I switched from regular cola to Diet Coke and eventually Coke Zero
• Managing calories and blood sugar without giving up the things you enjoy
• My honest thoughts on intuitive eating and why it was not a weight loss strategy for me
• When, or if, exercise played a role in my 200-pound weight loss
• Why exercise can be a barrier and why it does not have to be part of weight loss
• Addressing comments about loose skin, visibility, and why I choose not to hide it
• Why I am not ashamed of my body, before or after weight loss
• A reminder that weight loss is a solo pursuit and you are capable of doing this on your own

This episode is a reminder that you can lose weight with the tools you already have, that perfection is not required, and that your body does not need to be hidden to be worthy of respect.

If you have a question you’d like answered on a future Weight Loss Wednesday, please send it in. I love hearing from you.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Last summer, I released the 101 Weight Loss Truths series and a lot of you found it helpful, but some of those truths made people very angry. So today, I’m starting a new series where I revisit the weight loss truths that caused the most controversy and explain why I still stand by them.

In this episode, I break down the first group of truths that triggered the strongest reactions and some very intense emails. We’re going through them in order and unpacking why these ideas matter, even when they’re uncomfortable.

⚪ Losing a lot of weight vs losing a little and why they are not the same journey
⚪ Why pretending all weight loss is the same actually harms people with more weight to lose
⚪ Why tracking after you eat is journaling, not active tracking
⚪ How passive tracking quietly sabotages progress
⚪ Why there are no good or bad foods when it comes to weight loss
⚪ How food labels create guilt, restriction, and self-sabotage
⚪ Why weight loss is not a willpower problem
⚪ Why small, incremental changes are more powerful than extreme overhauls
⚪How long-term success requires patience, grace, and honesty

This episode is direct and confrontational at times, on purpose. These truths aren’t meant to shame or pressure you. They’re meant to challenge the ideas that keep people stuck in the cycle of losing and regaining weight.

If this episode makes you uncomfortable or even angry, that reaction might be worth paying attention to. There’s usually something important hiding underneath it.

This is the first episode in a multi-part series. I’ll be back next week with more of the truths that caused the biggest backlash.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Weight Loss Wednesday is back with another round of your questions!

In this episode, I’m answering questions about maintenance calories, loose skin, stubborn body fat, mayonnaise swaps, calorie tracking for family meals, and how to balance weight loss while feeding your kids and partner.

We talk about:
✔️ What maintenance calories actually look like in real life
✔️ Why calories matter more than carbs
✔️ Easy food swaps that don’t feel like punishment
✔️ The truth about loose skin and genetics
✔️ Stubborn areas that refuse to shrink
✔️ How to calculate calories in shared meals
✔️ Meal prep strategies that make life easier

Plus… Gladys made another appearance (because of course she did).

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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You really can do this and today I'm going to tell you how I know that. 

I spent years genuinely trying to lose weight without understanding calories, food density, or what actually puts you into a deficit. It was the little things that added up for me, what I call “spread, sprinkle, pour”. Condiments, dressings, and extras were quietly doing more damage than the meals themselves. They were quietly pushing me into massive calorie overload without me realizing it.

We dig into why most diets fail, not because you failed, but because they never taught mindset, relationship with food, or how weight loss actually works. 

I explain why lumping every past attempt into one big “I can’t do this” story keeps you stuck, and how separating each try helps release shame and frustration instead of piling it higher and higher 

I also talk about:

• Why finding something that actually works makes it easier to keep going
• How small wins build momentum and confidence
• The difference between fear that’s hypothetical and fear that wakes you up into action
• Why awareness is one of the biggest game changers in weight loss
• How changing your relationship with food matters more than any diet plan

Most importantly, I remind you that trying isn’t failing, stopping doesn’t erase progress, and you don’t have to get it perfect to get it done.

You don’t need willpower.
You don’t need another diet.
You need a system that works and a mindset that supports you.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 week’s Weight Loss Wednesday, I’m answering a mix of very practical food questions and much bigger mindset struggles that so many of us deal with during weight loss and maintenance.

We talk about food benders and what to do when you’re already in the middle of one, why guilt and shame keep us stuck, and how the way you talk to yourself while eating can either help you slow down or send things completely off the rails.

I also answer questions about hunger, calorie timing, high-volume low-calorie foods, fibre, water, and how to stay satisfied when you’re working with a limited calorie budget.

Plus, there are a few random questions thrown in, because those are always welcome.

In this episode, I talk about:

• How to interrupt a food bender while it’s happening
• Asking “what do I want more?” as a way to pause overeating
• The guilt and shame spiral and how it fuels unnecessary eating
• Feeling hungry even after hitting your calorie limit
• How calorie timing affects satisfaction
• Physical hunger vs emotional hunger and why both matter
• High-volume low-calorie foods that actually help
• Fibre and water and their role in satiety
• Why eating food you don’t like is unnecessary eating

Weight loss doesn't require perfection. It requires awareness, honesty, and habits you can actually live with.

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Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 answer your questions about food addiction, mindset struggles, calorie adjustments, water intake, body image changes, and what happens when you regain.

We talk about the thoughts that get in the way of weight loss and how to challenge them, why labeling food as an addiction can sometimes make things harder, and how to work with your body instead of fighting it.

Topics I'm covering include:
Food addiction vs emotional attachment to food
How to approach mental roadblocks with curiosity instead of self-criticism
Why thoughts are not facts and how to question long-held beliefs
How fast to cut calories and why slow, incremental changes matter
What my own calorie reductions looked like at different weights
Why baseline tracking is important before making changes
How much water women are generally recommended to drink
Why losing weight but feeling like you look bigger is very common
Why before and after photos are less helpful than progress photos
How long it took me to regain and then lose the weight again
How health, fear, mobility, and vanity all play a role in my motivation
Why wanting to like the way you look is normal and not something to be ashamed of

Weight loss is not about doing everything perfectly. It is about learning how to question the stories you tell yourself, making changes you can sustain, and continuing even when it feels uncomfortable.

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Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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,

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Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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”
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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.

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Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 t

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 dive into part two of my holiday survival series. This stretch between Thanksgiving and New Year’s can feel chaotic, emotional, and full of food that pushes every button you’ve got. So I’m sharing the tools, mindset shifts, and strategies that actually help you stay grounded instead of getting swept into the holiday eating vortex.

I talk about the power of incentives and why giving yourself small rewards is not cheating. It’s strategy. Whether it is a long soak in the tub or a quiet movie alone, those incentives can carry you through stressful family dinners or long holiday events.

You’ll hear me break down one of my biggest safety nets too. No grazing. No walking and chewing. No standing at the fridge door while grabbing bites. Getting food on a plate and being present with what you are eating is one of the best ways to stay satisfied and in control.

I also walk you through navigating holiday triggers, from difficult relatives to happy memories to grief that sneaks up out of nowhere. I share how I am preparing for my first Christmas without my grandmother and how planning ahead makes a huge difference.

Then we get into the mindset traps. The “I’ll start after Christmas” trap. The “this is my last holiday before I get serious” trap. The “I already messed up so I might as well quit” trap. I help you see those patterns clearly so you can stop falling into them.

Before wrapping up, I offer two tools you can use if the holiday week feels like a true emergency. Weekly calorie spacing, which I don’t normally recommend but explain safely if you choose to use it, and going to maintenance calories for the week between Christmas and New Year’s so you can enjoy the season without losing control.

This episode is all about empowerment, calm, and clarity. You don’t have to dread the holidays or feel like you’re walking into a trap. You can enjoy Christmas, enjoy the people you love, and come out of it proud of the choices you made.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 bringing back something I didn’t think I’d be doing again: a holiday Ask Whatever. I found a bunch of your holiday questions, so we’re doing a full festive Q&A.

In this episode, I talk about:

• How to track holiday meals when you can’t measure anything

• Alcohol over the holidays

• What I eat at Christmas and how I handle holiday food

• Managing cravings and feeling like you can’t stop eating

• Tips for night shift eating

• How to stay motivated when you go home for the holidays

• Handling people who comment on your weight

• What to do when you don’t know the calories in holiday food

• Should you eat before a holiday party

• Advice for staying in maintenance during the holidays

I’ll be back next week with even more holiday questions. Keep trying, keep tracking, and don’t give up. You’ve totally got this.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 kick off the first part of my Surviving the Holidays series. With Thanksgiving landing this week and the rest of the season barreling toward us, I wanted to give you tools that help you stay grounded, keep your sanity, and protect your progress. The holidays can be exciting, stressful, emotional, nostalgic, overwhelming, or all of the above. Food is everywhere and so are the feelings that come with it. This episode is all about helping you get ahead of that instead of feeling steamrolled by it.

I talk about how my own experience with holiday eating has changed since losing the weight and why the season feels so different now. Food is still a big part of the holidays for me, but learning how to be satisfied with less, both physically and emotionally, has made the season much less intimidating.

I also get into how deeply the holidays are tied to stress, pressure, and memories, and how all of that affects your eating. I share the safety nets I use to cut down my December stress and explain why reducing stress earlier in the season can help you avoid the mindless eating that comes with overwhelm.

We also talk about tracking during the holidays, even on the messy days. Going over your calories is not the same as going way over them, and the only way to see the difference is to keep tracking. This is where awareness comes in. If you have not listened to episode 12 on the 3A Way, I recommend going back to that one too.

I wrap up with an important reminder about exercise. You do not earn your food with workouts, and trying to build in exercise to compensate for holiday eating is a losing strategy. Your body burns what it burns. That doesn't change because it's December.

Part two of this Surviving the Holidays series comes out next Monday with more strategies and practical ways to fit those special holiday foods into your calorie budget without feeling deprived. I also have a brand new Weight Loss Wednesday up this week with more of your questions.

If you need anything, you know where to find me. And if you are in the States, I hope you have a wonderful Thanksgiving.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 week’s Weight Loss Wednesday, I’m tackling another round of your questions. I love these episodes because they let me answer the things you’re genuinely struggling with in real time. Keep sending them in. They really do shape what this podcast becomes.

I start with a question I know so many of us wrestle with: how to stop second-guessing the plan every time someone else has an opinion. Whether it’s oats, keto, fasting or the latest shiny little diet gimmick, the noise never stops. I talk about why that noise is so loud, how diet culture keeps repackaging century-old nonsense, and why the simplest approach really is the one that works. Oatmeal isn’t sabotaging you. Bacon and bubblegum aren’t magic. Stick to the calories. That’s the only thing that matters.

From there, I jump into frozen meals. Yes, I eat them. Yes, some are healthy. And yes, some are absolutely not healthy, but also still delicious and easy. The beauty of them is the convenience and the accuracy. The calories are right there and that makes life so much easier on the days when you just need simple and doable.

We also talk about the ten-day egg diet. I love eggs. I truly do. But eating just one food for ten days? Not my vibe. I explain why single-food diets aren’t sustainable, why balance matters, and a little bit about my own digestive quirks that mean vegetables are a non-negotiable for me.

Then I answer a really important question about tracking. Does logging your food help on your weight loss journey? Absolutely. I talk about why it works both practically and emotionally, and why I genuinely believe calorie tracking is the only real shortcut that exists in weight loss.

There’s also a thoughtful question from a pregnant listener about whether to keep working the plan during pregnancy and postpartum. I share my own experience with pregnancy, loss and nursing, and why I would personally focus on nutrient density and medical guidance rather than weight loss during that time.

And finally, I answer a question about my new gratitude journal and how it fits into my daily routine. I talk about how it’s separate from my regular journaling, why gratitude became such a huge part of my life after gettin

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 something that has shaped my life in ways I didn’t even understand until years later, something my husband calls an "environment of yes". 

After I got sick, Shahn made a conscious effort to surround me with as much positivity and choice as possible. He created yeses in a season of my life that had been nothing but no, and it changed everything for me.

Today I’m pulling back the curtain a little to share what that looked like, why it mattered, and how you can use the same idea to make losing weight easier on yourself, especially when the process feels restrictive, frustrating, or draining.

I walk through what recovery was really like: the physical and emotional toll, the identity crisis, the guilt, the grief, the monster thoughts in the mirror, and the weird contradiction of feeling overwhelmingly grateful and completely traumatized at the same time. I also talk about what it meant to rebuild my life after losing my autonomy for months, and how powerful it was when someone kept handing me small moments of yes.

Then I connect it back to weight loss. Because weight loss can feel like an unending series of no’s: no to food, no to comfort, no to old coping mechanisms, no to autopilot eating. And when we feel boxed in, restricted, and stripped of choice, we rebel. Diets count on that, but your success doesn’t have to.

Creating your own environment of yes helps you stick with hard things without feeling trapped. It might be saying yes to snacks you prepped ahead of time. Yes to a meal you planned for. Yes to a choice you get to make, not a rule someone else handed you. Yes to something that feels good when so much of this process feels hard.

You can’t escape the hard. But you can balance it. You can build pockets of positivity into your day so you don’t burn out on the negative. Hard is hard and pain is pain, but the more yeses you give yourself, the more you’ll be able to keep going.

If you’re feeling boxed in, restricted, frustrated, or fed up, this one is for you.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 tenth Weight Loss Wednesday episode, I’m answering your questions about navigating the final stretch of the year. The last quarter can feel intense, emotional, chaotic and tempting all at once, and I want to help you move through it with clarity instead of panic.

I talk through everything from holiday body checking to seasonal darkness, guilt and shame spirals, maintenance expectations, and finding accountability without feeling boxed in. This is the season when mindset matters more than ever, and small adjustments can save you from a full derailment. 

In this episode, I cover:

• Handling body checking and comparison at holiday gatherings
Why your brain does it, why the mental picture you have of yourself is often wrong, and how to shift your focus back to your own progress instead of sizing yourself up beside cousin Susan.

• Coping with fewer daylight hours and the mental slump that comes with it
Practical strategies for energy, structure, calorie distribution, evening cravings and prepping snacks so the dark hours don’t turn into grazing hours.

• Avoiding guilt and shame after overindulging
How to stop the spiral before it starts, the role of calorie management, and why forgiveness plus a concrete plan works better than beating yourself up.

• Setting realistic expectations for holiday maintenance
How to think about TDEE, tracking, salt-related weight fluctuations and fear around your first holidays at goal weight. Maintenance doesn’t mean coasting, but it also doesn’t mean panic.

• Building accountability into your routine without feeling restricted
Why restriction is individual, how to identify what it looks like for you, and small tactical shifts that can help you stay committed without feeling trapped.

• A personal question about my hair
Yes, I talk about the pink. And the red. And the purple. And everything in between.

If you’re feeling the pressure of the last quarter, this episode gives you tools, reassurance and a plan. You don’t need perfection to get through the holidays. You just need awareness, intention and a little strategy.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 talk about something most people don’t even realise is an option on a weight loss journey. We act like when things get hard, the only choices are to keep going or to give up. But there is a third option that can save your progress, protect your mental bandwidth, and stop you from falling back into that old start again cycle. I call it damage control mode.

I explain what damage control actually looks like, why it’s not the same as quitting, and why it’s definitely not the same as starting again on Monday, in January, or on whatever random future date we like to convince ourselves is perfect. This isn’t giving up. This is stepping back just enough to stop yourself from burning out and undoing all your progress.

I walk through the mindset shift required to do this well, why being intentional is the key difference, and how to use damage control mode to maintain your weight when life is overwhelming. I also share how to work out your maintenance calories, what to track, and how this choice respects the effort you’ve already put in.

If you’ve ever hit a wall and thought I can’t keep doing this, this episode will show you how to pause without spiralling. Damage control mode keeps you moving forward, just in a different gear.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 week’s Weight Loss Wednesday, I’m answering your questions about some of the most common challenges on the journey, from feeling shame around tracking to the pressure to get your macros just right.

I talk about how to handle the guilt that can come with calorie tracking, why it’s so important to see the truth instead of avoiding it, and how to stop the exhausting cycle of starting and stopping.

I also explain why I believe calorie awareness matters more than macro math, what really causes weight regain, and how my 500-calorie deficit approach kept me on track during both of my major weight loss phases.

Other questions this week include the difference between secondary and type 2 diabetes, and whether I’ve had loose skin removal surgery after my weight loss.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Let's talk about surviving one of the most tempting holidays of the year. With candy, chips, and treats everywhere you look, Halloween can easily throw off your rhythm. This episode is all about strategies that help you enjoy the holiday without losing control, feeling guilty, or dragging regret into the rest of the last quarter.

I explain why our sense of urgency around Halloween candy doesn’t make sense anymore, and how to quiet the food noise by reminding yourself that candy isn’t rare or off limits. I share practical tips for planning ahead, managing temptation, and staying accountable through the week of Halloween.

From choosing candy you don’t even like to setting an exit strategy for leftovers, I'm giving you concrete tools to help you get through the day feeling proud instead of panicked.

In this episode:

• Why candy feels “special” when it really isn’t
• How to quiet the food noise around seasonal treats
• Setting boundaries and plans before Halloween hits
• Choosing candy you don’t like
• Donating, giving away, or tossing leftovers
• How to recognise self-sabotage during the holidays
• Mindful eating with candy you love
• Avoiding guilt that spills into Thanksgiving and Christmas
• Tracking small wins year over year

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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, Charlotte answers some of your most common and most real questions about weight loss, sustainability, and those tricky day-to-day choices.

In this episode:

• Intermittent fasting and coffee creamer
  Does a splash (or a glug) of creamer ruin your fast? Charlotte breaks down the technical vs. practical answers, why calories can’t tell time, and why your morning ritual might be more important than the rulebook.
• What to do if you’ve already made drastic calorie cuts
  If you’ve started your weight loss with a big sweeping change, Charlotte explains how to move forward without going backward, how to ease off the pressure, and why grace and neutrality matter.
• Why some people get weird when you lose weight
  Friendships and family dynamics can shift when your body changes. Charlotte shares why this happens, why it’s not about you, and why their reactions reveal more about them than you.
• Do shake plates actually work?
  They’ve been around for over a century, but does standing on a vibrating platform shake the fat off? 
• Water intake during her weight loss
  How much water she actually drank, what she learned after, and why hydration was more about loose skin than health halos.
• This week’s personal question
  If Charlotte could have any superpower, what would it be? Hint: it’s not flying into burning buildings.

🎧 Listen to Episode 131 now to hear Charlotte’s full take on fasting flexibility, judgment-free food talk, handling jealous friendships, and why the vibrating plate isn’t your weight loss shortcut.

📩 Got a question for a future Weight Loss Wednesday? Send it through the podcast page on disruptingobesity.com
 or on Instagram.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 fourth and final instalment of the Weight Loss Nevers series, Charlotte wraps up with two powerful reminders to help you stay grounded in your journey. These last two “nevers” are some of the most common traps people fall into when trying to lose weight, and learning to avoid them can make all the difference in building momentum that actually lasts.

Key Points

• Never set unrealistic goals
  Setting extreme targets may feel motivating at first, but it can quickly set you up for disappointment. Charlotte breaks down why “possible” and “plausible” are two different things and why understanding that difference can protect your motivation and self-trust.
• Never beat yourself up
  Self-criticism doesn’t make change happen faster. In fact, it often stalls progress. Charlotte shares how shifting your self-talk, even in small, believable steps, can help you stay consistent and resilient.

Why It Matters

• Setting unrealistic timelines can lead to feeling like you’ve failed even when you’re making incredible progress.
• Managing expectations and celebrating small wins creates sustainable momentum.
• Learning to interrupt negative self-talk with facts helps you build a healthier relationship with food and yourself.

Episode Highlights

• Why unrealistic timelines sabotage long-term progress
• How to use “possible vs plausible” as a filter for your goals
• What to do when you catch yourself beating yourself up
• How small mindset shifts compound over time

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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, Charlotte answers more listener questions about everything from loose skin to sweeteners. She gets into the mindset shifts that make weight loss sustainable, the math behind TDEE, and why the slow-cooked frog might just be your new favourite metaphor.

In this episode:

• How much control we really have over loose skin (and what actually helps)
• Why self-loathing after yo-yo dieting is a spiral that can be interrupted
• What happens to your TDEE as you lose weight and how to make the transition easier
• The “slow-cooked frog” strategy for calorie reduction
• A realistic take on artificial sweeteners and low-fat products
• A personal question about pets (and why the answer involves three little boys and no lizards)

Key takeaways:

• Genetics play a major role in loose skin, but losing slowly, staying hydrated, and moisturising can help.
• Self-loathing is unproductive. It’s aimed at a past version of you that no longer exists.
• Adjusting your calorie intake gradually is far more sustainable than big cuts.
• Sweeteners and low-fat products can be useful tools, not villains.
• Weight loss is hard, but it doesn’t have to be miserable.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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, Charlotte continues her “Weight Loss Nevers” series with numbers 7, 8, and 9 — three more things you should never do when trying to lose weight.

She starts with the idea of never eating when you’re not hungry, digging into how emotional hunger, boredom, and habit can all blur the lines between needing to eat and wanting to eat. Charlotte explains how awareness develops in stages, and how learning to pause and ask questions helps you take control of your choices.

Next, she covers why you should never eat food you don’t like. She challenges the idea that weight loss means eating “healthy” foods you hate, and reminds listeners that sustainability comes from enjoying what you eat while still making nutrient-dense choices.

Finally, Charlotte closes with why you should never only focus on the long game. Big goals are motivating, but they can also feel overwhelming. She shares how smaller milestones and everyday wins help you stay consistent, confident, and focused on lasting progress.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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, Charlotte answers more listener questions for another round of Weight Loss Wednesday. She talks about when to recalculate your TDEE, explains what JLOI really means, and responds to a heartfelt question from a parent trying to help their adult child lose weight.

She also opens up about why she doesn’t do meal plans, what happens when someone else tries to “fix” your weight for you, and shares the truth about how much she’s actually made from her viral reels on social media.

In this episode:

• How often to recalculate your TDEE
• The real meaning behind JLOI
• Why you can’t lose weight for someone else
• Why Charlotte doesn’t do meal plans
• The truth about what influencers actually earn

This one is a mix of humour, honesty, and perspective. It’s a reminder that real progress happens when you focus on what’s sustainable and stop trying to make it perfect.

New episodes drop every Monday and Wednesday. Make sure you’re subscribed so you don’t miss anything.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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’re back with Part Two of the Weight Loss Nevers series, and this week Charlotte unpacks Nevers 4 through 6, three simple rules that quietly change everything about how you eat, think, and treat yourself.

Never #4 – Never eat with full hands
If your hands are still holding your food (or your phone) while you chew, you’re not really present. Charlotte explains how putting the fork down between bites slows your pace, helps you notice fullness, and builds self-trust around food.

Never #5 – Never eat on the run
Mindfulness and presence aren’t the same thing. This one focuses on the mental side of eating, the inner dialogue that happens while you eat. Charlotte talks about noticing the thoughts you have about food and about yourself, and how questioning those stories helps you break the old patterns that keep you stuck.

Never #6 – Never compare your wins
Comparing progress steals your joy and your motivation. Whether you’ve lost five pounds or fifty, your pace and your path are yours. Charlotte shows why protecting your own wins matters more than matching anyone else’s.

If you’re ready to slow down, tune in, and build real self-trust, this episode will help you see how small actions add up to lasting change.

👉 Next week: Part Three of the series, Weight Loss Nevers III, covering Nevers 7, 8, and 9.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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’re kicking off a brand new series: the Weight Loss Nevers.

Most of the time you hear about what you should do to lose weight. But in this series, I’m breaking down the things you should NEVER do if you want your weight loss to last. These are the traps, the shortcuts, and the self-sabotage patterns that only make things harder.

In this episode, I share the first three “nevers”:

Never weigh yourself more than once a week. Daily weigh-ins will mess with your head, drive you crazy, and push you toward giving up. Once a week is plenty.

Never go so restrictive you can’t sustain it. If your deficit or food rules are too extreme, you’re setting yourself up to fail. Sustainable weight loss comes from incremental change, not punishment.

Never lose sight of your goal. Big goals matter, but so do the small “micro-goals” that keep you moving forward when the daily grind feels overwhelming.

This episode is about shifting focus away from diet-industry punishment and towards realistic, sustainable strategies. It’s about learning to work with yourself instead of against yourself.

What you’ll learn in this episode:

Why weighing daily makes the scale your enemy instead of your tool

The difference between a healthy calorie deficit and an unsustainable one

How to break big weight loss goals into motivating micro-goals

Why deprivation only leads to overeating (and why you don’t need to punish yourself to lose weight)

If you’ve been stuck in the cycle of extremes - weighing too often, cutting out too much, or losing sight of why you started - this episode will give you a clear, compassionate reset.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 answering 4 of your questions this week:

• What do you do when you reach your calorie goal for the day, but it is early in the day and you are still hungry (or anticipating hunger later in the day)? 
• When you were at 338 pounds what was your calorie intake when you started dieting that worked? 
• What about the sugar? 
• Where do you get all your fabulous earrings?

Don't forget to send me your questions too!

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Nobody wants to think about it yet, but the last quarter of the year is almost here and if you want to stay on track with your weight loss goals, it’s time to get ready.

In this episode, I’m talking about why the last three months of the year are such a slippery slope, how the holiday season sets the tone for the next year, and what you can do right now to make sure you’re not spending January, February, and March just playing catch-up.

We’ll get into:

• Why the “f%&k it” mindset over the holidays only creates more work for you later
• How the last quarter impacts not just your weight, but your mindset and emotional health
• The role of predictable triggers: food, people, parties, and even happy memories
• How to create Safety Nets instead of permission slips
• Practical calorie management strategies, including when to eat at maintenance instead of pushing for a deficit
• Why you should enjoy your favourite foods instead of filling up on “meh” calories
• Simple, concrete tips to help you get through the season without spiralling

The last quarter isn’t just about surviving Christmas dinner — it’s about setting yourself up so that the new year feels like a fresh start, not a punishment.

This year can be different. This can be your best last quarter yet.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Nine years ago this month, I made a promise. Not a bargain for my life, but a promise to make my second chance worth something.

We’re coming off my longest series ever, the 101 Weight Loss Truths, and the response has been incredible. That series started as one episode and turned into eighteen, and now I’m making the full list available to anyone who wants it, for free.

But when the series ended, I wasn’t sure what to do next. Normally I’d go to an Ask Whatever episode, but those have shifted to Wednesdays with the launch of Weight Loss Wednesday. That means I had to step out without my usual safety net and talk about something bigger.

In this episode, I share the story of the promise I made during my five months in the hospital, and how that moment shaped everything I’ve built since then. From losing the regain, to surviving catastrophic illness, to creating this podcast, my cookbooks, workbooks, and the Flamingo Forum community.

It wasn’t survivor’s guilt. It was purpose. The promise wasn’t about surviving. It was about doing something with survival. About changing the conversation around weight loss and creating a safe space for women to do it.

That promise is why I show up every week. It’s why I built a private platform, why I answer your questions, and why I keep pushing to make this work as helpful and accessible as possible.

If you want to hear the story behind it all, this is the episode.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 my brand new series: Weight Loss Wednesdays

Every week I'm answering your questions about weight loss and from time to time I'll answer questions about myself.

This week's questions are:

• Do you think hormones can affect weight loss?
• What are you reading right now and what are some of your all-time favourite books?
• How do you pick yourself up when facing rejection again and again? Rejection in the form of career, love, relationships. How do you keep your health plan on track when you're facing that? 

If you'd like me to answer one of your questions you can send them in here: https://www.disruptingobesity.com/the-podcast

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 made it. This is the final episode in the 101 Weight Loss Truths series. After 18 episodes, we’ve come to the end, and these last three truths are the ones that mean the most to me.

Here’s what I cover in this episode:

99. Have a singular focus and accept that you don’t have a choice
When I was fighting for my life in a hospital bed, I didn’t have the luxury of options. I had to focus. And the truth is, that same kind of clarity is what helped me lose over 200 pounds, and then over a hundred. In this segment, I talk about what it really means to narrow your focus and stop giving yourself a back door to escape through.

100. There is no backward, only forward
This was the hardest one to record. It’s something I used as a lifeline during my recovery and something I still rely on now. When you’re trying to change your life, you can’t keep looking over your shoulder. You’ve got to deal with where you are now and figure out what to do next. The past matters, but it doesn’t get to decide your future.

101. You’ve totally got this
I say it every week, and I mean it every time. Whether you believe in yourself or not, I believe in you. You can do this, even if it’s hard, even if you’ve failed before, even if you’re not sure where to begin. You don’t have to be perfect. You just have to keep going.

Thank you for coming with me through all 101 truths. This series might be over, but your journey is just getting started.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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’re in the home stretch of the 101 Weight Loss Truths series with part seventeen. I’m breaking down four more powerful truths that get right to the heart of sustainable, long-term weight loss.

Here’s what we cover this week:

95. There’s no place for perfect in weight loss
Trying to be perfect with your eating, tracking, or mindset might sound like commitment, but it’s actually just self-sabotage in disguise. I talk about how perfectionism kept me stuck for years and why dropping the expectation of doing it "right" all the time was one of the most freeing things I’ve ever done.

96. Breed. Build. Become.
This is one of the core concepts from inside my program. I explain what it means to breed new habits, build them up through repetition, and become the person who just does them. If you’ve ever had a habit crumble like a sandcastle at high tide, this one’s for you.

97. Keep your eyes on your own scale
Comparison will wreck your momentum faster than any dessert ever could. I walk through what it really costs when we compare our weight loss to others, and why it’s so important to stay focused on your own journey instead of someone else’s highlight reel.

98. Consistency not intensity
Intensity feels sexy. Consistency actually works. If you’re tired of starting over every Monday, this truth might be what helps you finally stop. I explain why sustainable weight loss demands a long game approach, and why you need to be able to keep going far more than you need to go hard.

Next week, I’ll be back with the final three truths. They’re big ones. And yes, there’s a decent chance I’m going to cry.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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’re officially in part sixteen of the 101 Weight Loss Truths series, and in this episode, I’m walking you through five of the biggest, most foundational truths of the entire list.

This one isn’t just about food. It’s about your relationship with food. Because let’s be honest, it’s never just about the calories or the macros. It’s about your habits, your patterns, your triggers, your nostalgia, your rituals, and your Gladyses.

Here’s what we’re covering today:

WLT 90: What You Eat Matters
Not just for your body, but for your heart, your memories, your grief, your cravings, and your comfort. It's about calories and connection.

WLT 91: Who You Eat With Matters
Even if it's just you and your inner Gladys. People, past or present, impact our choices in ways we don’t always realise.

WLT 92: When You Eat Matters
Calories don’t tell time, but your brain and your habits sure do. This one is about timing, triggers, and figuring out what works for you.

WLT 93: Where You Eat Matters
From the car to the couch to the fridge door, your environment has more influence than you think. If you’ve ever inhaled snacks standing in your kitchen, this one will hit home.

WLT 94: How You Eat Matters
Fast? Distracted? Ritualistic? Guilty? Comforted? However you do it, your method matters. And it tells you a lot more than you think.

I also share a few of my personal weird food quirks (yes, including the hot dog thing) and why I still keep some of them around, but with boundaries. These five truths make up a huge part of the foundation of my 53-week program, and they're part of what helped me rebuild my relationship with food from the ground up.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 digging into Truths 85 to 89 of the 101 Weight Loss Truths series. Five more uncomfortable but important truths that can change the way you think about weight loss.

Here’s what I cover:

85 – You can lose weight for whatever reason you want
No, really. You don’t need a Gladys-approved noble cause to justify it. If it’s about your jeans, your confidence, or your desire for a thigh gap, go ahead and want that. Your reason is valid.

86 – Loose skin happens but it’s better than the alternative
Let’s stop pretending this isn’t part of the conversation. Yes, loose skin is real. Yes, it can be frustrating. But I promise you, it’s better than the complications of carrying excess weight. I’d never trade my loose skin for the weight I used to carry.

87 – Safety nets help you soar
Rules make us rebel. Safety nets help us fly. I explain how reframing your weight loss ‘rules’ as supportive safety nets gives you freedom instead of resistance. I’m talking practical examples, from eating with the fridge open to meal prepping after stressful phone calls.

88 – Meet yourself where you are
You can’t jump off at the 1200 calorie stop if your train isn’t there. This one’s all about honesty. Real progress starts with knowing where you actually are, not where you wish you were. No more unrealistic overhauls. Just small, honest, sustainable steps.

89 – Tracking a binge is always better than not tracking it
This one’s tough but it’s powerful. Avoiding the number doesn’t make the binge disappear. It just lets guilt and shame spiral out of control. You need a baseline, and you need data. You can’t do better next time if you don’t even know what “better” looks like.

This episode is a mindset shaker so brace yourself, Gladys.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 walking you through Truths 81 to 84 in our ongoing series of 101 Weight Loss Truths. These four truths are connected by something a lot deeper than food or scales, they’re about awareness, intention, and how you see yourself.

Here’s what I cover in this episode:

🔹 Truth #81: Everybody Intermittent Fasts
You already do it, you just don’t think of it that way. Everyone has an eating window and a fasting window. Even if your eating window is 18 hours long, you’re still technically intermittent fasting. It's just not working for you yet.

🔹 Truth #82: Tightening Your Eating Window Helps
No cold plunges. No skipping meals out of nowhere. Just gradual, manageable shifts in when you eat. I share how I went from a chaotic eating window to a more structured one and why it made all the difference (without needing to eat breakfast ever again, thank you very much).

🔹 Truth #83: You Are Not Your Body — You’re the Thing That Lives Inside It
This one gets personal. I talk about growing up with a disabled parent and how it helped shape my understanding of identity, body image, and the mental traps we fall into when we think our body is who we are.

🔹 Truth #84: Gratitude is a Weight Loss Tool
This isn’t about writing affirmations on a post-it and pretending everything’s fine. Gratitude helps you see what’s working, notice the wins, and hold on when things get tough. It’s not toxic positivity, it’s survival. It keeps you focused, it keeps you motivated, and it will absolutely help set you free.

This episode goes deep, but it also reminds you that you’re in control of more than you think, especially when it comes to your mindset. And yes, we’ll lighten things up a bit next week. Gladys already filed a formal complaint.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 digging into Weight Loss Truths 77 through 80 and this one’s for anyone who’s ever talked down to themselves over a slice of pizza or who thinks Monday is the only day that counts.

Here’s what I cover in this episode:

77. You have to change the way you talk to yourself about food
If the words “cheat,” “treat,” or “junk” are in heavy rotation, this one’s for you. Language matters. The way you talk to yourself about food is often just a mirror of how you talk to yourself in general and I want to help you spot it and shift it.

78. You have to change the way you think about food
If pizza still feels like a moral failing and kale feels like penance, we need to talk. You’re not going to get anywhere sustainable if your thoughts around food are still swinging between punishment and reward. I’m not aiming for food euphoria here I just want you to get to food neutrality.

79. Weigh yourself once a week
Yes, I said it. Once. A. Week. Not daily. Not “whenever you feel curious.” The scale can help or it can destroy your motivation, depending on how often you’re stepping on it.

80. Do it on a Wednesday
Wednesdays don’t carry the emotional baggage that Mondays do, and they give your body time to recover from weekend sodium overload. It's the most emotionally and physiologically neutral day of the week so let's give poor little Monday a break and make Wednesday your weigh-in day.

This episode is all about self-talk, mindset, and finding a rhythm that actually works for you — without letting food or the scale ruin your week.

Listen to this episode if:

• You’re caught in a guilt/shame spiral with food
• You weigh yourself constantly and feel discouraged
• You still think of food as “good” or “bad”
• You want a more sustainable (and sane) way to approach weight loss

Mentioned in this episode:

• Why cheat day language is so dangerous
• The importance of food neutrality
• My own experience giving the scale to my mother-in-law (yes, really)
• Why salt might be lying to you on Monday mornings

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Truths 73–76:
73. We All Self-Sabotage
74. The Only Way to Make It Stop Is to Keep Going
75. Nobody Loses Weight in a Straight Line
76. There Are No Fat Absorbing Foods

This one goes deep and a little sideways.

I’m diving into self-sabotage—why we all do it, how sneaky it can be, and what it looks like when you’re the one putting the donuts in the cart or making that “harmless” call to your mother you know is going to end in chips and chaos.

Then I talk about the one truth that nobody wants to hear but everybody needs: the only way to make it stop is to keep going. You want the noise to quiet down? You want the weight loss spiral to end? You have to push through it. Because stopping just brings the pain right back.

We also get into the reality that nobody loses weight in a straight line. Not even the Gladyses. It’s bumpy. It’s annoying. It’s normal. And yes, sometimes the scale is rude. We’re not shocked.

And finally? There are no fat-absorbing foods. Sorry. No soup, no rice, no magical tea is going to soak up your chips and send them to calorie purgatory. That’s not a thing. Not even a little bit.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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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Truths 69–72:
69. Everything is Relative, Especially Weight Loss
70. Your Hands Should Be Empty When You Chew
71. Dogs Don’t Cluck
72. You Don’t Have to Focus on Macros

This one’s packed.

I’m diving into four more weight loss truths—and they might hit close to home. We’re talking about why “a lot” of food is completely relative, why putting your taco down matters more than you think, how asking someone to respect your boundaries (when they never have) might actually be self-sabotage, and why tracking macros is optional no matter what Gladys says.

These are mindset-shifting truths that can help you stop spinning your wheels and start making changes that actually stick.

Come for the taco talk, stay for the dog metaphors—and maybe let yourself off the macro hook while you’re at it.

Support the show

Looking for help on your weight loss journey? I’ve created a couple of resources:
• My NEW Membership Community Flamingo Forum! Join HERE: https://charlotte-skanes.mykajabi.com/disruptor-our-community
• 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 part 10 in the 101 Weight Loss Truths series, and today’s truths cover everything from hydration and language to shame and self-kindness.

In this episode:
 64. Water helps just as much as everybody says it does
 65. Gladys is as Gladys does
 66. Cheat days are a very, very bad idea
 67. Feeling bad about myself never stopped me from eating
 68. Feeling good about myself has stopped me more times than I can count