Send us a text

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 al

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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 li

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...

Send us a text

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

Website
Instagram
Youtube
...