040 Stop Exercising to Lose Weight

What would I do if I woke up tomorrow 338 lbs again? In this episode I'll be sharing exactly how I would start and will be bringing you my perspective after doing this twice before! I feel pretty confident in the ways I got to where I am today and I’m excited to talk about my tips, strategies and mindset that I still use to this day! So have a listen as I get into these topics:

• Having a plan and not limiting the times of the day you can or cannot eat.
• How my day would go and my thoughts on how often you should touch the scale.
• Keeping your journey to yourself.
• Acknowledging your feelings.
• Setting yourself up for success when you start lowering your daily calories for your TDEE.
• Marking your progress through photos and measurements.

Looking for help on your weight loss journey? I’ve created a couple of resources for you:
• The first one is my free guide ‘Getting Started for the Last Time’,  which you can find here:  https://charlotte-skanes.mykajabi.com/getstarted

• The second is my brand new weight loss workbook Disruptor, which you can find anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes.”

Stay tuned next week, where I’ll be making an announcement about a third way I want to help you! So if you haven’t already, be sure to hit that subscribe button so you don’t miss it! Until then, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
044 When You Gain It Back
012 The 3A Way
017 Spread Sprinkle Pour

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It’s time for my favourite part of the month! Join me for another segment of my ‘Ask Whatever’ series, where I answer your very own questions! Don’t be afraid to send me any question on socials, even the ones you think someone has already asked! Today we’ll be getting into an array of topics, from how to deal with eating when you’re bored, to next steps for when you’re stuck in a plateau and more! Tune in to hear me answer the questions below:

• What do you suggest for coffee creamer and butter?
• Did you do intermittent fasting from the beginning?
• How do I not give up?
• How do I deal with “bored” eating?
• Why would my scale say 293 lbs yesterday and 297 lbs today?
• What is the Zig Zag Method?
• Do you use protein powders?
• Do you count calories when you’re sick and have no appetite?
• Did you ever start looking at grams of sugar or fat when you were in a deficit?
• Have you tried Weight Watchers? What do you think of it?
• How many carbs are in that, or in your recipe videos?
• The ‘Good For You Gladys’ question of the week!
• How do I deal with a plateau?

Thanks for being here, and I hope you got something from this episode! Don’t stop sending your questions in! Keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
017 Spread Sprinkle Pour
040 Stop Exercising to Lose Weight
009 Don't Exercise to Lose Weight

Looking for help on your weight loss journey? I’ve created a couple of resources for you:
• The first one is my free guide ‘Getting Started for the Last Time’,  which you can find here:  https://charlotte-skanes.mykajabi.com/getstarted
• The second is my brand new weight loss workbook Disruptor, which you can find anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”

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I have a lot to be grateful for in my life when it comes to my family, marriage, jobs and more. But then there is the whole “almost dying thing” that really caused me to look at the world a little differently and make the decision to do something more with this life I’ve  handed. Today I want to provide you with a mindset shift and inspire you to look at things a bit more positively, as hard as that may be sometimes. I believe your self talk is the key to changing your relationship with food, not the food. Join me and let’s dive into these topics:

• Things that made gratitude easier for me.
• Dealing with the pressure, real or imaginary, from yourself and others when losing weight.
• “The touchers” and not being in control of how your situation makes other people feel or how they are processing.
• Various forms of gratitude practices you can explore.
• Learning to celebrate and be grateful for every small win or step you take in your weight loss journey.
• Tough love and beating yourself up is not the way out.

So what’s the worst that could happen if you started reframing your outlook on life and how you treat yourself? I dare you to try it! As always, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
044 When You Gain It Back
012 The 3A Way

Looking for help on your weight loss journey? I’ve created a couple of resources for you:
• The first one is my free guide ‘Getting Started for the Last Time’,  which you can find here:  https://charlotte-skanes.mykajabi.com/getstarted
• The second is my brand new weight loss workbook Disruptor, which you can find anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”.

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You are definitely not alone if you’ve ever lost weight and gained some, or even all, of it back. In today’s episode we will be disrupting the shame that is so important we learn to let go of! I’ll be sharing some of my personal story during a time I experienced all of those painful feelings of shame, humiliation and failure, what I learned from it and tips on how you CAN combat that negative mentality and overcome it. Let’s take that small step forward together. Tune in to hear more about:

• The one thing that matters more than your reason for gaining it back.\
• Validating your feelings, reflecting and using the 3A Way.
• The challenges, insecurities and humiliation I experienced during my time in the hospital dealing with pregnancy loss, weight gain and physiotherapy.
• The only way to get past humiliation, is to do something that makes you feel proud of yourself.
• Setting low bars and celebrating little wins to drive out shame.

I hope you can reflect on this episode, take some time to sit in and document your feelings, and focus on moving past it! Remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
Last Week’s Episode: 043 Scared Sh!tless
012 The 3A Way

Looking for help on your weight loss journey? I’ve created a couple of resources for you:
• The first one is my free guide ‘Getting Started for the Last Time’,  which you can find here:  https://charlotte-skanes.mykajabi.com/getstarted
• The second is my brand new weight loss workbook Disruptor, which you can find anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”.

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Instagram
Facebook

Welcome back to the Disrupting Obesity podcast! On today’s episode I’ll be discussing and validating some real feelings you might have or are currently experiencing when faced with your own weight loss journey. I’ll be diving into the ever changing opinions on “idealized weight” and fat shaming in society and the media, as well as how the body positivity movement has some negative aspects you might not have thought about before. Join me as I share more about:

• Ways in which you might try to draw attention away from your body through style or personality.
• The cultural landscape in the 90’s and the brutal “thin is in” trend. 
• Why I think the body positivity movement can be reckless and unproductive. 
• Why it’s okay to have feelings of fear, shame or embarrassment. 
• The benefits of making small changes, even when it feels like it isn’t doing anything in the moment.
• Finding gratefulness and freedom in taking things slow. 

Remember, it’s okay to be scared, but don’t let it paralyze you! So keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

If you’re looking for some help on your weight loss journey I’ve created a couple of resources for you.
•The first one is my free guide getting started for the last time and you can find it here:
 https://charlotte-skanes.mykajabi.com/getstarted
•The second is my brand new weight loss workbook Disruptor and you can find it anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”

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We’ve hit the ninth episode in my ‘Ask Whatever’ series, so I thought I would answer 9 of your questions too! I focused a lot on the topic of calories in episodes 38 and 39, so today I’ll be covering a range of questions from discussing the 2 major things that helped me when I was struggling to see the changes in my weight loss, to the self sabotage that can be disguised as food waste guilt and many more! I’ll also be introducing a new fun segment and sharing why I often address the negative comments as a way to turn them into something positive. So tune in to hear my thoughts on these questions:

• I gained 5 pounds with my cycle, what do I do?
• Do you ever struggle with seeing the changes? I look at myself and all I see is the work I have left to do.
• Have you been able to get over the hurtful and hateful sh!t that people send to you?
• Why would you risk the chemicals in the sugar free versions/alternatives?
• New Segment: “Good For You Gladys” Question of the Week!
• Do I have helpful ways to start fresh and move on tomorrow?
• How do I deal with food waste guilt?
• I keep seeing ads for weight loss gummies, what do you think?
• What about meal plans?

Thank you for sending in your questions, honestly keep them coming! Don’t forget to subscribe and follow from wherever you are listening from too, so you never miss an episode!  As always,  keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
038 Ask Whatever VII: Comfort Eating, Skinny Shaming, and How Often to Track Calories
039 Ask Whatever VIII: Common Calorie Questions
012 The 3A Way

If you’re looking for some help on your weight loss journey I’ve created a couple of resources for you.
• The first one is my free guide getting started for the last time and you can find it here:  https://charlotte-skanes.mykajabi.com/getstarted
•The second is my brand new weight loss workbook Disruptor and you can find it anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”.

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I’ve had enough and it’s time to shut down the shaming! In today's episode, I’ll be covering the topic of poverty shaming in the nutrition and diet culture community, which I think is extremely important in changing the conversation surrounding it! If you’ve ever felt shamed, insecure or hopeless when it comes to not being able to afford to buy certain foods that others are claiming you “need to eat” in order to lose weight, then this episode is for you! I’ve mentioned that I am a big supporter of meeting people where they are at and hope this encourages you on your own journey! Listen in to hear about:

• Quick thoughts on taking supplements.
• The shamed and the shamers.
• Food deserts, food insecurity and how access to food is a privilege.
• The realities of frozen, organic and overly processed foods.
• Calories can’t tell the difference between high end or generic brands.
• Exercise, calorie deficits and focusing on your relationship with food.
• “Sprinkle, spread, pour” and small incremental tips over time you can start now!

The real work to be done is in your head, so block out that outside noise! Remember, keep trying, keep tracking, don’t be intimidated and don’t give up. You’ve totally got this!

Episodes Mentioned:
040 Stop Exercising to Lose Weight
017 Spread Sprinkle Pour
005 Comfort, Reward, Cope

Looking for help on your weight loss journey? I’ve created a couple of resources for you:
• The first one is my free guide ‘Getting Started for the Last Time’,  which you can find here:  https://charlotte-skanes.mykajabi.com/getstarted
• The second is my brand new weight loss workbook Disruptor, which you can find anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”.

Website
Instagram
Facebook

You read that title correctly! In this episode I explain why I believe you don’t need to exercise to lose weight! I’ll address what you might be thinking or have heard nutrition and fitness professionals say on the topic. My goal has always been to meet people where they are and share the truth about your sustainable options for weight loss. So join me as I get into these points:

• The exercise myth has made the obesity crisis infinitely worse.
• Giving a chance to those who don’t want to do anything about their weight because they believe exercise is the only way to do it.
• Multiple reasons why it’s okay if you don’t want to exercise- you’re not lazy!
• What works for me when it comes to weight loss.
• A calorie deficit means you don’t have to give up the foods you love.

I also wanted to thank you all for continuing to join me on this journey! Your comments, messages and emails where I get to connect with you mean the world to me, and I don’t take them for granted!

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

Looking for help on your weight loss journey? I’ve created a couple of resources for you:
• The first one is my free guide ‘Getting Started for the Last Time’,  which you can find here:  https://charlotte-skanes.mykajabi.com/getstarted
• The second is my brand new weight loss workbook Disruptor, which you can find anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”.

Website
Instagram
Facebook

Welcome back to another ‘Ask Whatever’ episode, where I answer your questions! Today I’ll be answering the most common questions surrounding calories. There is so much misinformation about calories, that I wanted to have somewhere you could go to get a whole bunch of answers at once! I’ll be starting with the basics, but diving deep into them and sharing some perspectives you might not have heard in the past. So let’s get started and get into the questions below:

• What's a calorie?
• How many calories should I be eating?
• Can you explain a "calorie deficit" and how to achieve it?
• How do I start tracking?
• Do I have to track carbs? Did you focus on tracking protein?
• What do you use to track?
• Is it true alcohol has no/low calories?
• Do I need to track if I'm intermittent fasting?
• How do you properly calculate calories for maintaining?
• Did you adjust your calories as you lost weight? How?
• Do you have to be in a calorie deficit each day or can you do it by the week?
• How many calories do I need to avoid starvation mode?
• Plus a bonus number 13 question!

I continue this series once a month, so if you’ve got any questions you’d like me answer on the show, submit them on my website here, send me DM on Instagram @Charlotteskanes or email them to charlotte@disruptingobesity.com. I love hearing from you!

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

TDEE Calculator: Learn Your Total Daily Energy Expenditure

Episodes Mentioned:
09 Don't Exercise to Lose Weight
030 Your Questions IV: Clear Alcohol, Physical vs Emotional Hunger, Unrealistic Goals

If you’re looking for some help on your weight loss journey I’ve created a couple of resources for you.
•The first one is my free guide to getting started for the last time and you can find it here:  https://charlotte-skanes.mykajabi.com/getstarted
•The second is my brand new weight loss workbook Disruptor and you can find it anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”

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Instagram
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I’m back with the first ‘Ask Whatever’ episode of the new year, thank you so much for your continued support of these episodes and for sending your questions in. Today I am starting off 2024 strong with setting a personal best by answering a record 16 amazing questions that you won’t want to miss. So stay tuned as I get into:

• Comfort food tips?
• How can I be gaining weight when I made all these healthy changes?
• After your near-de*th experience did you feel like your weight was protecting you?
• So I don’t have to count carbs?
• Skinny shaming.
• How often should I weigh myself?
• How much should I eat to avoid starvation mode?
• Did you ever overeat when you were pursuing a deficit?
• Blood type diet.
• Did you have surgery?
• What did you use to track?
• Did you focus on protein?
• Do you recommend tracking forever?
• How do I figure out my calorie deficit?
• Do you only eat your own recipes?
• How do I track something like homemade chili accurately?

I continue this series once a month, so if you’ve got any questions you’d like me answer on the show, submit them on my website here, send me DM on Instagram @Charlotteskanes or email them to charlotte@disruptingobesity.com. I love hearing from all of you!

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

Past Episode Mentioned:
005 Comfort, Reward, Cope

If you’re looking for some help on your weight loss journey I’ve created a couple of resources for you.

The first one is my free guide to getting started for the last time and you can find it here:  https://charlotte-skanes.mykajabi.com/getstarted
The second is my brand new weight loss workbook Disruptor and you can find it anywhere in the world through Amazon by searching “Disruptor Charlotte Skanes”.

Website
Instagram
Facebook