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We’re back in the 101 Weight Loss Truths series — and this week we’re tackling four big ones that can make or break your progress.

In this episode:

✅ WLT #60: The 20 Minute Rule
It takes 20 minutes for your stomach to tell your brain it's full. Learn how this changed my entire weight loss journey and why it can change yours too.

✅ WLT #61: Stop Adding Fitness Tracker Calories Back
Fitness tracker accuracy is a hot mess. Here’s why adding those "burned" calories back is likely sabotaging your deficit.

✅ WLT #62: Experimenting With Food is a Good Idea
Be brave and try new foods — it’s part of changing your relationship with food, even if not every experiment is a winner.

✅ WLT #63: Don’t Eat Foods You Don't Like
Here’s why forcing yourself to eat foods you can’t stand just leads to overeating later. Permission to stop the avocado toast misery granted.

We’ll also talk about:

• How guilt and shame sabotage your eating patterns
• Why slowing down is one of the most powerful weight loss tools
• The truth about calorie burn and entitlement eating
• The importance of flexibility and satisfaction in what you eat

If this is helping you, make sure to subscribe and check out the full 101 Weight Loss Truths series.

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 back with the next instalment of the 101 Weight Loss Truths series. Today we are covering WLTs 57 to 59, and I promise, this is one episode you do not want to skip.

Here is what we are diving into:

• WLT 57: You are going to want some of your fat clothes
• WLT 58: You are going to want the pictures
• WLT 59: You are going to want the measurements

I know these three sound uncomfortable. In fact, they are probably three of the scariest steps on your journey. But they are also three of the most motivating, practical tools you can use to track progress and stay connected to what you are achieving.

This is not about shame. It is about building trust with yourself and giving yourself concrete proof that your efforts are working, even when the scale is not telling the whole story.

In this episode, I will share:

• Why keeping a few of your old clothes can help combat body dysmorphia and fuel your motivation
• Why taking progress pictures (even when you are terrified) is a gift to your future self
• Why measurements, though scary, give you the most precise feedback on your progress
• How to gamify these tools and make them work for you
• How I use these tools in my own journey, and why I wish I had embraced them even sooner

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 continuing our 101 Weight Loss Truths series, and today we are diving into some deeply important truths that will help shift your mindset around eating and your ability to move forward.

Here is what we are covering in this episode:

• WLT 54: You have to be present with your food
• WLT 55: You have to be mindful with your food
• WLT 56: It does not matter how many times you have tried to lose weight before

You will learn the key difference between being present with your food and being mindful with your food. They are not the same thing, and both matter if you are trying to rebuild your relationship with food and with yourself.

I will also share why it does not matter how many times you have tried before, or how many times you feel like you have failed. You absolutely can lose the weight, no matter how discouraged you feel right now.

This episode is all about shifting out of shame and into trust with yourself. I will also share some personal stories, including moments from my own journey where I felt completely defeated and certain that I could not do this. Spoiler alert: I was wrong. And so are you.

If you need a boost today, or if you are stuck in the mindset of "I can't do this," this episode is for you.

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 back with the sixth instalment of the 101 Weight Loss Truths series. Today we are covering WLTs 50 to 53, and this is a really practical, foundational episode.

Here is what we are diving into:

• WLT 50: Spread, Sprinkle, Pour
• WLT 51: Control Your Vehicles
• WLT 52: Food Can Be Healthy Without Being Helpful
• WLT 53: The 3A Way

If you have been with me for a while, you will know Spread, Sprinkle, Pour is one of my all-time favourite concepts because it is the easiest way to start making small, incremental, but meaningful changes to your eating.

You will also hear why controlling your vehicles (the foods that deliver other foods to your mouth) is a game-changer, why "healthy" does not always mean "helpful" when you are trying to lose weight, and why the 3A Way (Awareness, Acknowledgement, Accountability) is one of the most powerful tools you can apply to any part of your journey.

In this episode, I also talk about my free Spread, Sprinkle, Pour webinar and worksheets, which can help you implement these ideas right away. You will find the link below.

If you are new to my world, or if you are looking for an accessible, realistic way to start making changes without flipping your life upside down, this episode will help.

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 Part 5 of my ongoing series, 101 Weight Loss Truths. This episode covers WLTs 43-49, Gladys triggers, and uncomfortable facts that the diet industry doesn’t want you to hear. From calorie tracking and detox myths to carbs, fruit, artificial sweeteners, and why no, your waist trainer isn’t doing a damn thing.

If you’ve ever felt guilty about eating potatoes or second-guessed your Diet Coke, this one’s for you.

In this episode, I cover:

• Why calorie tracking is the only real shortcut
• The emotional damage of failing fads
• The truth about detoxes, teas, waist trainers & other nonsense
• Why carbs, fruit, and processed foods are not the enemy
• How diet culture tricks you into blaming yourself
• And why you absolutely can’t spot-reduce fat

If you found this episode helpful, please subscribe, share it with a friend, or leave a review. It really helps the podcast reach more women and makes it easier for others to feel a little less alone on their journey.

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 on the podcast, we’re continuing with my series on 101 Weight Loss Truths! In this stretch, these truths are all about mindset, measurement, and motivation. From the emotional power of non-scale victories, to the importance of managing your expectations, I’m diving into the mental shifts that keep real, lasting weight loss moving forward. These truths are essential if you’ve ever felt frustrated by slow progress or discouraged by unrealistic goals, because we’ve all been there!

Tune in to hear more on:
• Why non-scale victories (NSVs) matter just as much, and sometimes more, than the number on the scale.
• How a mental NSV, like leaving food on your plate, can be as transformational as losing pounds.
• The difference between realistic and unrealistic goals, and why “possible” isn’t the same as “plausible.”
• Why setting too-high goals may secretly be a form of self-sabotage.
• How managing expectations helps you avoid burnout and disappointment.
• Why weight loss is a psychological and emotional journey, not just a physical one.
• How small, incremental changes are the key to evolving into the person you want to be.

We all want results, but what keeps us going is how we feel while we’re doing the work. I hope these truths will help you stay the course, keep showing up, and trust that steady change is what really lasts. Remember: 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:
• 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 next episode of Disrupting Obesity, I’m continuing with my 101 Weight Loss Truths series, sharing the next powerful set of truths that helped me lose over 200 pounds naturally. These aren’t just strategies, they’re foundational shifts in mindset that can change the way we think about food, tracking, and ourselves. This week’s truths get real about measurement, goals, and one of the biggest things I’ve ever had to learn about my relationship with food.

Listen in to hear more about:
• Why calling food a “treat” or a “cheat” creates emotional baggage that holds you back.
• What to do if you're tracking everything, but the scale still isn’t moving.
• The truth about your TDEE and why your maintenance calories may not be what you think.
• Why micro goals matter just as much as big milestone goals, and how they build momentum.
• The concept of “little wins” and how they create the mindset you need to sustain change.
• The most important truth I teach and why it changed everything for me
• Why you need more than just a meal plan to make real, lasting weight loss stick.

I hope you know that you can change your life one small shift at a time and I’m right here to support you on this journey! 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:
• 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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Youtube
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In this next episode of Disrupting Obesity, we’re continuing our deep dive into the 101 Weight Loss Truths I know to be true from my own journey of losing 200 pounds. If you joined me last week, you know we tackled the first 20, and this time we're pushing forward to uncover more of the real, raw truths about what it takes to finally take back control of your weight and relationship with food. From understanding the role of exercise (or lack thereof), to the mindset shifts that can make or break your progress, this episode is all about breaking down myths and empowering you with the knowledge that it is possible to change your life, one truth at a time.

Listen in to hear more about:
• Why you don’t have to exercise to lose weight and how that mindset shift can remove a major barrier.
• The myth about and why eating at night doesn’t ruin your progress.
• How focusing too much on food itself can actually distract you from the real work of weight loss.
• Emotional eating is more than just sadness, and how joy and celebration can be triggers too.
• Why liquid calorie, like smoothies, might be sabotaging your progress more than you think.
• The importance of awareness and how you can’t change what you can’t see.

I’m breaking down these truths with honesty and practicality because I’ve been there, and I want you to succeed too. It’s not easy, but it’s possible, and you have the strength to do it. So 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
• 009 Don't Exercise to Lose Weight

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
...