The Screw The Scale Podcast

One of the biggest reasons for failure in any pursuit is failure to give yourself credit for the tremendous progress you've made to date. And I see this happen too often when tackling a weight- or health-related goal when people just like you either fall victim to comparing themselves to others, or, give up on themselves when the going gets tough because they feel they've worked so hard and accomplished nothing (which isn't true!). Tune in to today's episode to learn how to give yourself more credit!

Think about all of the responsibilities and commitments you have on your plate right now... Being a loving parent spouse Working full-time Studying for school or an advanced certification Trying to lose weight Training for a marathon Trying to plan a family vacation Now, ask yourself how well you're doing in all of those areas... Are you scoring an A+ in each? Today, I discuss the importance of doing LESS when trying to lose weight and keep it off to achieve quality results. 

I have a lot of clients finishing diets just before the Holidays this year and I've discovered a huge gap in education related to the post-diet weight maintenance phase in my educational conversations. In today's episode, I share this common misunderstanding with you and shed light on these two misconceptions!

In this week's episode of the Screw The Scale Podcast, I answer your questions! Today, I answered four recent questions I got about nutrition and long-term weight maintenance. The questions answered include: 1. What’s the biggest reason you see people fail during maintenance? 2. What is metabolic damage and does it exist? 3. When is it time to stop dieting?

It's natural to fear weight regain after finishing a diet. To fear that one slip-up will undo months of hard work. But if you don't view fear appropriately, this fear will hold you back from making further progress and potentially even lead you down a backward path trapping you in mediocrity! In today's episode of the Screw The Scale Podcast, I talk about the positive and negative aspect of fearing weight regain after a diet and how you can use fear to fuel further progress.

Trigger foods. Do you have one? If you do not have a strategic plan to gradually reintroduce this food in a controlled manner, the chances of you binging uncontrollably will remain high. In this week's episode of the Screw The Scale Podcast, I share specific action steps and your game plan to reintroduce previous trigger foods you gave up while dieting and detail how to form a healthy relationship with these foods.

As someone who can be a bit anal at times when it comes to preparing for success, I took it upon myself to formulate the "perfect" plan to balance eating well, enjoying myself, and staying active while traveling abroad for 8 weeks. As of recording this episode, I've been abroad for five weeks. And during this time, things have NOT gone to plan, and I've encountered quite a few challenges to implementing the plan I spent so much time crafting prior to my trip.

Willpower can be defined as intentional effort to restrain an impulse or execute a specific task. The strength of your willpower muscle can make or break your ability to lose weight and keep it off. That's why it's crucial you're always seeking opportunities to strengthen this muscle. In today's episode of the Screw The Scale Podcast, I share with you a ridiculously simple and kind of silly tactic I use to strengthen willpower each day.

In this week's episode of the Screw The Scale Podcast, I answer your questions! Today, I answered four recent questions I got about nutrition and long-term weight maintenance. The questions answered include: 1. What to do if I get off-track a few weeks into maintenance? 2. Why do you recommend such long maintenance phases? 3. How many meals per day is optimal during maintenance? 4. What’s your opinion on cardio during maintenance?

Finally - An Affordable Individual Nutrition Plan Hand-Crafted By A Registered Dietitian That Prioritizes Individualization, Sustainability, And Affordability. I'm talking about the DIY Nutrition Blueprint, which is an affordable individual plan hand-crafted by me for you that prioritizes individualization, sustainability, & affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six months!

Comparing yourself to others is a major time, energy, and positivity suck. But comparing yourself to a previous version of yourself - a time in the past when your situation was much different - may be an even great time, energy, and positivity suck! In today's episode, I talk about the negativity the comes as a result of comparing yourself to the version of you 20 years ago and how to best focus in on motivation and action to become the best version of yourself today!

There's a single component to current habit and behavioral change education that's missing. And as a result, holding you back from making true, lasting change you desire. In today's episode, I share with you what that missing piece is and discuss how you can prioritize the inclusion of this piece to change your habits to align with the person you want to be!

I spend a lot of time talking the talk when it comes to navigating a post-diet weight-maintenance phase. But in today's episode, I walk the walk and share with you my successes, challenges, and solutions from the first four weeks of my very-own post-diet weight-maintenance phase. If you're curious to learn how I navigate the challenges of resuming a sense of normalcy after a diet then I think you'll enjoy this episode!

Following through on a single promise to yourself every single day has a positive ripple effect on multiple areas of your life. And if you make the right type of promise, this action or decision will give you a sense of control and confidence, build self-discipline, strengthen willpower, and help you better navigate stressful situations...all of which will play a role in helping you better maintain weight loss!

Why is it that despite your strong desire to consistently say "no" to ice cream and a glass of wine each night after work, you can only muster up the willpower to do so for a few days? Learning a new habit may feel overwhelming at first, but the real challenge lies in getting that habit to stick. In today's episode, I share some insight - and recently learned information from an incredibly valuable book - about what it takes to make a habit stick.