The Screw The Scale Podcast

Sick of letting the number on the scale dictate your emotions, energy, confidence, and how you feel about yourself? You're not alone. In this episode, I detail eight action steps you can begin implementing today to expedite your journey to 100% scale freedom! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me 

Say it out loud, "I am afraid to successfully maintain my weight loss." Sounds funny, right!? Sadly, this is true for so many of you. You're literally afraid to maintain weight loss and in this episode, I detail eight reasons why and how to overcome each so you can finally give yourself permission to enjoy permanent weight maintenance! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale  

One of the biggest struggles you’ll encounter during maintenance is tackling the necessary “free” meal. Logically knowing that this meal will put you in a calorie surplus, which is essential for weight gain, can leave you feeling stress, anxious and guilty. I want you to give yourself permission to enjoy these meals! In this episode, I detail the plethora of physiological & psychological benefits fo enjoying "free" MEALS during a post-diet weight-maintenance phase. 

In today’s episode, I want to add another level to your goal setting that I think will expedite your path to success and increase the likelihood of success. You're likely familiar with setting SMART goals, but this extra step in the goal-setting process will dramatically boost your likelihood of losing weight and keeping it off for good!

Think about the last time you truly cared about a goal... How did you approach accomplishing that goal? You got your hands on every resource you possibly could and spoke with every expert on the topic who would give you a few minutes of their time so that you could learn as much as you could about subject XYZ. Yet when it comes to weight maintenance, so many of you do NOT capitalize on the plethora of resources you have at your fingertips to help you succeed...

We’ve all been there. We’ve gone in with the best intentions to have one small portion and it’s turned into 10, or, to have one “free” meal and it’s turned into a binge. On today’s episode, I want to offer some advice as to how to be more mindful and present during meals so you can catch yourself in similar situations before things spiral out of control and right the ship. If you’ve struggled with binge eating, this episode is for you.

The Dopamine-Fueled Drive To Diet Theory postulates that the pleasure derived from the thrill of dieting is so great that when you’re not dieting, your body and mind quietly work (on a subconscious level) to undermine your weight maintenance efforts so that you’ll regain what you lose and have to diet all over again. In this episode, I do a much better job clarifying this theory, talk in detail about the role of dopamine, and offer actionable advice to overcome this urge to diet!

In today's episode, I conclude the 4-part series on theories of weight regain with my personal theory: The Dopamine-Fueled Drive To Diet Theory. This theory postulates that the pleasure derived from the thrill of dieting is so great that when you’re not dieting, your body and mind quietly work (on a subconscious level) to undermine your weight maintenance efforts so that you’ll regain what you lose and have to diet all over again.

In this episode, I share the thoughts that occupied my mind on my 30-hour drive across the country. I think this episode is best summarized as a collection of different tangents that eventually connect and mesh nicely together. I spend time talking about how weight maintenance is like learning a foreign language and remaining fluent, the importance of investing in yourself and personal development, and much more!

The Conflict Model of Eating postulates that eating enjoyment is the major determinant of diet failure. Under this model, a conflict exists between the goal of eating for enjoyment and the goal of weight control. And it turns out that some people derive a greater amount of enjoyment from food than others, which makes weight loss/ maintenance more challenging. Join me as I discuss theory 3/4 on why weight maintenance is so hard and learn what you can do to overcome this specific challenge!

Anxiety. PCOS. And a rapid 100-pound weight gain. Fast forward ten years and dozens of diets later, and nothing had really worked to help this hard-working mother lose weight and keep it off. In this episode, you'll learn how Kristen has transformed her mindset and behaviors to lose 30 pounds and keep it off for 18+ months! You'll also learn what habits she focuses on and why she prioritizes investing in herself.

Having a strong structure in place has allowed me to accomplish so much more in a short window compared to having too loose of a framework in place. It's enabled me to achieve ridiculously low levels of body fat, to squat over 400 pounds for reps, and to kick ass maintaining my weight while enjoying life. In this episode, I talk about the importance of a non-negotiable set of guidelines, or, structure, to help you maintain your weight. 

If you do not understand this fundamental concept about a post-diet weight-maintenance phase, you will continue to lose and regain the same 15 pounds over and over. Yes, it's a scary concept that likely gives you anxiety and stress, but if you do not acknowledge, understand, and take action, you'll never achieve successful long-term weight-maintenance. Weight Maintenance Resources: https://linktr.ee/paulsalter

Today's episode looks at a second, cognitive-rooted, theory of weight regain: the boundary model of eating, or, the "what the hell" effect. If you've ever intended to eat just one bite, but ended up eating an entire, box, bag, or pint, well, this theory explains just that! And I will share with you how and why it's sabotaging your weight-maintenance efforts! Weight Maintenance Education Library: https://www.thepaulsalter.com/library-of-maintenance-education

When you attempt to move out of your body fat or weight comfort zone - such as when trying to lose weight - you set in motion a series of physiological and psychological changes that take place to help prevent you from losing weight (or maintaining what you lost). This episode kicks off one of four looking at the major theories of weight regain and is a must listen to understand how to maintain weight loss successfully!