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Setting a firm end of diet date may be holding you back from achieving not only significant weight loss but sustainable weight loss. In today's episode, I discuss the pros and cons of setting a firm end-of-diet date at the start of your diet and why you're better off having a flexible approach to your end date. ***Remember to take a screenshot of this episode and to post on Instagram to share your...

How many times per day do you eat? Why? When first seeking weight loss, it's common to read that you need to eat 5 - 6 meals per day. And although there's a lot of merit in this recommendation, doesn't mean that it may be the ideal, sustainable number for you. In today's episode, I talk about the pros of eating FEWER meals per day and how to find your ideal, permanent weight-maintenance meal frequ...

Suffering from chronic migraines, it's not uncommon for Chandee to be down for the count for 24 - 48 hours more than once per week. This may have been why, upon starting medical school, she quickly gained 30 pounds and hardly recognized herself. But in the past 12 months, Chandee has lost 15 pounds - on top of another 12 she lost prior to beginning to work with me - and has been able to maintain h...

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 us...

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 epsiode, 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 o...

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. This is no way to enjoy tasty food! I want you to give yourself permission to enjoy these meals! In this episode, I detail the plethora of phy...

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. ***Remember to take a screenshot of this episode and to post...

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 plethor...

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...

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. Last week, I didn't do the best job clarifying and expanding on why this may occu...

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 los...

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 the role of investing in yourself and personal development when trying to maintain weight loss, as well as: Continuing to take the skills you lea...

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 and maintenance more challenging. Join me as I discuss the third of f...

At an early age, Kristen was diagnosed with PCOS. Fast-forward five years later and the scale was 100 pounds higher. The next 10 years of Kristen's life was consumed by diet after diet as she so desperately sought to find the magic fix to her weight gain challenge. And while some of the methods she used work, her success was only short-lived, as she frequently experienced rapid weight regain short...

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, struc...

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 Education Library Weight M...

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 Mastery Weight Maint...

Your body fat set-point is a genetically pre-determined range in which your body feels comfortable at. When you attempt to move out of this 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 m...

Compromise --> Complacency--> Quitting. Remember this. Always. In this episode, I dive into how impactful the above statement it is and why it's imperative to a successful weight-maintenance journey. By the end of this episode, you'll have a framework to build a successful weight maintenance phase upon and will feel confident doing so. Get My Weight-Maintenance Education Library:  https://www.thep...

In this episode, I share 4 red flags that you should be aware of that indicate your post-diet maintenance phase is likely doomed. If you're currently doing, or, not doing one of the four things I mention, you're far more likely to regain the weight you worked so hard to lose. 

In today's episode, I debunk four common misconceptions  - or, fears - related to what happens during a weight maintenance phase. We'll discuss the real reason you're gaining weight, what physique improvements you can make, and what an upward trend on the scale means. 

One of the biggest things holding you back from achieving successful weight maintenance (or even weight loss) is your focus on what you're giving up to achieve your goals, rather than what you're gaining. In this episode, I discuss making a simple mindset shift to help you focus on the many positives you're gaining by prioritizing healthy eating and exercise habits.

How you spend the first 30 minutes each day says A LOT about the likelihood of you being able to maintain weight loss and prevent weight regain for good. In this episode, I talk about how to use the first 30 minutes of your day to prime yourself for positivity, enhance efficiency and confidence, and spark lasting happiness...all of which positively influence weight maintenance! #1 Weight Maintenan...

No matter how many times you listen to every single episode of the Screw The Scale Podcast, or, how many times you complete Weight Maintenance Mastery, it doesn't mean weight maintenance will be easy. Remember - only 5% of people have successfully lost a significant amount of weight and kept it off for 3+ years. In this episode, I will help you reframe your mindset and expectations about your very...

In this episode, we discuss how yo-yo dieting significantly increases your risk for three major chronic diseases. In fact, yo-yo dieting increases your risk for these diseases more than being overweight or experiencing linear weight gain...nuts! This is a very eye-opening episode...enjoy! Everything you need to know to prevent weight regain for good:  https://lotus-movement.com/product/weight-main...