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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 biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me 11 Tips to Successfully Maintain Weight Loss After A Diet Weight-Maintenance Education Blog

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 frequency. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me 11 Tips to Successfully Maintain Weight Loss After A Diet Weight-Maintenance Education Blog

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 her weight loss for nearly a year. Tune in to learn how Chandee has transformed her mindset about food, what she identifies as her keystone habit, and how she handles getting right back on track after those nasty migraines! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me. Weight Maintenance Education Library Weight Maintenance Mastery

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 Weight Maintenance Education Library Weight Maintenance Mastery

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 on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me Weight Maintenance Education Library Weight Maintenance Mastery

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 physiological and psychological benefits fo enjoying "free" MEALS during a post-diet weight-maintenance phase. Weight Maintenance Education Library Weight Maintenance Mastery

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 on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me :) Weight Maintenance Education Library Weight Maintenance Mastery

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... If you did, you'd be successful. Because at no other point in history have you had such EASY access to so much information about how to help you accomplish your goal. If you cared, you'd be bathing in the copious amounts of information and making a diligent, daily effort to reach your goal of permanent weight loss. Today's episode will be a wake-up call for many of you! ***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 :) Weight Maintenance Education Library Weight Maintenance Mastery

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. It's especially helpful if you recognize that these binges stem from stress or emotions. I detail a 6-step strategy you may use to gain back control over portions, food choices, and mindfulness at meal times. ***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 :) Weight Maintenance Education Library Weight Maintenance Mastery

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 occur. So, in this episode, I do a much better job and talk in detail about the role of dopamine (it's not all about pleasure) and offer actionable advice to overcome this urge to diet! ***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 :)

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. Listen in to learn why this happens and what you need to do to avoid falling victim to this!

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 learned with you during a diet beyond the diet The importance of structure and discipline How permanent weight-maintenance is a skill that needs to be worked on daily I spend time talking about how weight maintenance is like learning a foreign language and remaining fluent, what larger picture weight maintenance is a part of in life's journey, and much more. Enjoy!

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 four theories on why weight maintenance is so hard and learn what you can do to overcome this specific challenge if you can relate!

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 shortly after each diet. I've had the privilege of working with Kristen the past two years and in this time she has lost more than 30 pounds…and kept it off. Literally every single pound. Kept off. In today's episode of the Screw The Scale Podcast, you'll get to hear Kristen's story from her point of view and learn… Her biggest weight loss and weight maintenance challenges The keystone habits that have been integral to her maintenance success The 3 pieces of advice she has for any woman seeking long-term weight maintenance How to navigate PCOS and weight loss Why making herself a priority has been integral to her success Enjoy!

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 Education Library Weight Maintenance Mastery

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 Maintenance Education Library

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 major theories of weight regain and is a must listen to understand how to maintain weight loss successfully! Weight Maintenance Mastery Maintenance Education Library

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.thepaulsalter.com/library-of-maintenance-education

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 Maintenance Resource: https://lotus-movement.com/product/weight-maintenance-mastery/ Wim Hof Breathing: https://www.wimhofmethod.com/breathing-exercises

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-own weight-maintenance journey so that you're fully prepared to embrace the journey ahead. Make Weight Maintenance 100x Easier: https://lotus-movement.com/product/weight-maintenance-mastery/

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-maintenance-mastery/

This episode is a continuation of our series, "Why Is Weight Maintenance So Hard." In today's episode, we discuss how your friends and family members are likely making weight maintenance 1000x harder than it needs to be. We'll also discuss what you need to do to prepare to handle these challenges so you don't give in and lose sight of your goals. Weight Maintenance Mastery: https://lotus-movement.com/product/weight-maintenance-mastery/

This is the first "Take Action" episode. The point: to encourage you to take a specific action that will serve you well on your weight maintenance journey. In this episode, I detail the many benefits - and positive results achieved so far - of skipping the scale for seven days and, instead, logging a NSV every single night. You in? Are you ready to take action? Listen, learn, and then take action! P.S. Weight Maintenance Mastery $50 OFF: https://lotus-movement.com/product/weight-maintenance-mastery/

This episode is a continuation of our series, "Why Is Weight Maintenance So Hard." In today's episode, we define "keystone" habits and discuss how your keystone habits may be working for or against your weight maintenance goals, and which habits to specifically focus on. Save $100 on Weight Maintenance Mastery: https://viplist.lotus-movement.com/join-the-list

This episode kicks off the first of a series, "Why Is Weight Maintenance So Hard." Today, we look at the mental aspect of why weight maintenance is so hard, specifically examining the consequences of an all-or-nothing mentality. In this lesson, we'll provide context of how this mentality shows up when trying to lose or maintain your weight, and then discuss four actions steps you can take to overcome this thinking. Save $100 on Weight Maintenance Mastery: https://viplist.lotus-movement.com/join-the-list

We all make mistakes. We ALL get off track with our nutrition. In this episode, I will help you identify the silver lining in your slip-ups and teach you how to handle such occurrences to minimize the chances of the same mistake happening again!

In this episode, we'll discuss how three social groups - your co-workers, besties, and family - may be sabotaging OR enhancing your weight-maintenance efforts. We talk about handling intentional and unintentional saboteurs and how to say "no" in social situations in the recent issue of Maintenance Mindset Monthly - get yours today: https://www.maintenancemindsetmonthly.com/subscribe-now

This is one of the most insightful episodes to date! In this episode, I discuss what I've learned from trying to keep hundreds of clients motivated to maintain strong nutritional consistency when asking them to first complete a pre-diet weight-maintenance phase before dieting. You'll learn how YOU can stay motivated before a diet so that you put yourself in the best position possible to lose weight...and keep it off! If you like learning about how to prevent weight regain then you'll love Maintenance Mindset Monthly: https://www.maintenancemindsetmonthly.com/subscribe-now

In this video, I will make a case for increasing carbohydrates, fat, AND protein after you finish your dieting phase and embark on your post-diet weight-maintenance phase. There are several key factors to consider when deciding which nutrients to increase - without breaking the calorie bank - and we'll talk about each in this episode.

It's common thought - and common few new 1:1 coaching clients to share with me - that just because they haven't been technically in a calorie deficit in months, they're ready to diet... Not so fast! In this episode, I discuss why a maintenance phase is about so much more than simply not being in a calorie deficit and how taken this broader approach is essential for long-term success. Weight Regain Prevention Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

I've seen a recent increase in the number of clients telling me they decided to SKIP their planned - and recommended by me, their coach - "free" meal. This has occurred immediately after a diet and mid-way during a post-diet maintenance phase. In this episode, I discuss my thoughts on this recent trend and why I strongly advocate having a "free" meal - specifically after a diet - and on occasion during a maintenance phase. M3: https://www.maintenancemindsetmonthly.com/subscribe-now

How strict should you be during a post-diet maintenance phase? What are the pros and cons? What about the pros and cons of being a bit more lax with your "free" meals? In this episode, we explore it all and differentiate a more stringent versus loosey-goosey approach to "free" meals during maintenance! Test The Lotus Weight Maintenance Mastery Course And Get Paid: https://lotus-movement.com/wmm-beta-tester/

In this episode, we'll continue our discussion of overcoming an overactive thyroid when the goal is weight loss or maintenance. I share five specific nutrition, training, and mindset strategies that I've used successfully with dozens of women facing the same challenges. Maintenance Mindset Monthly: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I begin a two-part series talking about how hypothyroidism may or may not impact your ability to lose weight...and what to do about it! We spend this episode talking about what exactly hypothyroidism is, as well as how low thyroid hormone production impacts energy expenditure and carbohydrate and fat metabolism, Maintenance Mindset Monthly:https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I discuss a very frequent occurrence I have been seeing with my 1:1 Coaching clients and share with you how I handle the conversation when they hit a new low - or even are trending down on the scale - AFTER we've finished dieting. The #1 Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I introduce Lotus! Lotus is the first-ever online education and community resource dedicated to helping women develop the mindset and behavior change necessary to maintain their weight loss once and for all. It's THE go-to place to learn how to prevent weight regain for good. Learn More: https://lotus-movement.com/ Visit The Blog: https://lotus-movement.com/blog/

In this episode, I discuss what puzzles me the most about weight regain after a successful diet and share two KEY habits that remain intact in successful weight maintainees! The #1 Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I challenge you to rethink your plan for 2019's weight-loss or nutrition-focused resolution and to learn from your past mistakes. This episode will challenge your current plan and help you devise one that is successful and sustainable. The #1 Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, we'll discuss the factors most assess to determine when it's best to diet and I will explain why many are assessing all of the WRONG factors and therefore, starting their diets at the WRONG time. The #1 Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, we discuss the true impact social media is having on your ability to stay focused and motivated on achieving YOUR goals. Note: Social media probably isn't as motivational as you think... The #1 Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I will discuss the #1 limiting belief that is holding you back from establishing a foundation of healthy eating habits and an impenetrable maintenance mindset...and ultimately costing you the opportunity to maintain your weight once and for all! The #1 Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I direct your attention to six major red flags that should send the alarm bells off in your head and signal it's time to stop dieting! If you ignore these signs and continue to diet, you'll significantly increase your risk for weight regain. The #1 Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I share where you need to absolutely keep your focus during the Holiday season if you want to maintain your weight. The answer may surprise you but if you're consistent here, you'll do a stellar job avoiding typical Holiday weight gain. The # Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, we differentiate "diet" from "diet" and discuss the importance of having a sustainable diet in place before dieting. Did I confuse you yet? Listen on to learn more! Maintenance Mindset Monthly (or M3) is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term. Subscribe For $19/Month Get Two Months Free When You Sign-Up For A Year!

Maintenance Mindset Monthly (or M3) is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term. Maintenance Mindset Monthly makes things simple. It's your regular dose of everything you need to know – and nothing you don't – to help you develop the mindset and behavior changes necessary to maintain your weight once and for all. Subscribe For $19/Month Get Two Months Free When You Sign-Up For A Year!

In this episode, we explore the new challenges that await you during months 6 - 12 after THE diet that has increased your readiness to achieve long-term weight maintenance. We specifically look at how your confidence and sense of direction PLUMMET in phase four, before increasing significantly in phase five. Maintenance Mindset Monthly Early Bird Pricing (Save $$$): https://www.maintenancemindsetmonthly.com/subscribe