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In this episode, I walk you through a specific blueprint to enjoy food, family, and football this Thanksgiving 100% guilt-free...whether you're dieting or maintaining! The #1 Weight-Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe

In this episode, you'll be reminded of a simple fact that will drastically change - in a good way - your approach to navigating weekends and busy periods to help you continue maintaining your weight. This strategy has been invaluable maintaining my own weight and just as impactful with hundreds of my 1:1 nutrition coaching clients. Maintenance Mindset Monthly is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term. Subscribe Today: www.maintenancemindsetmonthly.com/subscribe

In this episode, we explore the new challenges that await you during weeks 6 - 12 of your post-diet weight maintenance phase. We also discuss how confidence and anxiety ebb and flow during this time. Remember, 90+% of people don't make it out of phase I - once you're here, you're in a really good spot! Maintenance Mindset Monthly Early Bird Pricing (Save $$$): https://www.maintenancemindsetmonthly.com/subscribe

Is your life truly complete when the scale reads 145 pounds? In this episode, we discuss how your current goal "forever" weight may NOT be where you truly look and feel your best. We weigh pros and cons of meeting your current goal weight and discuss how when you change your mindset, you may look and feel your best at a significantly higher weight. Maintenance Mindset Monthly is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term. Subscribe Today: www.maintenancemindsetmonthly.com/subscribe

In this episode, I introduce you to the five distinct phases of long-term weight maintenance. These phases differ in duration and challenges you'll face, which means that you must have an understanding of what to expect and how to overcome said challenges if you wish to achieve long-term weight maintenance. This episode introduces you to the concept and then focuses on the challenges and frustrations of phase I.

In this episode, I discuss common questions related to "how often can I enjoy a 'free' (cheat) meal during maintenance" and explore what should influence your frequency. "podcast10" saves you 10% on all Screw The Scale apparel: https://shop.screwthescalepodcast.com/

In this episode, we discuss the importance of "how" you eat, specifically the speed at which you do so. We dive into how appetite hormone regulation is impacted and what you miss by scarfing down your meals in under five minutes. Plus, I share 3 strategies to help you slow down to better manage your appetite...and weight! "podcast10" saves you 10% on ALL Screw The Scale apparel: https://shop.screwthescalepodcast.com/

In this episode, we'll further explore the physiological and psychological adaptations that take place the final few weeks of a diet and how they influence your appetite for weeks - or even months! - after finishing your diet...despite you beginning to eat more food!

In this episode, I dive deep into the pros and cons of three popular diets: Atkins Diet Whole30 Blood-Type Diet Note: This is my opinion - but I think by the end of the episode, you'll agree with many of my points :). Enjoy!

In this episode, I discuss a strategy shared with me by a friend and long-time 1:1 Nutrition Coaching client, Carolyn. Carolyn has a history of letting the scale negatively influence her day, specifically, her mood and confidence. After years of frustration with that clunk of metal, she finally found a strategy that positively primed her to handle any number she saw and still feel great about herself. Listen to learn Carolyn's strategy!

In this episode, we'll dissect five major reasons you see an uptick on the scale in the 5 - 10 days after a diet. We will discuss why these changes are not only to be expected but also beneficial. If you're guilty of freaking out when you see a small jump on the scale after a diet then this episode is a MUST LISTEN!

In this bite-size episode, you'll learn how to not only identify your trigger food(s) - the ones that you intend of having a bite of but end up devouring - but how to fight back and conquer them.

In this episode, you'll learn about the WORST mistake you can possibly make after a dieting phase and how this mistake is what's holding you back from losing weight and keeping it off for good!

In this bite-size episode, you'll learn why it's crucial that you track other indicators of progress outside the scale. The scale is a pesky, unreliable clunk of metal that's bound to drive you insane and likely to lead to irrational, emotionally charged nutrition decisions. No Bueno. Understanding where to look for victories and positive change – outside the scale – will arm you with the feel-good emotions of success and progress you need and deserve to stay strong during a weight-maintenance phase. Action Step: After listening to this episode, list at least four non-scale parameters of health, well-being, and progress you'll track during your post-diet weight-maintenance phase.

In this episode, you'll learn how your thoughts and mindset are impacted from your very first diet, as well as by every subsequent diet, and how these changes ultimately influence your ability to maintain your weight loss once and for all.

In this bite-size episode, you'll learn why it may be beneficial to increase carbohydrates, fat, AND protein following completion of a diet. You'll learn what advantages this offers, how long to keep protein elevated for, and how to transition back to your normal protein intake without gaining back a bunch of weight. Action Step: After listening to this episode, outline how many more grams of protein you'll eat per day after your next diet, for how long, and how you will go about reducing this number back to normal when it's time.

In this episode, you'll learn just how much of an impact a calorie deficit has on your metabolism, and specifically your ability to expend energy and handle an influx of calories at the end of a diet. You'll also better understand the vulnerable and challenging position you're in at the end of a diet and how to best approach this period to maintain your hard-earned weight loss. Action Step: After listening to this episode, simply reflect: Are you guilty of yo-yo dieting? Are you guilty of wanting to diet again a few weeks after finishing your last diet? It's okay! But you NEED to change your thoughts and actions to break free from this vicious cycle if you want to achieve successful long-term weight maintenance. Okay, I actually do have an action step: Write the following down FIVE times: "After a diet, I am in a vulnerable position, physiologically speaking, and need to spend just as much time, if not more, NOT dieting before considering another diet."

Have you ever experienced what felt like a significant jump on the scale shortly after finishing a diet? You're not alone. In this episode, I'll convince you that your end of diet weight is a lie. And that by using this final weight (or, your lowest weight), as a reference point to judge success during a maintenance phase, you're setting yourself up for failure. Instead, you'll learn what a more accurate (and reliable) point of reference is to better use to define success during a maintenance phase and how to use the scale, in general, to track progress after a diet. Action Step: After listening to this episode, figure out your new – more accurate and reliable – reference weight to be used to measure success during your current or upcoming post-diet weight maintenance phase.

In this episode, we discuss the importance of having an ideal vision of what a successful weight maintenance phase looks like to you and how to cultivate it. How many nights per week will you dine out? How many times per week will you enjoy alcohol? How will you navigate office treats? Will you eat the food at each social occasion you attend? You need to have an answer to these questions (and more) before embarking on a weight-maintenance phase so that you set the right expectations and are able to confidently define success. Action Step: After listening to this episode, take 10 minutes and answer the questions discussed to paint the picture of your ideal weight maintenance phase!

What do you think of when you hear the term "weight maintenance?" If you merely think maintaining the same number on the scale then you have it all wrong. In this episode, you'll learn what a weight-maintenance phase really entails, why it's the most important phase there is – yes, more important than a weight-loss, or, "dieting" phase – and be able to differentiate between two distinct types of weight-maintenance phases. Yup, there are two unique types, each of which has its own time, goal, and place, though, both are crucial to implement when striving to achieve long-term weight maintenance. Action Step: After listening to this episode, determine which specific maintenance phase you need to spend more time in to help you achieve your long-term weight maintenance goal. Then, write down three reasons it's important you conquer this phase to set yourself up for long-term success.

Hey there! My name is Paul Salter and I am a Registered Dietitian and host of The Screw The Scale Podcast! In this episode, you'll learn why I started this podcast (HINT: we don't have a weight-loss issue, but a weight-maintenance issue), and whom I hope to help, as well as what value I hope to provide (SPOILER: A LOT). If you've ever struggled to maintain weight loss or feel as if you're trapped in a vicious yo-yo dieting cycle, you're in the right place. And, of course, I'll give you the brief run-down on my background, education, and experiences (each has led to me living in seven different states within a six-year period!) that make me pretty darn qualified to help you break free from that vicious dieting cycle. Action Step: After listening to this episode, be sure to listen to the next episode. If you're enjoying the content thus far, please subscribe to the podcast, and leave a rating and a review! It will mean a lot to me as that will help me best reach more people. And, of course, connect with me on social media so we can chat more!