Bite Back with Abbey Sharp

The Weight Loss Mistakes That Backfire Every Time (Your New Years Resolution is a TRAP!) with Jackie Kirschen

Episode Summary

In today’s episode of Bite Back with Abbey Sharp, we’re cutting through the noise of “diet season” and calling out the biggest weight loss mistakes that keep people stuck in cycles of restriction, burnout, and regain. I’m joined by fellow dietitian Jackie Kirschen, host of Lose Weight Mindfully, whose approach to sustainable weight loss closely mirrors my own. Together, we break down why strict calorie counting, crash dieting, and relying on willpower alone often backfire, and what the science actually says about metabolism, hunger hormones, emotional eating, and long-term success. We also share realistic, evidence-based strategies you can start using today that support weight loss without obsession, deprivation, or food fear. If you’re navigating weight goals this year and want a more compassionate, effective approach, this episode is for you.

Episode Notes

Here’s a rundown of what we discussed in today’s episode:

• Why “diet season” fuels unrealistic and harmful weight loss expectations
• A note on body autonomy and who this episode is (and isn’t) for
• Jackie Kirschen’s personal journey with sustainable, non-restrictive weight loss
• Why strict calorie counting often backfires in real life
• The major inaccuracies in calorie calculators, food labels, and fitness trackers
• How to create a calorie deficit without obsessively tracking
• What crash dieting does to metabolism, muscle mass, and NEAT
• Hunger hormones, food noise, and the psychology of restriction
• Small, realistic habits that support long-term weight loss
• Why weight loss is rarely just about food or willpower
• The role of mindfulness and emotional regulation in eating behaviours
• How the Hunger Crushing Combo framework supports sustainable weight loss goals

References:

• https://pubmed.ncbi.nlm.nih.gov/12963943/
• https://pubmed.ncbi.nlm.nih.gov/20058259/
• https://pubmed.ncbi.nlm.nih.gov/34957939/
• https://pubmed.ncbi.nlm.nih.gov/16002798/

Check in with today’s amazing guest: Jackie Kirschen

• Website: eatright4life.com
• Podcast: Lose Weight Mindfully
• Instagram: @the.mindful.nutritionist
• Tiktok: @the.mindful.nutritionist

Disclaimer: The content in this episode is for educational and entertainment purposes only and is never a substitute for medical advice. If you’re struggling with your mental or physical health, please work one-on-one with a health care provider.

If you have heard yourself in our discussion today, and are looking for support, contact the free NEDIC helpline at 1-866-NEDIC-20 or go to

 eatingdisorderhope.com.