Keep It Off

AT LONG LAST - a podcast where you will find the unfiltered truth about what happens after losing a huge amount of weight, and how to deal with the challenges we all face in keeping that weight off no matter how you did it. A podcast created for anyone that’s lost a significant amount of weight whether with surgery, GLP-1s, meds, or any other method and that is now dealing with the real challenge: keeping their weight off for life. Crucial episodes including – Weight regain | Alcohol | Fake GLP-1’s – and so much more. Look out for our regular monthly episodes with special guest Mr Shaw Somers – Leading weight loss surgeon and GPL-1 specialist – host of The Fat Doctor and Medical Director/Founder of Streamline Weight Loss Clinics nationwide. Everything bariatric, Everything weight loss drugs and Everything to help you keep your weight off for life. 100% facts, 100% experience and 0% bullshit. We get real about weight regain, mindset shifts, and

Keep It Off is a health podcast hosted by Mel Harris, with 35 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Mel Harris hosts Keep It Off, a health show with 35 episodes published.

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  Episode #36

  The 21-Day Habit Myth Exposed

  Aug 17, 202621 min

  Thinking you can rewrite your entire life in 21 days is a total trap. That famous timeline actually came from a 1960s plastic surgeon watching patients adjust to their new faces in the mirror—not real habit research. The truth? Real habit formation takes months, not weeks, and missing a single workout or eating one slice of birthday cake doesn't mean you've ruined everything. Shift your perspective on how habits actually form, learn how to anchor new routines to your everyday triggers, and stop letting minor slip-ups send you right back to square one. KEY TAKEAWAYS The 21-day rule is a complete myth born from 1960s plastic surgery observations, not behavioural science. Building a real habit takes an average of 66 days, with actual timelines ranging anywhere from 18 to 254 days. Habits rely on a cue, routine, and reward loop, working best when anchored to actions you already do every day. Missing a day is just a day off, not a broken habit—the habit only breaks if you stop coming back. Old habits never truly vanish; they stay in the background, waiting for negative self-talk to give you permission to give up. QUOTES "21 Days to Break a Habit is an outright lie, and I'm going to tell you where it came from." "21 days is bullshit. It's going to take months, not weeks." "Habits take a long time to form... Don't let you be the one that pushes that new habit out of the window." "A miss day is just a missed day. Do not build it into something bigger than it is." "A broken habit is not broken when you slip up. It is only broken when you stop coming back."  Follow & Connect with KIO Method Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

  ListenShow Notes
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  Episode #35

  The Hidden Trap That Guarantees Weight Regain

  Aug 10, 20268 min

  We’ve all felt that overwhelming fear of putting the weight back on—or maybe you’re right in the middle of it. It turns out that 76% of people who have weight loss surgery regain weight, and appetite comes back four times stronger after stopping weight loss injections. But the real danger isn't the food; it's the exact moment you permit yourself to slip. Sitting at a family dinner, holding out a plate for birthday cake, and declaring, "I'm normal now," felt like a victory. In reality, it was the exact thought that set off a 3-stone regain. When you step back into old habits under the guise of being "cured," your journey takes a sharp turn. Be realistic about where you are, spot the hidden traps before they ruin your progress, and turn set-backs into lifelong success. KEY TAKEAWAYS The Mindset Trap: Declaring yourself "normal" after losing weight often grants dangerous permission to let old eating habits creep back in. The Delayed Reaction: Scales don't always move immediately after a cheat meal, creating a false sense of security that reinforces bad choices. The Biological Reality: Weight regain affects almost everyone—whether through surgery or medication—because appetite returns stronger than ever. The Pivotal Trajectory: The moment you give yourself permission to go backwards is the exact moment your long-term maintenance turns into regain. Reclaiming Control: A slip-up or regain doesn't mean failure; it can be the ultimate catalyst to learn, adapt, and keep weight off for life. QUOTES "76% of people, particularly those that have had weight loss surgery, will regain their weight." "In my mind, normal means someone who doesn't have a weight issue anymore, can eat what they want... but that's not the case." "When you are an obese person, you will always have the propensity to become obese again." "There will be a point on your journey where you allow yourself... to go backwards in terms of your eating patterns and behaviour, and that is the moment where your journey takes a different turn." "Be realistic about where you are, where you want to be, and what you could possibly do without even realising that could screw that up for you."  Follow & Connect with KIO Method Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

  ListenShow Notes
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  Episode #34

  Stop Shovelling Your Food: The Free Secret to Weight Loss

  Aug 3, 202611 min

  Ever found yourself clearing a full plate of dinner before your friends have even picked up their forks? It happens to the best of us, but rushing through meals might be the single thing standing between you and your weight goals. Slowing down isn’t just standard advice for post-bariatric care—it’s a total game-changer for anyone wanting to shed pounds or maintain their progress. Your mouth is the ultimate food breakdown factory, and rushing through meals forces your stomach to work overtime, bringing on acid reflux, bloating, and painful digestion. This week, we’re unpacking simple, zero-cost habits you can start at your very next meal. From swapping out your standard cutlery to learning why you need to prick—never scoop—your food, these practical tips will help you enjoy your meals, boost digestion, and make keeping the weight off effortless. KEY TAKEAWAYS The 20-Minute Fullness Signal: It takes a full 20 minutes for your stomach to signal to your brain that you are full, so eating too fast often leads to overeating and feeling uncomfortably stuffed. Your Mouth as a Factory: Digestion begins right in the mouth using teeth, saliva, and tongue movement to break down food before it ever hits the stomach. Swap to Smaller Cutlery: Using child-sized forks with shorter prongs naturally limits bite sizes and prevents over-packing your mouth. Prick, Don't Scoop: Avoid scooping mounds of food onto a fork; use a knife to hold items in place and prick them with the prongs instead. Rest Between Bites: Put your knife and fork down completely after taking a bite, and only pick them up again once you’ve fully chewed and swallowed. QUOTES "It takes 20 minutes for the stomach to tell your brain that you're full up." "Think of your mouth as a factory. A food breakdown factory." "The first stage of breaking down our food happens in the mouth." "Do not scoop your food onto a fork. Prick it with the prongs." "When you sit down for a meal together, it's not just about the food, it's about the company."  Follow & Connect with KIO Method Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

  ListenShow Notes
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  Episode #33

  The Hidden Loneliness of Obesity: Why Others Don't Get It

  Jul 27, 202617 min

  Navigating weight loss when surrounded by people who have never experienced obesity can feel deeply isolating. Mel Harris tackles the persistent stigma that framed obesity as laziness or a lack of willpower, explaining why flippant advice like "just say no" fails to address the real physiological and psychological challenges. She opens up about her personal experiences—from feeling judged at the dinner table and eating entire meals in secret before going out, to managing constant internal cravings. Mel breaks down how addiction and a broken metabolism impact our decision-making, offering a practical mental technique to pause, rationalise internal dialogue, and differentiate true physical need from emotional wanting. KEY TAKEAWAYS Obesity is a complex condition: It is a combination of disease and addiction rather than a simple lack of discipline or laziness. The "want vs need" distinction: Food cravings are driven by powerful neurological pulls rather than true physical hunger. Understanding metabolic changes: Gaining as little as two stone can disrupt your metabolism, altering how your body and brain process food choices. Internal rationalisation helps: Engaging in intentional internal self-talk during meals gives the brain time to register fullness signals. Releasing perfectionism: Progress comes from learning how to handle moments when things go off track rather than trying to control every situation perfectly. QUOTES "The stigma that surrounds obesity is that we're just lazy people and we're just weak people, and that is absolutely not true." "Addiction is addiction is addiction. And we go through the exact same thing. We cannot say no. We have to learn how to say no." "If everybody in the world could just say no, there would be no such thing. No disease called obesity." "You can't prepare for every adventure, and what you need to do instead is learn how to deal with things when they don't go the way you want." "Metabolism isn't just about the digestive system and your appetite. It's everything from the way we taste food, the way we think about food, the way we process food..."  Follow & Connect with KIO Method Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

  ListenShow Notes
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  Episode #32

  Does it ever get easier to keep the weight off?

  Jul 20, 202612 min

  Ever wonder if the daily battle with habits and health will ever just feel effortless? It’s a beautifully simple question, but the reality is beautifully complex. Stripping away the weight is a massive victory, but staying three or more years down the line brings a completely different set of hurdles. True maintenance means accepting that there isn't a final finish line—our biology and the unpredictable chaos of everyday life will always throw curveballs. The secret lies in making active investments to shift those hard choices into second-nature habits, like grabbing a glass of water without a second thought. It takes work, dedication, and a whole lot of pivoting when life gets messy. Tune in to explore why the journey never truly ends, and how to build the ultimate mental toolkit to stay completely on the ball for life. KEY TAKEAWAYS Active Investment Over Easy Wins: Long-term maintenance relies entirely on your emotional and physical dedication; it doesn't happen organically without putting in the work. Automate to Alleviate: Shifting difficult challenges into subconscious, daily habits ensures they become your automatic norm, drastically reducing decision fatigue. There is No Final Endpoint: Relapsing into old habits or experiencing weight fluctuations remains a lifelong propensity that requires ongoing awareness. Uncompromising Adaptability: When life presents sudden injuries, aging, or routine disruptions, success relies heavily on your willingness to pivot and find new strategies. Consistent Daily Practice: Maintaining physical progress mirrors fluency in a foreign language; if you stop practicing or engaging with it, you quickly lose your footing. QUOTES "Does it get easier? It's a very simple question, but it's not really a simple answer." "You have to be prepared to invest, not financially, emotionally and physically in yourself." "Losing the weight was not the end point... There is not an end point." "You always have to be on the ball, and you always have to be ready to change and to adapt." "You have to keep practicing. You have to keep at it. You have to keep going."  Follow & Connect with KIO Method Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

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