Simple, REAL, and SPECIFIC Weight Loss & Nutrition Tips (When You Don’t Want Another Strict “Diet”)
If you guys are going to watch one Wellness video this year let it be this [Music] one hey everyone I’m Abby sharp welcome to aby’s Kitchen today I’m going to be following up on the heels of my super popular nobs weight loss tip video with a brand new compilation of very actionable strategic hats
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to help support your health again as you guys know I’m not a weight loss Rd But ultimately I believe in body autonomy and I respect those who do want to lose weight and I would way rather see people make more gentle evidence-based healthy Behavior changes that have the side effect of
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weight loss then they start up some kind of bogus 3-day water fast you want to lose weight fast we doing a 7day liquid fast I know how tempting it is to make weight loss your goal but it’s actually not a really great goal since it’s not something that we have direct control over like
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we do our behaviors so that’s why we’re focusing here on tangible actionable behaviors hacks and habits that you can integrate today that will increase your chances of weight loss and more importantly improve your overall health obviously not all of these tips are going to be good habits
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for everyone for some people making one of these swaps could potentially feel restrictive or super triggering result in a rebound or just not jive with their lifestyle preferences budget Etc so take what works for you and leave the rest all of these are just suggestions for gentle nutrition
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habits to try on to see if they work for you also if you guys are new here smash that subscribe button it really does help me out and hit in the description for my free Hunger crushing combo ebook and my free protein ebook Okay before we go too far let’s talk about today’s sponsor element
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slabby sharp to get yours okay so let’s start with some creative healthy eating cooking tips number one swap cream for pureed white beans in your creamy soups and stews so this is one of my favorite hacks for making a creamy soup packed with Hunger crushion compounds if your
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creamy soup recipe calls for heavy cream or milk you can puree a can of no salt added white beans into your soup for instant body and thickness plus the extra fiber and protein makes the soup way more satiating so you feel Fuller without the need to load up on bread tip two stretch
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your ground beef with minced mushrooms there are a lot of reasons to cut back on higher fat red meat finances environmental and of course our health and weight while the association of unprocessed red meat with chronic disease is not as concerning as with processed Meats we still do not want to
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overdo it on saturated animal fats when there are soft so many other options with greater nutrient bang for their choric buck and minced mushrooms really do offer a simple meaty texture and Umami flavor that make it an amazing meatless swap in one stud he found that when comparing a
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mushroom versus meat breakfast the mushroom eaters reported significantly better satiety and fullness in another study participants who are given mushrooms instead of meat saw a significant reduction in chloric intake body weight body fat BMI and waist circumference losing an average of
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7 lbs and keeping it off for the entire year that they were monitored as always I’m all about adding not restricting and this is why I love to stretch ground beef with finely minced mushrooms that way you get the meaty flavor and the beneficial protein of the beef but with
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the high volume lower saturated fat benefits of fiber and micronutrients tip three grape carrot and zucchini into store-bought pasta sauce this is something that I know a lot of parents try to do to get their picky kids to eat more veg and while I don’t personally believe in tricking kids
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I do believe in finding simple ways to get in more fiber and this is a super food prooof way to like turn a half a cup of higher sugar sauce that really doesn’t provide any bulk or satiety into a heaping cup of a hearty thick sauce with satiating fiber tip four buy and eat nuts in the
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Shell nuts are a fantastic source of hunger crushing compounds but if you’re a chronic snacker and you’re trying to miniature weight they can be very easy to mindlessly overeat when we don’t have a visual cue of our meal or snack and like you’re snacking while you’re working or
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driving or watching TV as so many of us do it’s kind of like you black out and you come to when you reach the bottom of the bag but research on what has become known as the pistachio principal has found a huge benefit in buying the shell on nuts instead of the conveniently pre- shelled
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nuts and then physically cracking into them eating them one at a time and then seeing the leftover shells pile up so this serves as a visual cue that you have in fact eaten which can increase subjective feelings of satisfaction shelling your nuts also takes time which slows down your eating
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encourages more mindful interaction with your food and gives your brain enough time time to register that you’re full tip five veg up your take out we all have nights where door Dash is an absolute must that’s probably going to be me tonight but in my experience takeout meals tend
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to have a little protein a teeny bit of vegetables and a lot of naked carbs so dress up those naked carbs when you order take out rice or noodles or Ramen whatever while the dish is still hot throw in a handful or two of Frozen vegetables straight out of the freezer now you’ve got a
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much larger dish appropriate for maybe one or two more leftover meals in the extra fiber rich veg will help to Edge out some of the less satiating noodles or rice number six build out a healthy condiment Arsenal if you’re experimenting with eating more vegetables whole grains and lean
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proteins adding in a lot of flavor is going to be really important for satisfaction because plain skinless boneless chicken breasts with like a little salt on top is just not the vibe what I say to you about taste taste taste some of my favorite lower sugar big flavor condiments for
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spicing up your meals include Harissa pesto salsa hummus mustard kimchi sourkraut zatar everything bagel spice Greek yogurt Sriracha horseradish nutritional yeast and tamari just even a few obviously but leave me a comment below with some of your favorites number seven choose
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higher fat Dairy over fat free there’s actually a lot of beneficial compounds in dairy fat like short chained fatty acids conjugated lolic acid vitamin D and gangliosides which may offer some protective effects over skin one 2019 systematic review found that most sources of full fat Dairy
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particularly fermented dairy did not increase the risk of cardiovascular disease or diabetes but consuming full fat Dairy has actually been shown to reduce the risk of being overweight or obese by 8% yes even though full fat has more calories full fat is also way more physically
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sing from the fat and more emotionally satisfying because it just tastes smoother and creamier and less sour which tends to reduce the need to add a lot of sugar on top next tip use an oil atomizer so I have talked about smart use of oils in my OG weight loss tip video right here and while
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I will never advocate for like an oil free diet I do think we can be mindful of how much added oils we end up using because unlike Whole Food fats which have dual citizenship in my Hunger crushing combo so for example avocado has fiber and fat cooking oils are really just straight up fat so
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in cooking with fat we want enough to enhance our cooking without going overboard on excess calories that do not satisfy an oil atomizer is a really great way to evenly distribute oil on a baking sheet on veg or potatoes for roasting or protein before grilling or searing you can also
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technically put a vinegret in here and like Spritz your salad for even coverage next let’s get into some meal planning tips first up redefine the word snack thanks to food marketing the word snack has become synonymous with junk food or treat but I want you to redefine snack as just like a mini
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meal that means your snack should contain the same hunger pressing components of a meal but just a little bit smaller and probably in a more convenient state it should still serve a purpose for nutrition ins satiety and yes it can still be super fun so like half turkey sandwich or a
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protein shake with nut butter and berries or Greek yogurt parfait those are all really great snacks a fruit rollup is fun but it’s not a snack it might be part of a snack but it’s not a snack so turn your snacks into mini meals for the most G bang for your caloric Buck next streamline your
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options if you’re cooking for a big family you might be used to having a variety of options on the table to choose from but research suggests that we can habituate to certain flavors reaching something called sensory specific satiety but not complete satiety so you can get full on Broccoli
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but still have room for rice or dessert The More Foods on your plate the more novel opportunities for that mouth hunger and the less likely we are to reach full satiety you can of course hack this the opposite way to increase your vegetable consumption by serving a variety of different
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veg but my recommendation would be instead of serving shrimp and chicken and rice and PE choose one protein one carb and unlimited vegetables and then switch it up for diet variety at the next meal and speaking of a variety of vegetables count colors not calories I obviously subscribe to
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an added non-restrictive approach to nutrition and when we focus on adding colors we by default are adding higher volume higher fiber lower calorie fruits and veg to our meals so make it a goal to have at least three different colors on your plate making those colors really the star of the show I
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know different shades of beige do not count as multiple colors so for example like a colorful stir fry of broccoli or bell pepper carrots that would be a great base for like some tofu and rice next stick to a meal schedule if you have health or Wellness goals you need to make your meals a
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priority because if you’re flying by the seat of your pants putting off lunch until you are starving you are going to overeat so decide what times you’re going to eat breakfast lunch and dinner and actually like put it in your calendar if you have to make those meal times consistent
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and if you’re like well that doesn’t sound like intuitive eating to me remember guys intuitive eating is not just the hunger fullness diet obviously if you’re hungry and it’s not officially lunchtime eat but a lot of busy folks are actually too distracted to hear those early hunger cues and
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if your body is used to you ignoring them you won’t hear anything until you’re like rush into the staff room looking for the Chino muffins be I’m hungry in a minute consistency is one of the most important tools for achieving any health or weight loss goal and having that routine built
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into your day can really help you develop normal and regular hunger and Fess cues next theme your meals meal planning is key but you got to make it simple stupid having themed dinners like meatless Mondays or taco Tuesdays or whatever helps give you some consistency but also reduces the mental
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burden of having to think too hard about each and every [Music] meal less mental burden means a much greater chance of cooking at home rather than getting overwhelmed and ordering take out next make adult Lunchables so I grew up with two very busy working peris so at least once a week
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we had something we called a coldplate dinner which was basically a compilation of nutritious foods that my mom just had in the fridge already or the pantry Cobble together in a simple meal that my mom did not have to cook so things like whole gra crackers leftover protein or deli meat
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crispy chickpeas veggies fruits cheese nuts olives whatever there is no shame in an adult lunch bowl that takes all the hunger crushing combo boxes you know I like snackpack why can’t you just give me a snack pack next I want you to frontload your carbs and calories so we’ve talked about the benefits of
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aligning your meals especially higher carb meals with your body’s natural circadian rhythm when I was discussing the benefits of intermittent fasting but in short your body is more insulin sensitive and better able to metabolize and utilize carbs when you wake wake up versus
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right before you go to bed obviously when it comes to weight loss total calories consumed in the day matters way more than when they’re consumed but there is still a metabolic advantage to consuming the bulk of your calories and carbs earlier on in the day once I he found that women with obesity
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who ate a 700 calorie breakfast and a 200 calorie dinner lost more weight and felt less hungry in the day than those who ate a 200 calorie breakfast and a 700 calorie dinner another study found that people ate a big breakfast burn twice as much via thermogenesis than those who ate a big dinner so
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for better appetite and Insulin Management try shifting your meal times up a little finally let’s talk mindful eating and movement tips first of all I want you to put your fork or spoon down between every bite so the purpose of this is to help you slow down giving your brain enough time
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to register fullness but also to encourage you to actively chew chewing your food thoroughly is not only critical for healthy digestion but there’s mounting evidence suggesting that chewing increases our gut glp1 levels and glp1 is the apate suppressing hormone found in drugs like OIC
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personally I would never make a suggestion to like chew your food 20 or 30 times before swallowing I think that that would be super distracting and obsessive and very likely become unhealthy but a simple cue just like putting your spoon or Fork down to chew and enjoy your bite can help you slow
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down chew well and improve your satiety signals which can influence weight and of course support good digestion next Dodge your mindless eating triggers by changing your routine if you’ve got a habit of like making a beine to the kitchen the moment you walk in the door to mindlessly snack
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take a new route or rearrange your post-work routine maybe you start a habit of calling your mom when you get home or you go upstairs to wash your face or water your plants or immediately take the dog out for a walk take away the queue and you will very likely take away the Mindless
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eating routine and speaking of myus eating stop eating directly out of the snack bag or box if you need to pick up like some cute little snack bowls to get you pumped up about using them get yourself to Target for a new set we’re going to go but if you’re wanting a snack from like a box
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or a bag don’t just shove your hand in there and start mindlessly munching away f who have been dieting for a really long time tend to base their satisfaction on external cues like the absence of food but if you’re eating from a family-sized bag of chips that cue might not come for a long time
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so always portion out what you think you’re in the mood to eat into a bowl or a little baggie and if you’re still hungry after that you can always replenish but getting to the end of that pre-portioned snack will force you out of your mindless TR to help you re-evaluate if you want or
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need more next build micro workouts into your day if you take a 15-minute brisk walk after breakfast lunch and dinner you’ve suddenly accomplish 45 minutes of activity without having to budget for any official gym time walking really is amazing for your overall health and even in small little
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bouts like this can help contribute to fat loss and improved blood sugar regulation and finally take your calls and meetings standing to take advantage of meat neat stands for non-exercise activ thermogenesis so these are basically any little unstructured unplanned forms of energy
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expenditure like fidgeting or unconscious leg tapping spontaneous muscle contractions or just feeling the need to stand up from your desk walk around stretch clean Etc anyone who knows me knows that I am a neat Queen # ADHD but resarch suggests that thin people tend to have higher levels of
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neat compared to obese folks it might be hard to force yourself to like fidget more but even making an effort to stand or Pace in meetings or on calls rather than sitting down can help contribute to your neat and this might actually be a more effective movement strategy than intentional
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exercise because a exercise expenditure induced by neat is much larger than from intentional exercise when measured over the day and B we don’t tend to reward ourselves with food when we fidget or stand versus when we do a tough boot camp and that is a wrap folks for now at least you guys
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know I got way more actional Wellness tips where those came from but to reiterate I’m all about an additive non-restrictive approach to meeting your health and wellness goals and I really just hope that one or more of these resonated with you as something that you could effortlessly make part
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of your routine but if you’ve got any really great actionable behaviors that have helped you achieve your goals definitely leave a comment below I’m sure we would all love to learn and until then don’t forget to subscribe to the channel like this video and I’ll see you next time on Abby’s kitchen
