Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. In todays video, we will be talking about some tangible actionable behaviours, hacks, and habits that you can integrate TODAY that increase your chances of weight loss, and improved overall health.
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1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.
2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.
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4) Trigger warning to those with disordered eating tendencies.
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RESEARCH LINKS
https://pubmed.ncbi.nlm.nih.gov/16002798/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8219935/
https://www.sciencedirect.com/science/article/pii/S0031938418309697#:~:text=Eating%20with%20distracters%20increased%20approximately%2015%25%20caloric%20ingestion
https://www.frontiersin.org/articles/10.3389/fnut.2023.1110748/full#:~:text=As%20demonstrated%20in%20previous%20studies,with%2062.5%25%20reporting%20weight%20loss
https://pubmed.ncbi.nlm.nih.gov/16822824/
https://pubmed.ncbi.nlm.nih.gov/22855911/
https://pubmed.ncbi.nlm.nih.gov/28548897/
https://link.springer.com/article/10.1007/s11002-014-9301-6#:~:text=The%20findings%20showed%20that%20when,and%20consume%20fewer%20hedonic%20snacks
https://pubmed.ncbi.nlm.nih.gov/25889354/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/
https://www.ccsa.ca/canadas-guidance-alcohol-and-health#:~:text=The%20guidance%20also%20recommends%20that,drinking%20alcohol%2C%20less%20is%20better
https://pubmed.ncbi.nlm.nih.gov/15389416/
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Do not wait until 2024 to start these Health hacks hey everyone I’m Abby sharp welcome to aby’s Kitchen nears is around the corner and I know that for a lot of people this means a lot of Extreme Weight Loss diets that get abandoned by Valentine’s Day as you guys know I’m not a weight loss Rd but I do believe in body Aton om and I respect those who want to
Lose weight or who cite weight loss as their nearest resolution and I would way rather see people make more gentle evidence-based healthy Behavior changes than start some kind of like omad carnivore diet or cut out all fibers and carbs and I also know that a lot of folks place
Weight loss as their end goal but it’s actually not a good goal because it’s not something that we are 100% in control of our behaviors on the other hand are controllable and predictable so so I’m going to share some super tangible actionable behaviors hacks and habits that you can integrate
Today that increase your chances of weight loss and improved overall health now quick note here that not all of these tips are going to be good habits for everyone for some people making one of these swaps could feel super restrictive be 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 suggestions for gent nutrition habits to experiment with and of course don’t forget to hit on my description for my free Hunger crushing combo ebook and I apologize for the voice my kids
Gave me laryngitis again all right let’s get into it tip number one have protein at every meal and most snacks protein is King in the satiety hierarchy which is why it’s at the top of my HCC triangle we know how important maintaining lean muscle masses for metabolism
Weight management and Longevity as we age and as I discussed in my macros video right here we also know that focusing on protein is really important when we’re in a calorie deficit research suggests that people spontaneously consumed 400 calories less when their protein intake went from 15 to
30% of calories because we can only utilize about3 gram of protein per kilogram of body weight per meal or snack for muscle protein synthesis one of the most important habits that you can get into today is prioritize protein at every meal ideally around 20 to 35 gram per sitting adding protein
Helps to provide longer lasting stable satiety energy and blood sugar levels and increases the chances of weight loss success without scarcity or restriction tip two Implement a no phones at Meal Time rule you guys know I don’t normally like rules but this is actually one that I can
Get behind and I know it’s a hard rule to follow because I literally fail at this 50% of the time but 50% success rate is like a huge win to me they’ve done studies you know 60% of the time it
Works every time that doesn’t make sense we know that distractions like phones tablets and TVs make listening to our body’s hunger and fullness cues really hard research suggests that eating while on your phone increases chloric consumption by about 15% largely because we aren’t even registering
Emotionally while we ate we’re stripping food of its sensual satisfaction and also interfering with the social benefit of a family meal so no phones at all at the dinner table they’re either off or away charging in another room where we’re not so tempted by the constant scrolling
And notifications tip three bulk cup and stretch refined carbs with fiber rich FEG notice I said bulk cup not cut down even though the result is usually in fact cutting down so you know I’ve got an additive approach to nutrition which is why I like to stretch refined carbs by adding them into
A fiber rich veg so that may mean adding some like zucchini ribbons to your pasta or adding some finely diced veg to your rice not only does this add another layer of flavor and texture but
It turns a low fiber lower nutrient meal into one that is far more satiating and even if you don’t change the portion of rice that you put on your plate at all there’s a good chance you may not
Need as much of it because the added fiber from the veggies adds volume and promotes a TIY which is important for weight management and this is a another really key reason why my Hunger crushing combo Works tip four choose fats with purpose okay what do I mean by that well you guys know
That our hunger crushing combo combines protein which we talked about fiber which we talked about and healthy fats and I will never ever suggest that you shouldn’t use oils for cooking or in salad dressing you should these make naturally nourishing foods a lot more delicious but wherever
It makes sense I want you to choose whole food fat sources that have like dual HCC citizenship so that have fatten fiber or fat and protein avocado is a really great example because it’s
Got 22 G of satiating fats 3 g of protein and has a whopping 10 G of fiber each making it much more satiating than an equivalent amount of fat in oil likewise whole peanuts have 14 G of fats 7.5 g of
Protein and 2.5 g of fiber so these Foods offer more volume flavor and hunger crushing compounds than straight up oils or fats so like you could try using avocado as a sandwich spread or adding
Nuts or nut butter as the base for salad dressings and sauces tip five drink a big glass of water the moment you get up and another one as your coffee is brewing I have discussed this coffee thing ad
Nauseum if you want to drink your coffee on an empty stomach there’s likely no real harm in doing so assuming it doesn’t upset your tummy or cause you raging anxiety but you’ve just gone eight or more hours without any hydration or nutrition so you want to capitalize on that morning Thirst by
Working water into your coffee ritual the moment you wake up before you check your phone drink a full glass of water and as your coffee is brewing or you’re making your tea or whatever your ritual is drink another one another one another one this is really really important for regularity
Bloating weight management energy metabolism cognitive performance and Joint AB ility tip six use parental lock functions to limit your phone use before bed yes I am suggesting that some of us need to like parent ourselves a little to limit our phone use before bed but let me tell you why
We know that screens before bed significantly interfere with our circadian rhythms and sleep and poor sleep impacts our appetite food cravings blood sugars weight gain cognition and attention immunity defenses and much more there are actual like apps for Parental safeguard s and locks that
You can put into play to lock you out of social media before after a certain time in the day and if you’re the type to like stay up late scrolling resulting in really poor sleep it might be time
To use them Keeping Up with the Kardashians is nowhere near as important as restorative sleep and your resulting Health liar tip seven take one call or virtual meeting every day while walking exercise doesn’t have to be intentional or sweaty for it to count in fact you’re actually
Less likely to compensate by by rewarding yourself with more food when movement is framed as fun or leisurely than it is as exercise so if you have to listen in on like a boring Zoom conference call turn the camera off pop your airbuds in and take it while Meandering around through
Like a nearby residential area if you’re waiting on hold with like an airline or Bank do it in the Great Outdoors yes the elevator music might kill you inside but if you do survive you’re going to
Feel great thanks to the combination of fresh air and gentle movement this is actually a bonus step for my adhders but you actually might find that you can concentrate much better at what’s being said while simultaneously moving your body and the best part is this isn’t eating into your
Busy day tip eight buy a different fruit and veg than you did the week before as you guys know I am big on the importance of variety because a vary diet is the most likely diet to meet all
Of your nutrient needs our gut bacteria also thrives on diet diversity but food right now is expensive especially fresh fruits and veg so most of us can’t afford to eat like three different fruits and three different vegetables each day at every meal of the week so make an
Intentional point to switch up which varieties you buy from week to week if this week it’s apples and broccoli make next week kiwis and cauliflower if this week you’re making salads with spinach next week Duke kale Etc this not only helps prevent healthy eating recipe ruts reducing the
Risk of you like throwing in the towel but it’s a foolproof way to ensure greater nutrient variety over time and speaking of variety Plan Three mindless breakfasts to rotate with different variations unless you’re a wellness influencer no one actually has the mental energy to come
Up with a fancy new breakfast recipe every day of the week like mornings are hectic enough so if breakfast takes too much mental bandwidth you are much more likely to just like grab a crystal or bacon sandwich on the go see tip one about the importance of protein especially in that
Morning meal re suggest that having a protein Rich breakfast significantly reduces appetite throughout the day and results in fewer calories consumed at your next meal so I suggest having three simple protein Rich breakfast Concepts that you always have the ingredients for and you always
Have like the time and energy to pull off and then just adding in slight variations with different toppings so my three are protein oatmeal protein smoothie bowl and like a cottage cheese or yogurt parfait and I switch things up every week with different fruits nuts seeds berries cereals and
Other crunchy toppings depending on my mood and on the vibe of breakfast one of my personal favorite tips is to mix high sugar cereal with a high fiber whole grain cereal I do this all the time because
Sometimes I just feel like a little Frosted Flake action but I know that this isn’t going to hold me very long but I also know that I’m 36 years old and starting my day with like a bowl of sugar
Doesn’t feel super great for me or for my gut so rather than putting sugary cereal up on a pedestal and telling myself I can never have it again which we all know gives our friend Tony way too much
Power I added to a bowl of high fiber cereal like brand flakes or my morning oats oh I love a little Lucky Charms moment on proin notes trust me if you a sugary cereal lover this hack will
Change your life tip 11 experiment with fruit as a sweetener I’m never going to tell you not to put honey in your oatmeal or to like make cookies without sugar but don’t underestimate the natural sweetness of fruit ripe mashed banana is amazing in oatmeal yogurt baked goods Etc and freeze dried
Berries either like ground up or whole also adds a ton of flavor antioxidants and natural sweetness again this is all about an additive approach to nutrition so by adding a ripe banana to your oatmeal we not only are cutting back on the need for a lot of brown sugar but we add volume
And add a ton of sating nutrition that keeps us Fuller longer tip 12 drink two sips of water in between every sip of alcohol I could and should do a whole video on alcohol The Good the Bad and the
Ugly but again I will never tell you not to have an occasional drink if that’s what brings you Joy like I will never tell myself that but drinking too too much too fast is not only damaging to our long-term Health but has immediate unpleasant consequences alcohol affects quality sleep which
We already established is Bad News Bears it causes constipation bloating dehydration puffiness and other hangover symptoms we up it also lowers inhibitions which increases the likelihood of overeating and of course it adds excess calories without providing much useful nutrition so we do
See an increased risk of obesity in heavy drinkers so the new guidelines actually suggest limiting alcohol to two drinks per week and if you drink more than that to limit to no more than two drinks per sitting to accomplish that and also to prevent the dreaded hangover I suggest trying to take a
Minimum of two big sips of water between each sip of alcohol this will slow you down prevent overc consumption and keep you hydrated to mitigate some of the aftermath effects effects tip 13 when dining out if you can start with a vegetable based appetizer or Salad yes there’s a lot of
Diet websites that will insist you like fill up on a plain salad or broth-based soup before you eat your Mane to reduce your calorie consumption when dining out and honestly that suggestion is actually evidence-based so research has found that starting a meal with a salad reduces the
Meal’s caloric intake by 12% but this is not the reason why I make this suggestion I make this suggestion to a encourage more fiber intake which is generally lacking in restaurant food and can be super important to counteract the digestion slowing effects of a lot of excess sugars fat
And alcohol and B prevent yourself from falling into an all or nothing mentality when dining out folks who have heavily restricted calories for most of their life tend to get into like a Last Supper mentality when they get off their diet in a restaurant where they feel the need need to get
Like the fried appetizer and the creamy cheesy pasta and the bread and the cheesecake and the bottle of wine because diet starts tomorrow folks YOLO but by starting with something nutritious like a salad you’re automatically kicked out of that All or Nothing trap and you can make more
Balanced choices that actually feel good to your body and still satisfy those Cravings tip 14 batch prep meal building blocks not completed recipes meal prep can be super helpful when you’re trying to Kickstart more healthy diet habits but one of the biggest reasons why people don’t stick to it
Is that they get bloody bored of eating the same meal pre lunch all week long I feel that if you’re not excited about your meal you’re more likely to accidentally leave it at home and buy something on the go so I suggest making big batches of meal components that can be reassembled into
A variety of different meals throughout the week so grill a bunch of chicken breast or tofu cook a big pot of quinoa or rice pan roast a couple types of different veg and from there you can do
Salads sandwiches soups stir fries bowls tacos and more tip 15 put pre- prepped fruits and veggies in clear glass containers our food choices often come down to marketing and convenience so we kind of have to be good marketers for nutritious Foods one of my favorite ways to do this is
By spending about 30 minutes on a Sunday when I get the groceries home to wash and prep all the produce I put everything into clear containers so that I can visually see what’s in them and then
I pop them into the fridge at eye level not hidden behind the milk or the leftovers it’s got to be front and center so when you get home from a long day and you’re ravenous and you will eat whatever is convenient those pre- chopped fruits and veggies will be like staring at you
As the most intuitive Easy Choice and finally a little bonus tip here because I could not not share this whenever you reheat your Le leftovers whether they’re homemade or they’re from like a restaurant throw a handful or two of spinach or leafy greens with a pinch of salt into the bottom
Of the bowl as your meal reheats it will Wilt the greens and marinate them in whatever kind of like sauce or seasoning your leftovers contain adding more volume fiber and nutrients without any kind of additional effort well folks that’s all that I have for you guys today I really hope that these
Actionable gentle nutrition habits can replace more like lofty abstract weight schools as we go into a new New Year’s resolution season but I really hope you like this please give us a thumbs up leave me a comment below if you have any actionable healthy eating habits that
Have really done wonders for you don’t forget to subscribe to the channel and check out my Hunger crushing combo ebook in the description and I’ll see you next time on aby’s kitchen [Music] bye