The best thing about dieting is you can make great tasting food and it doesn't have to break the bank. I'm down to 438 from 508 pounds, still have a long way to go but I feel much better each day. Edit: At 399 Lbs now and going strong! 💪
Re: Stop and chew… I was once told “don’t feed your food” meaning if there’s still food in your mouth don’t load the next forkful to rush and add more. This really stuck with me and I’ve noticed numerous times when I need to repeat the mantra to help me slow down.
Back when I ate chips and packaged snacks more frequently, I actually opened the bag as soon as I got it home and divided it into single serving baggies and put the baggies back in the big bag. That really helped with portion control
Never thought of that. I have adhd and as long as I keep it hidden I wont binge. But there are times when I just grab it and binge. Never thought of doing this. Thanks for the tip.
Are you in the US? I had heard that you dont have mini chip packets! In the UK you can commonly buy multipacks of 6 or 10 small bags. I have a stash of 50-100cal chips in for when I fancy one.
i meal plan 2 weeks in advance, less to think about ! Once a month I fill the freezer with home cook meals and each sunday I prep 3-4 meals. We use the frozen ones to complete. Thursday is always left over, if we dont have any, eggs and toast! This way, even when i'm really tired or starving, I know something good is waiting for me. Reduce the temptation to grap junk on my way home !
I already do that white bean tip! For anyone who doesn’t like beans: you wouldn’t know they’re there. Make a super flavourful soup (I did roasted butternut squash with lots of onion and garlic) and let the beans simmer in the broth to soften nicely with the veggies before blending. So good.
Learned it ages ago from my mum and granny, it's so much cheaper. Even when you need to make a bigger plate and you're on a budget, nobody is going to notice you put three cans in a big pot. Or in a sauce, even to be eaten cold, as canned tuna. Waaaay less fats than mix it with mayo!
Fruit! I had an aha moment recently and realized that I wasn't eating fruit. I realized that I internalized some of the messages that fruit are too high carb and not good for you. I was actually watching Dr. Mike take Dr. Gundry to task for his villainizing of fruit when i realized what i had been unconsciously doing. When you consider how many servings of fruits and vegetables we are supposed to have in a day, how could you realistically do that with only vegetables? I'm not in the mood for broccoli at breakfast even though i love broccoli. So intentionally buying snacky fruit like oranges and apples has been a game changer for me for getting more servings of fruits and veg.
When I was on keto I only really ate rasberries and blue berries. Not because I believed other fruits were bad due to higher carb content but simply because it didn’t fit into the way I chose to eat at that time. Now I no longer follow a ketogenic lifestyle and eat whatever fruit and veg I enjoy. Like the 1KG strawberries I picked up yesterday😊. But yes some of these doctors demonise fruit which is crazy.
i think cucumbers and tomatoes are considered fruit and i don't count those cals/carbs. same with berries and watermelon unless i'm eating like half the entire melon
Getting a hobby you like doing is super helpful. For me (at home) it's drawing watercolor, making bracelets or making my own (brirthday) cards for my friends etc
Yes! Keeping my hands busy is something that keeps me from boredom eating at night too. Even just a mindless cellphone game is better than eating chips, but embroidery is my favorite.
This type of eating style, no fat, high carb plant based diet, STARTED my eating disorder. I became malnourished, lost hair, very low ferritin levels, and suffered depression. I'm glad I turned it around. Abby helped me out so much. ❤
Weirdly (very low) fat, high carb plant based is totally working for me! Lost tons of weight, feel amazing and can def see this as a lifetime thing. I can eat anything from 50-80g of fibre a day! I def wouldnt reccomend it for everyone though. Some people cant take that much fibre and you have to find the healthy eating style that works for you.
@@catz4m8zJust goes to show that we all have individual needs and what works for one person doesn’t necessarily work for the other. Glad you found a way of eating that is good for you.
oh for sure! I make sure to include a certain amount of nuts, seeds and a bit of cheeky butter or mayo!LOL@@WolfeWrangle Abby is right about the fundamentals of fats, carbs and proteins....there are so many different ways to do that though that we should all be able to find something that works.
Where I live mushrooms are very expensive, but I stretch my ground meat with shredded carrots! I shred them in the food processor so the carrots bits are very similar to the meat bits, and are basically unnoticeable in the sauce
Oh I need to keep this in mind! I have no idea what the cost of mushrooms is because I just hate mushrooms 😂 I wish I liked them, but they give me the ick lol
Just eat more ground beef. Saturated fat is not harmful. Fatty red meat is what humans have survived and thrived on for thousands of years, but it somehow became bad for us in the last 50 years. Red meat consumption is as low as it has ever been, and people are more unhealthy than they have ever been. That’s because of terrible advice from doctors and “dietitians” like this whose training is controlled by big food companies.
One thing that has really worked for me is to make the same salad always. I'm not a salad person and before this I would struggle to add fresh greens to my meals, so know I just do fresh spinach, cherry tomatoes, olive oil, lime juice and salt, it's literally the simplest base but that way I can add stuff along that I have on hand (avocado, crisp quinoa, cucumber, etc) and I don't have to figure out a whole different salad. It's somewhat automatic now and that means that a third of my meal will be greens.
My best behavioral tactics are: 1. Buy a microwave steamer (I have a collapsible silicone one) and make TONS of steamed veg that are easy to slip into any meal. Right now, I'm hooked on steamed Taiwanese cabbage which is great to sub in alongside rice with Asian dishes, but I also just like eating with some kimchi! 2. Buy salad kits if you can't keep up with buying all the components. Easy to switch up flavors, have a side salad every meal, and also easy to throw in rotisserie chicken for a complete meal. 3. Put all snacks (like industrial cookies/chips snacks) into a box. I noticed that once they were in a box, even if easy accessible, I no longer got the visual cue to eat them just from passing by.
I hired a dietician (that you apparnently know LOL Chelsea Cross) and some of these tips are what she suggested as the starting point. I was shocked she was giving me lifestyle suggestions (basically stop hanging out in a bedroom a ton AND snacking in there) and i've been doing it and now I'm basically spring cleaning my house unexpectedly which I didn't even plan, but not being in my room I'm finding things to do that have kept me busier (and more active!)
Hi Abbey, I just wanted to say a quick thank you. :) You helped me tremendously in healing my relationship with food. Ever since Ive started watching your content, I can't even imagine leaving piles of fresh veggies off most of my plates, and keeping tons of fresh fruit in the house. At the same time, I never feel guilty about regular bread for carbs or dessert or the occasional junk food. Thank you! :)
@marielhage.... : 💞😘🍀❣️👍🏼 I LOVE ( = our !) HUMMUS ... (I'm German....but I know a lot of Near-East born Germans, too.!) I always make it by myself, bc after I tried the 'industrial made" one....🫣😳😛 I tasted the big (BIG !) Difference! And it is so easy to do ...finish in a few Minutes, with mostly fresh Indigrients...
One thing that has helped me dramatically is decreasing the meal prep level, which sometimes becomes a chore. I now cook veggies, protein, and carbs to mix and match them throughout the week. It also makes it easy to track my calories as I am in a recomposition phase. This is a great video. Thank you!
I've been using pureed cauliflower to thicken soups and stews since my fiance seems to be able to taste beans in anything and he hates them. Adding various pureed squash helps too! And using sweet potato! Adding purreed carrots, beets, celery, and zucchini into my tomato sauce works wonders as well. I've been trying to get better about what I'm eating by using a lot of the tricks people use for picky kids. Being on the autism spectrum, i have a lot of texture issues with many vegetables, so being able to puree them into sauces, soups, and baked goods has been such a great decision for me. I've also been doing meal prep more consistently now, usually 2-3 veg premade per week, 1 carb, and 2-3 meats, alongside having other snacks like raw carrots, string cheese, granola bars, olives, jello, nuts, etc. though I weigh out my servings of nuts so i don't over eat since the only nuts i like are cashews lol. Still struggling to lose weight unfortunately :( even on contrave and tracking calories
This is something i have always loved about your channel. While some of us need to lose weight for health, it is about health, not restriction. I have a problem with the idea of diets that villianize any particular food. We should eat the rainbow, enjoy carbs, fats, and meats, and learn to listen to our bodies, not ignore them while we starve ourselves. It is why, after much research, i decided WW is for me. I know you dislike the program, but it actually aligns very closely with your points here and elsewhere:. eat a broad range of foods without villianizing anything, eat more protein, fruit, and veggies, and make healthy choices a lifestyle instead of crash dieting. The points and zero point foods help me make wise choices. I eat lots of lean meat and eggs and fruit and veggie, and then i save my points for my healthy fats, like nuts and cheese and cream and butter, and my carbs like sourdough bread. It helps me not over eat and lose weight while never going hungry, because every meal and snack is well balanced. But that said, i had this mindset and chose WW as a tool to help me. Many who choose it just dont get it and are stuck in diet mode. They need to come here and listen to you.
Always good advice. The "rethink the word snack" hit home: we tend to categorize foods by when they are commonly eaten, and that is completely arbitrary, determined by culture. The day I realized I could grab a chunk of chicken meat and eat it as a "snack" opened my eyes. We didn't have lunchables in the 70s, but my mom would occasionally make her own version for us, and they still make me happy. Having food that looked cute and that you had to interact with was really satisfying.
regarding the buying shelled nuts thing: it doesn’t work for everyone. Both me and my mum over eat shelled nuts because the deshelling process is so satisfying, kinda like how people find it hard to stop crocheting and knitting. it’s almost therapeutic. so yeah know yourself ig 😬
Try peeling pomegranate by hand, popping out the seeds. It is messy but soo satisfying and a healthier option than the nuts. I'm am sure there are other great healthier alternatives or ways to incorporate enjoyable actions in healthy food prep
@@lightgivenerThat's great, and a lower calorie option than the nuts, but not "more" nutritious than nuts because they have a different nutrient profile.
I love adding Franks Red Hot, salsa, kimchi, Greek yogurt, mustard, dill relish, and even pickle or banana pepper juice to things! -Plain Greek yogurt can usually replace mayo in recipes -Banana pepper juice is great in things like Greek (pasta) salads! -Yellow mustard is really good on hard boiled eggs
I love the tip on getting more NEAT, it's something I've been trying to do lately so I'm glad to see the research backs it up. I'm a software developer so I can end up spending long periods of time in deep focus shrimped over my desk and barely moving. I have a harder time focusing when standing so I've found an under-desk elliptical to be a good compromise for getting some blood flow and some NEAT during the work day. I try to make sure I also stand up and move around a bit when I come up for air so to speak, but it's been nice for keeping my legs in motion during the times when I might accidentally go an hour and a half or so without standing up.
I make my spaghetti sauce from an old Italian recipe and it has celery, carrots, and ausilio peppers in it. It only has a tablespoon of sugar in it and it is the best tasting tomato sauce I’ve ever had. I like that these tips are so specific. Thank you.
I’ve maintained my 60 pound down mark for a few months now ☺️ I gained a lot of weight in very short periods of time as a teenager from being on certain medications. Shitty mental health, emotional abuse, and disordered eating habits being pushed from family made the weight gain even worse despite my desperate efforts. Moving out of my family’s house and getting properly diagnosed and medicated for ADHD is really what made the difference. The last year or two of college I completely gave up on weight loss. I gained even more at for a while, but then I started focusing on other things that actually made a difference. Treating my mental health and having a more holistic focus made the weight loss an almost unintended consequence.
@@msuchowskiI’m not OP but it did for me!! But it took time for my old habits stemming from inconsistency and pendulum swings between unmotivated and super motivated to go away, and be replaced with better habits that I worked on slowly but surely!
@@msuchowski oh most definitely!! And having the energy and focus to make healthier choices. I did not even realize how much executive dysfunction impacted my ability to make better food choices
When I’m stressed at work, my hunger cues disappear. I’ll go hours and hours without eating and not realize it until I’m STARVING. So when busy season hits, pre planning my meals and adding reminders on my calendar makes a huge difference. When I’m not stressed I can depend on my intuition to not need the reminders, but Abbey’s right: there’s nothing wrong with implementing these “hacks” to ensure you’re properly fueling your body throughout the day.
Thank you for another amazing video, Abbey! 💙 I am a recovering "clean" eater/obsessive ingredient scrutinizer. Love your balanced approach to nutrition and how you don't use absolutes such as good or bad to describe foods. I am slowly learning to give myself grace thanks to your content.
We've been trying to eat more veggies and so I grated zucchini into meatloaf and i will never have it any other way. It was the best meatloaf I've ever had. I also tried it with chili and you can't tell it's in there and so good
Love the slow eating - longer chewing - laying flatware down in between (same w your sandwich/pizza/burger) whatever you are eating, place it down in between each bite while you chew!!
I use minced mushrooms with TVP or lentils (alternate plant-based protein source) to replace minced beef in my pasta dishes. Made it for my Italian mother-in-law and it passed the test! I've also used blended white beans and savoury yeast to replace white sauce - not only tastes great, but also gives my pasta sauce a protein boost!
I think I have been doing that NEAT thing since I started tracking steps. I realized that I could get more mileage from taking the things to a spot one by one, or at least in multiple trips, and so sometimes I would go back and forth in my kitchen and rack up half a mile taking things to the trash and then go back to getting my stuff to take wherever in my home. #adhd too and undiagnosed for me for about 45 years.
I would love to see your tips on supplementing/convenience foods for WL. Trying to get enough protein feels like a full time job. I’ve been heavily relying on protein bars, shakes, cottage cheese etc. some tips about choosing convenience foods like this could be cool.
I want to shed some of the excess fat I’ve got- you and a couple other UA-camrs have been essential for my journey. I’m building muscle, losing fat, and overall feeling so much better. Not only physically but mentally I’ll always have fat- but I can take a lot of it off my joints. Especially since my family is prone to joint issues and many are overweight
Our whole family loves our version of cold plate dinners. We call it charcuterie night. We do all different cold veggies, various pickled things, deli meats, cheeses, little bits of something leftover sometimes. The kids love it.
Yay! I wanted to see another weight loss video. To me, you are very trustworthy and always give out advice based on research. I will definitely be downloading your e-book and protein guide. Thank you, Abbey, for being such a good professional and educator ❤
Thank you so much for another great video, Abbey! I shall definitely be incorporating these tips into my arsenal! May I suggest a video for how to plan meals for people who get back home really late and need to eat very late dinners at around 10:30/11:00p.m. I work evening shifts and I have a long commute for reference, so I cannot eat a proper meal from 17:00 to 10:30/11:00p.m. Thank you so much for your incredible content! It has helped me redefine my relationship with food!
I recently turned 38 this year and my goal is to be my healthiest possible by 40. My focus has been: quality sleep, sit-down breakfast, drinking water throughout the day and variety with exercise: gym, walking, yoga at home.. etc. I no longer feel the need to kick my ass every single day. Today a 45 minute brisk walk where I still broke a sweat and got some vitamin D in the sun was just what I needed. I also leave time for my husband, family and kids, friends, hobbies as my life isn’t entirely wrapped up in this. I see these few focuses as things that add to my life. Oh the last thing I do is delete my social media apps every evening early on so I can’t doom scroll before bed. Now I actually sleep or read books 😅.
6:45 ish I love to "work for my food", so i could eat an entire 3lb bag of pistachio or peanuts in the shells in 1 or maybe 2 sittings. The shells doesnt stop me from eating it ALL
Abbey, I think this might be my fav video you've done! I really enjoyed how concise your points are and all of these things just make sense! As you went through each point, I could feel my confidence building because all of these things are so approachable! Thank you for this!
4 years ago I lost 50 lbs and have kept it off! My 2 greatest contributors 1) squats, leg lifts, lunges, and chair dips during all my calls and meetings 2) portioning every snack out into cute bowls / plates.
For any dish that’s using soy sauce as a flavor base I like to use half ground meat or ground impossible meat and half crumbled extra firm tofu, for anything tomato based I do half ground meat half lentils or mushrooms, and for anything with a savory stock like base I use half meat have mushrooms. This is mostly for budget, and because my partner is vegan it’s a great way to diversify protein sources
I love your channel. I have struggled with weight since college and have had to repair my relationship with food. Your channel is so informative and explains the concepts so we can all understand it. I'm a 'why" person so I need to know why I'm doing what I'm doing. It's been so much easier to add more whole foods to my diet because I watch you prep meals and they look so good!! Thank you.
At Easter in 2023, I started eating full fat dairy, ditched UPF and alcohol, I subbed in nuts, fruit and veg and intermittent fasting. This works for me. I’m now looking at the 30 plants a week thing. I dropped about 30lbs and am a healthy weight. I have not felt so good for literally YEARS!
so far I agree with all of these tips and actually use them! the adding veggies to stretch sauces, meats etc, the arsenal of healthy sauces , the adding veggies to my takeout! the only one that doesn’t seem to work for me is the full fat dairy, I eat full fat dairy when I’m eating out for sure, but at home i usually go for the lower calorie option, to me it tastes just as good, im an ex binge eater and my fullness cues aren’t the best, so even if something contains more fat and should fill me up more it doesn’t, so I like the low cal options at home, the thing is you can’t ONLY use low cal options, that’s when the problems come
I LOVE THIS ! Here is my new meal planning for the next weeks, to try out : pasta Mondays, pizza Tuesdays, Mexican Wednesday, leftover Thursdays, Burger Fridays, free Saturday (whatever i feel like) and Tajine Sundays! Of course with lots of veggies, lean protein, healthy fats and everything in moderation. Can't wait to try it out, let me know if you will too :)
I’ve been adding fat back into my diet after being afraid of it for so long! It helps me feel full all day. We keep fresh fruits and veggies around for snacks. I also have dessert every single night; apples and caramel, pineapple and cool whip, however we can add more fruits in. (:
Hi Abbey, I just wanted to say thank you for sharing all this knowledge with us. You helped me heal my relationship with food and with my body. Today I follow a diet for crossfit (which is what I do almost every day) and running. But still, when I don't feel like following the diet, I know how to keep eating healthy thanks to you and my dietitian (who thinks like you).
I also refer to my snacks as mini meals. Because I eat every few hours, and my little bowl or plate must satiate me. Dinner and breakfast are probably the only, like, actual meal meals. And even after dinner until like 12-2am I’m still ‘snacking’. It can be half a sandwich, to a full sandwich, maybe an egg or two, rice w cheese n veggies?? straight up fruit? and maybe four pieces of toast sometimes cos I’m still figuring out how to eat well and take care of myself. Even after five plus years of recognizing there was a problem and trying to fix it. Eating a lot more often always felt best.
In between my lil meals, I’ll eat, like, a Rice Krispie, or candy, or whatever little thing we’ve gotten (sometimes I definitely reason it away as my snack mini meal, but, my energy levels vary, but my main concern is hunger pains. I DO NOT want to feel them. So, maybe I shove a tiny thing down my gullet until I can convince myself I should really eat something filling).
Great video as usual! All great health tips (not just for weight loss). Would love if you can do a video on nutrition during pregnancy being that I'm 25 weeks and been finding myself letting nutrition slide.... (not weight-wise, just been busy and/or not feeling great so eating less protein and veg). Thanks for everything you do, you're a superwoman! :)
I find that making the meal myself with healthy ingredients makes the food more enjoyable and easier to eat, despite it not being a meal I’d normally like :)
Dear Abbey! Thank you for your very professional, smart and kind videos! Today i've learned that i am a typical NEAT person. Basicly i rarely sit down during the day. Frankly i get tied from myself!😄Despite that i don't need to loose weight at all, i believe that getting an oil spray is a great idea. And about the exercises: you are right, every little helps!
I feel your pain. I was lactose intolerant, then vegan for 8 years, and when I tried adding dairy back in, discovered that I am now allergic to dairy 😭
I already sub cream in soups for plain greek yogurt, but I may have to give the white beans a try! I also sub chicken broth for bone broth in my soups for more protein
I love this beige color on you Abby! I noticed it in the recent video you did on vacation too. You had a beige shirt that just made you look so glowy and beautiful. Definitely your color. Loved the content as always too! Thank you for all you do ❤
These were such helpful tips! The meal planning themes are something I'll try to implement; I absolutely get decision fatigue on what to make each week when the world is my oyster and I have the internet at my fingertips.
Can you do a counterpart video? How do I improve my eating habits if I tend to undereat from stress. Ever since I'm a mom I eat irregularly and struggle to keep my weight at a healthy level.
If intuitive eating is the party, for me, ADHD is the party pooper that regularly makes me forget to eat, so I completely miss my hunger cues and end up overeating. 😂 I love the idea of setting alarms, and I’m totally going to try that because waiting until I’m so hangry that I inhale my food doesn’t seem very intuitive either.
My adhd does the opposite! The number of times a day that I put my head in the fridge looking for something (never know what it is until I find it) is just uncountable. But, hunger crushing combos actually work really good for me! It keeps my blood sugar even enough for not wanting "something" pretty much all the time 😅
I think I will definitely try eating the bulk of my calories when I wake up. I've been doing the opposite most of the time and making dinner my biggest meal.
I lost weight when I started working at Walmart. I got in 10,000-12,000 steps per shift which was 5 days a week. I tracked it on my phone. I didn’t change the way I ate, but I know I didn’t over eat very often. Walmart is very hard labor when you’re a stocker or working in the back.
Thanks again to LMNT for sponsoring this video! Head to DrinkLMNT.com/ABBEYSHARP to get your free sample pack with any purchase.
I love chocolate LMNT and divide a package between my two morning coffees. How many are to many a day? I get mine on auto delivery.
The best thing about dieting is you can make great tasting food and it doesn't have to break the bank. I'm down to 438 from 508 pounds, still have a long way to go but I feel much better each day.
Edit: At 399 Lbs now and going strong! 💪
Well done on your effort. You’re smashing it!
@@emelineh8093 Thank you!
Good job! Wishing you continued success.
Congratulations!!! Keep it up!
That’s wonderful!! Good for you!!!
Re: Stop and chew… I was once told “don’t feed your food” meaning if there’s still food in your mouth don’t load the next forkful to rush and add more. This really stuck with me and I’ve noticed numerous times when I need to repeat the mantra to help me slow down.
Back when I ate chips and packaged snacks more frequently, I actually opened the bag as soon as I got it home and divided it into single serving baggies and put the baggies back in the big bag. That really helped with portion control
Never thought of that. I have adhd and as long as I keep it hidden I wont binge. But there are times when I just grab it and binge. Never thought of doing this. Thanks for the tip.
This is a GREAT idea!
Are you in the US? I had heard that you dont have mini chip packets! In the UK you can commonly buy multipacks of 6 or 10 small bags. I have a stash of 50-100cal chips in for when I fancy one.
@@catz4m8z we have mini chip packets in the US
@@catz4m8z lol
i meal plan 2 weeks in advance, less to think about ! Once a month I fill the freezer with home cook meals and each sunday I prep 3-4 meals. We use the frozen ones to complete. Thursday is always left over, if we dont have any, eggs and toast! This way, even when i'm really tired or starving, I know something good is waiting for me. Reduce the temptation to grap junk on my way home !
"Weight loss is not something that you can directly control but your habits are" 💯💯💯, will be reusing this sentence on a loop
I already do that white bean tip! For anyone who doesn’t like beans: you wouldn’t know they’re there. Make a super flavourful soup (I did roasted butternut squash with lots of onion and garlic) and let the beans simmer in the broth to soften nicely with the veggies before blending. So good.
Def helps for people like me who HATE beans
It’s a weird textural thing. Blended is much better for me lol
i do it with hummus, works same!
Learned it ages ago from my mum and granny, it's so much cheaper. Even when you need to make a bigger plate and you're on a budget, nobody is going to notice you put three cans in a big pot. Or in a sauce, even to be eaten cold, as canned tuna. Waaaay less fats than mix it with mayo!
Could you drop the soup recipe? Sounds delicious!
Commenting here to save this for later!
OH MY GOD THE TAIL WAGGING IN THE BACKGROUND 💕💕💕
lol shes my biggest stan
I noticed that, too! So cute!
Fruit! I had an aha moment recently and realized that I wasn't eating fruit. I realized that I internalized some of the messages that fruit are too high carb and not good for you. I was actually watching Dr. Mike take Dr. Gundry to task for his villainizing of fruit when i realized what i had been unconsciously doing. When you consider how many servings of fruits and vegetables we are supposed to have in a day, how could you realistically do that with only vegetables? I'm not in the mood for broccoli at breakfast even though i love broccoli. So intentionally buying snacky fruit like oranges and apples has been a game changer for me for getting more servings of fruits and veg.
love it
When I was on keto I only really ate rasberries and blue berries. Not because I believed other fruits were bad due to higher carb content but simply because it didn’t fit into the way I chose to eat at that time. Now I no longer follow a ketogenic lifestyle and eat whatever fruit and veg I enjoy. Like the 1KG strawberries I picked up yesterday😊. But yes some of these doctors demonise fruit which is crazy.
I mean, I like a broccoli frittata or spinach in an omlette in the morning
i think cucumbers and tomatoes are considered fruit and i don't count those cals/carbs. same with berries and watermelon unless i'm eating like half the entire melon
Getting a hobby you like doing is super helpful. For me (at home) it's drawing watercolor, making bracelets or making my own (brirthday) cards for my friends etc
love these tips!!
I agree! I do diamond painting now at night which has helped me to snack less at night, which was always my issue!
@@msuchowski I did that for a while too :) I need to get a new one off Amazon. Diamond painting is super relaxing
Yes! Keeping my hands busy is something that keeps me from boredom eating at night too. Even just a mindless cellphone game is better than eating chips, but embroidery is my favorite.
This type of eating style, no fat, high carb plant based diet, STARTED my eating disorder. I became malnourished, lost hair, very low ferritin levels, and suffered depression. I'm glad I turned it around. Abby helped me out so much. ❤
im so happy to hear!!
Weirdly (very low) fat, high carb plant based is totally working for me! Lost tons of weight, feel amazing and can def see this as a lifetime thing. I can eat anything from 50-80g of fibre a day! I def wouldnt reccomend it for everyone though. Some people cant take that much fibre and you have to find the healthy eating style that works for you.
@@catz4m8zI think some people hear "low fat" and they think "as low as possible". But there's definitely still a minimum amount everyone needs.
@@catz4m8zJust goes to show that we all have individual needs and what works for one person doesn’t necessarily work for the other. Glad you found a way of eating that is good for you.
oh for sure! I make sure to include a certain amount of nuts, seeds and a bit of cheeky butter or mayo!LOL@@WolfeWrangle Abby is right about the fundamentals of fats, carbs and proteins....there are so many different ways to do that though that we should all be able to find something that works.
Where I live mushrooms are very expensive, but I stretch my ground meat with shredded carrots! I shred them in the food processor so the carrots bits are very similar to the meat bits, and are basically unnoticeable in the sauce
Oh I need to keep this in mind! I have no idea what the cost of mushrooms is because I just hate mushrooms 😂 I wish I liked them, but they give me the ick lol
Love this too
I do half a pound of ground beef and one can of drain and rinsed lentils!!
I add lentils, they're so meaty on their own! And really cheap
Just eat more ground beef. Saturated fat is not harmful. Fatty red meat is what humans have survived and thrived on for thousands of years, but it somehow became bad for us in the last 50 years. Red meat consumption is as low as it has ever been, and people are more unhealthy than they have ever been. That’s because of terrible advice from doctors and “dietitians” like this whose training is controlled by big food companies.
One thing that has really worked for me is to make the same salad always. I'm not a salad person and before this I would struggle to add fresh greens to my meals, so know I just do fresh spinach, cherry tomatoes, olive oil, lime juice and salt, it's literally the simplest base but that way I can add stuff along that I have on hand (avocado, crisp quinoa, cucumber, etc) and I don't have to figure out a whole different salad. It's somewhat automatic now and that means that a third of my meal will be greens.
love that its just a habit!
I love that.
My best behavioral tactics are:
1. Buy a microwave steamer (I have a collapsible silicone one) and make TONS of steamed veg that are easy to slip into any meal. Right now, I'm hooked on steamed Taiwanese cabbage which is great to sub in alongside rice with Asian dishes, but I also just like eating with some kimchi!
2. Buy salad kits if you can't keep up with buying all the components. Easy to switch up flavors, have a side salad every meal, and also easy to throw in rotisserie chicken for a complete meal.
3. Put all snacks (like industrial cookies/chips snacks) into a box. I noticed that once they were in a box, even if easy accessible, I no longer got the visual cue to eat them just from passing by.
I hired a dietician (that you apparnently know LOL Chelsea Cross) and some of these tips are what she suggested as the starting point. I was shocked she was giving me lifestyle suggestions (basically stop hanging out in a bedroom a ton AND snacking in there) and i've been doing it and now I'm basically spring cleaning my house unexpectedly which I didn't even plan, but not being in my room I'm finding things to do that have kept me busier (and more active!)
Wow, this is the best diet advice I've ever heard. You make it sound so simple.
Hi Abbey, I just wanted to say a quick thank you. :) You helped me tremendously in healing my relationship with food. Ever since Ive started watching your content, I can't even imagine leaving piles of fresh veggies off most of my plates, and keeping tons of fresh fruit in the house. At the same time, I never feel guilty about regular bread for carbs or dessert or the occasional junk food. Thank you! :)
I can't do a ton of mushrooms, but I do like stretching ground beef with lentils!
i think that what helps my family the most is the idea of adding - your plate could always use more vegetables or fruits!
I'm middle eastern & seeing hummus and zaatar in this video makes me happy.
@marielhage.... : 💞😘🍀❣️👍🏼
I LOVE ( = our !) HUMMUS ...
(I'm German....but I know a lot of Near-East born Germans, too.!)
I always make it by myself, bc after I tried the 'industrial made" one....🫣😳😛 I tasted the big (BIG !) Difference!
And it is so easy to do ...finish in a few Minutes, with mostly fresh Indigrients...
Hello, Australian here and I eat hummus by the spoonful! Thank you for your peoples' contribution to food
One thing that has helped me dramatically is decreasing the meal prep level, which sometimes becomes a chore. I now cook veggies, protein, and carbs to mix and match them throughout the week. It also makes it easy to track my calories as I am in a recomposition phase. This is a great video. Thank you!
I don’t know what it is but you are glowing in this video!
I've been using pureed cauliflower to thicken soups and stews since my fiance seems to be able to taste beans in anything and he hates them. Adding various pureed squash helps too! And using sweet potato! Adding purreed carrots, beets, celery, and zucchini into my tomato sauce works wonders as well.
I've been trying to get better about what I'm eating by using a lot of the tricks people use for picky kids. Being on the autism spectrum, i have a lot of texture issues with many vegetables, so being able to puree them into sauces, soups, and baked goods has been such a great decision for me. I've also been doing meal prep more consistently now, usually 2-3 veg premade per week, 1 carb, and 2-3 meats, alongside having other snacks like raw carrots, string cheese, granola bars, olives, jello, nuts, etc. though I weigh out my servings of nuts so i don't over eat since the only nuts i like are cashews lol. Still struggling to lose weight unfortunately :( even on contrave and tracking calories
This is something i have always loved about your channel. While some of us need to lose weight for health, it is about health, not restriction. I have a problem with the idea of diets that villianize any particular food. We should eat the rainbow, enjoy carbs, fats, and meats, and learn to listen to our bodies, not ignore them while we starve ourselves.
It is why, after much research, i decided WW is for me. I know you dislike the program, but it actually aligns very closely with your points here and elsewhere:. eat a broad range of foods without villianizing anything, eat more protein, fruit, and veggies, and make healthy choices a lifestyle instead of crash dieting. The points and zero point foods help me make wise choices. I eat lots of lean meat and eggs and fruit and veggie, and then i save my points for my healthy fats, like nuts and cheese and cream and butter, and my carbs like sourdough bread. It helps me not over eat and lose weight while never going hungry, because every meal and snack is well balanced.
But that said, i had this mindset and chose WW as a tool to help me. Many who choose it just dont get it and are stuck in diet mode. They need to come here and listen to you.
Always good advice. The "rethink the word snack" hit home: we tend to categorize foods by when they are commonly eaten, and that is completely arbitrary, determined by culture. The day I realized I could grab a chunk of chicken meat and eat it as a "snack" opened my eyes.
We didn't have lunchables in the 70s, but my mom would occasionally make her own version for us, and they still make me happy. Having food that looked cute and that you had to interact with was really satisfying.
Poppy just blinking in the background is so cute
regarding the buying shelled nuts thing: it doesn’t work for everyone. Both me and my mum over eat shelled nuts because the deshelling process is so satisfying, kinda like how people find it hard to stop crocheting and knitting. it’s almost therapeutic. so yeah know yourself ig 😬
I like shell walnuts because they are cheaper😂
I love shelling pistachios, but hate shaking walnuts, haha.
Omg the snap/pop when you crack the pistachio shell is unmatched in satistfaction.
Try peeling pomegranate by hand, popping out the seeds. It is messy but soo satisfying and a healthier option than the nuts. I'm am sure there are other great healthier alternatives or ways to incorporate enjoyable actions in healthy food prep
@@lightgivenerThat's great, and a lower calorie option than the nuts, but not "more" nutritious than nuts because they have a different nutrient profile.
I love adding Franks Red Hot, salsa, kimchi, Greek yogurt, mustard, dill relish, and even pickle or banana pepper juice to things!
-Plain Greek yogurt can usually replace mayo in recipes
-Banana pepper juice is great in things like Greek (pasta) salads!
-Yellow mustard is really good on hard boiled eggs
Franks!!! You must live near me. I think Franks is regional sauce, or it used to be. I’m in WNY. Franks is a must!!
I love the tip on getting more NEAT, it's something I've been trying to do lately so I'm glad to see the research backs it up. I'm a software developer so I can end up spending long periods of time in deep focus shrimped over my desk and barely moving. I have a harder time focusing when standing so I've found an under-desk elliptical to be a good compromise for getting some blood flow and some NEAT during the work day. I try to make sure I also stand up and move around a bit when I come up for air so to speak, but it's been nice for keeping my legs in motion during the times when I might accidentally go an hour and a half or so without standing up.
It's so strange to be told to fidget more as an adult though. I remember being yelled at constantly as a little kid for fidgeting and moving too much.
I make my spaghetti sauce from an old Italian recipe and it has celery, carrots, and ausilio peppers in it. It only has a tablespoon of sugar in it and it is the best tasting tomato sauce I’ve ever had. I like that these tips are so specific. Thank you.
I’ve maintained my 60 pound down mark for a few months now ☺️ I gained a lot of weight in very short periods of time as a teenager from being on certain medications. Shitty mental health, emotional abuse, and disordered eating habits being pushed from family made the weight gain even worse despite my desperate efforts.
Moving out of my family’s house and getting properly diagnosed and medicated for ADHD is really what made the difference. The last year or two of college I completely gave up on weight loss. I gained even more at for a while, but then I started focusing on other things that actually made a difference. Treating my mental health and having a more holistic focus made the weight loss an almost unintended consequence.
Hi! Question for you, did you find the ADHD medication helped with motivation and consistency? 😀
@@msuchowskiI’m not OP but it did for me!! But it took time for my old habits stemming from inconsistency and pendulum swings between unmotivated and super motivated to go away, and be replaced with better habits that I worked on slowly but surely!
@@msuchowski oh most definitely!! And having the energy and focus to make healthier choices. I did not even realize how much executive dysfunction impacted my ability to make better food choices
When I’m stressed at work, my hunger cues disappear. I’ll go hours and hours without eating and not realize it until I’m STARVING. So when busy season hits, pre planning my meals and adding reminders on my calendar makes a huge difference. When I’m not stressed I can depend on my intuition to not need the reminders, but Abbey’s right: there’s nothing wrong with implementing these “hacks” to ensure you’re properly fueling your body throughout the day.
Thank you for another amazing video, Abbey! 💙 I am a recovering "clean" eater/obsessive ingredient scrutinizer. Love your balanced approach to nutrition and how you don't use absolutes such as good or bad to describe foods. I am slowly learning to give myself grace thanks to your content.
so glad!!!
Seeing your doggie in the background was just so wonderful 😍 and the other content was great, too
This lighting is FANTASTIC
oh thank you!
Thank you for this video, Abbey. You covered it all, in such a sane and manageable way. Thanks again. You're fabulous!
We've been trying to eat more veggies and so I grated zucchini into meatloaf and i will never have it any other way. It was the best meatloaf I've ever had.
I also tried it with chili and you can't tell it's in there and so good
Love the slow eating - longer chewing - laying flatware down in between (same w your sandwich/pizza/burger) whatever you are eating, place it down in between each bite while you chew!!
I use minced mushrooms with TVP or lentils (alternate plant-based protein source) to replace minced beef in my pasta dishes. Made it for my Italian mother-in-law and it passed the test! I've also used blended white beans and savoury yeast to replace white sauce - not only tastes great, but also gives my pasta sauce a protein boost!
I think I have been doing that NEAT thing since I started tracking steps. I realized that I could get more mileage from taking the things to a spot one by one, or at least in multiple trips, and so sometimes I would go back and forth in my kitchen and rack up half a mile taking things to the trash and then go back to getting my stuff to take wherever in my home. #adhd too and undiagnosed for me for about 45 years.
I would love to see your tips on supplementing/convenience foods for WL. Trying to get enough protein feels like a full time job. I’ve been heavily relying on protein bars, shakes, cottage cheese etc. some tips about choosing convenience foods like this could be cool.
I want to shed some of the excess fat I’ve got- you and a couple other UA-camrs have been essential for my journey. I’m building muscle, losing fat, and overall feeling so much better. Not only physically but mentally
I’ll always have fat- but I can take a lot of it off my joints. Especially since my family is prone to joint issues and many are overweight
Our whole family loves our version of cold plate dinners. We call it charcuterie night. We do all different cold veggies, various pickled things, deli meats, cheeses, little bits of something leftover sometimes. The kids love it.
Yay! I wanted to see another weight loss video. To me, you are very trustworthy and always give out advice based on research. I will definitely be downloading your e-book and protein guide. Thank you, Abbey, for being such a good professional and educator ❤
Thank you so much for another great video, Abbey! I shall definitely be incorporating these tips into my arsenal! May I suggest a video for how to plan meals for people who get back home really late and need to eat very late dinners at around 10:30/11:00p.m. I work evening shifts and I have a long commute for reference, so I cannot eat a proper meal from 17:00 to 10:30/11:00p.m. Thank you so much for your incredible content! It has helped me redefine my relationship with food!
I recently turned 38 this year and my goal is to be my healthiest possible by 40. My focus has been: quality sleep, sit-down breakfast, drinking water throughout the day and variety with exercise: gym, walking, yoga at home.. etc. I no longer feel the need to kick my ass every single day. Today a 45 minute brisk walk where I still broke a sweat and got some vitamin D in the sun was just what I needed. I also leave time for my husband, family and kids, friends, hobbies as my life isn’t entirely wrapped up in this. I see these few focuses as things that add to my life. Oh the last thing I do is delete my social media apps every evening early on so I can’t doom scroll before bed. Now I actually sleep or read books 😅.
These are great habits!
6:45 ish
I love to "work for my food", so i could eat an entire 3lb bag of pistachio or peanuts in the shells in 1 or maybe 2 sittings. The shells doesnt stop me from eating it ALL
Abbey, I need a pt. 2 !!!
This video was super helpful 🥹🫶🏻
Abbey, I think this might be my fav video you've done! I really enjoyed how concise your points are and all of these things just make sense! As you went through each point, I could feel my confidence building because all of these things are so approachable! Thank you for this!
Blended silken tofu is also a good as a sub for cream or milk in sauces and soup!
4 years ago I lost 50 lbs and have kept it off! My 2 greatest contributors 1) squats, leg lifts, lunges, and chair dips during all my calls and meetings 2) portioning every snack out into cute bowls / plates.
For any dish that’s using soy sauce as a flavor base I like to use half ground meat or ground impossible meat and half crumbled extra firm tofu, for anything tomato based I do half ground meat half lentils or mushrooms, and for anything with a savory stock like base I use half meat have mushrooms. This is mostly for budget, and because my partner is vegan it’s a great way to diversify protein sources
I like the adult lunchables suggestion. Sounds like what my mum called tinkers supper when I was a child ❤
I love your channel. I have struggled with weight since college and have had to repair my relationship with food. Your channel is so informative and explains the concepts so we can all understand it. I'm a 'why" person so I need to know why I'm doing what I'm doing. It's been so much easier to add more whole foods to my diet because I watch you prep meals and they look so good!! Thank you.
At Easter in 2023, I started eating full fat dairy, ditched UPF and alcohol, I subbed in nuts, fruit and veg and intermittent fasting. This works for me. I’m now looking at the 30 plants a week thing. I dropped about 30lbs and am a healthy weight. I have not felt so good for literally YEARS!
Me cooing every time the doggy appears in frame 🥰🥰 thank you for all the tips, Abby! Love your channel 💜
Love the rewording of snack to “mini meal” ❤
so far I agree with all of these tips and actually use them! the adding veggies to stretch sauces, meats etc, the arsenal of healthy sauces , the adding veggies to my takeout! the only one that doesn’t seem to work for me is the full fat dairy, I eat full fat dairy when I’m eating out for sure, but at home i usually go for the lower calorie option, to me it tastes just as good, im an ex binge eater and my fullness cues aren’t the best, so even if something contains more fat and should fill me up more it doesn’t, so I like the low cal options at home, the thing is you can’t ONLY use low cal options, that’s when the problems come
Just found your change and this is exactly the info I needed! No selling shit just straight to the healthy info. Thank you !
I LOVE THIS ! Here is my new meal planning for the next weeks, to try out : pasta Mondays, pizza Tuesdays, Mexican Wednesday, leftover Thursdays, Burger Fridays, free Saturday (whatever i feel like) and Tajine Sundays! Of course with lots of veggies, lean protein, healthy fats and everything in moderation. Can't wait to try it out, let me know if you will too :)
I’ve been adding fat back into my diet after being afraid of it for so long! It helps me feel full all day. We keep fresh fruits and veggies around for snacks. I also have dessert every single night; apples and caramel, pineapple and cool whip, however we can add more fruits in. (:
love the mushrooms beef combo better than just beef. Also love ground beef with red kidney beans for nachos!!! amazing.
Love these ideas! Red lentils also break down and make soups creamy (not red though).
I add red lentils to pasta sauce. The melt into the sauce and bump up protein.
Hi Abbey, I just wanted to say thank you for sharing all this knowledge with us. You helped me heal my relationship with food and with my body. Today I follow a diet for crossfit (which is what I do almost every day) and running. But still, when I don't feel like following the diet, I know how to keep eating healthy thanks to you and my dietitian (who thinks like you).
I LOVE the pureed white beans in soap idea!
I love your practical approach to healthy eating! You make dieting so simple. :)
great tips! all are fabulous.
I'm glad you mentioned oils.
fat is straight to fat storage.
I love seeing your dog pop up in the background periodically 😆 too cute!
Super helpful tips, Abbey. Thank you! I especially like the idea of replacing cream with pureed beans!
These tips are great for any age for healthy non restrictive eating ❤
Some really great tips! Will try the minced mushroom one, I love my beef but lean beef is expensive and I LOVE mushrooms.
I also refer to my snacks as mini meals. Because I eat every few hours, and my little bowl or plate must satiate me.
Dinner and breakfast are probably the only, like, actual meal meals. And even after dinner until like 12-2am I’m still ‘snacking’.
It can be half a sandwich, to a full sandwich, maybe an egg or two, rice w cheese n veggies?? straight up fruit? and maybe four pieces of toast sometimes cos I’m still figuring out how to eat well and take care of myself. Even after five plus years of recognizing there was a problem and trying to fix it.
Eating a lot more often always felt best.
In between my lil meals, I’ll eat, like, a Rice Krispie, or candy, or whatever little thing we’ve gotten (sometimes I definitely reason it away as my snack mini meal, but, my energy levels vary, but my main concern is hunger pains. I DO NOT want to feel them. So, maybe I shove a tiny thing down my gullet until I can convince myself I should really eat something filling).
I watched this video while eating the things you said we should avoid. But, I've learned a lot here, and I'll follow your advice!
None of these things should be avoided! It’s about adding!!
Great video as usual! All great health tips (not just for weight loss). Would love if you can do a video on nutrition during pregnancy being that I'm 25 weeks and been finding myself letting nutrition slide.... (not weight-wise, just been busy and/or not feeling great so eating less protein and veg). Thanks for everything you do, you're a superwoman! :)
Have just discovered your videos and I'm really enjoying them- thanks for all the great content, so many great tips🤩
I find that making the meal myself with healthy ingredients makes the food more enjoyable and easier to eat, despite it not being a meal I’d normally like :)
Dear Abbey! Thank you for your very professional, smart and kind videos! Today i've learned that i am a typical NEAT person. Basicly i rarely sit down during the day. Frankly i get tied from myself!😄Despite that i don't need to loose weight at all, i believe that getting an oil spray is a great idea. And about the exercises: you are right, every little helps!
You changed your hair ❤ looks really pretty Abby !
Haha it was actually like at the end of its colour life before I dyed it but thanks
I will definitely be trying the white bean trick! My intolerance to dairy has gotten worse and worse. 😢
Try butter beans too! They have a little more fat so they’re my go-to for anything creamy
I feel your pain. I was lactose intolerant, then vegan for 8 years, and when I tried adding dairy back in, discovered that I am now allergic to dairy 😭
I already sub cream in soups for plain greek yogurt, but I may have to give the white beans a try!
I also sub chicken broth for bone broth in my soups for more protein
I love this beige color on you Abby! I noticed it in the recent video you did on vacation too. You had a beige shirt that just made you look so glowy and beautiful. Definitely your color. Loved the content as always too! Thank you for all you do ❤
I’ve done the carrot thing all the time. Started with doing it with my chili
Loving the concept of "nutrient bang for caloric buck". Also loving your hair in this Abbey ❤
I enjoyed the video appreciate, the tips but my favorite favorite part was the top of your dogs head and eyes....
So stinkin cute!
This was helpful. A lot of good tips for nutritious eating.
Can you do a video about lowering cholesterol? Like I want to eat full fat dairy, but I’m supposed to avoid animal-derived fats
These were such helpful tips! The meal planning themes are something I'll try to implement; I absolutely get decision fatigue on what to make each week when the world is my oyster and I have the internet at my fingertips.
Yes! Sometimes it’s option overload haha
Can you do a counterpart video? How do I improve my eating habits if I tend to undereat from stress. Ever since I'm a mom I eat irregularly and struggle to keep my weight at a healthy level.
If intuitive eating is the party, for me, ADHD is the party pooper that regularly makes me forget to eat, so I completely miss my hunger cues and end up overeating. 😂 I love the idea of setting alarms, and I’m totally going to try that because waiting until I’m so hangry that I inhale my food doesn’t seem very intuitive either.
My adhd does the opposite! The number of times a day that I put my head in the fridge looking for something (never know what it is until I find it) is just uncountable. But, hunger crushing combos actually work really good for me! It keeps my blood sugar even enough for not wanting "something" pretty much all the time 😅
Same and the medication doesn't help!
This! Either from boredom or dopamine chasing. Wish she'd do video on adhd and eating mindfully- for those whom mindfulness is difficult
I WFH and always walk around when im on my work phone haha. Thank you for reminding me of NEAT lol
Could you do a video with high protein meal ideas? Like 20-30g or more. I’m having a hard time getting to my protein goal
I think I will definitely try eating the bulk of my calories when I wake up. I've been doing the opposite most of the time and making dinner my biggest meal.
We’ve been making mushroom and beef bulgogi for years!!! It tasted great! Just don’t tell my kids 😅
Not actively trying to lose weight, but some of those tips sound delicious 😭
I just started the video but I LOVE YOUR HAIR!! Now I’m gonna go finish it.
These are great tips! I always think about the HCC when I go for a snack ♥️
I lost weight when I started working at Walmart. I got in 10,000-12,000 steps per shift which was 5 days a week. I tracked it on my phone. I didn’t change the way I ate, but I know I didn’t over eat very often. Walmart is very hard labor when you’re a stocker or working in the back.
There’s new research claiming peanuts, almonds etc are not as fattening as we thought. Interested to hear Abby’s thoughts on this research.
yes!! their calories are lower than we once thought.
NEAT - amazing - do you have an entire video on that concept?!
Please link or make at least one!