You know it's 2021 when it's considered controversial for a registered dietitian to talk about how to lose weight in a healthy manner. Wanting to lose weight is a personal matter, and you should not be judged negatively for desiring weight loss, but rather encouraged to do so in a healthy and sustainable manner.
Actually, this attitude began long before 2021. I joined a FB group where the Adamant Rule was not to discuss healthy food choices in the context of weight loss at all. I joined anyway since the reason I wanted the weight loss was related mostly to certain health issues I was having, and was content to just discuss those aspects. Even though they may intertwine, I was on that group to watch my triglycerides plummet in company.
Whoever needs to hear this: slow is best for weight loss. It took me way too long to accept that. We all want quick results, but you can’t reach and keep to your goals until you accept slow is best in the long run.
This is what is working for me! I've lost a solid 3lbs already and I've been eating mindful portions of my favorite snacks, ice cream solutions, and even pasta! This week in particular I've struggled with frequent sugar cravings that I blame on stress and PMS, and they haven't been "under control" but I have indulged these cravings without going on binges and ruining my progress. Abbey's advice has seriously helped me create a plan and develop strategies that make my weight loss journey enjoyable and sustainable! It's hard to get started and find creative strategies or alternatives, but now I've got the hang of it and it is sooooo worth it.
It's so true! The biggest reason for me that I think people might need to hear for it to sink in is that your going to have less extra skin and stretch marks if you lose weight slowly, in a healthy way. Your skin, nails, hair and body will thank you. Cutting out healthy fats and restricting your calories like crazy is so bad for you inside and out. Not to mention the fact that it will be more sustainable if you are less focused on the scale and your weight and more focused on how you feel and how your clothes are fitting. Plus you need enough proteins, carbs and fats everyday to build muscle which will also help with loose skin. Muscle weighs more than fat so don't look at the scale or be upset if you didn't lose anything all week, take measurements if you must. If you are eating a healthy balanced meals like she suggests and exercising 20-60 mins (can be broken up into 2 workouts) low impact exercise like walking, yoga, tai chi 3-4 days a week and a higher impact workout Iike dancing or cardio, weight training or resistance training, body weight exercises 2-3 days a week (just pick what gets you moving) you will feel healthier and look better it just takes time.
I'm making this for myself 5:12 #1 Think about what you can add, not what you should take away. 7:00 #2 Get in that hunger crushing combination. (Fibre+Protein+Healthy Fat) 8:48 #3 Dress up those naked carbs. 10:04 #4 Slow down and tune in. (Hunger scale) 12:30 #5 Get rid of eating distractions. 13:48 #6 Meal prep. 15:20 #7 Do a fridge and pantry makeover. (Organize, not detox) 16:47 #8 Approach trigger foods wisely. 18:56 #9 Make water your BFF. 21:21 #10 Soul search to find your beloved food faves. 22:46 #11 Focus on stress and sleep. 25:06 #12 Acknowledge your emotional eating patterns and intercept. (Try to not weaponize food) 26:02 #13 Choose whole foods more often. 27:10 #14 Move your body in ways that feel good. 28:27 #15 Be kind to yourself. There are some tips that are definitely my favorite so I want a quick way to jump right into them :D My fav would be how to shift food from novelty to normal. I'm restricting my diet as for now bcs of health reason, but I know this is not something I can do forever, so I'm trying to find a way to go back to normal eating pattern without binging or going overboard with the restricted foods. To be frank, I'm scared. I'm scared that I'm not powerful enough to not overeat. But I'm willing to try, and if I fail, I can just try again :)
Remember if you "fail" for example eating too much of something with a high calorie amount to not give up. My trick is to save the "bad" foods for the end of the day. That way I start fresh each morning! But if I start off with say...cookies after breakfast I still try to eat my normal meals for the rest of the day.
@@Upper_echelon_exotics Literally yesterday I indulged in some sweet snacks after lunch, but I enjoyed every moment of it hahaha! Saving the snacks for the end of the day sounds like a good idea, but often times the desire to snack on sth kicks in between lunch and dinner for me. I usually snack on fruits like watermelon, honeydew melon and papaya, but sometimes I just want sweet treats. Thank you for the reminder and ideas!
I actually find that I'm okay watching something while eating just because when I go to serve myself a bowl or plate, I know how much I need based on how hungry I am, especially because I eat a lot of the same ten or so dishes quite frequently. Thus, I'm fairly good at eyeballing how much food I'll actually need based on my current hunger levels, and even if I'm distracted, I've already served myself a good estimate of the amount of food my body really wants. Just my experience though, but I thought this might ease the guilt of those who are also guilty of watching Abby's videos while eating 😅
I actually think this might be a common thing with people with a history of eds, I posted ab not being able to eat without a distraction on an ed forum and so many people replied saying they do the same
100% on not cutting beloved foods out. When I was suffering from anorexia, I wouldn't eat peanut butter. The less I indulged, the more I wanted it. That resulted in a guilt -> scarcity -> binge cycle. Deep shame for eating it, then I wouldn't eat for months, then I would eat all! the peanut butter in a sitting. Cue more shame. Even years after gaining back healthy weight, I just wouldn't eat it. It had this weird hold on me and I knew I couldn't control myself. Finally, though, I decided to bring it back as my recovery progressed. I binged on it. I binged every time I ate it. After a few months, though, the binges slowed down as I realized that my body didn't feel good eating so much peanut butter. I also didn't crave it much anymore because I was eating it every day in whatever portions I wanted. I have two big jars in my pantry right now and I haven't opened them - not because they're "bad," but because I'm genuinely not in the mood to eat peanut butter right now. Maybe tomorrow I will be and I know that I'll eat a portion that makes me feel good. I won't have to eat half the jar's worth fearing this is all the peanut butter I'll be allowed to have for a month.
I don't have an eating disorder, but have had MAJORLY high cholesterol.....like up to 350 high. I started to bring it down on my own, which involved changes. However, this involved things like not allowing myself to have foods with a lot of cholesterol in them most days of the week (could only have them on "self care fridays" or "Only on Saturday night). Like today, I was buying my lunch..a salad with some chili (the chili was smelling amazing), and my body was also saying "Get some macaroni and cheese, too." It would have been just small side dish of it, but I made myself put that back. *sigh* Now that my cholesterol is down to normal, I really wish I could just eat whatever I want, but there is this real fear of my cholesterol going back up, and potentially causing a heart attack, as my dad had his first heart attack in his mid-40s (he died at 70 last year from a heart attack), and my mom died at 48 (in 2007), and I'm almost 41.....those are scary thoughts for me.
When I was recovering (myself, because I couldn't afford therapy), I just binged on massive amounts of peanut butter, Justin's choc hazelnut butter, and hummus because all that stuff was "too high cal/too fatty" while I was restricting. It made me feel much worse because I gained back weight so, so quickly from this. So quickly that I felt so disconnected from my body, even moreso than before.
I went through that too in ED recovery! But with walnuts, coconut, sunflower seeds... maybe there is a metabolic reason to craving so much of those high protein and high fat foods...
My doctor literally gave me this same advice to help manage my blood sugar. Side effect: weight loss. Not a ton of weight loss, but I lost 2 dress sizes over the past couple of years. Which given I’d been the same dress size for nearly 2 decades and umpteen “diets”, I wish I taken this approach sooner. Better late than never. 👍❤️🏳️🌈
I feel like weight loss as a side effect of a healthy lifestyle is so underrated! When it comes to losing weight, it really is a good idea to focus on nutrition and movement that can improve your overall health in a variety of ways, and know that weight loss may well follow!
@@Emily-hd9sm This is so true. It also may help folks with a history of yo-yo dieting to focus on improving health markers rather than weight loss itself. It seems to be better for mental and emotional health, long term.
@@1ACL Low carb is sustainable. Ketosis is hard to sustain. Dropping SAD ( Standard American Diet) is the hardest thing, but you have to do it to be healthy with any nutrition plan. Low carb is probably the healthiest thing you can do, but it isn't a diet, it is a food plan.
It makes me happy to see a video like this. So many HAES/Intuitive Eating Dieticians would completely shy away from this topic, like weight loss is taboo or inherently disordered/problematic, when if done the right way, it can be healthy and sustainable. In my opinion, not talking about weight loss doesn't help anyone. I wanted to lose weight a little while ago for health reasons, and asked my nutritionist about it, to which she replied that diets don't work (I'll fail anyway), weight loss is disordered, and to focus on intuitive eating. Did that stop me from wanting to lose weight? No. So what did I do? Went home and searched it up on the internet, found terrible diet advice (freelee, only 1200 cals a day, etc.) Instead of following evidence-based tips that my nutritionist could've given me, and might've helped me, I dove headfirst into an unhealthy diet. I think it's okay and important for dieticians and nutritionists to admit to their clients that evidence-based weight loss tips may not help the client lose weight because of how hard it is to adhere to diets and because of the high failure rate of diets. It's much better to have evidence-based weight loss tips that may or may not help than to get some weight loss tips from influencers that definitely won't work. That was long. I hope I made sense.
Thank you so much for this, it made all the sense in the world. The inherent assumption that people desire to lose weight solely out of shame or societal pressure and that they "shouldn't want to" lose weight is incredibly problematic. Hearing from a dietitian that diets invariably fail and you shouldn't even want to lose weight (especially as your doctor is breathing down your neck to lose some weight asap) can be so incredibly stressful and discouraging, and it often leads to the precise situation you describe. I also think that the assumption that diets fail is made because it's based on the outcomes of fad diets. But none of those diets are built for sustainability. They are created for quick, impressive weight loss, and very rarely do they bother addressing a long-term lifestyle. How on earth can we then expect to have high success rates in conditions that inherently don't allow sustainability? People succeed when they are given the tools to succeed. Remove the fat shaming and the pressure to "lose weight fast" and instead focus on sustainable lifestyles and physical and mental/emotional wellbeing over the long term, and I bet we'll be seeing very different success rates.
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Here's the problem for many of us: our doctors tell us to lose weight in order to improve our health. And no, it's not always the answer, but very often it can help alleviate a variety of (often severe) medical conditions. Sustainable weight loss also can mean an increased quality of life overall. So shying away from talking about healthy, mindful, sustainable weight loss is not helping anyone. Staying quiet about the information so desperately needed by so many means that people are abandoned on their own in a world of predatory diet culture and unscrupulous hacks itching to make an extra buck, while also being told by their doctors that they must lose weight, or else. It's a lose-lose for us. People who have no interest in losing weight have every right not to lose weight: it's their body, their choice. But plenty of other people desperately want and often NEED to lose that weight, and they need good, science-based, clinically proven information, as well as support and encouragement to do so.
FACTS!!!!!!! if there are no trusted sources talking about sustainable, healthy weight loss, people will be forced to seek out help from the worst of diet culture.
Yes! thank you for this, people need to know the healthy sustainble way to lose weight. I am on the other spectrum of trying actively to gain weight and this video helped me how I can make better mindful choices
@Pipe Dreamer Sorry about your diagnosis, I've been there myself and yes, losing weight (not even that much weight really, just like you pointed out) and making some key nutrition and lifestyle changes (again, not particularly drastic) is often enough to shift your health markers enough to where you are no longer at risk of a major, life-altering disease. It's really remarkable. I feel profoundly grateful that for many of us, this is a viable option. Many people aren't lucky enough to improve their health through diet and lifestyle choices and are forced to be on lifelong medications, etc.
I'm in ED recovery and often eat watching her - especially the Intuitive Eating series over and over during my meals. Someday, I'll eat less distracted but for now...she is my meal buddy!
I like to watch abbey while I'm having lunch. Sometimes my hyperactive mind finds it hard to pay attention if I don't have 2 things going on at once but it's a learning process. I've started noticing that there are meals when I'm not paying attention to anything but the food now so all about working your way up.
Whenever I see someone with a good balanced meal but a bad restrictive mindset I love to quote Abbey "Great meal, would of been better without the side of diet culture" 🤣
I started eating at least 3 fruits a day, I didn't even have to try to stop eating chocolate, because I no longer craved it, my sugar cravings were met throughout the day anyway, because of all the fruit :) So adding, in stead of removing certain things from my diet has absolutely helped me. I think I've eaten chocolate maybe a handful of times these last 8 weeks, which is amazing considering I used to severely binge every weekend.
Same. I have at least a banana and a carrot every day. Most days I have way more fruit and veg, but it helps to at least have that baseline and it means that on days when I don't manage healthier choices (chronic illness makes cooking hard) I've still had two portions of fruit/veg.
That’s great! But I am always wondering how fruit can satisfy chocolate craving. To me those are two completely different flavors, but then I rarely crave sweet as in pure sweet taste. Perhaps it’s because I like dark chocolate? 70% - 80% is my favorite. So I either feel like eating a bit of a chocolate, OR something sweet.
@@zanag.9226 Oh yeah it won't work for dark chocolate cravings, but dark chocolate has a lot less sugar and dairy than milk chocolate so it's not generally something you'd need to substitute for? You could always have cocoa powder on some cut up fruits I suppose?
I was thinking of counting calories again (a bad habit for me) to lose some of the covid weight, but this video popped up on my feed and reminded me how important healing my relationship with food is as opposed to quick weight loss. Thank you so much for this video, it came at a really important time for me💕
Nothing wrong with counting calories…when I count calories to lose weight I eat 2400-2500 calories a day and do not deprive myself. We need to let go of the notion that calorie counting = 1200-1300 calorie starvation diet!!
I understand that you might feel that way about calorie counting, and that's okay But you can also use calorie counting to slowly lose weight and make small, sustainable changes to your diet I merely counted calories to make me more aware of what I was consuming. Not to lose weight at all. It made me realise that I can eat healthier when I thought I was eating a healthy diet already :) (And no, low calories does not equal healthy. But the app I used also gave me my nutrient breakdown, which was really insightful)
I tend toward belly fat and hear constantly to reduce my stress to reduce that. Ok how about some tips on that because a job, a special needs child and a global pandemic seem to have sent my stress levels high.
You're one of the many creators I watch to get inspiration for my health journey. I was 5'3" a year ago and 202 pounds with horrible knee pain. I've lost 35 pounds! My knees are much happier. I love the hunger crushing combo and planning ahead. It's been helpful to switch to diet pop and to have small desserts only after I'm full with a healthy meal.
Abbey I just have to applaud your improvement in this channel, it’s been really amazing watching your recent videos over the past few months. They seem much more balanced and understanding of varying situations (not just those who over restrict). This video was awesome ♥️
As an RD who specializes in eating disorders AND weight management I very much appreciate this video. You summarized exactly what I teach my clients who’ve spent their lives wrapped up in diet culture to no avail! Kudos 👏
Mindless/stress eating is such a hideous trap! It took me years to figure out that I am genuinely happier saying "no" to powdered doughnuts and Halloween candy at the office. I don't actually want it. I don't actually enjoy it. What I actually want and enjoy is "banking" my calories and going out to a local bakery for brunch once a week and buying myself a sandwich on a fresh baguette and a raspberry cream cruffin. I began seeing saying "no" to crap around the office not as denying myself but rather as investing in a genuinely pleasurable experience on Saturday. As a result, I am 10 lbs lighter and eat cruffins bi-weekly (it's almond croissants on even numbered weeks 😎).
I know talking about weight loss is controversial but I’m really happy you talked about it and I think you gave good tips about losing weight and I’m for sure going to use your tips!
I discovered that I HAVE to eat chocolate every day. If I eat it every day I can stick to a small amount but if I deprive myself I'll eat an entire block.
Abbey I know this was probably hard for you to make but I'm really grateful for it. I'm always grateful when professionals are able to help those who want to lose weight (like me)
ive been on a waitlist for treatment for my bulimia for a very long time and while obviously youtube is not a replacement for inpatient treatment, abbey sharp has been a huge comfort and often the stern reminder that i need. while in the first few steps of recovery ive gained a lot of weight, i dont think im in a place where i can safely attempt weight loss but i will def keep this video in my back pocket for when that day comes. thank you ms sharp, we love you.
I love your tip about beefing up our naked carbs. Because of this tip I started adding cream cheese, local fruit jam, and nuts to my white bagels in the morning and it’s helped my hunger so much! (Especially as someone who’s not a breakfast person!)
I SO needed this today after driving home from my physicians office, crying. This, after listening to the 20+ ways I've improved my eating habits, movement, mental health and more and have not seen much weight loss... she tells me I'm probably eating too much and to just cut down even more and go low carb. Though I value her medical perspective, it did nothing to honor all that I HAVE done this year to better my health and just fueled the diet monster that lives inside me and tells me I'm worthless. I needed your kind, gentle encouragement, thank you Abby.
Honestly I’d watch a full series of 10-15 min videos of her elaborating on each these tips and following up with more! More examples of them in use, etc. Would be a great series. These are such health-focused ways to lose weight that often aren’t talked about in this way!! THIS is what I need in my life!
This video is the epitome of “meeting people where they are”. I feel like a lot of people in the intuitive eating or the HAES community start with “diets don’t work” or “you shouldn’t ever try to lose weight” etc. and this isn’t helpful for many people and might even be a turn off. When I first started to struggle with depression I was very hesitant to take medication and instead of hitting me over the head with why I should take and antidepressants, my psychiatrist met me where I was and started working with me on lifestyle changes I could make to aid in my mental health. We built a relationship and when I started to have more trust and was ready then we stated discussing meditation. I feel like the same approach should be taken with HAES and IE. I avoided these approaches for a long time because I wasn’t ready or the experts were very intense about the only place to begin was to give up weight loss. If I saw a video like this in the beginning of my journey, I might not have ridden off IE or HAES right away. Great video, Abbey!!
ive been casually eating my "triggering" food for some time now and it actually really works!! now the sight of junky sugary food doesn't even really faze me when i know that I can always have something like this later. For me, healing my relationship with food meant dismantling this idea that i had to eat junk foods at every opportunity knowing that ill never have it again later on when i diet or when it literally disappears cuz someone else ate it. now, i try to calm down and tell myself "so what?" i can always eat something similar later on when i feel like it..
I organized my pantry with large and extra large mason jars… since then, unintentionally… I’ve found that taking the food out of the packaging actually makes me less interested in the food. The packaging makes the food so much more exciting than it really is… triggering memories of commercials and feelings of “fun”. I have found it’s easier to portion control my favorite snacks without the exciting packaging
I have done this with chips and we eat a lot less. We used to fly through chips but once out of the package, it may take an entire week for my family of four to go through one regular size bag.
As someone in recovery from an eating disorder, I find your videos so helpful for keeping the healthy/ balanced voice going strong in my head. Thank you so much for your awesome content.
This is a super gentle and respectful video that perfectly addresses the topic at hand while remaining safe, nutritious, and realistic. Your nutrition content is some of the best I've ever seen, and as a longtime follower, I can say that your advice has completely changed the way I see food, exercise, and myself. Thank you so much for doing great work!
For me, exercise is *crucial* to weight loss because it gives me the mental boost/energy to continue with all the other health behaviors related to food, stress, and sleep. I also find it incredibly empowering to have that extra couple hundred calories for "fun food", which allows more flexibility in my diet. For me, it's top of the list!
Amen!!! I don’t think I could just stop exercising and only be healthy eating. I’ve adapted to my physical activity and the amount I can eat in a day because of the exercise.
Literally thank you for making this video. Not necessarily because I need it but because I'm tired of people with knowledge (professionals) shying away from topics they know people want the most. Coz then the atmosphere is flooded/clouded with bad unhealthy information from "influencers" and people like Dr Mike saying it's okay to fad diet short term for a short term goal like attending a wedding coz it doesn't cause long term damage. *upside down smiley*
Yes! Let’s not forget Dr. Mike went to essentially a boat frat party in the middle of the pandemic after preaching how everyone needs to stay home and wear masks 🙃 between that and his video on Keto, I can’t watch the guy.
@@aquacrimefighter2368 can't believe his videos are still pulling in millions of views! I unsubscribed as soon as I watched that absolutely ridiculous apology he gave (more like attempts at justification). As a DOCTOR and a healthcare professional he put so many lives at risk and didn't even have the decency to give a sincere apology which was accessible (he did it on his secondary channel). I used to be a huge fan because a lot of his videos are actually full of good information but I can't in good conscience support someone who was so irresponsible and showed 0 remorse.
@@gal69lag I’m a dental professional and I know I took the pandemic more seriously than Dr. Mike. What does that tell you? Yikes. Huge bummer since you’re absolutely right, he’s got a lot of good info out there. But there’s definitely a narcissistic aspect.
I like that Abbey isn't thrilled with 7 bowls of "meal prep" each week. I have found out the hard way that Abbey is 100% right: no craving satiation in the moment. Also, gobbling 3 of the "small prepped meals" in one sitting at home is too easy to do. Abbey is right that creating a meal from prepped ingredients is wisest tip.
I so appreciate you saying that weight loss is not something we can directly control. I came to this realization a little while ago after trying to lose weight, I was doing everything "right" according to one very low-carb diet I had used in the past and after around 8 days, I didn't lose a single *ounce* even though I did everything "right" and that's when I realized, wow this is actually not something I can control! still trying to find a happy place with my body and food. but it is freeing to learn this because then you don't get so mad at yourself when it feels like your behaviors aren't working
I love your approach to food! I have recently in the past few years healed my relationship with food (so in love with taking care of my body now!) and I absolutely love your channel! We need to stop demonizing and moralizing food!
This advice is coming at a perfect time for me. I was going to restrict and this just comforted me that I don’t have to do that to get the results I want. Thank you, Abby!
This is exactly what I needed to hear! At 57, I have been on some sort of "diet" since I was 12. Why couldn't my doctors just started with this instead of the 1200 calorie exchange plan? I was only 12. Oh the tears over not being able to enjoy ice cream with the family because I didn't have any dairy to exchange. This of course just set up years of ups and downs. I'm looking forward to my freedom. Thank you for putting this out!
I can so relate. I remember when I was about 13 or 14, I was trying so hard to limit myself to 1200 calories because I thought I was "fat", and couldn't understand why it was so hard and why I was always starving. I was a growing kid - I needed food. I'm so thankful for these videos - they have helped me with relationship with food. By following Abbey's tips, I've found that I can get away with a lot more calories and "high-calorie" foods and still remain the same weight, but I feel much happier.
I'm actually a little teary eyed while watching this... Thank you for helping some of us have a healthier outlook in regards to food and nutrition. I appreciate this SOOOO much
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
For dressing up the naked carbs tip, I really try to have my sweets contain nuts. Yes, I am still having carbs and sugar, but I won't feel the need to eat tons of it. Baklava is amazing for this tip!
Losing weight was something I felt shy to say online especially when in the group it was considered to be 'I'm not food friendly and dieter' , I eat well enough, dance and exercise and losing weight slowly and steadily, lost almost 5 kg this year and still losing until I feel well 😇
I love Abbey's hunger-crushing combo and I swear by them! When I have all 3 in a meal (fiber, protein & good fats), I swear that I stay fuller for longer and prevent me from snacking on junk food... because I genuinely don't need to 😅👍
Me too! It has helped me a lot. I always thought oatmeal wasn't filling because I'd get hungry after a couple of hours. I stopped adding sugar to my oats, and instead threw in whatever combination of nut butter, dates, and fresh fruit in. I feel full after a small bowl and stay satiated for at least 4 hours. I also realized that I prefer the natural sugar from fruit and nut butter because I don't have that lingering sugary taste in my mouth.
You are always right on time for me. I have been practicing many of your intuitive eating principles but I still have a desire to lose weight. These tips were all so helpful.
Definitely the most healthy video I've ever watched for weight loss that really feels sustainable. Thank you for your precious tips, I loooooooove your channel!
I would love for you to use your platform to spread information about factory farming! And also eating more ethically without necessarily going fully vegan :)
Okay but how am I so early?! Also: I’ve just restarted my journey about like the 100th time - so I’m super excited to get some amazing tips from the queen of nutrition herself and finally find a sustainable way for my weight loss! Thanks for your amazing work Abbey ❤️
I prefer these types of videos to the ones analyzing a specific person's diet or "what I eat in a day." Those feel very clickbaity to me by comparison, even though they always include good information along with the analysis. This was long, but still concise, without the gimmick of the celebrity name drop. Just my two cents.
For me, the only celebrity I've seen here has been Martha Stewart. I have absolutely no clue as to any of the other people she's food-reviewed are. But I probably live most of my life out of the loops!
I actually quite like them for the very helpful tips Abbey gives along the way. However today’s video was one I REALLY needed to see - bit of a disappointing morning on the scale... thanks Abby 💕
@@mostlysunny5727 have u considered cutting the scale out of your routine? I was [and technically still am] obsessed with the scale despite being in healthcare and knowing all I know about day to day weight fluctuation, morning vs evening fluctuation, cycle impact, etc. It ALL goes out the window when I step on that scale. I can handle maintaining the same weight but if it jumps up by even half a lb I get angry with myself, obsess over what put me over, and automatically punish myself for the day/week. I joined a plant based weight loss program in 2020 and probably around the 6 month mark I had an intense breakdown in which I realized that weighing myself 3x/week (recommended for an avg) was way too triggering as well as being in the FB group -seeing others' successes made me happy for them but more miserable that I didn't have the same successes. I told my coach that from then on I'd continue to eat in the manner suggested (50/50 plate, whole foods, etc.) but that I'd no longer document my meals, my weight, or participate in the FB group. I also asked not to see the scale # or be told my weight at my most recent doc appts. I'm technically still a slave to the scale in terms of having to avoid it for mental health purposes but I realized there was no value and only mental anguish in seeing the # so I took control back by simply choosing not to weigh myself. I still deal with body dysmorphia but I realized the only way I'd ever accept that weight doesn't give the whole picture was to cut it out. I'm sure it's hard to consider but I'm throwing it out there just in case it's never dawned on you (or anyone else) that maybe you just don't need to torture yourself that way.
This is probably the best video on weight loss I’ve ever seen. It’s been an honor watching your channel grow and adapt with time. I would have never imagined you making a video on weight loss (despite you helping me do it intuitively anyway.)
I am a healthcare provider, athlete and have a good base on nutrition as a nurse; I hired a nutrition coach for my own personal weight loss after perimenopause hit. It has been invaluable to have someone that has a good knowledge base (he's not RD but has very similar advice that you give) and has truly helped me change my relationship with food. I appreciate you educating the masses via RU-vid. PCPs here in the states simply are not given the knowledge or the time to address this all in a timely manner and especially have the follow up.
Also, keep in mind, for many of those who work retail, they may only get a 15 minute break per four shift. When I would work 8 hours at a local grocery store, we would get two 15 minute breaks......not really enough time if you were needing the bathroom, plus need to eat. So we end up having to majorly rush through eating to get SOMETHING in us. The same thing goes for those in a lot of k-12 schools.
Had to find this video again just to be able to save it as I reference it a lot when people ask me "what diet I used and how I kept the weight off". Now I can pull it up and share it more easily. Thanks for all your efforts and info, your videos greatly affected my life these past 2+ years .
Thank you so much for this. I was really struggling to reconcile my need to lose weight with my desire to never board the diet culture roller coaster again, and to have a healthy relationship with food. This has helped so much. Would you consider doing a video about preventing and/or reversing metabolic damage when trying to lose weight?
Best thing i've done so far is substituted stevia for sugar in my coffee/tea. Having a hot beveridge is comforting to me in the morning, but i was filling it up with sugar and cream. (Plus caramel and whipped cream.) Now when I have tea, I use stevua and heavy cream. When I drink coffee, it's stevia, almond milk, and pumpkin pie spice. It's not about giving up things. But if you love something and want it daily, try finding a way to tweak it :)
LOVE this video.. and I want to add something. You talk about parenthood as a hindrance for eating slow, and tuning in. But it's not just a parent problem. Everyone experiences this. Especially young people addicted to social media, and the new tragic news going on. We ALL could benefit from slowing down.
A modification to my interior design suggestion made on an earlier video: TWO framed needlepoints: "EAT THE DAMN RANCH" and "EAT THE DAMN BREAD. . .mindfully ".
Abby's sass is what I live for. 😂 My weight gain was causes by psych meds and I still haven't been able to lose weight because I need to take the meds. Just a suggestion, maybe you can talk about this issue. Thank you 🙏
@@AbbeysKitchen thank you very much...i appreciate that. Sometimes psychiatrist dismiss the concern of weight gain because the benefit of these drugs outweigh the side effects. But still, it affects your body image, confidence, energy level, etc. Thank you ❤️
@@outoftheklosset you're welcome! It's a topic that rarely discussed and I feel psychiatrist gives a very common advice for weight loss...like exercise when in fact the meds can make you feel tired...yes! I often feel hungry and want to eat snack or sugary food a lot 😭
Thanks for making this video! I love this more relaxed, sustainable approach to just living an overall more healthy life, whether it results in weight loss or not. I'm currently very gradually shifting away from a lifestyle of stress, overwork, and emotional eating to one that is more mindful and full of foods and outdoor activities I love. Never was interested in stressful fad diets-- just want to live a more generally happy and healthy life. I think the extra pounds coming off will just be a bonus. Thanks for all the tips and reminders! ♥️
My mom constantly kept telling us: Fats and carbs were bad, we're only eating proteins She's obsessed with weight loss and therefore is on a constant diet. Now I have a pretty unhealthy relationship with food and my body. Your videos help me to unlearn all these unhealthy behavior patterns and thoughts.
I love Abby's videos. This one really hit home for. I'm focusing more on mindful healthy eating as opposed to diet. I'm finding I'm enjoying the healthy food options more than the traditional "bad" foods. Yes I need to lose weight but by focusing more on healthy eating and lifestyle rather obsessing over the scale I'm actually bettering my overall health.
Gawd. I love this! I had a health scare 6 years ago and started my food journey. I made small changes at first but didn't restrict or demonize. I lost 60 pounds over 3 years more as a side effect of having to switch up my diet. I've maintained that loss for 3 years and have come to develop tastes for certain items over others. I didn't really try to eliminate certain foods, it just happened. Now, I am beginning the journey into intuitive eating because I have a foundation of selecting healthier options based on my likes. I just feel better and that has come by paying more attention to how my body feels in the moment or before/after certain foods + satiety.
One of your best videos, Abbey! 🌷🌷🌷 This morning I was wondering... The last few days my appetite for sugary stuff significantly reduced itself without any effort from my side. Basically I started eating summer berries and new veg as they are in season now. And I love them. It took a few days to work and stop sugar cravings. And I made no extra effort to achieve this!
Just commenting to let you know I really appreciate how much effort and empathy you put into your videos, Abbey. I've been subscribed to you for years but this was one of my favourites. All of the love from Toronto, Canada!!
The internet is so lucky to have you! I love how you support all your tips with a systematic review and an explanation of why it works. I used to really enjoy nutrition and it was easy to eat healthy whole foods and be creative with new dishes. I used to have a 'micro-nutrient-first' approach. Since starting my PhD and then combined with the pandemic, I've gained a lot of weight and I'm the heaviest I've ever been by far. I know deep down self compassion and a sustainable approach is the only real way to get healthy again, but it's so easy to get sucked into wanting quick results. Your video resonated with me and reminded me about the side of nutrition and behaviour change I was interested in before rather than looking at diet as a means to lose weight. Thank you!
“Eat the damn ranch!” I laughed out loud at this. Except in my case, it would be the blue cheese dressing. I agree with you, though…I think I’ve had too many issues with some foods being labeled as forbidden. Removing the fascination with a certain restricted food makes so much sense. Thank you!
Abbey, I LOVE, LOVE, LOVE, LOVE, LOVE, LOVE, LOVE THIS VIDEO !! YES, one for each day of the week I will listen to this video , taking notes, taking a cleansing breath while I calm down and enjoy my life and ALL the scrumptious food I can eat in moderation with no guilt served on the side. 😆
Thanks for this. I genuinely learned some new things which is awesome. My trigger food has for the last 7 years and continues to be iced coffee. Even though I cut it out for several years, when I had it again I “relapsed”. I always feel a touch guilty when I drink it and tell myself that one day I’ll cut it out again. I will stop feeling guilty and let myself have it, and I will continue until I get “bored” of it
Great tips! The kitchen makeover one is particularly helpful--organize your cooking equipment and take stock if you need to get rid of or buy anything to make meal prep easier. Organize your spice rack and toss any spices that are old. Another tip is learn how to cook and experiment with food! This may sound simple, but learning different cooking techniques can transform foods from "yuck" to "yum". For example, if you hate broccoli because the only way it's ever been served to you is steamed, try roasting it in the oven. Hate fish? If you're basing that only on eating salmon, maybe try a white fish. Experiment with different spices and learning cooking tips can really make a huge difference!
I was going to say the same thing about learning to cook (if you have the resources/ability), especially with a wide variety of foods & spices. Convenience foods and misunderstandings about how to cook can result in unhealthy eating patterns, I think. My dad used to boil brussels sprouts whole with nothing on them, so of course I never wanted to eat them of my own accord. When I was a teen, though, my mom and I took a cooking fundamentals class and learned so much about how to make things taste good without having to rely too much on recipes or be intimated and see cooking as "work".
Idk if anyone needs to be at a 10 all the time. Before losing weight, what made me very anxious about changing my eating habits was fear of hunger/scarcity. It took me a long time to let go long enough to learn that being hungry for a while wouldn’t kill me, and wasn’t necessary to avoid at all costs.
thank you for this! tbh, I've managed to lost over 130 pounds but I still have a lot of issues with labelling food as restriction. I especially loved the part you talked about awareness not restriction and about the hunger scale!
Putting my two cents in, but one that I found helpful both when trying to lose weight and when not trying to lose weight is to actually know what your hunger cues are. I guess not just if you feel hungry or full, but for me at least, if I get too hungry, I get headaches and nausea, so not the most intuitive hunger cue. But identifying little signals like that or that my jaw will feel really tight when I want to stress eat has been really helpful for me. Or maybe I just have really messed up hunger cues, that could be true too.
I get extremely lightheaded and am nauseous as soon as I'm like eating lunch 2 hours later than usual. It's really weird. And if I actually miss a meal, I won't feel physically hungry at all afterwards. Maybe my hunger cues are just really fucked up
I'm overweight and for me it makes my body sick, I also have an eating disorder. Watching these videos helps me feel in control! My doctor says that loosing weight in a healthy way can help me overcome the side effects a mentally based disorder has caused! Reading books about nutrition and health also help. I really love Michal Pollans Botany of Desire and Cooked!
I'm finding that I'm usually happy around a 7. The simple act of slowing down when I eat and checking in with my body has really helped me eat less in one sitting. I would just shovel my food down in minutes and then feel sick about 10 minutes later. Not only do I feel better BUT I'm also enjoying the flavor of my food way more. I am definitely not confident having mountain dew or potato chips around or ingesting them at all. I treat them like drugs and alcohol. They were fun for a while but I cannot consume them in moderation and I am good with that. I don't feel restricted without them.
I know you were hesitatant to do this video but I really appreciate it. It's something I needed. I had binge eating disorder as a teen, did intuitive eating and did really well for 4 years then relapsed back into BED and yo-yo'd 60 pounds 5 times in 2 years! Now two years into recovery. I'm not happy with this weight that has been directly caused by extreme dieting. Though am i super glad for the stability, I want to do something that really feels like taking care of myself without going into eating disorder territory. And navigating that has been really hard. THIS IS SUPER HELPFUL and is validating. Thank you Abbey ♥️
"If store bought Ranch gets a salad on your plate...Eat the damn Ranch!" I'm making a tee shirt now. I love you and am pretty sure you're my new girl crush! The BEST advice given by the BEST personality of any dietitian ever!
This is, honestly, one of the best videos anyone has made on health and weight loss. Thank you Abbey! Brilliant. This is especially good for women. All of the women in the west, myself included, have been told their whole life to eat less and be thinner. We have put way to much pressure on ourselves to be perfect when none of us are. My goal is to demonstrate to my kids how to have a healthy relationship with food and be healthy for life! Thank you for such a life giving video! Blessings from the west in the U.S.
I was growing up when trend of very skinny models started. Was ‘battling’ my body while becoming woman and getting naturally curvier around age 14-15. Now I am 29 and I believe somehow everything has fallen into place. I know what food my body tolerates better. I eat everything from bread (gluten free because gluten makes me really sleepy) to occasional chips (don’t crave it that much). My point is that sometimes your body needs to find its way and also I studied a lot of books and articles about nutrition not to loos weight but to treat my body like literal temple that needs fuel. So for any young girls out there - trust me, listen to your body, choose nutrition instead of dieting approach.
I'm the exact same age and I was my adult height and almost my adult weight at 12. It was torturous growing up in the moment we did. I thought I was so fat and awful when I was two sizes smaller than I am now at my perfect size. The only women who looked like me were my friends parents, none of my peers looked like me, so I internalised this hatred of myself as having a middle aged woman's body before I was even in my teens. Low rise jeans and the bra straps on show fad! 😭 My tummy was always peeking out, no belt keeps up low rise jeans! And I had to wear supportive bras with inch wide straps when all my peers had decorative bras with pretty bra straps... Even now I get so excited to buy a cute bra
Thank you so much for this video! ❤❤❤ When i stopped breast feeding I decided its time to loose that " baby fat"... Did some research and ended up doing a diet which yes helped me loose all those extra kg but it was soooo restricted. After 6 months i couldn't continue at all... I was so confused what's next...and this is when I come across with your channel. Because of you I realised how abusive I was with my body and started to practice gentle nutrition. It was a game changer! So thank you again ❤
Thank you for this! My partner and I have some opposite problems (he wants to lose weight, I have a medication that has appetite suppression as a side effect and therefore often need to force myself to eat during the day) but I really love these tips because not only are they tips that can help my partner, but also work for me as well, as I need really easy to eat things available that I don't find disgusting when I'm under those med effects. Thinking of it more like adding for him while it also being good for me will likely help us both.
This is so informative, really, I haven't seen this type of info anywhere on YT, at least where I wonder around and I do a lot in the wellness circle. Really appreciate, thanks, Abbey! ❤️
making a point to eat breakfast every day with protein in it has been so helpful for me. I'm not starving and scarfing lunch down by 11 am or grabbing a pastry every day around 10 because i only had a few bites or just coffee in the morning. I would rather get a pastry and coffee as a relaxing fun activity, not a desperate need for carbs before lunch. Even if I dont "feel" like eating a nice breakfast in the morning i've learned I feel better throughout the day if I do.
Hey Abbey, since you covered the topic of healthy wheight loss could you maybe give some tipps on healthy wheight gain too? I'm in recovery right now and at a stage where I'm luckily mostly at a stable wheight and mindset again but not quite at a healthy range for my age.. Since my ultimate goal is eating intuitively, I know that I first have gain a little more but I find it very hard to eat more even when my satiety cues kick in (which is a major improvement since I lost them for so long☺️), do you maybe have some advice? Btw love your channel ❤️
Abbey, you have been a HUGE help in my weight loss journey! I often thought about the hunger crushing combo while loosing 30 lbs, and you’re talks about sustainability and self love definitely staved me from spiraling into negative eating patterns.
I'm 6'1 and 205 lbs (I'm building muscle, naturally though) and my doctor told me I'm overweight and need to lose 20 lbs. Why do most doctors use that utterly ridiculous BMI chart that leaves out a lot of vital data? I feel like a lot of doctors contribute to disordered eating because of this.
I’m a fitness trainer and nutrition coach and Im technically overweight on the BMI scale as well. If you’re active and exercise a few times a week, eat a mostly healthy diet, if you get mostly good sleep, and you’ve been working on managing stress, you’re doing all the right things to have a long, healthy life. Our bodies shift and change, gain and lose throughout our lives. We just do the best we can to make sure we’re feeling well. So don’t stress about it. (Many athletes are considered overweight by BMI standards as well!)
I'm naturally "overweight" according to the bmi scale, but I have huge boobs and bum just as I am, when I gain or lose weight those are the last places affected. I can lose a stone and a half and look basically the same and still my bmi would be "too high" it's nonsense. I'm a healthy weight for me and I have a healthy relationship with food and my body.
The stupid BMI chart triggered my first shitting food relationship period. My high school anatomy and physiology class made everyone in the class calculate their BMI in front of EVERYONE. It was basically set up as a competition to get to the lowest BMI. As a pretty short person who was a very active and muscley teen, I've literally never been outside the overweight or obese categories and it's always fucked with my relationship with my body - regardless of how I felt or what my health metrics were.
Since Abby seems really anxious about making this video, I‘m glad about all the inspired and thankful comments this video is getting. You do you, Abby! You can‘t please everyone, and that‘s okay.
Ugh thank you so much for this. After almost 10 years with multiple eating disorders I finally am in a stable relationship which means I don’t want to hide my disorder anymore. Been eating well for 5 years but it’s always tempting to go back. I can’t because I want to be healthy for myself and for a baby. Watching videos like yours really helps me focus on health. We need more people like you on social media.
Congratulations SO MUCH for developing a healthy relationship with food. I know it's been a long journey for you (I had one too). Happy to see another sister thrive!
What has helped me the most is not labeling food as good or bad. No food is bad unless it’s poison. This has helped me not feel guilt and not binge. I eat these foods whenever I want.
You mention how it takes on average 20 minutes for the message to get to your brain that you are full. Additionally, there is a genetic mutation that can further delay this signal. It is the MC4R gene known as the "appetite gene". I happen to have this variation. Learned about it through my work that ran a genetic test. It's definitely a challenge to eat intuitively when your brain takes forever to get the signal that you are full and it's also challenging to avoid an eating disorder when you try not to over-eat.
All such great tips particularly for anyone who has had history with an ED (myself included) - I know you said it wasn’t a good video for those with disordered eating but this is exactly what those with an ED should watch in my opinion, healthy mindset and approach to weight loss - my therapist would be very proud!
