Speaker 1: My goodness, August is rolling through. It's August thirteenth, twenty
Speaker 1: twenty six. Today we're going to talk about as a
Speaker 1: clinical nutritionist, what are ten things to avoid that we've
Speaker 1: come up with. If you're determined to lose weight, common
Speaker 1: sense probably that's what we're going to get involved with today.
Speaker 1: So stay tuned, hi, and welcome to Health Talk with
Speaker 1: Doctor Lynn. Your daily dose. The information you hear on
Speaker 1: the show is information. It's not meant to diagnose or
Speaker 1: treat any disease. Any kind of complete health conditions must
Speaker 1: be checked out and discussed with your primary care physician.
Speaker 1: Get ready for the good news of the day. God
Speaker 1: bless you, folks, and here is doctor Lynn. Our daily
Speaker 1: devotional today comes from the Book of Matthew, Chapter one.
Speaker 1: Learn to enjoy life more relax, remembering that I am
Speaker 1: God with you. I crafted you with enormous capacity to
Speaker 1: know me and enjoy my presence. When my people wear
Speaker 1: sour faces and walk through their lives with resigned rigidity,
Speaker 1: I'm displeased. When you walk through a day with childhood delight,
Speaker 1: savoring every blessing, you proclaim your trust in me. You're
Speaker 1: ever present Shepherd. The more you focus on my presence
Speaker 1: with you, the more fully you can enjoy life, glorifying
Speaker 1: me through your pleasure in me. Thus you proclaim my
Speaker 1: presence to the watching world. Good concept. Ten things to
Speaker 1: avoid if you're determined to lose weight seventy seven nine, one, six,
Speaker 1: four two five. Excuse me. As a clinical nutritionist, I
Speaker 1: spent years watching clients chase weight loss by planning the
Speaker 1: perfect diet, while tiny, almost unconscious habits quietly undo their progress.
Speaker 1: Fat loss is rarely ruined by one mistake. It's worn
Speaker 1: down by a struggle driven mindset that creates damaging habits,
Speaker 1: trying to earn treats, skipping real meals, or ignoring basics
Speaker 1: such as sleep. We talk about eating and weight loss
Speaker 1: like we're in a war, battling cravings, fighting temptations, calling
Speaker 1: ourselves cheats when we slip, insisting we have to be
Speaker 1: good to keep the pounds off at warlock warlike mindset
Speaker 1: doesn't just color our thoughts, it drives our behavior. What
Speaker 1: if food was never meant to be a battlefield. What
Speaker 1: if it was a mirror, not a reflection of your weight,
Speaker 1: but reflecting how you treat yourself. When you saw it,
Speaker 1: start spotting and gently shifting harsh thoughts processes, healthy choices
Speaker 1: become easier and more automatic. So what are ten everyday
Speaker 1: habits against sabotage weight chanes. These habits will lead to
Speaker 1: guilt free and successful weight loss. Number one. Drinking sugary
Speaker 1: drinks or alcohol. Regularly, sugary drinks are one of the
Speaker 1: easiest ways to add extra calories without adding much fullness.
Speaker 1: Sugary coffee drinks, juice, soda, alcohol, and even fruit heavy
Speaker 1: smoothies can add hundreds of calories a day, yet they
Speaker 1: tend to satisfy hunger less than solid food. A twenty
Speaker 1: twenty six review examining the connection between total sugars, both
Speaker 1: added in those naturally found in foods, and type two
Speaker 1: diabetes found that sugar sweetened beverages were consistently linked with
Speaker 1: higher diabetes risk. I don't think that's news in contexts
Speaker 1: of weight loss. These drinks can also make appetite harder
Speaker 1: to regulate and make it easier to want those extra
Speaker 1: calories without even noticing. Instead, switched to on sweetened beverages water,
Speaker 1: plain tea coffee, sparkling water, other drinks, no added sugar,
Speaker 1: no added flavors, no added fruit herbs, no artificial sweeteners.
Speaker 1: Over weeks and months, this single habit will eliminate hundreds
Speaker 1: of thousands of invisible calories. Number two not even enough
Speaker 1: protein or fiber with meals. Meals with more protein and
Speaker 1: fiber are typically more filling, help stabilize blood sugar and
Speaker 1: satisfy hunger. Skipping protein and fiber at breakfast or lunch
Speaker 1: often leads to faster hunger return in stronger cravings later.
Speaker 1: Make protein a non negotiable at breakfast or lunch. Eggs,
Speaker 1: grass fed beef, greek yogurt, cottage cheese, tofu fish, chicken,
Speaker 1: or a well portioned chosen protein powder pair of carbs
Speaker 1: with fiber, protein, and a little good fat to slow
Speaker 1: digestion improve sadie. Even a modust twenty to thirty grams
Speaker 1: of protein plus some fiber at one main meal can
Speaker 1: shift your appetite to a favorable direction for the whole day.
Speaker 1: Number three keep irregular sleep habit, stop it. Poor seep
Speaker 1: quality is a powerful driver of overeating. A twenty twenty
Speaker 1: meta analysis on sleep deprivation found that sleeping less is
Speaker 1: linked to higher levels of gray lend, the hunger hormone,
Speaker 1: and disrupted leptin the hormone and signals fullness. A twenty
Speaker 1: twenty five review also found that sleep deprivation led to
Speaker 1: increased calorie and take, particular from excess snacking on high
Speaker 1: fat carbohydrate ridge foods. Fixing sleep isn't a diet, but
Speaker 1: it's one of the most effective weight loss supports happen.
Speaker 1: Number four Eating while distracted, eating while watching TV, scrolling,
Speaker 1: or driving makes it easier to consume more because you're
Speaker 1: less aware of how much you're eating and how satisfied
Speaker 1: you feel. Mindless snacking in these contexts often lead to
Speaker 1: overeating without you notice it. Five. Constantly snacking throughout the day.
Speaker 1: Frequent snacking can make it harder to recognize your hunger
Speaker 1: and fullness, especially when eating happens almost by default. Research
Speaker 1: exists at more predictable eating routine may support better weight outcomes.
Speaker 1: Recent study found that people who fasted longer overnight and
Speaker 1: ate breakfast earlier tend to have lower body mass index
Speaker 1: over time alb At six. Underestimating extras. Sauces, dressings, cooking, oils, creamers,
Speaker 1: and bites while cooking add up quickly and are easy
Speaker 1: to underestimate. These seemingly small extras could turn an otherwise
Speaker 1: healthy meal or quick coffee break, and extra calories without
Speaker 1: you realizing it. Calories from fat ad up quickly, and
Speaker 1: they don't necessarily make you feel fuller. Habit seven eating
Speaker 1: oversized portions larger servings increase how much you eat because
Speaker 1: people unconsciously eat more when it's placed in front of them.
Speaker 1: According to a twenty twenty five dietary guidelines for Americas,
Speaker 1: Larger portion size increase food and beverage consumption that can
Speaker 1: be unhappy unhealthy, even when the food itself is healthy.
Speaker 1: Hab At eight eating while standing. Eating standing over a
Speaker 1: sink at a counter front of the stove tends to
Speaker 1: go hand in hand with overeating because it usually is rushed,
Speaker 1: less mindful, making harder to notice fulness. These habits often
Speaker 1: pair with snacking or quick meals that add up to
Speaker 1: more calories over time. Habitt nine frequent restaurant meals and
Speaker 1: not considering leftovers. Restaurant portions are often double or triple
Speaker 1: what you normally eat. Oil sauces and hidden calories may
Speaker 1: calorie estimates at restaurants unreliable. Without planning ahead, many people
Speaker 1: end up feeling like they must finish their plates, which
Speaker 1: will easily undo the healthy habits and disciplines that they
Speaker 1: have hap at ten. Being sedentary most of the day,
Speaker 1: long periods of sitting, reduced daily energy expedite, and without
Speaker 1: regular weight resistance training, your metabolism slows down due to
Speaker 1: a loss of SMSs. Research has found this combination the
Speaker 1: other weight loss efforts are sufficient even when a person's
Speaker 1: diet's healthy. Inactivity can make fat loss slower and harder
Speaker 1: to maintain. That's ten. Sustaining a healthy weight starts with
Speaker 1: treating yourself like someone worth caring for. When you do eating,
Speaker 1: we all feels different. You choose nourishing food because your
Speaker 1: body deserves it, not because you're trying to be good.
Speaker 1: You stop when you're satisfied because you're listening to your body,
Speaker 1: not because you're punishing yourself. In my clinical work, the
Speaker 1: clients should create lasting change aren't the ones with the
Speaker 1: strongest wool power. They're the ones you build small, repeatable
Speaker 1: habits that support hunger and weight loss hormones, which naturally
Speaker 1: there are overall calorie intake. Sorry for the doggies, that's
Speaker 1: what we got for you today. Folks, have a great one.
Speaker 1: See you back here to mine