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<v Speaker 1>My goodness, August is rolling through. It's August thirteenth, twenty

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<v Speaker 1>twenty six. Today we're going to talk about as a

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<v Speaker 1>clinical nutritionist, what are ten things to avoid that we've

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<v Speaker 1>come up with. If you're determined to lose weight, common

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<v Speaker 1>sense probably that's what we're going to get involved with today.

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<v Speaker 1>So stay tuned, hi, and welcome to Health Talk with

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<v Speaker 1>Doctor Lynn. Your daily dose. The information you hear on

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<v Speaker 1>the show is information. It's not meant to diagnose or

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<v Speaker 1>treat any disease. Any kind of complete health conditions must

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<v Speaker 1>be checked out and discussed with your primary care physician.

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<v Speaker 1>Get ready for the good news of the day. God

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<v Speaker 1>bless you, folks, and here is doctor Lynn. Our daily

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<v Speaker 1>devotional today comes from the Book of Matthew, Chapter one.

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<v Speaker 1>Learn to enjoy life more relax, remembering that I am

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<v Speaker 1>God with you. I crafted you with enormous capacity to

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<v Speaker 1>know me and enjoy my presence. When my people wear

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<v Speaker 1>sour faces and walk through their lives with resigned rigidity,

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<v Speaker 1>I'm displeased. When you walk through a day with childhood delight,

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<v Speaker 1>savoring every blessing, you proclaim your trust in me. You're

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<v Speaker 1>ever present Shepherd. The more you focus on my presence

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<v Speaker 1>with you, the more fully you can enjoy life, glorifying

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<v Speaker 1>me through your pleasure in me. Thus you proclaim my

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<v Speaker 1>presence to the watching world. Good concept. Ten things to

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<v Speaker 1>avoid if you're determined to lose weight seventy seven nine, one, six,

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<v Speaker 1>four two five. Excuse me. As a clinical nutritionist, I

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<v Speaker 1>spent years watching clients chase weight loss by planning the

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<v Speaker 1>perfect diet, while tiny, almost unconscious habits quietly undo their progress.

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<v Speaker 1>Fat loss is rarely ruined by one mistake. It's worn

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<v Speaker 1>down by a struggle driven mindset that creates damaging habits,

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<v Speaker 1>trying to earn treats, skipping real meals, or ignoring basics

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<v Speaker 1>such as sleep. We talk about eating and weight loss

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<v Speaker 1>like we're in a war, battling cravings, fighting temptations, calling

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<v Speaker 1>ourselves cheats when we slip, insisting we have to be

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<v Speaker 1>good to keep the pounds off at warlock warlike mindset

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<v Speaker 1>doesn't just color our thoughts, it drives our behavior. What

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<v Speaker 1>if food was never meant to be a battlefield. What

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<v Speaker 1>if it was a mirror, not a reflection of your weight,

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<v Speaker 1>but reflecting how you treat yourself. When you saw it,

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<v Speaker 1>start spotting and gently shifting harsh thoughts processes, healthy choices

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<v Speaker 1>become easier and more automatic. So what are ten everyday

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<v Speaker 1>habits against sabotage weight chanes. These habits will lead to

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<v Speaker 1>guilt free and successful weight loss. Number one. Drinking sugary

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<v Speaker 1>drinks or alcohol. Regularly, sugary drinks are one of the

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<v Speaker 1>easiest ways to add extra calories without adding much fullness.

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<v Speaker 1>Sugary coffee drinks, juice, soda, alcohol, and even fruit heavy

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<v Speaker 1>smoothies can add hundreds of calories a day, yet they

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<v Speaker 1>tend to satisfy hunger less than solid food. A twenty

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<v Speaker 1>twenty six review examining the connection between total sugars, both

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<v Speaker 1>added in those naturally found in foods, and type two

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<v Speaker 1>diabetes found that sugar sweetened beverages were consistently linked with

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<v Speaker 1>higher diabetes risk. I don't think that's news in contexts

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<v Speaker 1>of weight loss. These drinks can also make appetite harder

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<v Speaker 1>to regulate and make it easier to want those extra

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<v Speaker 1>calories without even noticing. Instead, switched to on sweetened beverages water,

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<v Speaker 1>plain tea coffee, sparkling water, other drinks, no added sugar,

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<v Speaker 1>no added flavors, no added fruit herbs, no artificial sweeteners.

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<v Speaker 1>Over weeks and months, this single habit will eliminate hundreds

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<v Speaker 1>of thousands of invisible calories. Number two not even enough

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<v Speaker 1>protein or fiber with meals. Meals with more protein and

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<v Speaker 1>fiber are typically more filling, help stabilize blood sugar and

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<v Speaker 1>satisfy hunger. Skipping protein and fiber at breakfast or lunch

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<v Speaker 1>often leads to faster hunger return in stronger cravings later.

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<v Speaker 1>Make protein a non negotiable at breakfast or lunch. Eggs,

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<v Speaker 1>grass fed beef, greek yogurt, cottage cheese, tofu fish, chicken,

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<v Speaker 1>or a well portioned chosen protein powder pair of carbs

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<v Speaker 1>with fiber, protein, and a little good fat to slow

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<v Speaker 1>digestion improve sadie. Even a modust twenty to thirty grams

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<v Speaker 1>of protein plus some fiber at one main meal can

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<v Speaker 1>shift your appetite to a favorable direction for the whole day.

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<v Speaker 1>Number three keep irregular sleep habit, stop it. Poor seep

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<v Speaker 1>quality is a powerful driver of overeating. A twenty twenty

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<v Speaker 1>meta analysis on sleep deprivation found that sleeping less is

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<v Speaker 1>linked to higher levels of gray lend, the hunger hormone,

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<v Speaker 1>and disrupted leptin the hormone and signals fullness. A twenty

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<v Speaker 1>twenty five review also found that sleep deprivation led to

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<v Speaker 1>increased calorie and take, particular from excess snacking on high

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<v Speaker 1>fat carbohydrate ridge foods. Fixing sleep isn't a diet, but

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<v Speaker 1>it's one of the most effective weight loss supports happen.

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<v Speaker 1>Number four Eating while distracted, eating while watching TV, scrolling,

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<v Speaker 1>or driving makes it easier to consume more because you're

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<v Speaker 1>less aware of how much you're eating and how satisfied

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<v Speaker 1>you feel. Mindless snacking in these contexts often lead to

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<v Speaker 1>overeating without you notice it. Five. Constantly snacking throughout the day.

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<v Speaker 1>Frequent snacking can make it harder to recognize your hunger

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<v Speaker 1>and fullness, especially when eating happens almost by default. Research

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<v Speaker 1>exists at more predictable eating routine may support better weight outcomes.

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<v Speaker 1>Recent study found that people who fasted longer overnight and

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<v Speaker 1>ate breakfast earlier tend to have lower body mass index

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<v Speaker 1>over time alb At six. Underestimating extras. Sauces, dressings, cooking, oils, creamers,

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<v Speaker 1>and bites while cooking add up quickly and are easy

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<v Speaker 1>to underestimate. These seemingly small extras could turn an otherwise

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<v Speaker 1>healthy meal or quick coffee break, and extra calories without

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<v Speaker 1>you realizing it. Calories from fat ad up quickly, and

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<v Speaker 1>they don't necessarily make you feel fuller. Habit seven eating

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<v Speaker 1>oversized portions larger servings increase how much you eat because

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<v Speaker 1>people unconsciously eat more when it's placed in front of them.

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<v Speaker 1>According to a twenty twenty five dietary guidelines for Americas,

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<v Speaker 1>Larger portion size increase food and beverage consumption that can

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<v Speaker 1>be unhappy unhealthy, even when the food itself is healthy.

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<v Speaker 1>Hab At eight eating while standing. Eating standing over a

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<v Speaker 1>sink at a counter front of the stove tends to

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<v Speaker 1>go hand in hand with overeating because it usually is rushed,

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<v Speaker 1>less mindful, making harder to notice fulness. These habits often

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<v Speaker 1>pair with snacking or quick meals that add up to

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<v Speaker 1>more calories over time. Habitt nine frequent restaurant meals and

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<v Speaker 1>not considering leftovers. Restaurant portions are often double or triple

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<v Speaker 1>what you normally eat. Oil sauces and hidden calories may

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<v Speaker 1>calorie estimates at restaurants unreliable. Without planning ahead, many people

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<v Speaker 1>end up feeling like they must finish their plates, which

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<v Speaker 1>will easily undo the healthy habits and disciplines that they

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<v Speaker 1>have hap at ten. Being sedentary most of the day,

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<v Speaker 1>long periods of sitting, reduced daily energy expedite, and without

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<v Speaker 1>regular weight resistance training, your metabolism slows down due to

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<v Speaker 1>a loss of SMSs. Research has found this combination the

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<v Speaker 1>other weight loss efforts are sufficient even when a person's

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<v Speaker 1>diet's healthy. Inactivity can make fat loss slower and harder

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<v Speaker 1>to maintain. That's ten. Sustaining a healthy weight starts with

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<v Speaker 1>treating yourself like someone worth caring for. When you do eating,

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<v Speaker 1>we all feels different. You choose nourishing food because your

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<v Speaker 1>body deserves it, not because you're trying to be good.

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<v Speaker 1>You stop when you're satisfied because you're listening to your body,

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<v Speaker 1>not because you're punishing yourself. In my clinical work, the

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<v Speaker 1>clients should create lasting change aren't the ones with the

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<v Speaker 1>strongest wool power. They're the ones you build small, repeatable

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<v Speaker 1>habits that support hunger and weight loss hormones, which naturally

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<v Speaker 1>there are overall calorie intake. Sorry for the doggies, that's

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<v Speaker 1>what we got for you today. Folks, have a great one.

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<v Speaker 1>See you back here to mine