Videos, Weight loss advice

Video: How to Use Water to Lose Weight (Scientific Studies)

The diet industry tries its best to convince you that you need them, but weight loss can be as easy as making small lifestyle changes… and unlike diets, lifestyle tweaks actually lead to sustainable weight loss and maintenance.

And bonus, these kinds of lifestyle changes also make you healthier & feel better.

A powerful example of this that Iโ€™ve found in studies is that just drinking more water can lead to a LOT of weight loss! So in today’s video, I go over studies on how you can use water to lose weight, with details on what’s optimal in terms of timing and quantity.

Here’s a link to the video page, or you can watch it below:

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Study links from the video:

  • Study links: Water before meals 1 2 (There are 2+ more showing the same thing too)
  • Study links: Water during diet 1
  • Study links: Water thermogenesis 1 2
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Intuitive Eating, Videos

How to Get Yourself to Crave Vegetables (and how I went from hating veggies to loving them)

For most of my life, I HATED vegetables. But over the last few years, I’ve turned into a vegetable enthusiast. I often even enjoy them raw with nothing on them. (I can be seen biting into a plain beet or cauliflower, and even having plain arugula, on a regular basis…)

In today’s video, I go over how I went from hating to loving vegetables, and how you can too! Featuring the results of scientific studies (citations below).

Here’s a link to the video page, or you can watch it below:

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As a kid, I HATED vegetables. My parents wouldn’t let me leave the dinner table until I finished my meals, and I often opted to sit for hours rather than eat my salad.

I only started eating vegetables in my undergrad years out of desperate attempts to lose weight, and even then I still didn’t actually like them. They felt more like a punishment.

I started to somewhat enjoy them about 6 years ago when I started eating a high carb low fat diet, and noticed that some foods (like sushi bowls) just happened to taste better with vegetables. And then ~5 years ago I magically started to find salads somewhat enjoyable rather than boring torture. (It also helped that I learned how to make vegetables more exciting with better recipes!)

And then, about 2 years ago, I started completely focusing on intuitive eating instead of following any diet. I stopped caring about weight loss, and started caring about having a healthy relationship with food. I just ate whatever I craved, whenever I wanted to.

And inexplicably, a huge chunk of the time, what I naturally craved was (and is)… VEGETABLES!

Now that I was fully eating according to my cravings, I could see just how much I craved healthy food. And I noticed I naturally stopped liking sugary or hyperpalatable things as much.

Now I can down this entire jar of my pickled veggies in a couple of days…

So how did I have such a dramatic shift in tastes?

Based on all the studies I’ve read on diet science, I have a feeling that it was because of gut bacteria.

First, we know that what we eat changes our gut microbiome, by changing the types and relative quantities of different types of bacteria. And those bacteria do a lot of our digesting for us. For example, studies show that eating more plants changes our gut microbiome to have more plant-digesting bacteria, which then makes us more efficient at digesting plants1.

Second, there is evidence that our gut microbiome can actually influence what we crave2, and even how much we eat3.

So what we end up with is a feedback loop where eating more vegetables changes your gut microbiome to have more veggie-loving bacteria, and those bacteria then make you crave more vegetables.

On the flip side, it can also be a vicious cycle, depending on the food: if you eat a lot of processed food, you get a gut full of processed-food-loving bacteria, which then makes you crave more of it.

The key is to get yourself into the cycle you WANT to be in. And to get into a vegetable-craving cycle, the first step is to just eat more vegetables. (A mix of both raw and cooked, ideally!)

I suggest doing this in the most palatable ways you can manage so that you’re not having to force yourself to eat them. You don’t want to associate vegetables with torture. For example, you can try hiding vegetables in other foods: add spinach to your smoothies, riced cauliflower to your normal rice, and greens in your chili. (If you want to get extra creative, you can add pureed mushrooms to soups, chilis, pasta, etc… that’s how I get my husband to eat them, since he hates their texture!) I have more suggestions in the video too.

And at some point, I bet you’ll naturally find yourself naturally liking vegetables even without having to hide or disguise them.

(Another tip: if you fall in love with vegetable gardening as much as I have, you’ll discover that vegetables are actually pretty magical ๐Ÿ˜› )

Videos

Study: Vegan Omega 3 is BETTER Than Fish-Based? Plant-based ALA vs EPA/DHA

Mainstream nutrition media loves to talk about how the type of omega 3 that comes from fish is way better than vegan sources of omega 3… but the actual science seems to say otherwise. I found a study that looked at blood levels of omega 3 in 5,000 vegans, vegetarians, fish eaters, and meat eaters, and go over it in my latest video!

Here’s a link to the video page, or you can watch it below:

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Videos, Weight loss advice

Video: How Chocolate Can Make You LOSE Weight

Diet culture likes to demonize chocolate, but what if I told you that eating more chocolate can actually make you lose weight? There are a surprisingly large number of scientific studies on this (at least 35), finding that just adding chocolate to people’s diets made them lose weight–but it does depend on how long they ate the chocolate for, and the type and dose of chocolate.

I go over all the details in the video on how you can use chocolate to lose weight!

Here’s a link to the video page, or you can watch it below:

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Videos, Weight loss advice

Video: 10 Ways to Lose Weight WITHOUT Diets, Calorie Restriction, or Rules | Psychological Strategies

In my last video, I used scientific studies to explain why going on a diet or having a strict exercise routine usually backfires and causes binge eating + weight gain. In today’s follow-up video, I give 10 cognitive strategies to reach your weight loss and fitness goals in a way that works WITH your body and psychology, not against them.

Weight loss and fitness CAN be enjoyable and pretty effortless, rather than a chore you have to force yourself to do or a set of rules you have to stick to. You just need the right mindset and strategies.

Here’s a link to the video page, or you can watch it below:

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Videos, Weight loss advice

Video: Why Diets and Exercise Routines Don’t Work: Weight gain + Binge eating

Most weight loss and fitness bloggers/influencers–and the media–will tell you that THE way to lose weight is to stick to an eating and exercise plan.

But contrary to popular opinion, science suggests that diet and exercise routines not only aren’t very helpful for weight loss, but actually often cause weight gain and binge eating in the long term.

In today’s video, I use studies to show you WHY trying to have strict food and exercise rules so often backfires.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

  • Study links: Why negative feelings cause overeating/not exercising 1 2 3
  • Study links: Dieting causes binge eating: 4 5 6
  • Rest of the study links: 7 8 9
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Videos, Weight loss advice

Video: Why the Raw Til 4 Diet Causes Weight Gain (aka High Carb Low Fat + Raw Vegan)

Scientific studies show that high carb low fat diets are generally really good for weight loss–but for some reason, the Raw til 4 diet, which was popular among vegans several years ago, caused a LOT of people to gain weight. In today’s video I go over studies to explain why the Raw til 4 diet so often causes weight gain.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Videos, Weight loss advice

Video: Eating with a straw vs spoon changes how much you eat | Study on liquids vs solids and weight loss

Today I’m going over a study looking at how eating with a spoon versus a straw actually affects how much you eat–of the same food–in a meal! I also talk about how eating liquids vs solids cause overeating, and whether you should be concerned about liquid calories.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Videos, Weight loss advice

Video: Smoothies vs Juice vs Whole Fruit for Weight Loss: Scientific Studies | WFPB diet

If you like to eat unprocessed foods (like I do!), then you might be wondering (like I did :P) whether blending/juicing “counts” as processing in how it affects your weight loss and satiety. In today’s video, I go over 2 studies looking at whether having whole fruit, smoothies, or juice is better for satiety and weight loss.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video:

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Videos, Weight loss advice

Which Exercise is Best For YOUR Diet + Weight Loss Goals?

Have you ever wondered which exercise is best for your specific situation and goals?

Today I have a video for you where I go over the best type of cardio (high vs low intensity) for you depending on your:

  1. Goals: Body recomposition, weight loss, maintenance, or gain
  2. Diet: Normal, high carb low fat, whole food plant based, or keto
  3. Current rate of weight loss

I also talk about how long you would have to walk to burn the same amount of calories and fat as running, and I show you how the calories burned from an exercise doesn’t tell the whole story.

Here’s a link to the video page, or you can watch it below:

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Study links & links mentioned in the video: