Weight Loss For Busy Physicians

While we all know that feeling hungry is normal and expected when our bodies need food, sometimes it's hard to tell the difference between true hunger and emotional hunger. Often our brains try to trick us into eating even when we don't need to, and resisting those unnecessary urges can be really difficult. But what if I told you that resistance wasn't the answer? In this episode, I explain the surprising technique that makes those hungry feelings go away. Listen in to learn how to get up close and personal with hunger and stop it in its tracks. You can find show notes and more information by clicking here: www.katrinaubellmd.com/66 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Goal setting is so important when it comes to losing weight, but perhaps even more important is your mindset—especially during those times you don’t quite meet your intended target. I know it’s really easy to beat yourself up if you don’t shed every pound you told yourself you would lose, so today I want to talk to you about a different way of approaching successes and failures to help keep you motivated and on the right track. It starts with a concept called “the gap vs. the gain.” In this episode, I explain exactly what that means and how you can apply this way of thinking to help you stay driven to achieve your weight loss goals, as well as any other goals you have for your life. You can find show notes and more information by clicking here: www.katrinaubellmd.com/65 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Today I am so excited to bring you an interview! It’s been a long time since I’ve done one, and my guest on this episode is someone I reached out to immediately after hearing her speak because I just knew I had to have her on this podcast to share her great information with all of you. Aparna Iyer is an adjunct assistant professor at UT Southwestern in Dallas, a board-certified psychiatrist, and a psychodynamic psychotherapist who has developed a special interest in physician mental health—particularly as it relates to loneliness. She joins me today to talk about why it’s so important to build connections with our fellow physicians, the mental and physical health issues that arise from loneliness, and how to protect yourself from this dangerous emotion. You can find show notes and more information by clicking here: www.katrinaubellmd.com/64Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

You are completely in charge of your experience and only you get to decide if the glass is half empty or half full. On this episode I’m going to tackle a topic that is a bit tough to fix or cure but is so important to learn how to do so. If you’ve been regularly catching yourself thinking negatively or being called out by others for your negativity, this one is for you. I’m going to share some simple ways that you can authentically and realistically shift your thinking to be more positively-inclined. You can find show notes and more information by clicking here: www.katrinaubellmd.com/63Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Have you ever wondered why people are afraid of rejection? It’s a fascinating reality, especially considering that the feeling is so common and easily triggered. We can feel rejected if someone doesn’t want a second date, if a patient leaves us a negative review, if our child wants someone else to put them to bed—the list goes on and on. So why does the fear of rejection still dictate our behavior? It all goes back to our primitive brain. In this episode, I’m going to share the origin of our rejection-averse nature and how to overcome it so you can live your best life. You can find show notes and more information by clicking here: www.katrinaubellmd.com/62 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Today I’m going to talk to you about how to deal with food urges and reframe your thinking to lessen their power. Listen in to learn what you can do to remain rational when these urges arise and the steps you need to take to make them go away for good. You can find show notes and more information by clicking here: www.katrinaubellmd.com/61 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

I am so excited to do another Q & A podcast for you! I always appreciate your questions, and I love recording these podcasts to answer them for you. In this episode, I cover important topics like whether you need to keep a food journal forever in order to keep the weight off, how to deal with a partner who thinks your meal planning is too rigid, and more. Don't miss the answers to these important questions! You can find show notes and more information by clicking here: www.katrinaubellmd.com/60Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Many of us think of quitting as a clear, definite end where we totally give up, but today I want to talk to you about a smaller, sneakier kind of quitting that doesn’t really feel like a problem—until it is. I’m talking about what I call the micro-quit. It’s a subtle way our brains justify going off plan just a little bit, and then gradually convince us to quit completely. And if we don’t see it coming, it’s so easy to fall into this trap. In this episode, I explain how this mental shift happens, and what you can do to keep it from sabotaging your weight loss. Tune in to hear it all now. You can find show notes and more information by clicking here: www.katrinaubellmd.com/59 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

This week, let’s dive into the misconceptions many of us have about what normal eating is and expose how damaging these misconceptions can be. So many of my clients have the common goal to someday eat like a “Normal” person when the reality of what normal people eat is not healthy. On this episode I’ll share what normal actually is and what goals you should be aiming for that will be healthy and sustainable. You can find show notes and more information by clicking here: www.katrinaubellmd.com/58Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Have you ever wondered what makes people do the things they do? At the most primal level, the answer is pleasure. We’re all striving for a dopamine hit. And while dopamine from natural pleasures like eating nutritious food and getting a good night’s sleep have a positive effect on us, our modern lifestyle has made it dangerously easy to partake in artificial pleasures that have a negative effect. In this episode, I'll break down the science behind pleasure and explains the key differences between healthy, natural dopamine triggers and unhealthy, artificial ones. Listen in to learn how our brains trick us into seeking pleasure from unhealthy sources and how to overcome addictions that develop from these bad habits. You can find show notes and more information by clicking here: www.katrinaubellmd.com/57Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

When trying to solve issues and problems in your life, it’s easy to get stuck on all the reasons why you can’t get past them. When your brain gets blocked up, it’s important to allow yourself to step out of the “Now” and step into the future in order to find clarity. Today I'll share a new technique this week that helps you do this in a simple and practical way. You can find show notes and more information by clicking here: www.katrinaubellmd.com/56Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

It’s important to take time every year to reflect on your progress and what you have learned within that time. This episode I reflect on the past year of podcasts and the incredible things I've learned along the way. Listen in to hear some great tidbits of wisdom and motivation that will help you gain control of your life and get the results you need. You can find show notes and more information by clicking here: www.katrinaubellmd.com/55Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Why would you need to buffer or neutralize positive emotions? Although it doesn’t seem like a necessary or even a good thing to do, keeping even your positive emotions in check is important. On this episode I share real life examples that you can relate to and see why and when you need to buffer your positive emotions. You can find show notes and more information by clicking here: www.katrinaubellmd.com/54Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Never able to complete your to-do list? Already overwhelmed by the goals and resolutions you set for this year? It can be so easy to lose momentum but I have found a way to move through these blocks and I’m going to share that with you on today’s podcast. I will talk about some great ways to set yourself up to succeed through tips and tricks that help with task management. You can find show notes and more information by clicking here: www.katrinaubellmd.com/53 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Have you ever wished you had more close friends? Or even just a close friend? If that sounds familiar, you are not alone. Making and maintaining friends is something many women struggle with, and unfortunately, a lot of times they don’t really feel like they can talk about it. Worse yet, if we don’t have close friends, it’s easy to think something is wrong with us or that people don’t like us, and that’s just not true. So in today’s episode, I want to share actionable steps you can take to help you start building friendships and how to reframe your thinking to stop yourself from sabotaging potential friendships before they begin. You can find show notes and more information by clicking here: www.katrinaubellmd.com/52Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Happy New Year! Welcome back to the podcast. Today I want to talk to you about a very exciting topic: how to make sure 2018 is the last year you make losing weight a New Year’s resolution. Even if you’re not a resolution person, you can still take the steps I walk you through in this episode and use them to help you lose weight permanently. Tune in to hear what it takes to follow through with your weight loss goals, how to stop sabotaging yourself, and more. You can find show notes and more information by clicking here: www.katrinaubellmd.com/51 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Hello there! I’m so excited to offer you this bonus episode. Because I know that many of you have made the resolution to lose weight, I’m offering you this special New Year’s podcast to tell you why you should not go on a diet in 2018. It might sound counterintuitive, but trust me. Diets don’t work. There’s evidence of this fact all around us, and many of us have seen it in our own lives, as well. The vast majority of people who lose weight on a diet will gain it back, and usually a little—or a lot—more. So what should you do to lose weight instead? Start becoming a naturally thin person. In this episode, I tell you exactly how to do that. You can find show notes and more information by clicking here: www.katrinaubellmd.com/NewYearGet the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

How did the holidays go in terms of sticking to your weight loss goals? Really take some time to think about whether you stayed on track with your plan or deviated from it—or if you had a plan at all. As tempting as it is to avoid thinking about times we overeat or eat things we shouldn’t, the only way to learn from those moments is to understand what happened so we don’t repeat the same failures over and over again. In this episode, I explain how to track any time you go off plan and use what happened to help you break the overeating cycle moving forward. You can find the Write It Down and Move On Worksheet at http://www.katrinaubellmd.com/50download. You can find show notes and more information by clicking here: www.katrinaubellmd.com/50 Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

There have been a lot of questions and some (understandable) confusion over the 50/50 principle that 50% of our emotions will be positive and 50% will be negative if we are doing things right. It’s hard to accept that a whole 50% of your thoughts will be negative and understand why that isn’t a huge problem. On this episode I guide you through a few reasons why negative thoughts are normal, necessary and need your time and respect. You can find show notes and more information by clicking here: www.katrinaubellmd.com/49Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!

Today’s podcast has been a long time coming, as I’ve had lots of questions about this topic over the past months. This episode is all about what to do if you find yourself at a weight loss plateau. Many of us go through this frustrating experience, but thankfully, overcoming it can be as easy as making a few minor tweaks to your plan. If you’re struggling to keep up your weight loss momentum, listen in to learn what kinds of simple changes can help you get back on track. You’ll hear the honest questions you should be asking yourself, as well as my top ten suggestions for getting those pounds to start coming off again. You can find show notes and more information by clicking here: www.katrinaubellmd.com/48Get the Guarantee Your Weight Loss Success workshop now at katrinaubellmd.com/book!