Weight Loss ‘Secrets’ Revealed

The BBC ONE documentary called ’10 Things You Need To Know about losing weight’, presented by science journalist (and qualified medical doctor) Michael Mosley.

Here are the ten things that Michael Mosley thinks you should know about losing weight:

1. Don’t skip meals, especially breakfast, as it makes you crave higher calorie food.

2. Use smaller plates to control portion size.

3. Count your calories.

4. Don’t blame your metabolism.

5. Protein staves off hunger pangs.

6. Soup keeps you fuller for longer.

7. The wider the choice, the more you eat.

8. Low fat dairy actually helps you excrete more fat.

9. Exercise goes on burning fat even while you sleep.

10. Keep moving and lose weight – Just keep active.

Do these three things:

weight-loss-from-counting-calories-fast

1. Be honest about what you eat – and be wary of ‘hidden’ calories in sauces and drinks – and try to find ways of swapping high calorie favorites with tasty alternatives (e.g. roasted sweet potato for chips).

2. Exercise needs to play a part in any healthy lifestyle.  Exercise will help to speed weight loss and it will also stop the body from breaking down muscle as it searches for energy to keep you going.  Exercise can also be very useful as a way of ‘making up’ for unavoidable nights out, parties, etc.!

3. In order to be sustainable, it has to be a lifestyle change – not just a crash diet – and it will need to be something you can enjoy, or you will never keep it up.

 Exercise should be part of your every day life and good eating habits are critical to long life – SjC

3 Responses to “Weight Loss ‘Secrets’ Revealed”

  1. Erica Jones January 27, 2013 at 7:17 pm Permalink

    Simple steps. I need to work out often and I am always tired. Readers, any suggestions on combating fatigue?

    • Nathan Clough May 16, 2013 at 10:59 am Permalink

      I find it always starts with simple changes to the diet.
      1. Eliminate sugary drinks like soda. Eliminating sugary drinks alone can lead to as much as 20lbs of weight loss alone in a year.
      2. Start simple when working out. If you push yourself into a full blown insane workout routine you will fail because you didn’t set a realistic workout goal. So start simple with things like walking, light weights, beginner yoga.
      3. Look for local walking/running or workout groups. It has be proven that when one is involved in a supportive group for exercise and dieting they will up to 3X more weight than someone doing it alone.
      4. Eat every 2-3 hours. This will keep your metabolism going throughout the day. it is better to eat 4-6 small meals/snacks than it is to eat 2-3 times in a day. Also like the article says DO NOT skip breakfast, that’s one of the most important things about weight loss.
      5. Take accountability photos. See your progress.
      6. Though I’m guilty of breaking this rule, do not tell people you are on a diet.
      7. Diets always fail… This is a life style change, and it takes 30 consecutive days for it to become habit/routine. Stick with it and it will pay off in the long run.
      8. Google is your friend. Need help with some exercise routines? Can’t afford weights or a gym membership? Google has tons of answers for workouts you can do at home, or routines that can help with strength training or cardio.
      9. Learn what healthy food is through research, reading labels, talking to people who are very healthy.
      10. As much as weight matters to us all, don’t worry so much about what the scale says. Instead look in the mirror and at your photos and see the progress you have made. What matter most is how you feel.

      I am no expert but these are some things I have learned over the years battling with my weight since highschool and am now really getting a grip on it, and coming to terms with what it takes to succeed and live healthy life. If you have any questions or just want to talk reach out to me on here and I will figure out a way we can chat privately.

    • Nathan Clough May 16, 2013 at 11:15 am Permalink

      I also wanted to add… Do it for yourself and don’t let anyone or anything get in your way.

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