Here are things you need to know about losing weight. In today's world it is difficult to keep your slim figure. With so much conveniences around us, we find it easy to put on those unwanted pounds. And, I have heard so many excuses from people as to why they gain weight and why they cannot lose or keep it off for long.
Myths and Facts about Losing Weight
This has left me wondering: is there is some secret to weight loss that I have been missing out on for all these years? Then there are those who we get jealous of, that seem to maintain their slim figure even as they age. I wish I knew their secret. Everyone would tell their own set of rules for losing weight and maintaining it. Some people would tell me to go on a diet, or try a particular type of tea or fast for a few days or even go on a detox (not that a detox isn't good for you, but it has a particular purpose)
Some people would even have some rules I find very difficult to really follow. Someone once said that to maintain their weight they never ate after six p.m. I have even heard this one, "Don't sleep after you eat; that's not good". But then I would not believe everything they say. People like me need facts. We need the hard science behind the weight loss idea to prove that it works.
10 Things You Need to Know About Losing Weight
One such film (10 Things You Need to Know abut Losing Weight) recently opened my eyes about nutrition; it explained the latest scientific breakthrough on diet and health. I am pleased with the information I learnt, because it gave me all the answers that I had unconsciously known or heard about losing weight over the years with the science to prove that it works. Now there is no way getting around it. The facts are presented and presented well. Losing weight isn't difficult as it may seem.
In the documentary, Michael Mosley, a trained medical journalist and doctor, carries us through the these 10 things you need to know. It goes through the simple basics of weight loss - and it could be the very reason why many people can't lose weight, especially those we know that are good "eaters".
This film will definitely change the way you think about diet, health and losing weight. The show warns of the dangers of large amounts of visceral fat around the bodies main organs. Visceral fat is sometimes hidden and it is a potential danger, as it can lead to type 2 diabetes, increase the chances of damaging the arteries around the heart, and increase the risk of cancer. Fortunately, you can lose visceral fat easily even if you don't like exercising.
Here is a summary of the list of things presented by the show which you would need to do to lose weight:
1. Don't skip meals. On an empty stomach, the brain opposes a low calorie meal, but seeks out high calorie foods, because of the hormone called ghrelin which stimulates this urge.
2. Use smaller plates. Changing your plate size from 12 inches to 10 inches would likely help you eat up to 22% of less food. When more food is available, you find it difficult to stop eating even when you're full.
3. Count your calories. If you want to lose weight, counting calories can really help. Pay close attention to food choice and amounts. For instance, eating two apples could mean 120 calories as compared to a bar of chocolate for 300 calories. Choosing low calorie meals could make a massive difference on your waist line.
4. Don't blame your metabolism. Metabolic rate is the rate at which your body uses calories. The general population, when counting calories, "under-record" their intake by as much as 50% (they forget about the sauces, the snacks, and think the healthy foods don't count). Therefore, you may be intaking more calories than your body needs to maintain a lower weight. So the excess intake of calories are stored as fat. So count carefully, and don't blame it on your metabolism.
5. Protein staves off hunger pangs. Protein rich foods, such as fish, lean meat, and eggs, keeps you fuller for longer. Protein controls hunger pangs by triggering more of the pyy hormone (Peptide Tyrosine Tyrosine) in the brain and this suppresses hunger for longer than any other food type. So have your proteins but still count your calories.
6. Soup keeps you feeling fuller for longer. Another way to control hunger pangs is by having soups. Solid food briefly expands stomach but the stomach quickly shrinks back down. Soups increase the overall volume of food and it doesn't drain out as fast from the stomach as compared to solid food.
7. The wider the choice the more you eat. Our body is structured to seek out variety in food and we are therefore more likely to eat 30% percent more if presented with a variety of foods. Therefore, a buffet type setting is most dangerous for any person; he or she would most likely try everything which can lead to overeating.
8. Low fat diary helps you excrete more fat. The calcium in dairy products binds to the fat molecules in the food and so the fat passes in excretion. An individual can excrete double the amount of fat on a high low fat diary diet as oppose to a low diary diet. Certainly, great news for diary lovers!
9. Exercise goes on burning fat, even while you sleep. Exercise offers an unexpected bonus during the rest period a day after exercise. Carbohydrates are used up during exercise and the body is forced to burned stored fat.
10. Keep moving and lose weight. Small changes in daily routine can burn more calories by being more active. Some examples of these routines are: use the stairs, move around while on the phone, and spend less spend time sitting and chatting but more time walking and talking. Small changes can raise the heart rate and thus burn extra calories.
The Documentary: 10 Things You Need To Know About Losing Weight
That was the great 10 tips to keep in mind while you lose weight and try to maintain it. So we have no excuses now losing weight is very easy. For those of you interested, see the first part of the movie here. The other parts are also available at the end of this part.
I invite you to leave your comments about the things you need to know about losing weight here.