10 Things You Need to Know About Losing Weight

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mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 20 Aug 2013, 08:53
Another Michael Mosley show aired on the BBC and PBS on losing weight (2009). An interesting show (link below) to watch but here's the 10 things mentioned in the show:

1. Don't skip meals-High levels of gherlin (hunger hormone) makes your brain crave high calorie, high fat foods to compensate and will power may not be enough to fight it

2. Change your Plate size from 12" to 10"-You'll likely eat 22% less, found when people are given more food, they tend to eat it whether they want it or not

3. Count your calories-Most people consume more calories than they realize (hidden calories) or they don't realize serving portions

4. Don't blame your metabolism-Ties into calorie counting, even healthy foods overconsumed will pack fat on you, bottom line if you aren't losing weight, you are consuming too much

5. Eat protein-More lean protein in your meals will keep you fuller for longer. Some foods are much better at supressing hunger and just adding 10% more protein will reduce the amount you eat because it floods your bloodstream with a hormone that says "I'm full" more than other foods (recommended were lean meats, eggs, fish).

6. Soup keeps you fuller longer-Soup where the ingredients are blended/purreed, stays in your stomach longer than solid food keeping you fuller longer

7. The wider the choice the more you eat- Our brains are wired to want lots of choices, avoid situations where there are lots of options (e.g., buffets)

8. Low-fat dairy helps you excrete more fat-Dairy calcium binds to fat molecules in your intestines and drags out the fat essentially blocking your body from absorbing these calories (recommended dairy-skim milk, lowfat cottage cheese, creme fraiche)

9. Exercise goes on burning fat even while you sleep-Most fat is burned after you exercise, not during. During exercise, our bodys use carbs because they are easier for the body to burn. After exercise, your store of carbs has been used up. It will take another 22 hours for your body to replace them, in the meantime, your body will burn fat for energy, even while you sleep. (Michael did a more recent show called The Truth About Exercise where you can get many benefits for as little as 3 minutes a week).

10. Keep moving and you lose weight-Exercise not your thing, just move. Small changes in your daily routine (walking, taking the steps) can help you burn more calories but don't eat more just because you are moving.



10 Things you Need to Know About Losing Weight - full video
http://vimeo.com/18339967
demetra...

Joined: May 13
Posts: 9

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Posted: 20 Aug 2013, 09:44
Thanks for this.....very good stuff to keep in mind
Demetra
mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 20 Aug 2013, 09:59
There was a women in the video where she said she had a "slow metabolism" despite eating healthy. They they showed her servings of her healthy portions and you could see how she over ate.

But I knew about protein supressing hunger, I like the soup tip. I had no clue low-fat dairy gave that sort of benefit!

But this is related to what I've posted in other threads, sure it's calories in/calories out but what you eat can make it a whole lot easier/effective to lose weight.
kkd1125

Joined: Apr 10
Posts: 334

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Posted: 20 Aug 2013, 18:26
Thanks, mrspackrat. I just watched this and it was very interesting. I'm gonna eat more cheese!!! Laughing
Diablo360x

Joined: Jul 11
Posts: 817

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Posted: 21 Aug 2013, 00:43
Great post!
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 21 Aug 2013, 02:47
I generally agree - though I gotta say that #1 is highly depending on the individual. I'm doing intermittent fasting and has essentially incorporated "skipping meals" in my daily diet.

...unless it doesn't count as skipping a meal if I never expected to have it? Smile

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Diablo360x

Joined: Jul 11
Posts: 817

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Posted: 21 Aug 2013, 03:37
kingkeld wrote:
I generally agree - though I gotta say that #1 is highly depending on the individual. I'm doing intermittent fasting and has essentially incorporated "skipping meals" in my daily diet.

...unless it doesn't count as skipping a meal if I never expected to have it? Smile


Yeah, IF is a great tool.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 21 Aug 2013, 07:20
I do IF too. He did this show back in 2009 where "Eat, Fast and Live Longer" was done in 2012 along with "The Truth About Exercise". For the average person, I think skipping meals is not a good idea for his reason that people tend to overeat or be gravitated towards the wrong foods when they do eat but if you are on a fasting regime, then I think #1 can be ignored.
mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 21 Aug 2013, 07:24
kkd1125 wrote:
Thanks, mrspackrat. I just watched this and it was very interesting. I'm gonna eat more cheese!!! Laughing


And the key is low fat otherwise, the calcium won't pull other fats from your bloodstream Smile But yes, this is good news for us dairy lovers!
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 21 Aug 2013, 08:13
This advice sounds good on the surface. But when you look at it, it's like so much commonsense advice that sounds good on the surface but doesn't seem to be universally applicable.

I don't eat breakfast, and I've lost a lot of weight. People who eat horrible diets and regularly skip meals often eat even worse when they're skipping meals. That's what studies like that measured.

Seriously, if low-fat dairy pulls fat out of your fat storage for digestion, we all ought to be thin, because low-fat and fat-free dairy are much much bigger nowadays than back before the obesity epidemic. Almost everyone who is overweight consumes low-fat and fat-free dairy, way too much of it, in fact, considering lots of low-fat and fat-free dairy (yogurt, for instance) contains more sugar than regular ice cream.

Mostly these tips will help some people who are carefully controlling their intake.

My all-time favorite utterly useless diet tip came from a diet book written by a writer with no apparent background in nutrition, fitness or health. The book was full of made-up sounding examples of people who tried "just this one tip!" and lost loads of weight. My favorite tip in that book was to substitute soy milk for the cream in your coffee. It would taste the same (lie #1), you would be just as satisfied (lie #2), and your body wouldn't notice the calorie difference (lie #3). So you would just lose 20 pounds a year, just like that!

The reality is that if you aren't strictly controlling your intake, cutting out 200 calories of cream will just mean you'll end up eating something else, especially if you no longer find your morning coffee satisfying because it's got soy water in it rather than cream. You might have a doughnut to go with it, which is not an improvement.

People are looking for an easy way out. They don't want to track their intake. They don't want to have to give up or strictly limit certain foods. They don't want to make hard decisions and then stick to these decisions. They want a "trick" that will do it for them, so they can continue eating on autopilot for the rest of their lives.

The show is entertainment.
mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 21 Aug 2013, 08:55
Katherine, there's always an exception to the rule. If you watched the show, he recommends not skipping meals because when gherlin is high, it triggers desires in the brain that most normal people can't overcome with will power. You are obviously an exception to the rule. But for the general population not as disciplined as you, this would be a good tip.

On all the tips, yes they are common sense if you just read the list I posted but the science behind why they are common sense is what is interesting.

On the dairy, the reason why these people eat these foods and are overweight is because they over consume in all areas. He never said that eating low fat dairy alone will magically make you thin. Everything he suggested you have to also keep total calories in mind. But I guess their research and actual test they did was all for "show"?? I hear people talk all the time "there is no scientific proof" but yet he showed scientific proof...it was in the poop.

And it appears you are not a fan of counting calories. Quite frankly, I'm not but I did it long enough to educate myself. For the average person who cannot figure out why they are fat, if they just recorded everything they ate for a while, they would have an eye-opener. Again, you are the exception to the rule so these basic tips are beyond you. For the average person, they could be the start of weight loss.
kkd1125

Joined: Apr 10
Posts: 334

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Posted: 21 Aug 2013, 11:54
mrspackrat wrote:
"I hear people talk all the time "there is no scientific proof" but yet he showed scientific proof...it was in the poop."


I've heard of the phrase "the proof is in the pudding," but this one takes it to a whole new level.

Very Happy

LowCarbFemme...

Joined: Jan 13
Posts: 198

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Posted: 21 Aug 2013, 12:27
lol@kkd1125

Wink


onedaat

Joined: Aug 12
Posts: 326

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Posted: 21 Aug 2013, 12:29
Quote:
Don't skip meals-High levels of gherlin (hunger hormone) makes your brain crave high calorie, high fat foods to compensate and will power may not be enough to fight it.


This seems mostly targeted at people on high carb diets. While in ketosis I skip meals all the time. I might go all day without eating and then eat a ribeye with Bearnaise sauce, broccoli with cheese sauce and a salad with blue cheese dressing. That meal is high fat but it's not necessarily going to make you gain weight.
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LowCarbFemme...

Joined: Jan 13
Posts: 198

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Posted: 21 Aug 2013, 12:36
I say this at the risk of being ostracized by the low fat fans, but I will NEVER give up my healthy fats. onedaat - Your ribeye with Bearnaise sauce, broccoli with cheese sauce and a salad with blue cheese dressing is DEFINITELY my kinda meal. Absolutely delicious! Some how on low carb high fat way of eating (lifelong lifestyle), our friend ghrelin doesn't seem to play much of a role. Just speaking from personal experience. Smile


LowCarbFemme...

Joined: Jan 13
Posts: 198

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Posted: 21 Aug 2013, 12:38
And have to concur the high fat meal is not necessarily going to make you gain weight. It keeps you satiated .....


mummydee

Joined: Feb 10
Posts: 2,244

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Posted: 21 Aug 2013, 13:42
I agree with LowCarbFemme, all that food sounds delicious! but that's a whole day of meals for me, lol... Never hungry, never shakey or light headed. Love this way of eating!
mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 21 Aug 2013, 15:44
onedaat wrote:
This seems mostly targeted at people on high carb diets. While in ketosis I skip meals all the time. I might go all day without eating and then eat a ribeye with Bearnaise sauce, broccoli with cheese sauce and a salad with blue cheese dressing. That meal is high fat but it's not necessarily going to make you gain weight.


And that is exactly what the research showed, when you skip a meal, it increases gherlin levels. That hormone tells your brain to desire high fat, high calorie foods and you may not even be aware of it. Granted for you it works because you don't eat a lot but for someone who's on a normal diet, skipping meals could drive them to make poor food choices.
mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 21 Aug 2013, 15:48
kkd1125 wrote:
I've heard of the phrase "the proof is in the pudding," but this one takes it to a whole new level.


But the proof was in his poop! The feces sample showed higher levels of fat excreted when he was on the higher dairy diet than not.
mrspackrat

Joined: Aug 10
Posts: 558

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Posted: 21 Aug 2013, 16:14
LowCarbFemmeFit wrote:
And have to concur the high fat meal is not necessarily going to make you gain weight. It keeps you satiated .....


They did a test to see if certain foods made you feel fuller longer. 3 guys, all eating the same amount, doing the same activity ate breakfast---one high carb, the other high fat, the last high protein. The high protein guy stayed fullest the longest. When you eat protein, your blood is pumped with a hormone that sends a signal to the brain that you are full far more than other types of foods. So this "satiated" feeling you are experiencing is most likely due to the protein you are eating and not the fats.



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