Michael Mosley's tips on losing weight.
I love it when someone explains why something is likely to work. I know that I have to lose weight - and I've tried as many diets as the next person. However, watching the program on the BBC revealed some of the reasons why stuff works - and it's going to make it much easier for me to lose weight because it gives me some strategies to apply.
I saw a photo of myself which truly shocked me - and that's what is motivating me to try to gain control of my weight again. Looking at myself in a mirror, I never see "round the corner" - and it was a side-on view of me which really revealed just how much weight I have gained. I'll be reporting back later on in the year to let you know how I get on using these tips and tricks.
I saw a photo of myself which truly shocked me - and that's what is motivating me to try to gain control of my weight again. Looking at myself in a mirror, I never see "round the corner" - and it was a side-on view of me which really revealed just how much weight I have gained. I'll be reporting back later on in the year to let you know how I get on using these tips and tricks.
Michael Mosley's 10 Top Tips to Lose Weight
Last night, BBC tv aired a programme by Dr Michael Mosley, a medical journalist, about Weight Loss. Although he looks fairly slim, Dr. Mosley was amazed to see in a scan that he has a store of visceral fat round his kidneys and liver - and this visceral fat is linked to heart disease, diabetes and cancer. So he decided to investigate various ways of losing weight -
- Don't skip meals. Eat three meals a day
The program showed Michael having two brain scans. The first time, he had not eaten breakfast and the following scan was after a healthy breakfast. On each occasion while in the scanner he was shown pictures of healthy foods such as salads as well as cream cakes.
The first scan, when he was hungry, showed his brain paying little attention to the salads but reacting really strongly to the cream cakes. The second scan, when he had eaten breakfast, showed little reaction to either set of photos because he was already full.
- Use a smaller plate.
This has been scientifically shown to work. You could eat up to 22% less food. The demonstration here showed people in a cinema given a helping of popcorn. One group were given a standard size helping, the other a supersize helping. The group with the supersize helping kept on eating and consumed much more of the corn.
- Count calories
We can't get away from the calorie counting, it would seem. I found some useful charts provided by the US Government
1. - BMI calculator - if you need to find your BMI - this calculator will give you a good guide.
2. This BMI Chart shows you which group you fall into. More importantly, it shows the ideal weight range for your height.
By using low calorie versions - you can lose weight more easily.
Try DietPower FREE for 15 Days
- Don't blame metabolism.
Count calories accurately - remember the calories in sauces and snacks. It's shown that even when you write down everything you eat, you are likely to ignore about 40% of your food consumption. You can fool yourself into believing your lack of weight loss is because of your metabolism when instead it's just that you are still consuming too many calories.
- Don't get hungry.
Eat food which keeps you feeling fuller for longer, such as protein-rich foods - lean meat, eggs, fish and beans keep you feeling fuller for longer. Eating 10% more protein at breakfast will help you to eat less at lunch. Protein triggers the production of a hormone which tells your brain that you're full.
- Eating Soup helps you lose weight
This was a fascinating illustration - two groups of soldiers were given meals with exactly the same calories and a glass of water. The first group ate the standard meal with a glass of water on the side. The second group were given their meal as a soup - incorporating the water into the liquidised meal.
Using ultrasound, you could see that, after a couple of hours, the first group had excreted the water and had little left in their stomachs to digest. The second group were still digesting the soup - their stomachs appeared to be quite full.
If you make your meal into a thick, blended soup, then you will take longer to digest it and will feel full for longer. Doing this will help you control your hunger pangs.
- Evolution has taught us to seek a choice of foods.
It's hard-wired into our brains and it's impossible to resist. Because we started as hunter-gatherers, we had to find a variety of food to keep us nourished. Millions of years later, a buffet situation makes us choose up to 30% more than we need. With a huge selection before us, we're much more likely to overeat. At a buffet, be aware of this and keep the portion sizes down!
- Low fat dairy products help lose weight
Calcium in dairy products binds to fat molecules in food and forms a soap-like substance which passes straight through. Low-fat dairy products therefore help take more fat out of your diet. Cream cheese, low fat yoghurt, semi-skimmed milk.
- How to lose weight while you sleep
Exercise
Sorry, nothing else for it. It appears that doing more exercise - becoming more active, walking more - continues to burn calories during the rest of the day.
This effect was called "Afterburn".
While you are exercising, you burn the energy which is most readily available, usually from carbohydrates. That means that during the rest of the day your body is forced to burn fat after exercise because it will take approximately a day to replace the carbohydrate-energy reserves which you burned off during exercise.
- Keep on the move, even during phone calls
If you have a sedentary lifestyle, try to increase the amounts of exercise you take at work. Stand when you speak on the phone, walk up and down stairs, do as much work as you can standing - you will burn more calories and the effect will continue through the day. You could burn an extra 240 calories a day. which in turn could mean losing an extra 20 -25 lbs over the course of a year.
Do you need to lose weight?
Can you lose weight on your own - or do you need the support of others?
Some people find it easiest to lose weight when they join a weight loss club and have a weekly weigh-in. I'd love to know which works best for you and to hear your tips on how to lose weight fast.
Do you need to join a club to help you lose weight?
Fetching blurbs now... please stand byI have to join a Weight Loss Club
macgillivray says:
Duh - today I think I might have to join a weight loss club .... but, hey, ho, I'm going to hold out for a few more days!
Posted June 15, 2009
I can do this on my own
Deeishere says:
I have lost a lot of weight since last year. Last year I was around 183-185. Now I am 150lbs. I want to lose 10 more. I do it on my own but I am a member of a gym. If I'm not at the gym then I workout at home.
Posted November 25, 2009
macgillivray says:
I can do this on my own - I have done it in the past. When I look back on how I did it, I find that I was following several of Michael Mosley's tips. For instance, I used to make a "soup" for dinner.
It consisted of onions, chopped tomatoes, carrots, turnips, broccoli, cauliflower, beans, and a small portion of lean minced beef (ground beef!) all cooked in tomato juice. It's easy to make a big batch and freeze some as well, so that you always have a snack available to heat up in the microwave.
Posted May 31, 2009
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Losing Weight can be a trial - let me have your comments here.
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- Deeishere Deeishere Jul 2, 2009 @ 1:59 pm
- Good lens. I am always looking for better ways to improve my health and to lose weight. Good tips. My problem is I don't eat enough like I should. When I get hungry, I'm starving. So I am working on that.
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- qlcoach qlcoach Jun 15, 2009 @ 10:10 am
- Very practical advice about weight loss. It is a terrible problem for so many people. I gave your lens 5 stars. Met you on Lensroll. Hope you will visit my new lens about emotional healing. Gary Eby, author and therapist
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- aj2008 aj2008 May 31, 2009 @ 6:00 am
- Good common sense advice - welcome to the THE Weight Loss Group
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- WendyKrick WendyKrick May 29, 2009 @ 6:46 am
- Excellent lens Margaret! I'm lensrolling my "How I lost 10 pounds in two week lens" to this.
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Calorie Counter books
Here are some great books to help you count the calories
Fetching new data from eBay now... please stand by
Starting from today
I started my weight loss program today and will post updates from time to time.
My aim is to lose at least 1 stone this year.
Today's steps are going to be small steps on the way to better fitness and health in general. One of the things which I am hoping to improve is the effect my weight is having on my sleep. Apparently I snore a lot - and that could well be related to the excess weight restricting my airway.
What have I done so far today? Well, I do have a fairly sedentary lifestyle, so I made myself walk a little further than usual. I made two trips instead of one when I was collecting our garbage bins (it is recycling day today, so there was much scope!) I'm doing some baking, so that entails standing rather than sitting.
Now that the weather is improving, I'm hoping to go for a walk this evening with hubby - that should start the "Afterburn" - even if it's just a modest effect, it's a start.
Today's steps are going to be small steps on the way to better fitness and health in general. One of the things which I am hoping to improve is the effect my weight is having on my sleep. Apparently I snore a lot - and that could well be related to the excess weight restricting my airway.
What have I done so far today? Well, I do have a fairly sedentary lifestyle, so I made myself walk a little further than usual. I made two trips instead of one when I was collecting our garbage bins (it is recycling day today, so there was much scope!) I'm doing some baking, so that entails standing rather than sitting.
Now that the weather is improving, I'm hoping to go for a walk this evening with hubby - that should start the "Afterburn" - even if it's just a modest effect, it's a start.
by macgillivray
My name is Margaret MacGillivray of MacGillivray's Scottish Gifts
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