Getting Fit

10 things you need to know about losing weight

The BBC broadcast a program called 10 things you need to know about losing weight (which at this date is still available on iPlayer).

The premise of the show was that a perfectly average weight looking guy found out that he actually had too much body fat which was endangering his health and so he wanted to find out how he could lose weight without excessive diets and exercise. Through a series of experiments (10 to be precise) he demonstrated how easy it can be to lose weight.

The key points are:

1. Don't skip meals. This causes a chemical to be triggered in your brain which makes you crave carbs.
2. Reduce portion sizes. It has been scientifically proven that if you reduce the size of your plate it will help reduce portion sizes which can help you eat 22% less.
3. Chose low calorie options. This small change can make a big difference as you can reduce calorie consumption by half.
4. Keep a food diary. I have written about this experiment involving actress Debbie Chazen on Plus Size Tall.
5. EAT MORE PROTEIN
6. Add soup to your diet. Soup keeps your stomach fuller for longer driving away food cravings.
7. Avoid too much choice
8. EAT MORE LOW FAT DAIRY
9. Exercise. The initial activity of exercise burns off calories however over the next 24 hours, once the calories are used up, the body uses up the fat as energy.
10. SMALL CHANGES TO ROUTINE

This program is interesting for all Dukaners as it clearly shows how the diet is helping us to lose weight. In particular points 5, 8, and 10. Here they are explained.

5. EAT MORE PROTEIN: By just adding 10% extra protein to our diet keeps us fuller for longer. It also triggers a hormone in our brain called PYY which suppresses hunger pangs.
8. EAT MORE LOW FAT DAIRY: Dairy calcium cannot be absorbed so it is excreted. It assists in absorbing fat from other foods. The addition of low fat yogurts, milk, and cheese will aid in the reduction of fat in your body by excreting it.
10. SMALL CHANGES TO ROUTINE: If your job involves sitting down for long stints, try and get up more. Get off the bus a stop earlier. Use stairs and not lifts or escalators. More moving around and increasing your heart rate will help you burn calories and lose weight.