10 Things You Need to Know About Losing Weight

Hi All,

I saw this wonderful program on BBC.
http://www.bbc.co.uk/iplayer/episode/b00ksh7c/10_Things_You_Need_to_Know_About_Losing_Weight/
(unfortunately available only to UK users)

The best part of it is - it clears lots of myths and demonstrates the effectiveness of these simple steps with scientific evidence. The facts about Visceral Fat, Importance of Proteins, Myth of Skipping Meals, Effective Power of Common Sense, Effect of Dairy Products etc., is amazing.

First some facts - Visceral Fat (hidden fat) leads to Type II Diabetes, Can create heart disease and cancer.
Ghrelin harmone asks brain to get food esp. high calorie food to compensate.
Out body burns fat by daily activities like breathing, heart-pumping, brain ticking over etc.,
An average person should have appx. 2,000 calories/day
Some food calorie facts - Black Coffee - 10, Cappucino - 110; Toast - 125, Pastry - 270; Grilled Chicken with Salad Lunch - 250, Same with Mozerella and creamy dressing - 450; 2 Apples - 120, Bar of Chocolate - 300; Pizza with thin crust - 850, Pizza with Deep Pan Pepporeni - 1400; Bloody Mary - 125, Pina Calodan - 280;
Examples of Proteins - Lean Meat, Eggs, Beans, Fish etc.,
Examples of Carbohydrates - Pasta, Bread, Potatoes etc.,
Examples of Fats - Fried Foods, Butter etc.,

10 Tips:

1. Don't Skip Meals - Because our brain has a really primitive response to this, making us crave high-calorie, high-fat foods to compensate, and will-power may not be enough to fight it.

2. Use Smaller Plates - You'll use less food on your plate and could end up eating up to 22% less food over-all just by changing the plate size form 12 inches to 10 inches.

3. Count Your Calories - If you know which calorie laden foods to avoid, you'll be able to eat well without putting on weight.

4. Don't Blame Your Metabolism - The fact is you have simply eaten more food than your body needs and it's stored the excess of fat

5. Protein Staves Off Hunger Pangs - Protein will keep your feeling fuller for longer because protein control hunger pangs by releasing PYY Harmone which sends signal to our brain that it is full

6. Soup Keeps You Feeling Fuller For Longer - Soup is one fo the best kept secrets of dieting

7. The Wider The Choice, The More You Eat - Variety triggers our instincts to try everything and that can lead to over eating.

8. Low Fat Dairy Products (like Skimmed Milk, Low Fat Yoghurt, Cheese, Cottage Cheese and Creme Fraiche) Helps You Excrete More Fat - That is because it absorbs the fat from your stomach and goes down the drain.

9. Exercise Goes On Burning Fat, Even When You Sleep - Not only do you burn fat while you exercise, but the astonishing thing is we keep on burning fat for around 24 hours longer even when we're asleep. That is because our body fuels are made of Carbohydrates and Fats in that order. When we exercise we use up the Carbohydrates. So for the rest of the day and night, our daily activities dip in to the reserves of fat to get going.

10. Keep Moving And Lose Weight - Small changes in our daily routine (like taking stairs, walking to super-market, walking from tube-station rather than somebody picking you up etc.,) can significantly increase the number of calories we burn. JUST KEEP ACTIVE.