Good afternoon, everybody. It's Neogentrics,
food for thought, thoughts that fit where you.
I told you we're going to talk about dieting
for weight loss, so we're going to go ahead and
cover that now. It's been a long week. I've got
a lot of stuff going on. Homework, as you know,
but school is my top priority. But we're going
to continue with the topics that we started on
with personal development. I will be going back
and forth between different things here and there,
but if there's something you want me to stay
on and focus on a little bit more, you know how
to get a hold of me on Anchor or on my Facebook
or any of the other stations that I'm available
on now, including Google Play, iTunes, and whatnot.
So, moving on. What is dieting for weight loss?
Well, most of us have gone on a diet at some
point in our lives, but do we really understand
what dieting is all about? This is, again, like
I said, stuff that one needs to consider. Or
are we just following the latest trends from
magazines or celebrities? I'm going to tell you
this right now. This does not apply or work for
a lot of people. Many people follow these diet
systems as the Atkins diet, the 5 -12 diet, or
the slimming world without really understanding
the basic requirements for losing weight. They're
just slavishly following the list of what you
can have for breakfast, lunch, and even meals.
You know, often buying the specialist cookbooks
and ingredients along the way and look forward
to reaching that all -important target weight
whereupon they go back to eating what they were
always eating and gaining that weight back. After
all, you can't live on pineapples and celery
salad forever, can you? I mean, if you can, great
for you, but not everyone else can do that. Dieting
is hard, okay? You have to make unpleasant choices
like saying no to chips, cheese, a slice of cake,
even though you know you want that cake. But
if you understand what you're trying to do, making
these choices becomes easier. It's easy to say
no. You know, we've evolved from what they say,
cave dwellers, which I doubt is actually true,
who ate when their food was available and starved
when there wasn't. You know, the people who survived
and reproduced were the ones who laid down the
fat when there were, you know, plenty of food
and burnt it off. You know, when food was scarce.
And they passed this trade down to us. You know,
problems arise now because food in the Western
world is never scarce, and so we... have to use
our brains rather than our instincts when deciding
what and when not to eat just keep this in mind
we're gonna take a short break and i'm gonna
come back and talk about calories yeah i know
We're back. We're going to go ahead and pick
up what calories. The energy we get from the
food is measured in calories or kilocalories.
All food provides us with energy. So all food
has a calorie value. Have you ever went to the
fast food places or any of the food stores now?
They now have a calorie menu alongside their
prices. And according to law, they're not allowed
to put the prices for anything until they put
up a list of all the calories. The amount of
energy we use is also measured in calories as
well. Our bodies use energy to survive, to breathe,
to walk or run, basically talk or think. We use
these calories all the time regardless of what
we're doing, okay? By the way, golden rule for
weight loss. The relationship between the amount
of energy we use and the amount of energy we
eat is very simple. If you eat more calories
than you use, you gain weight. If you use more
calories than you eat, well, you'll lose weight.
Just keep this in mind. Cutting back with how
many calories you eat is actually a good thing.
You can still eat all the good stuff that you
want, but in moderation. There are no exceptions
to this rule. While a number of medical conditions
and hereditary factors may make it easier for
one person to gain more weight than others, the
simple fact remains that an increase in weight
is the result of eating too much and doing not
enough. For example, if John has an underactive
thyroid, Let's just use that. He'll put on more
weight than his friend Dave, who has a normal
thyroid function, if they eat exactly the same.
This is because the underactive thyroid slows
down John's metabolism, and so he should actually
eat less than Dave. Keep this in mind. If you
don't know how high your metabolism is, find
out. That way you know exactly how much you can
actually eat, regardless of how much your stomach
can hold. Therefore, if you're overeating and
want to lose weight, you must eat fewer calories
or just be more active. This isn't very big of
an issue, but it can help out a lot of people.
Next is dieting. Yeah, kind of the whole point
of this, isn't it? There are a vast array of
different diets that aim to help you eat fewer
calories than you would normally. Which approach
should you choose depends largely on the sort
of person you are and the individual circumstances.
Groups such as Weight Launchers, International,
or Slimming World provide motivational peer support
as well as a flexible food choice system. It's
not a bad thing. Meal replacement shakes are
becoming increasingly popular as a diet system,
with companies like Herbalife promoting a process
where all meals are replaced with shakes for
an initial time period, then real food introduced
gradually over a longer period. Then there's
fasting, such as the 5 -2 diet. It's another
simple approach where you eat normally for five
days of the week and then eat less on the remaining
two, thereby reducing your weekly calorie intake.
Calorie counting is the other one. It remains
the most flexible approach to dieting. This involves
deciding how many calories you require for your
activity level and choosing foods throughout
the day accordingly. Calorie counting takes some
thought and planning, however. But it is made
easier by a number of mobile apps such as MyFitnessPal
and Samsung Health that help keep track of your
intake and requirements. Portion size is key,
and even using a calorie tracking app absolutely
honestly It is required to match the size of
a portion you ate to the amount you entered in
the app. Weighing food is very, very important.
Sorry, I'm having a hard time talking today.
One of the main advantages of this approach is
that the transition between weight loss and weight
management, once you have reached your target
weight, it's easy. You know, accurately counting
your calorie intake and calorie expenditures
will also mean that you will quickly learn about
the amount of calories in food that you eat regularly
and the amount of calories you use when you exercise.
So with that, the question is, dieting? Should
I really do it? To be fair, it may be useful
to think about new eating habits as a lifestyle
change rather than a diet. When people talk about
going on a diet, they tend to aim for a target
weight, and then when they reach their goal,
revert back to the previous eating habits and
often regain some of that weight, which in some
cases isn't all bad. But if you change your eating
habits permanently, then you will find it easier
to manage your weight in the future, preventing
yourself from eating every single thing in the
house. Next is exercise. Increasing your activity
level is very important when you are trying to
lose weight. For example, a daily walk of 20
-30 minutes not only increases the number of
calories that you use, but it will also make
you feel better. And it is sometimes everyone
can do easily. It's basically something everybody
can do. Exercise also helps regulate the feelings
of hunger, so you're likely to want to eat less
too, depending on how much exercise you actually
do. The more vigorous the exercise, the longer
you exercise for, the more calories you will
use. However, make sure you check with your doctor
before you start to exercise. Start your program
gradually as you may experience some muscle soreness
at first. Although, increasing your activity
level is important for weight loss. It will only
work, however, if you combine it with controlling
your food intake. If not, well, you'll just end
up eating more of the fuel you eat. Well... I
guess the best way to word this is, like I said,
you'll be eating more and more fuel, but you're
not increasing your activity level and your weight
will never change. It'll just continue to go
up. So there's that. Finally, weight loss strategies.
Let's go ahead and move into that. There are
a number of points to bear in mind when you're
trying to lose weight and various strategies
you can employ to make the process easier. First
off, planning. Try not to buy high -fat and high
-calorie foods. That way you only have to be
strong -willed when you are in the supermarket
rather than all the time. Next, drinks. You can
often substitute a drink for something to eat
when you feel hungry. Choose drinks with little
or no sugar. Water is best, but also consider
diet sodas, low -calorie splash concentrates,
to try to reduce the amount of sugar in teas
and coffees. And use fat -free skimmed milk or
just switch to almond milk. to help reduce those
as well. High fiber foods. You know, they make
you feel full for a lower calorie cost, whereas
high sugar foods do not fill you up. I will probably
cover that later if someone asks, but if not,
I will just leave it as it is. If you don't know
what a high fiber food is, go ahead and look
that up. Portion size is also key. It's very
common for people to eat too large of a portion
of everything. So just reduce your portion sizes
if you want to lose weight. And if you're still
hungry, fill up on fresh vegetables. They don't
have a high calorie intake. Next is the plate
size. A small plate he put food is more satisfying
than the same amount in a half empty large plate.
Also, tell everyone you are watching what you
eat so that they don't try to give you stuff
that you can't have. Because if you keep quiet,
people will still offer you cakes and sweets,
whereas if they know you're on a diet, it'll
be easier to refuse. Family and friends can help
you stick to your goals, if not make fun of you
every time you try to grab that extra slice of
cake. And this will keep you in line. Also, don't
just rely on weight. Get a garment that is tight
and monitor your progress by how loose it gets.
Make the changes that don't really cost you anything.
For example, substitute full -fat mayonnaise.
With a lower fat alternative, you can still have
the stuff you like, but in fewer calorie counts
and a fewer portion sizes. This will also help
adjust your taste buds. By using skim milk or
almond milk after about two weeks, you'll start
to prefer that over the whole milk. Matter of
fact, after a while, you'll start to hate the
whole milk. I can say this for sure, I don't
mind whole milk anymore, but I have grown accustomed
to just drinking almond milk. Usually unsweetened,
but with that I can get it in any flavor. And
the calorie content is a lot lower. Next, and
finally, monitor your progress. Weigh yourself
once a week at the same time of day every day,
if you're going to. Morning before breakfast
is usually the best. Keep a weight record. So
you can monitor your progress. Okay. All right.
Last thing I want to talk about when it comes
to this topic for, you know, reasons is maintaining
your ideal weight. So question is, what is your
ideal weight? Your ideal weight will be determined
by your BMI, your body mass index. Okay. There
are calculators out there to help figure this
out and also help you keep it in mind. With that
in mind, your body mass index basically determines
how much you should weigh within a specific range
based off of your height and your age. If for
whatever reason you exceed this, it's best to
reduce the amount of food that you're eating.
However, in some people's cases, they are under
the weight that they're supposed to be at, and
in which case it's okay to eat a little bit more.
That doesn't mean gorging out or stuffing yourself
endlessly, it just means you need to eat a little
bit more. As for those with high metabolisms,
being able to maintain a record of what they
eat, how often that they eat, since they eat
so much and their body burns it, is probably
better. However, once you've reached your target
weight, you're not home and dry yet. You need
to work on a way to keep the weight off, and
in some way, this can be a lot more challenging
than losing it at first. Okay, remember that
it's your old eating habits that caused you to
be overweight in the first place. So, simply
going back to your old way of eating will only
put that weight back. You can relax the regimen
slightly, but the healthy eating habits you develop
over time, the course of your weight loss, need
to form the basis of your eating regimen for
the rest of your life, or at least for the rest
of however long you wish to hold this. Okay,
no one said that dieting would gonna, would gonna,
I'm sorry, I'm sorry. No one said dieting was
going to be easy, particularly when you first
start it. But it's worth it, though, both for
health reasons and for the sake of your life.
You know, for the fact that you'll just feel
better, you know. In time, your taste buds will
adjust and you'll eventually be able to eat and
make healthier choices normally without any additional
effort. And with that, you know, I say good luck.
It's not very hard. You can do this. If I can
do it, you can do it too. Alright? Next time,
I will cover a positive body image. Alright?
Actually, hold that thought. Actually, I think
I'll go ahead and cover... Yeah, we're going
to go ahead and cover your BMI. Because it's
more important that you know what that is. than
to try to go ahead and go into this head first
and not knowing where you're getting started.