WEBVTT 00:00:11.910 --> 00:00:14.830 Good afternoon, everybody. It's Neogentrics, 00:00:14.949 --> 00:00:16.850 food for thought, thoughts that fit where you. 00:00:17.170 --> 00:00:19.030 I told you we're going to talk about dieting 00:00:19.030 --> 00:00:20.329 for weight loss, so we're going to go ahead and 00:00:20.329 --> 00:00:23.710 cover that now. It's been a long week. I've got 00:00:23.710 --> 00:00:25.730 a lot of stuff going on. Homework, as you know, 00:00:25.829 --> 00:00:28.629 but school is my top priority. But we're going 00:00:28.629 --> 00:00:30.309 to continue with the topics that we started on 00:00:30.309 --> 00:00:32.969 with personal development. I will be going back 00:00:32.969 --> 00:00:35.890 and forth between different things here and there, 00:00:35.969 --> 00:00:37.109 but if there's something you want me to stay 00:00:37.109 --> 00:00:38.869 on and focus on a little bit more, you know how 00:00:38.869 --> 00:00:41.850 to get a hold of me on Anchor or on my Facebook 00:00:41.850 --> 00:00:43.649 or any of the other stations that I'm available 00:00:43.649 --> 00:00:46.850 on now, including Google Play, iTunes, and whatnot. 00:00:47.170 --> 00:00:51.320 So, moving on. What is dieting for weight loss? 00:00:51.520 --> 00:00:53.820 Well, most of us have gone on a diet at some 00:00:53.820 --> 00:00:57.079 point in our lives, but do we really understand 00:00:57.079 --> 00:01:00.380 what dieting is all about? This is, again, like 00:01:00.380 --> 00:01:04.620 I said, stuff that one needs to consider. Or 00:01:04.620 --> 00:01:06.620 are we just following the latest trends from 00:01:06.620 --> 00:01:08.700 magazines or celebrities? I'm going to tell you 00:01:08.700 --> 00:01:10.819 this right now. This does not apply or work for 00:01:10.819 --> 00:01:13.950 a lot of people. Many people follow these diet 00:01:13.950 --> 00:01:18.230 systems as the Atkins diet, the 5 -12 diet, or 00:01:18.230 --> 00:01:20.290 the slimming world without really understanding 00:01:20.290 --> 00:01:23.549 the basic requirements for losing weight. They're 00:01:23.549 --> 00:01:25.489 just slavishly following the list of what you 00:01:25.489 --> 00:01:27.689 can have for breakfast, lunch, and even meals. 00:01:28.069 --> 00:01:30.469 You know, often buying the specialist cookbooks 00:01:30.469 --> 00:01:32.569 and ingredients along the way and look forward 00:01:32.569 --> 00:01:35.310 to reaching that all -important target weight 00:01:35.310 --> 00:01:37.390 whereupon they go back to eating what they were 00:01:37.390 --> 00:01:41.060 always eating and gaining that weight back. After 00:01:41.060 --> 00:01:43.239 all, you can't live on pineapples and celery 00:01:43.239 --> 00:01:48.780 salad forever, can you? I mean, if you can, great 00:01:48.780 --> 00:01:52.459 for you, but not everyone else can do that. Dieting 00:01:52.459 --> 00:01:56.519 is hard, okay? You have to make unpleasant choices 00:01:56.519 --> 00:01:59.239 like saying no to chips, cheese, a slice of cake, 00:01:59.359 --> 00:02:01.819 even though you know you want that cake. But 00:02:01.819 --> 00:02:04.180 if you understand what you're trying to do, making 00:02:04.180 --> 00:02:06.879 these choices becomes easier. It's easy to say 00:02:06.879 --> 00:02:09.840 no. You know, we've evolved from what they say, 00:02:09.919 --> 00:02:12.740 cave dwellers, which I doubt is actually true, 00:02:12.879 --> 00:02:16.719 who ate when their food was available and starved 00:02:16.719 --> 00:02:19.120 when there wasn't. You know, the people who survived 00:02:19.120 --> 00:02:21.139 and reproduced were the ones who laid down the 00:02:21.139 --> 00:02:24.419 fat when there were, you know, plenty of food 00:02:24.419 --> 00:02:27.599 and burnt it off. You know, when food was scarce. 00:02:27.759 --> 00:02:30.080 And they passed this trade down to us. You know, 00:02:30.120 --> 00:02:33.199 problems arise now because food in the Western 00:02:33.199 --> 00:02:36.419 world is never scarce, and so we... have to use 00:02:36.419 --> 00:02:38.699 our brains rather than our instincts when deciding 00:02:38.699 --> 00:02:42.039 what and when not to eat just keep this in mind 00:02:42.039 --> 00:02:45.099 we're gonna take a short break and i'm gonna 00:02:45.099 --> 00:02:48.580 come back and talk about calories yeah i know 00:03:07.400 --> 00:03:08.919 We're back. We're going to go ahead and pick 00:03:08.919 --> 00:03:11.539 up what calories. The energy we get from the 00:03:11.539 --> 00:03:14.080 food is measured in calories or kilocalories. 00:03:14.259 --> 00:03:17.979 All food provides us with energy. So all food 00:03:17.979 --> 00:03:20.180 has a calorie value. Have you ever went to the 00:03:20.180 --> 00:03:22.740 fast food places or any of the food stores now? 00:03:22.900 --> 00:03:25.099 They now have a calorie menu alongside their 00:03:25.099 --> 00:03:27.300 prices. And according to law, they're not allowed 00:03:27.300 --> 00:03:30.699 to put the prices for anything until they put 00:03:30.699 --> 00:03:36.590 up a list of all the calories. The amount of 00:03:36.590 --> 00:03:39.229 energy we use is also measured in calories as 00:03:39.229 --> 00:03:42.110 well. Our bodies use energy to survive, to breathe, 00:03:42.210 --> 00:03:46.110 to walk or run, basically talk or think. We use 00:03:46.110 --> 00:03:48.229 these calories all the time regardless of what 00:03:48.229 --> 00:03:52.090 we're doing, okay? By the way, golden rule for 00:03:52.090 --> 00:03:54.210 weight loss. The relationship between the amount 00:03:54.210 --> 00:03:55.949 of energy we use and the amount of energy we 00:03:55.949 --> 00:03:58.590 eat is very simple. If you eat more calories 00:03:58.590 --> 00:04:01.050 than you use, you gain weight. If you use more 00:04:01.050 --> 00:04:03.289 calories than you eat, well, you'll lose weight. 00:04:03.590 --> 00:04:06.810 Just keep this in mind. Cutting back with how 00:04:06.810 --> 00:04:09.389 many calories you eat is actually a good thing. 00:04:09.469 --> 00:04:11.069 You can still eat all the good stuff that you 00:04:11.069 --> 00:04:14.069 want, but in moderation. There are no exceptions 00:04:14.069 --> 00:04:16.329 to this rule. While a number of medical conditions 00:04:16.329 --> 00:04:18.949 and hereditary factors may make it easier for 00:04:18.949 --> 00:04:21.310 one person to gain more weight than others, the 00:04:21.310 --> 00:04:23.230 simple fact remains that an increase in weight 00:04:23.230 --> 00:04:25.689 is the result of eating too much and doing not 00:04:25.689 --> 00:04:33.389 enough. For example, if John has an underactive 00:04:33.389 --> 00:04:37.620 thyroid, Let's just use that. He'll put on more 00:04:37.620 --> 00:04:41.019 weight than his friend Dave, who has a normal 00:04:41.019 --> 00:04:43.660 thyroid function, if they eat exactly the same. 00:04:43.959 --> 00:04:46.480 This is because the underactive thyroid slows 00:04:46.480 --> 00:04:50.980 down John's metabolism, and so he should actually 00:04:50.980 --> 00:04:53.899 eat less than Dave. Keep this in mind. If you 00:04:53.899 --> 00:04:56.019 don't know how high your metabolism is, find 00:04:56.019 --> 00:04:58.360 out. That way you know exactly how much you can 00:04:58.360 --> 00:05:00.879 actually eat, regardless of how much your stomach 00:05:00.879 --> 00:05:04.839 can hold. Therefore, if you're overeating and 00:05:04.839 --> 00:05:06.779 want to lose weight, you must eat fewer calories 00:05:06.779 --> 00:05:11.720 or just be more active. This isn't very big of 00:05:11.720 --> 00:05:14.040 an issue, but it can help out a lot of people. 00:05:25.060 --> 00:05:30.199 Next is dieting. Yeah, kind of the whole point 00:05:30.199 --> 00:05:33.139 of this, isn't it? There are a vast array of 00:05:33.139 --> 00:05:35.879 different diets that aim to help you eat fewer 00:05:35.879 --> 00:05:39.459 calories than you would normally. Which approach 00:05:39.459 --> 00:05:41.459 should you choose depends largely on the sort 00:05:41.459 --> 00:05:43.420 of person you are and the individual circumstances. 00:05:45.480 --> 00:05:47.420 Groups such as Weight Launchers, International, 00:05:47.800 --> 00:05:50.220 or Slimming World provide motivational peer support 00:05:50.220 --> 00:05:55.759 as well as a flexible food choice system. It's 00:05:55.759 --> 00:05:59.069 not a bad thing. Meal replacement shakes are 00:05:59.069 --> 00:06:01.089 becoming increasingly popular as a diet system, 00:06:01.250 --> 00:06:04.050 with companies like Herbalife promoting a process 00:06:04.050 --> 00:06:06.029 where all meals are replaced with shakes for 00:06:06.029 --> 00:06:08.709 an initial time period, then real food introduced 00:06:08.709 --> 00:06:11.790 gradually over a longer period. Then there's 00:06:11.790 --> 00:06:15.709 fasting, such as the 5 -2 diet. It's another 00:06:15.709 --> 00:06:18.629 simple approach where you eat normally for five 00:06:18.629 --> 00:06:20.750 days of the week and then eat less on the remaining 00:06:20.750 --> 00:06:23.329 two, thereby reducing your weekly calorie intake. 00:06:24.149 --> 00:06:27.120 Calorie counting is the other one. It remains 00:06:27.120 --> 00:06:29.920 the most flexible approach to dieting. This involves 00:06:29.920 --> 00:06:32.120 deciding how many calories you require for your 00:06:32.120 --> 00:06:34.300 activity level and choosing foods throughout 00:06:34.300 --> 00:06:36.920 the day accordingly. Calorie counting takes some 00:06:36.920 --> 00:06:39.839 thought and planning, however. But it is made 00:06:39.839 --> 00:06:43.019 easier by a number of mobile apps such as MyFitnessPal 00:06:43.019 --> 00:06:47.939 and Samsung Health that help keep track of your 00:06:47.939 --> 00:06:51.120 intake and requirements. Portion size is key, 00:06:51.199 --> 00:06:53.379 and even using a calorie tracking app absolutely 00:06:53.379 --> 00:06:56.959 honestly It is required to match the size of 00:06:56.959 --> 00:07:00.699 a portion you ate to the amount you entered in 00:07:00.699 --> 00:07:04.980 the app. Weighing food is very, very important. 00:07:05.839 --> 00:07:08.079 Sorry, I'm having a hard time talking today. 00:07:09.399 --> 00:07:11.379 One of the main advantages of this approach is 00:07:11.379 --> 00:07:13.040 that the transition between weight loss and weight 00:07:13.040 --> 00:07:15.019 management, once you have reached your target 00:07:15.019 --> 00:07:17.980 weight, it's easy. You know, accurately counting 00:07:17.980 --> 00:07:19.740 your calorie intake and calorie expenditures 00:07:19.740 --> 00:07:22.399 will also mean that you will quickly learn about 00:07:22.399 --> 00:07:25.060 the amount of calories in food that you eat regularly 00:07:25.060 --> 00:07:27.800 and the amount of calories you use when you exercise. 00:07:28.560 --> 00:07:32.120 So with that, the question is, dieting? Should 00:07:32.120 --> 00:07:36.060 I really do it? To be fair, it may be useful 00:07:36.060 --> 00:07:37.839 to think about new eating habits as a lifestyle 00:07:37.839 --> 00:07:40.100 change rather than a diet. When people talk about 00:07:40.100 --> 00:07:42.360 going on a diet, they tend to aim for a target 00:07:42.360 --> 00:07:44.180 weight, and then when they reach their goal, 00:07:44.259 --> 00:07:46.720 revert back to the previous eating habits and 00:07:46.720 --> 00:07:49.120 often regain some of that weight, which in some 00:07:49.120 --> 00:07:52.040 cases isn't all bad. But if you change your eating 00:07:52.040 --> 00:07:53.959 habits permanently, then you will find it easier 00:07:53.959 --> 00:07:56.319 to manage your weight in the future, preventing 00:07:56.319 --> 00:07:59.360 yourself from eating every single thing in the 00:07:59.360 --> 00:08:11.699 house. Next is exercise. Increasing your activity 00:08:11.699 --> 00:08:13.579 level is very important when you are trying to 00:08:13.579 --> 00:08:15.959 lose weight. For example, a daily walk of 20 00:08:15.959 --> 00:08:17.600 -30 minutes not only increases the number of 00:08:17.600 --> 00:08:19.740 calories that you use, but it will also make 00:08:19.740 --> 00:08:23.040 you feel better. And it is sometimes everyone 00:08:23.040 --> 00:08:25.660 can do easily. It's basically something everybody 00:08:25.660 --> 00:08:30.180 can do. Exercise also helps regulate the feelings 00:08:30.180 --> 00:08:32.740 of hunger, so you're likely to want to eat less 00:08:32.740 --> 00:08:34.840 too, depending on how much exercise you actually 00:08:34.840 --> 00:08:38.220 do. The more vigorous the exercise, the longer 00:08:38.220 --> 00:08:40.059 you exercise for, the more calories you will 00:08:40.059 --> 00:08:43.019 use. However, make sure you check with your doctor 00:08:43.019 --> 00:08:44.919 before you start to exercise. Start your program 00:08:44.919 --> 00:08:47.360 gradually as you may experience some muscle soreness 00:08:47.360 --> 00:08:50.200 at first. Although, increasing your activity 00:08:50.200 --> 00:08:53.259 level is important for weight loss. It will only 00:08:53.259 --> 00:08:55.179 work, however, if you combine it with controlling 00:08:55.179 --> 00:08:59.600 your food intake. If not, well, you'll just end 00:08:59.600 --> 00:09:05.269 up eating more of the fuel you eat. Well... I 00:09:05.269 --> 00:09:08.190 guess the best way to word this is, like I said, 00:09:08.230 --> 00:09:11.649 you'll be eating more and more fuel, but you're 00:09:11.649 --> 00:09:13.570 not increasing your activity level and your weight 00:09:13.570 --> 00:09:15.710 will never change. It'll just continue to go 00:09:15.710 --> 00:09:24.049 up. So there's that. Finally, weight loss strategies. 00:09:24.330 --> 00:09:26.549 Let's go ahead and move into that. There are 00:09:26.549 --> 00:09:28.570 a number of points to bear in mind when you're 00:09:28.570 --> 00:09:29.970 trying to lose weight and various strategies 00:09:29.970 --> 00:09:32.509 you can employ to make the process easier. First 00:09:32.509 --> 00:09:35.659 off, planning. Try not to buy high -fat and high 00:09:35.659 --> 00:09:38.039 -calorie foods. That way you only have to be 00:09:38.039 --> 00:09:40.519 strong -willed when you are in the supermarket 00:09:40.519 --> 00:09:43.639 rather than all the time. Next, drinks. You can 00:09:43.639 --> 00:09:45.639 often substitute a drink for something to eat 00:09:45.639 --> 00:09:47.899 when you feel hungry. Choose drinks with little 00:09:47.899 --> 00:09:51.039 or no sugar. Water is best, but also consider 00:09:51.039 --> 00:09:53.620 diet sodas, low -calorie splash concentrates, 00:09:53.620 --> 00:09:56.000 to try to reduce the amount of sugar in teas 00:09:56.000 --> 00:09:59.059 and coffees. And use fat -free skimmed milk or 00:09:59.059 --> 00:10:02.720 just switch to almond milk. to help reduce those 00:10:02.720 --> 00:10:06.440 as well. High fiber foods. You know, they make 00:10:06.440 --> 00:10:08.820 you feel full for a lower calorie cost, whereas 00:10:08.820 --> 00:10:12.700 high sugar foods do not fill you up. I will probably 00:10:12.700 --> 00:10:16.779 cover that later if someone asks, but if not, 00:10:16.899 --> 00:10:18.840 I will just leave it as it is. If you don't know 00:10:18.840 --> 00:10:20.799 what a high fiber food is, go ahead and look 00:10:20.799 --> 00:10:23.730 that up. Portion size is also key. It's very 00:10:23.730 --> 00:10:25.570 common for people to eat too large of a portion 00:10:25.570 --> 00:10:28.090 of everything. So just reduce your portion sizes 00:10:28.090 --> 00:10:29.970 if you want to lose weight. And if you're still 00:10:29.970 --> 00:10:31.909 hungry, fill up on fresh vegetables. They don't 00:10:31.909 --> 00:10:34.870 have a high calorie intake. Next is the plate 00:10:34.870 --> 00:10:37.309 size. A small plate he put food is more satisfying 00:10:37.309 --> 00:10:39.730 than the same amount in a half empty large plate. 00:10:41.009 --> 00:10:44.730 Also, tell everyone you are watching what you 00:10:44.730 --> 00:10:46.309 eat so that they don't try to give you stuff 00:10:46.309 --> 00:10:49.730 that you can't have. Because if you keep quiet, 00:10:49.789 --> 00:10:51.429 people will still offer you cakes and sweets, 00:10:51.529 --> 00:10:53.529 whereas if they know you're on a diet, it'll 00:10:53.529 --> 00:10:55.809 be easier to refuse. Family and friends can help 00:10:55.809 --> 00:10:58.490 you stick to your goals, if not make fun of you 00:10:58.490 --> 00:11:00.149 every time you try to grab that extra slice of 00:11:00.149 --> 00:11:03.590 cake. And this will keep you in line. Also, don't 00:11:03.590 --> 00:11:07.049 just rely on weight. Get a garment that is tight 00:11:07.049 --> 00:11:09.210 and monitor your progress by how loose it gets. 00:11:09.789 --> 00:11:13.629 Make the changes that don't really cost you anything. 00:11:13.769 --> 00:11:16.029 For example, substitute full -fat mayonnaise. 00:11:16.679 --> 00:11:18.919 With a lower fat alternative, you can still have 00:11:18.919 --> 00:11:21.019 the stuff you like, but in fewer calorie counts 00:11:21.019 --> 00:11:24.720 and a fewer portion sizes. This will also help 00:11:24.720 --> 00:11:28.259 adjust your taste buds. By using skim milk or 00:11:28.259 --> 00:11:32.820 almond milk after about two weeks, you'll start 00:11:32.820 --> 00:11:34.960 to prefer that over the whole milk. Matter of 00:11:34.960 --> 00:11:36.659 fact, after a while, you'll start to hate the 00:11:36.659 --> 00:11:39.750 whole milk. I can say this for sure, I don't 00:11:39.750 --> 00:11:42.269 mind whole milk anymore, but I have grown accustomed 00:11:42.269 --> 00:11:46.789 to just drinking almond milk. Usually unsweetened, 00:11:46.870 --> 00:11:50.389 but with that I can get it in any flavor. And 00:11:50.389 --> 00:11:53.850 the calorie content is a lot lower. Next, and 00:11:53.850 --> 00:11:57.330 finally, monitor your progress. Weigh yourself 00:11:57.330 --> 00:12:00.190 once a week at the same time of day every day, 00:12:00.289 --> 00:12:04.169 if you're going to. Morning before breakfast 00:12:04.169 --> 00:12:08.289 is usually the best. Keep a weight record. So 00:12:08.289 --> 00:12:18.509 you can monitor your progress. Okay. All right. 00:12:18.529 --> 00:12:20.230 Last thing I want to talk about when it comes 00:12:20.230 --> 00:12:24.649 to this topic for, you know, reasons is maintaining 00:12:24.649 --> 00:12:30.570 your ideal weight. So question is, what is your 00:12:30.570 --> 00:12:33.129 ideal weight? Your ideal weight will be determined 00:12:33.129 --> 00:12:36.740 by your BMI, your body mass index. Okay. There 00:12:36.740 --> 00:12:38.399 are calculators out there to help figure this 00:12:38.399 --> 00:12:42.379 out and also help you keep it in mind. With that 00:12:42.379 --> 00:12:44.840 in mind, your body mass index basically determines 00:12:44.840 --> 00:12:46.919 how much you should weigh within a specific range 00:12:46.919 --> 00:12:50.120 based off of your height and your age. If for 00:12:50.120 --> 00:12:52.139 whatever reason you exceed this, it's best to 00:12:52.139 --> 00:12:53.899 reduce the amount of food that you're eating. 00:12:53.980 --> 00:12:57.159 However, in some people's cases, they are under 00:12:57.159 --> 00:12:59.480 the weight that they're supposed to be at, and 00:12:59.480 --> 00:13:01.480 in which case it's okay to eat a little bit more. 00:13:02.000 --> 00:13:04.220 That doesn't mean gorging out or stuffing yourself 00:13:04.220 --> 00:13:06.480 endlessly, it just means you need to eat a little 00:13:06.480 --> 00:13:08.919 bit more. As for those with high metabolisms, 00:13:09.139 --> 00:13:11.940 being able to maintain a record of what they 00:13:11.940 --> 00:13:13.940 eat, how often that they eat, since they eat 00:13:13.940 --> 00:13:15.840 so much and their body burns it, is probably 00:13:15.840 --> 00:13:20.440 better. However, once you've reached your target 00:13:20.440 --> 00:13:23.879 weight, you're not home and dry yet. You need 00:13:23.879 --> 00:13:26.399 to work on a way to keep the weight off, and 00:13:26.399 --> 00:13:28.700 in some way, this can be a lot more challenging 00:13:28.700 --> 00:13:32.600 than losing it at first. Okay, remember that 00:13:32.600 --> 00:13:34.460 it's your old eating habits that caused you to 00:13:34.460 --> 00:13:37.059 be overweight in the first place. So, simply 00:13:37.059 --> 00:13:38.919 going back to your old way of eating will only 00:13:38.919 --> 00:13:41.779 put that weight back. You can relax the regimen 00:13:41.779 --> 00:13:44.279 slightly, but the healthy eating habits you develop 00:13:44.279 --> 00:13:48.080 over time, the course of your weight loss, need 00:13:48.080 --> 00:13:50.179 to form the basis of your eating regimen for 00:13:50.179 --> 00:13:52.039 the rest of your life, or at least for the rest 00:13:52.039 --> 00:13:55.279 of however long you wish to hold this. Okay, 00:13:55.340 --> 00:13:58.440 no one said that dieting would gonna, would gonna, 00:13:58.539 --> 00:14:01.440 I'm sorry, I'm sorry. No one said dieting was 00:14:01.440 --> 00:14:04.460 going to be easy, particularly when you first 00:14:04.460 --> 00:14:07.740 start it. But it's worth it, though, both for 00:14:07.740 --> 00:14:10.639 health reasons and for the sake of your life. 00:14:10.879 --> 00:14:13.419 You know, for the fact that you'll just feel 00:14:13.419 --> 00:14:16.620 better, you know. In time, your taste buds will 00:14:16.620 --> 00:14:20.120 adjust and you'll eventually be able to eat and 00:14:20.120 --> 00:14:23.080 make healthier choices normally without any additional 00:14:23.080 --> 00:14:26.820 effort. And with that, you know, I say good luck. 00:14:27.000 --> 00:14:29.789 It's not very hard. You can do this. If I can 00:14:29.789 --> 00:14:33.330 do it, you can do it too. Alright? Next time, 00:14:33.350 --> 00:14:37.889 I will cover a positive body image. Alright? 00:14:38.509 --> 00:14:45.549 Actually, hold that thought. Actually, I think 00:14:45.549 --> 00:14:51.269 I'll go ahead and cover... Yeah, we're going 00:14:51.269 --> 00:14:56.110 to go ahead and cover your BMI. Because it's 00:14:56.110 --> 00:14:58.470 more important that you know what that is. than 00:14:58.470 --> 00:15:01.450 to try to go ahead and go into this head first 00:15:01.450 --> 00:15:02.730 and not knowing where you're getting started.