In this special SERIES, I will be providing you with all the tools to get you started and assist you through your weight loss journey. I have 24 years of experience and know what works and what doesn’t! https://121dietitian.com
We have in my previous 3 videos explored the importance of preparation and food diary keeping, in this video Part 4 we take a look at food labels and I provide some of my thoughts on what I find can be confusing – this is only the start as there is so much more to cover and consider!!!
During the series you will be asked to complete some easy but useful tasks.
Each week you will build up your knowledge in manageable steps so that you will not feel like you are under pressure. This is how to succeed!!
If you are unsure of how to change your eating habits. Or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small.
How can a Dietitian help?
Check out our tailored dietary programmes https://121dietitian.com/nutritional-programmes-and-fees/
In the meantime do please check out more health and well-being choices specially selected for you on our 121Dietitian Shop https://121dietitian.com/shop/
00:00 – are food labels accurate?
01:00 – how to read front of label nutritional information
02:00 – why are portion sizes important
02:57 – how to work out portion sizes
04:00 – processed ingredients explained
05:00 – how to read food labels on healthy foods
07:00 – micronutrients
Hello and welcome back!
If you are new here my name is Gillian, I’m a Registered Dietitian BSc. (Hons) MSc. RD with 24 years in the world of nutrition and Dietetics! I have 12 years’ experience working as a Specialist Dietitian in the NHS (National Health Service) and 12 years running my own award-winning worldwide online dietetic consultancy company. https://121dietitian.com
I have helped 1000’s recover or optimise their health and get their life back on track. I love helping and advising others with simple, natural & scientific evidence-based nutrition!
CHECK OUT the rest of my videos for more…
WEIGHT LOSS FOR GOOD – Part 1 – PREPARATION – https://youtu.be/nCXxQzxWpFs
WEIGHT LOSS FOR GOOD – Part 2 – FOOD DIARIES – https://youtu.be/ZW7i-j5U_TE
HOW to LOSE WEIGHT for GOOD – FAT LOSS | GOAL SETTING Part 3 https://youtu.be/ZchvVIKMDPo
Disclaimer: The information in these videos is for educational purposes only. So you should always speak to a health care professional. These videos are not designed to diagnose, treat or cure.
If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you.
The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.
Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.
Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds.
So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
Subscribe to my channel here:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
MUSIC:
Filmed by: Bruno Martin Del Campo
STUDIES:
UNPROCESSED VS PROCESSED TEF
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/
https://europepmc.org/article/med/28179226
FRONT-HEAVY APPROACH
https://www.ncbi.nlm.nih.gov/pubmed/32073608
https://www.ncbi.nlm.nih.gov/pubmed/26414564
https://www.ncbi.nlm.nih.gov/pubmed/23512957 Video Rating: / 5
How to Lose Belly Fat Fats? The real monster is the fat in the abdominal cavity, also known as belly fat. Not only does it bring you health problems, but also it is one of the most difficult types of fat to get rid of. However, you can get rid of it in just a single night.
Each of us has some belly fat, even people who have flat tummies. That is normal, but too much of it can affect your health stronger than other types of fat.
Being overweight does not always mean being unhealthy. There are many great examples of overweight people who have excellent health. On the contrary, there is the same amount of examples of people who are skinny but face some metabolic issues.
TIMESTAMPS
Metabolic issues 0:30
Do you have too much of belly fat? 1:39
The most effective diet ever 3:49
SUMMARY
All that happens because the under skin fat does not cause so many health problems. It causes only discomforts from the cosmetic point of view, doesn’t it? The real monster is the fat in the abdominal cavity, also known as the belly fat. Not only does it bring you health problems, but also it is one of the most difficult types of fat to get rid of. Hence, belly fat is more than just an irritant that makes your clothes feel tight.
How can it bring health problems? You might ask. Here is the answer: some fat is there right under your skin while other is deep inside around your organs – liver, heart, lungs. This type of fat is called ‘visceral’ fat. And this is the very type which is bad even for slim people.
Well, don’t get disappointed so fast. We do need some of ‘visceral’ fat though. Guess why? Yes, because it acts as cushions around your organs. But again, you should know the measure. Because too much of it can cause high blood pressure, heart diseases and even some types of cancers.
Do you have too much belly fat?
Now, how to know if you have too much of belly fat? There is a straightforward way to do it. Get a measuring tape and put it around your waist. Did it? Now you can check your girth. Keep in mind that you should do it while you are in a standing position, not sitting. Ok? It will be easier if you start and finish at your belly button that will give you measurements that are more precise.
Now, if you are a woman and your waist size is less than 35 inches – relax – everything is fine. However, if it is more than 35 inches then you definitely should consider this diet, the secret of which we are going to reveal very soon.
And if you are a man, then the waist size less than 40 inches sounds pretty ok, while more than 40 inches should alarm you and the diet would be a good way out.
