Watch 10 Things You Need To Know About Losing Weight on PBS. See more from KPBS Presents.
KPBS had this brilliant episode last month on loosing weight. According to the description:
Program: KPBS Presents Episode: 10 Things You Need To Know About Losing Weight
Each year millions of people attempt to slim down-and fail. If super-diets and weight-loss fads don't work, what does? This program presents ten science-based approaches to losing weight without starving as volunteers put the theories to the test. Experiments reveal the relationship between plate size and food consumption, why soup is the most filling of meals, and more.
In summary (I got more than 10 tips out of this video...):
1) Visceral fat is extremely dangerous and you often don't even know you have it because it is INSIDE of you around your organs.
2) Skipping meals makes you crave high calorie fats and sugars to compensate for not eating enough. When you eat regularly and are getting the nutrients you need, you don't crave high or low calorie foods which means you don't need willpower to fight cravings..... or salad.
3) Change your plate size to something smaller and you will eat less. Having a bigger plate makes you eat more, even if you aren't hungry anymore.
4) Use low calorie versions of your favorite foods, like yogurt with spices for salad dressing instead of creamy bottled dressings or toast in the morning instead of donuts. You are likely eating up to 60% more calories that you realize, which makes a 1200 calorie day actually a 3000 calorie day!
5) Healthy foods like fruit or starchy vegetables like peas and carrots are not always "free" foods and low in calories, especially if you are eating too much of them.
6) Protein rich foods keep you feeling fuller for longer and suppresses food cravings and lower portion sizes.
7) Liquefied food stays in your stomach longer, which makes you feel fuller for longer and thus staves off hunger pains. Soups and smoothies anyone?!?
8) The more variety on your plate, the more likely you will overeat. Likewise, the more food options you have, the more likely you will load up your plate. Say no to the buffet!
9) Calcium from dairy binds to the fat you consume so you don't absorb as much of it. Instead, it goes right through you! Lower fat dairy options work just as well as high fat dairy, except you have a sum total less fat absorbed when you consume low fat dairy options.
10) Most fat burned from exercise is burned in the 72 hours AFTER exercise, not during. During exercise you burn mostly simple carbohydrates.
11) Incorporating small changes in your routine to minimize the amount you sit burns more calories throughout the day, which can add up to hundreds of calories a day. Walk the stairs or pace while on the phone.
1) Visceral fat is extremely dangerous and you often don't even know you have it because it is INSIDE of you around your organs.
2) Skipping meals makes you crave high calorie fats and sugars to compensate for not eating enough. When you eat regularly and are getting the nutrients you need, you don't crave high or low calorie foods which means you don't need willpower to fight cravings..... or salad.
3) Change your plate size to something smaller and you will eat less. Having a bigger plate makes you eat more, even if you aren't hungry anymore.
4) Use low calorie versions of your favorite foods, like yogurt with spices for salad dressing instead of creamy bottled dressings or toast in the morning instead of donuts. You are likely eating up to 60% more calories that you realize, which makes a 1200 calorie day actually a 3000 calorie day!
5) Healthy foods like fruit or starchy vegetables like peas and carrots are not always "free" foods and low in calories, especially if you are eating too much of them.
6) Protein rich foods keep you feeling fuller for longer and suppresses food cravings and lower portion sizes.
7) Liquefied food stays in your stomach longer, which makes you feel fuller for longer and thus staves off hunger pains. Soups and smoothies anyone?!?
8) The more variety on your plate, the more likely you will overeat. Likewise, the more food options you have, the more likely you will load up your plate. Say no to the buffet!
9) Calcium from dairy binds to the fat you consume so you don't absorb as much of it. Instead, it goes right through you! Lower fat dairy options work just as well as high fat dairy, except you have a sum total less fat absorbed when you consume low fat dairy options.
10) Most fat burned from exercise is burned in the 72 hours AFTER exercise, not during. During exercise you burn mostly simple carbohydrates.
11) Incorporating small changes in your routine to minimize the amount you sit burns more calories throughout the day, which can add up to hundreds of calories a day. Walk the stairs or pace while on the phone.
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