Hey, guys welcome to the ultimate weight loss guide this is going to be a three-part series we're going to be learning step-by-step how to lose weight and how to keep that weight off so stop it from coming back on so maintaining that weight all the information in this articles is scientifically batted it's all from the NHS and the British dietetics association which is great stuff because it's safe and trustworthy now before we begin all of the information in this article is for adults whose BMI is above 25. Calculate here.
We can start the plan together and always also speak to your healthcare professional to make them aware that you're doing this plan just so they're aware they might give you some advice and it could be important for you.
So here's how it's going to work I'm going to try my best to make these articles as simple as possible remember there's going to be three parts to this series there's going to be three articles in total on how to lose weight and how to maintain that weight so it doesn't come back on so each article is going to be a three-week challenge so now some information is going to pop up so in each week we're going to do different challenges to make it as simple and easy as possible to do now this is going to be quite a long article.
Let's start with the diet plan so first of all, I want to say a massive congratulations to you thank you for clicking on this article you've made the decision that you want to lose great weight you clicked on that articles you made that decision no one else got your finger and made you click on that article you did it all by yourself so massive congratulations for doing that.
Now the first challenge that we want to talk about in this article is portion sizing so we're going to go through that in a bit of detail now so what that means is you need to be eating how much you need to eat to lose weight look it's very simple to lose weight we know this is a fact if you eat fewer calories you are going to lose weight no matter what the diet is if you eat fewer calories and your recommended amount you will lose weight.
So for women, you need to be eating around 1400 calories per day and for men, you need to be eating about 1900 calories per day. If you want to lose weight this is the advice from the NHS so if your BMI is 25 above 25 then this is how you need to lose weight some people this may not be appropriate for them if you have certain medical conditions therefore this is why it's so important that you do speak to your healthcare professional first and just make them aware that you're doing a diet just so they can advise you if they don't want you to do this or if they're happy for you to do it now a really good way to start portion sizing properly is to start by choosing a smaller plate or bowl for all of your meals starting from today a few studies suggest this might not always work but there are many studies which have shown it can do it can make a significant difference eating from a smaller plate not only discourages you from overfilling it with too large of a portion but it's also believed to help trick your brain into being satisfied even when eating less now when it comes to portion sizing for that calorie deficit that we spoke about earlier to help you lose weight one technique that i really like to use is the fist size technique.
I do speak about this in my previous articles on how to lose weight as well it's really good the reason that i really like it is that the fist is really individualized to your size as a person and larger people will have bigger fists and smaller people are smaller fists so it's really individualized to you now if you want more information on how many fists of carbs you can have a day and how many palm sides of proteins you can have a day and all of that i am going to leave a breakdown of it in the my different articles my other articles also i go in loads more detail about this portion sizing technique.
So if you want that i will leave links to up here and in the my different articles as well but i think you'll be able to get the gist of it just from the my different articles another technique as well that the nhs recommends is weighing your foods but i always feel like this is a bit more difficult to do it's a bit more difficult to fit in through your day especially at work but if you want more information on that as well i will leave the information in the my different articles now the portion sizing technique is actually really really useful for you to lose weight
I feel like we've all been kind of reprogrammed to have much larger portion signs that are recommended for us for example fast food chains often give us massive portion sizes sometimes up to eight times the recommended portion size that we should be eating and this increased portion size that we've all got used to has been contributing to the growing obesity across the world so starting with these small first steps is a great way to kick-start your weight loss journey now another way to also watch your portion size is tv remember don't eat food whilst watching television television is the enemy when it comes to eating food a lot of people watch tv you watch netflix watch youtube whatever on tv whilst eating and it takes your mind off how much you're eating and how much of a large portion you're eating please studies have shown that this has actually contributed to increased portion size eating because you don't notice how much you're eating because your mind is on the tv another thing as well that the study is supporting as well is eating fast try not to eat too fast it takes about 20 to 25 minutes for the receptors to send those information to the brain to say look i'm full my stomach has expanded too much you need to stop eating so if you eat slower you're going to be able to eat a smaller portion size and feel reasonably full from it as well now moving on to challenge number two it's all about bulking your meals when i'm talking about bulking your meals i mean bulking it with vegetables salads low calorie alternatives
Vegetables are not only a great source of vitamins and nutrients but they are also comparatively low in calories and they help bulk your meals up vegetables are also a great source of fiber which not only is it good for your heart health and your overall health but fibre is going to make you feel fuller for longer fiber is quite hard to break down by the body it also absorbs water which causes the bowels to expand a little and then it's going to send those signals to your brain to say actually i'm quite full this is going to mean that you're going to snack less and your portion sizes are going to be less as well and fiber is obviously readily available in lots of fruit and veg but also if you want to introduce more fiber into your diet you can look at getting whole grain alternatives for example your bread if you're getting normal white bread you could get wholemeal bread this is a great way to get more fiber into your system other examples including brown rice or brown pasta like i said wholemeal toast is a great alternative to white bread
If you can start trying to make this switch this week you should hopefully find yourself feeling a lot fuller and losing pounds just don't eat too much fiber all in one go as this can cause constipation instead slowly increase the amount of fiber that you eat so that's week number one done we're now gonna move to week number two but please do let me know how you got on with week one also make sure that you're taking your weight make sure you're keeping a log of it and let me know if there's any changes in the comments below i would love to know also let me know in week one which one you found the hardest which one you found the easiest it was obviously two challenges which one of the challenges did you find the easiest so now let's get on with week number two and week number two the first challenge that i want you to slowly introduce is exercise and i'm not expecting you to go for a six mile run or go to the gym or anything crazy like that you can build it up slowly how you like that's the most important thing do it at your pace you don't need to go straight into a six mile run or straight into doing 100 pull-ups or anything like that do it at your pace it could be just going for a small walk or instead of using the lift using the steps making these little mini changes and starting an active hobby can also be a great way to start exercising swimming cycling and gardening are all great ways to burn calories in a fun way one thing that i really don't want you to think to yourself is oh i don't have access to a gym or i'm at home most of the day because i'm working from home but that's great as well because there's loads of workouts that you can do at home as well small little mini exercises and stretches that are all considered exercise by the way and i do have quite a few articles on these topics as well so if you are interested i will leave links them up here and in the my different articles all on little mini workouts that you can do at home remember the nhs recommends for those who are aged 19 to 65 you need to do about 150 minutes of moderate intensity exercise every single week so this probably means about 10 to 20 minutes of moderate intensity exercise today you can just do two short ten minute sessions at home for example and slowly build up by the way you don't need to go straight into this slowly build up at your pace that's the most important thing moving on to challenge number two for week number two you need to stay away from frying food look there's so many different ways that you can cook popular foods without frying them now a good example would be grilling look if you love a fry up like a fried sausage this can all be grilled instead this is a quick and easy method and doesn't use any fat another example would be if you love a good stir-fry there's lots of good ways to bake delicious stir-fry sauces meats and veg and create something fantastic try using the way that it's cooked within your search terms when you're searching for google for recipes so for example baked fried style chicken or grilled stir-fried veg these are just a few examples and there are many more poaching steaming and boiling are also great alternatives to frying and they are much healthier without the calories without all the oil without all that excess weight gain look there are so many different things that you can do that is the second challenge for this week so remember week two you need to stay away from the friar so with week two done we're now going to move to week three of this plan but before we move on to that please do let me know how you've been getting on how did you get on with week two how did you get on with different styles of cooking also leave some comments below or some good recipes and some good cooking options that you found that are really helpful for you because other people will thank you for it now in week three your first challenge isn't anything new but i just want you to keep up that exercise that's the most important thing you need to stay motivated body keep up that exercise this is going to help with the weight loss and it's going to help with stopping that weight gain later on but we're gonna get to that later in the next few episodes try to make the exercise fun for yourself as everybody is different if you don't like exercising alone try an exercise group with people who can support you or if you don't like groups or the gym use your home or your garden to do workouts now like i said earlier we are all different and we can all handle different intensity of exercise and this is normal so please don't beat yourself up about it do what you are comfortable with that is the most important thing and slowly build upon it you're going to see as the weeks go by you're going to get better you're going to get more stamina and this is really rewarding it's a great feeling when you start to see that improvement and reward yourself you don't have to reward yourself with snacks and food so the rewards that i'm talking about are non-food rewards
So, for example if you feel like your workout clothes are a bit rusty now that you haven't bought any new ones buy some new workout clothes buy some new running shoes buy some new tops this is going to make you feel great because you're rewarding yourself as well and the brain loves a good reward always remember that so as i mentioned earlier you need to be aiming for at least 150 minutes of moderate intensity exercise per week now i'm also going to add in 75 minutes of vigorous intensity activity per week you don't have to do them both by the way it's either or but i think it's a good time in week three to start introducing a few different vigorous intensity activities as well if you can handle it that is and if you want more information on what these are there's gonna be a box here which is probably appeared by now which tells you the difference between the two but try and fit in a bit of intensity intensive exercising as well and this is gonna help as well moving on to challenge number two of week number three the next thing i want to talk about is a nice healthy breakfast look if you're someone that misses out on breakfast this is a big no you know that they say that breakfast is the most important meal of the day well they might be right because there are some studies that prove that people that have a good breakfast in the morning are less likely to snack through the day and are generally lighter so they are less likely to be overweight which is great news so you need to be fitting in a good breakfast in the morning now i know you're probably thinking i'm gonna say abraham i'm too busy for a breakfast i don't have time i do xyz in the morning so i don't have time to have a breakfast so then i miss it and then i have dinner i have lunch whatever you need to fit it in you need to be organized get your breakfast ready the night before if you need to do but you need to try and fit this in this is going to be really important for our weight loss journey and for maintaining that weight this is the most one of the most important things that you need to do now there's many different breakfast options that you can choose from which i will leave in the my different articles but here's some ideas maybe pairing some form of whole grain like wholemeal toast porridge oats muesli or whole wheat biscuits with fruit it's a fantastic way to satisfy the sweet cravings and give you that sustained energy some other examples include porridge oats and berries low-fat yogurt muesli and bananas whole grain biscuit cereals with semi-skin milk and raisins the list goes on.
If You want more information it's in the my different articles eggs are also a great source of protein which you can have in the morning however please have them boiled or poached maybe on some wholemeal bread so you're getting that fiber for that longer lasting energy the most important thing is that you're not having fry up so when we're talking about a good healthy breakfast we've spoke about the examples we don't want to fry up we don't want fast food breakfast or anything like that it really needs to be home-cooked stuff now as i mentioned at the start of this articles please remember if your BMI is 25 or above and you're an adult you can follow this guide you can follow the advice given in this articles providing you got no medical conditions please please please however always speak to your healthcare professional before you do start anything like this it's really important you just get their opinion on it that you get the thumbs up from them to go ahead with it that's just the most important thing please remember this advice the information this articles is not suitable for people with certain medical conditions or children or if your BMI is below 25 because you don't need to lose weight your weight is at the level that we need it to be and please remember that not everybody needs to lose weight look if your bmi is between 20 to 25 or even less than 20 you need to speak to a healthcare professional if you're still wanting to lose weight if you don't feel happy with how you look it's really important that you do speak to a healthcare professional about this and i think it's definitely important for us to discuss this kind of stuff so i'm going to leave a bit of information here if you have any of these kinds of symptoms please do speak to your health care professional about it because that is the most important thing please speak to them they're there to help you no one will judge you i promise you healthcare professionals are all there to help you and they are always there to help you so please just speak to them so that is episode one of this three-part series of how to lose weight and how to maintain that weight so you don't put it back on.
I hope you found this information helpful. Please let me know how you get on. Please leave some comments below. I love reading these comments. I love seeing if it's helped you please tell me what you found difficult what you found easy and leave some tips below for other people that are watching because I'm sure they will be very thankful too in the next episode we're going to go through the next three weeks of the challenge as well and again in the third episode we're going to go through another three weeks the challenge so every single article is going to be the three-week challenge and eventually you're going to become this pro and you're going to learn everything that you need to do.
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