Hey guys welcome to episode three of the ultimate
weight loss plan this is going to be a four part series where we learn how to lose weight and
most importantly how we can maintain that weight so we're not putting it back on later down the
line now all of the information in this video in this entire series is scientifically backed it's
all from the NHS and the British association of dietetics which is great stuff because you
know it's safe and trustworthy now if you haven't watched episode one of this series i would
highly recommend that you start from episode one and work your way through the episodes the
reason being is we've designed these videos in that way so you can work your way through them
step by step to make that journey easier for you and so you can get the most benefit from
these videos in episode one for example we first start with portion sizing and healthier
breakfast options and loads of other things and then we work our way through the episode so if you
haven't seen that episode please start from there and then slowly work your way through to these
other videos i will leave links to them up here and in the description below now before we begin
please do remember that this video series has been designed for adults with a bmi of above 25.
Now if
you're wondering what on earth is bmi not to worry i've got a bmi calculator in the description below
feel free to check it out if your bmi is above 25 you can start this whole series but please
do remember it's always important to speak to your healthcare professional before you start
any diet just so they can make sure you're safe and suitable to do so because certain people
with certain medical conditions shouldn't be doing these sort of diets so hopefully you've
already seen episodes one and two so you've got a rough idea of how these videos work if you
can't remember because it's been a while not to worry i'm gonna give you a quick refresher now
first of all the aim of these videos is to be as simple as possible so that you can follow them
and in each video we're gonna have a three week challenge so this video is gonna be week seven to
nine hopefully some information should pop up here right now and as you can see each week we're gonna
have different challenges that we can work through together easy as that now i can appreciate this
is going to be quite a long video so if at any point you want any specific information the good
news is i've time stamped it all it's all in the description below so feel free to click it and
click on whatever relevant information you want i would however highly recommend that you watch
the whole video so you can become a how to lose weight pro now let's begin so first of all well
done a massive congratulations for getting here you're on week seven you are making a difference
you're making the change you've done this all on your own so massive congratulations to all of you
who are doing this now please do let us know how you've been getting on so far leave a comment
below what have you found the hardest what we found the trickiest what we found the easiest and
any sort of tips as well i'd love to read it and i'm sure everyone watching this video would too so
for the first challenge of week number seven we're looking at increasing your fruit and vegetable
intake now hopefully you've already partially done this when we spoke about it in episode one when
we spoke about bulking up your plate with fruit and vegetables however there are various other
techniques as well that we're going to talk about now in week number seven so not only are fruit and
vegetables a great source of vitamins and minerals but they're also a great source of fiber and if
you remember when we spoke about fiber fiber is one of those things that takes quite some
time for your body to break it down it also bulks up within your intestines so it makes you
feel fuller for longer that's one of the great things about fiber that's going to make us feel
fuller for a lot longer so here's some examples of how you can increase your vegetable uptake
let's say you're making a sandwich or a wrap fill it up with things like flavored herbs spinach
cucumbers lettuce and tomatoes so that you can put less meat or cheese within it or when making
a high carbohydrate meal like let's say rice or pasta substitute one cup worth for one cup of
tomatoes or peppers or courgettes or aubergines and the same kind of principle applies for
fruit so let's say for example you're having cereal or porridge use less of it and replace
that amount with fruit so strawberries berries bananas whichever fruit you like now you can use
raisins or other dried fruits however fresh fruit is always better reason being when you dry fruit
like let's say raisins for example you get less water in it and higher calorie intake because
it comes more concentrated with the sugar so you get a higher calorie content so if you are having
lots of dried fruit then you could be potentially getting a lot more calories than you think you're
getting so they're great to have in small portions but going for the fresh fruit is always better and
remember when you're adding all these fruits and vegetables to your meals you want to use them
to replace the high calorie part of your meal if you're adding fruit vegetables to the calories
already you're just going to get more calories so from this week onwards try substituting
some meat some carbohydrates on your plate for at least two portions of fruit or vegetables
instead and see what a difference you can make fresh frozen and canned versions all count by the
way now increasing your fruit and vegetables can be amazing but it can become counterproductive
if you're adding in high calorie toppings so in challenge two of this week we're going to talk
about getting the most out of your salads now i know when i say salad a lot of you may be thinking
salad just doesn't do it for me abraham but salads and vegetables don't have to be boring and they
don't have to be flavorless you may have only had one type of salad which wasn't very tasty but
there's so many different versions out there and a little bit of experimentation can help you find
the best one for you a salad accompaniment can be a great way to help you get in that vegetables
the five a day that you really require but it's important when you're choosing or making one to
go for the right options some can be deceptively high in calories if they have mayonnaise cheese
bacon or croutons added now the common salad often includes lettuce tomato and cucumbers but
you can mix it up you can add whatever you like you can add in butternut squash you can add
an asparagus you can add herbs you can add in whatever you want mix and match and have a variety
so for example you can add in cooked chickpeas or kidney beans these can also be a great way to
add low-fat protein in place of chicken or bacon pine nuts walnuts and sunflower seeds are also
really good at adding both protein and texture now coleslaws and potato salads unfortunately are
not included in our salad list they are massively high in calorie usually because they have so much
mayonnaise in them and as well as that potatoes don't count towards your five a day of fruit
and vegetables okay they have such a high starch content that we're unable to count them as your
vegetable content now instead of mayonnaise for dressings how about you try vinegar mustard lemon
juice olive oil as they're all better options than having anything cream based even just as little
as two tablespoons of mayonnaise can be as high as 220 calories which is crazy so from this week
onwards i really want you to make the most out of your salad experiment make something new make
something exciting to make those salads as good as they can be honestly you can't beat a good salad
when it's done properly okay guys moving to week number eight first of all again congratulations a
massive huge congratulations for you getting this far let me know how you've gone so far what have
you done with the salad what have you done with the fruit and vegetable mixes leave some comment
below and also leave some comments about what kind of salad options you've been doing what works well
for you what you've really been enjoying because i know i'd love to read it and i'm sure everyone
watching this video would too so the first challenge that i want to discuss for week number
eight is going to be a really quick one and it's just staying on top of your exercise remember in
episode one we spoke all about exercise so if you want more information on that go to that video
but just to remember if you're an adult over 19 or under 65 you need to be aiming for around
150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per
week okay you can do either or you can mix it up but that's what you need to be aiming for per week
now walking and running are great exercises that we can all do obviously do at your own pace and
slowly build it up again i discussed more about this in episode one but also remember this
studies have shown that just walking daily can burn more calories and burn more fat than
visiting the gym weekly okay so bear that in mind as well so if you don't go to the gym don't worry
about it you can do walking there's many different home exercises that you can do and if you find it
boring take a friend or family member with you try running with music or a podcast i know i find this
really helpful or find somewhere scenic to enjoy the landscape whilst you run and if walking or
running just isn't doing it for you you can always sign up for a gym membership or if that's a little
expensive a lot of the parks now here in the uk have free workout sections now with machines that
you can use which can be a great alternative as well now there are also sports clubs dance classes
and swimming lessons which can be a great social way to get fit as well there's so many different
options that you can look at now if you want any more information on exercises or what you can
try i'm going to leave more information in the description below i also do have a few videos on
different exercises that you can do at home which i will leave links to up here and if you want
more information on all the exercises by the way visit episode one where we go in a lot more
detail on this so now let's move on to the second challenge of this week and it's all about
choosing low calorie treats so i know that since week four we discussed looking at healthier
options snacks which is great and i'm sure you've been continuing that but the next thing
we're going to discuss for this week's challenge is those low calorie treats specifically looking
at desserts and what you can have which are low calories and are going to help you lose weight and
maintain that weight in the long run so let's say for example if you've been missing having
those biscuits whilst doing this diet plan you can try oat biscuits or rice cakes instead
these have a much higher fiber content so it's going to leave you fuller for longer remember we
discussed this earlier now let's say if you have a sweet craving for for candies or sweets you can
try sultanas or raisins instead to satisfy that mini treat need now when you are trying to lose
weight cutting down on those biscuits and sweet treats can have a massive impact on us losing
weight and maintaining that weight so we don't put it back on later on let's say for example
if you have two chocolate digestives every day that will save you about 588 calories per week
which is a massive number and a massive saving now some other ideas to discuss for example if you
really like cakes you can have things like banana loaf you can have a scone you can have a malt loaf
or if you really like ice cream try switching to frozen yogurt and for comparison 100 grams of
low-fat frozen yogurt can contain 104 calories which is almost half of what 100 grams of ice
cream can contain which is about 207 calories so making the swap can be really really worth it
but please do remember just because these are low in calories they still contain sugars and fats
and remember the key point is you need to have these in moderation they need to be a treat type
of food not all the time if you're having them all the time it's not going to work this diet plan is
not going to work so that's the challenge for this week let us know how you get on and also leave
a comment below to let us know any good treats that you have found that are low in calories that
are good for you and they're not too calorific so they're not too high in calories so now let's
move on to week number nine the first challenge is reducing your alcohol intake if you don't drink
alcohol feel free to skip to the next challenge now when it comes to alcohol a lot of people don't
realize how many calories there are in alcoholic beverages most people always think about the food
that we eat and forget about the drinks that we have but these alcoholic beverages sometimes can
have really high calories so for example just one large glass of wine has about 126 calories which
is the same amount as a small chocolate bar and a pint of beer can have as high as 170 calories
the same amount as a packet of crisps so try and cut down on the alcoholic drinks just as much
as trying to reduce unhealthy snacks so first of all to make sure that you're not drinking too much
alcohol it's recommended that men and women drink no more than 14 units of alcohol per week ideally
spread over at least three days or more is better and also having a few alcohol-free days per week
now if you're unsure how many units of alcohol you are having per week this is quite normal it's very
easy to be unsure of it there is a really good calculator on the nhs website which i'm going to
leave a link to in the description below feel free to go on it it's really easy to use just click
on whatever you drink how many glasses of wine you drink how many beers you drink or whatever and
it will calculate the number of units you have per week now one really useful option if you're out
drinking a helpful way to reduce your intake can be as simple as alternating every other drink with
water not only will this help keep you hydrated but it will stop the alcohol units and calories
accumulating it's also a good idea not to drink in rounds as this can sometimes lead to you drinking
more than you might have otherwise drink at your own pace and then you're in control to stop when
you know you've had enough now it's not only the calories that we get from alcohol that you need to
be aware of you also need to remember that whilst you're out drinking with your friends and you're
socializing you might have the occasional treat which are usually unhealthy foods that you might
have which aren't going to help also the next day you might be a bit hungover you might have a
fry up a heavy breakfast or anything like that which again all those calories are not going to
help with the weight loss journey and maintaining the weight so a quick tip that everyone can
do before you go out drinking have a meal eat something at home have something home cooked so
then you're not going to be hungry and you're less likely to get those unhealthy treats whilst
you're out drinking now i do have a few other videos on how to reduce your alcohol intake if you
are interested if you want to go in more detail on this i will leave a link to it up here and in the
description below the nhs website also has some really useful tips and tricks as well which i will
leave a link to in the description below too now if you don't drink alcohol i guess that's one less
thing to worry about with calories and putting on weight but another thing to bear in mind is soft
drinks fizzy drinks and also coffees for example a 250 ml mocha can be as much as 193 calories or a
can of coke is about 140 calories so challenge two it's all about reducing these other drink calories
now cutting down on caffeine can be very difficult i know a lot of us rely on it and i'm not saying
you need to stop caffeine entirely but really think about it can you go for low calorie options
for example a black coffee would you be okay with the black coffee lattes cappuccinos and mochas
can be surprisingly calorific containing roughly 105 110 and 193 calories each whereas a mug of
black coffee is only about three calories which is amazingly low fizzy drinks are also a massive
culprit for high calorie intake if you're having let's say two cans a day that can be about
280 calories okay whereas water is calorie free it's good for you switching to water adding
some lemon in there to give it a bit of flavor all of these things can be useful alternatives
now you may be thinking well what about fruit juices abraham are they good for you they've got
fruit in them and they're a juice well you may be thinking that and yes they do contribute to
your five a day only one a glass of about 150 ml but please remember a lot of these fruit
juices because of the way that they're made they can be very very high in sugars which are
not going to help with our weight loss journey some better options include sugar-free juices
and fruit only smoothies but limit these to just one glass a day and when you have a fruit craving
switch to eating the whole piece of fruit instead which can be more filling now i know that both of
these challenges can leave you thinking well what can i actually drink because everything is full
of calories remember when you're unsure water is always the best option it's got no calories it's
got no sugar it's not bad for your teeth either and it's gonna help with that weight loss plan
okay if you can't if you don't like water for example the taste of it try mixing it up try
putting some lemon in it try putting some mint leaves in it to give it a bit more flavor and make
it more palatable for you now everyone's bodies and lifestyles are incredibly different and it's
really difficult to find the one size fits all diet that fits everyone so please remember like
i said at start of the video first of all check your bmi make sure it's above 25 if you want
to follow this diet and also most importantly always speak to your healthcare professional
first before you follow any diet plan like this or any other diet plan so they can make sure that
you're safe and suitable to follow it because certain individuals certain health conditions
certain people cannot follow these kinds of diets so it's super important that you get the
okay from your healthcare professional first now if your bmi is less than 25 and you're
still trying to lose weight if you're not happy with your body if you feel like you're
still overweight but your bmi is below 25 please speak to your healthcare professional that
is one of the most important things i can tell you in this video it's important for your weight to
be normal and not underway and if you're having any of these sort of thoughts there's gonna be a
box popping up here i want you to really really read through them and if you're ever having
any of these kinds of thoughts please please please speak to your healthcare professional
about it that is the most important thing because your safety and your health is the most
important thing and that's probably why you're here if you're trying to lose weight but if
you're having any of these sort of thoughts please speak to your healthcare professional
that's one of the most important things i can tell you in this video so that's it for this week's
video you are doing amazing we're at the end of week nine there is one more episode left that'll
be coming out in a few weeks time please do let us know how you're getting gone leave a comment below
i would love to read it and as always send your awesome vibes and i'll see you next week hey guys
thanks for watching this week's video make sure to click that like follow or subscribe button
now to stay up to date with new weekly videos
