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