Hey guys welcome to episode two of the ultimate weight loss plan this is going to be a four
part series where we look at how you can lose weight and how you can maintain that weight
so that means you're not putting it on later down the line now all of the information in this video
in this entire series it's scientifically backed it's all from the NHS and the British dietetics
association which is great 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 reason being is this whole plan this whole journey we've designed it in a way
for you to work through it step by step for it to become easy and practical for you in episode one
we talk all about portion sizing we talk all about healthier breakfasts and loads of other things
and then we slowly build onto the other episodes so if you haven't seen that one and if you've gone
straight to this video i'd recommend you go to that one first and work your way through i will
leave links to it up here and in the description below now before we begin please do remember that
these videos have been designed for adults with a bmi of above 25 now if you're wondering what is my
bmi not to worry i am going to leave a calculator in the description below feel free to check it out
calculate bmi and if your bmi is above 25 then you can follow this you can follow this guide however
please please please do always speak to your healthcare professional first before you start
any diet just so they can make sure that you're safe and suitable to follow a diet so hopefully
you've already watched episode one so you've got a rough idea of how these videos work if you can't
remember here's a quick update my aim for these videos is to make them as simple as possible for
you to follow because that's the most important thing so each video is going to be a three week
challenge in this episode we're working from weeks four to six hopefully that information should pop
up here right now telling you what we're gonna do each week so in each week we're gonna have
different challenges that we're gonna work to easy as that now i appreciate this is going to be quite
a long video so if at any point you want any specific information feel free to click on that
description below it's all time stamp the video is timestamp so you can find the information you want
quickly and easily but i would highly recommend that you watch the whole video so you can become
a real pro at losing weight now let's begin so to begin with a massive congratulations to you
for making it to week four congratulations you did it all on your own pretty much
you decided to make this change it was all you you decided to click on the video so congratulations
and do let me know how you got on with the previous video what did you find
difficult what did you find easy and how are you doing so far leave a comment below
i'd love to read it so challenge number one of week number four switching to healthier snacks
look even with the best breakfast and in the last video we spoke about healthier breakfast to keep
you fuller for longer even with the best breakfast we can all still feel a bit peckish midday can't
we this is quite normal okay but the important thing is that you plan ahead so you're planning
ahead and you're having healthier snacks readily available in case you are feeling peckish so let's
put this into perspective some common snacks that we all have for example crisps and biscuits okay
if you have nine crisps just nine that's a hundred calories if you have two ginger biscuits just two
that's again a hundred calories so this is equivalent to having three whole cucumbers
or two whole carrots okay which is unbelievable if you think how much a cucumber is and how
much a carrot is that it's the same number of calories so i want you to really think about that
so for this week really focus on cutting out those high calorie snacks like crisps like biscuits
chocolate bars and try to replace these with healthier alternatives like carrots and hummus
wholemeal toast or celery sticks and salsa now there are other good swaps as well including for
example if you're having fried crisps you can try oven baked crisps they've got far less calories
you can try nuts instead as well for example if you like chocolate you could switch it to raisins
so there's loads of different options that you can trial which are low in calories and healthy food
now a change as simple as switching from fried crisps to oven baked crisps a whole bag of fried
crisps usually has about 180 calories and a whole bag of other macros has 90 calories so you can see
these simple switches can make a rather big difference when we're looking at healthier
snack options now moving on to challenge number two this links nicely to the snacks as well and
this time we're looking at reducing our snack cravings look it's fine to have a snack from
time to time but it's even better if we can reduce our cravings overall and there's various different
things that we can do for example chewing gum or if you're feeling peckish brushing your teeth
these sort of things all distract you from having a snack so from now on every time you feel a bit
peckish and you want to have a snack think about maybe doing an activity like walking putting on a
tv program or calling a friend to distract you pop some chewing gum in your mouth or brush your teeth
to also leave a minty taste which some people find helps them stop wanting to snack another
useful tip is staying hydrated this can make a massive difference when it comes to cravings
and having snacks now thankfully our stomach doesn't have different compartments for food
and liquids okay they all go in the same place so just drinking a bit of water throughout the
day having a water bottle on your desk or wherever and having a sip now and then is gonna make your
stomach stretch and that stretching is gonna make you feel fuller for longer as well and
it's gonna reduce those cravings now there is an interesting study on this and it found that 37
of people mistake thirst for hunger so definitely do try this out keep that water bottle there take
a few sips now and then and see how you get on with snacking and those cravings it could make
a 37 significant difference and if after all of that you're still struggling with the snacking
just make sure that you're having those healthy snack options available that is the most important
thing so that's the two challenges for week four let's move on so before we begin with week number
five do let me know how you got on with week four how did you get on with the healthy snacks and how
did you get on with the cravings and reducing them leave a comment below i would love to read them
and if you've got any other healthy snack options that you're using that are really really helpful
leave a comment below too because i'd love to read it and i'm sure everyone watching this video
would too so your first challenge for week number five is making healthier restaurant choices now i
don't know when you'll be watching this video and whether restaurants will be closed again
but i know that during lockdown a lot of us have missed getting to eat out our favorite places and
after going so long without it it may be tempting with restaurants back open to indulge in all the
dishes that we've missed out on dining out can be a great way to socialize and enjoy good food
and if you're trying to lose weight it doesn't have to be something that you need to miss out on
instead it's all about being smart with the menu choices we make now one really effective strategy
when you want to go out and eat is go online and have a read of their menu before you go
there now some restaurants have for example signs next to the actual dishes saying that
these are low calorie options but some don't and if they don't try and look at how they're cooked
remember we spoke about this earlier you want to go for things that are baked or grilled instead
of fried and also look at the sauces that are in is it a tomato sauce great is it a cheesy creamy
sauce probably not so great because it's going to have a lot more calories and a lot more fat and
when you are out at a restaurant eating with your friends and socializing make sure that you are
socializing speak to your friends and really enjoy the moment enjoy your life with them enjoy the
time with them this can also be really beneficial for how much you eat because the slower that you
eat and the more you speak to your friends the more time your body has to realize when you are
full which is again it's a win-win because you're going to talk and socialize and have a great time
but you're probably not going to have that massive meal that you're used to having another option as
well to remember is try and opt for some water this is also a great option again because it's
going to make our stomach stretch again and we're going to feel fuller quicker and try not to go
for the alcoholic beverages or soft drinks just go for water and if you do decide to go for a dessert
fruit options can be lower in fat than chocolate fudge or caramel variant but anything with pastry
like a fruit tart can be pretty calorific too so try to avoid these sharing your dessert is
also a good idea if you want to enjoy the taste without the large portion size so moving on from
restaurants i also want to talk about takeaway foods as well because i know a lot of us like
a takeaway as well delivered to our house or we pick it up and eat at home or wherever healthier
takeaway options is the next thing we're going to talk about for the challenge of this week now
with such an array of quick delivery apps at our fingertips it can be really tempting to order many
unhealthy dishes that are tasty and convenient but like with dining out while trying to lose weight
you don't have to stop takeaways you just need to think a little more on what are the low calorie
options so now i'm going to go through some great options from the nhs weight loss plan so let's
work our way through them so if you're going for an indian takeaway avoid oily curries naans
and fried snacks like bhajjis and papadoms instead opt for tandoori dishes mixed grills or plain rice
and if you're having a chinese takeaway avoid deep fried vegetables spring rolls egg fried rice and
sweet and sour dishes instead opt for some steamed veg steamed dumplings stir fries or plain rice now
if you're having a thai takeout you need to avoid fried rice dishes satay sauces rich coconut milk
curries instead opt for some steamed rice broths or stir fries and if you're having a traditional
british takeaway fish and chips deep fried battered sausages pork pies and cornish pasties
are sadly not the healthiest instead offer a jacket potato maybe or slow cooked hot pot
grilled meat or fish and steamed veg so from week five onwards please do try these challenges
see how you get on and hopefully it's gonna help you lose weight and also it's gonna help you not
put weight on later down the line so once again well done for getting to week number six please
do let me know how you got on with week number five how did you get on with the takeaways how
did you get on with the restaurants and the healthier options that we discussed
please leave some comments below if you've got any ideas again leave those comments below because
i'd love to read it and i'm sure everyone watching it would too now research suggests
that it takes up to 12 weeks for us to form a new habit now we're in week six so we're halfway there
to you losing weight properly and maintaining that weight so you're not gonna put it back on
now let's continue so the first challenge of week number six is reflecting on your progress so
what did you wear at the start i want you to reflect on it and what do you weigh now if you're
on track if you're on progress you should have lost about six to 12 pounds okay that's about two
to five kilograms so if you have lost that that's amazing news okay and i hope you feel great about
it as well but if you haven't lost it i want you to still feel great and i still want you to
remember that you're awesome because you're doing what you're meant to be doing okay but you also
need to think to yourself well why have i not lost that weight what have i not been doing correctly
and really reflect on it and think to yourself what have i been missing out now you can use
the nhs weight loss plan to really reflect on this i'm going to have something pop up here now please
make sure you pause it and look at it answer each question honestly and really think about
what you have done and what you haven't done now if the answer to any of those questions was a no
i want you to think to yourself well why is that one so difficult okay i'm also going to leave more
information about them in the description below some common pitfalls and some common problems that
people have with them and some solutions as well that you can work through so do actually look at
it if any of those questions you said no to and please do remember if you've lost any weight at
all i want to say a massive congratulations to you and sending you awesome vibes it doesn't matter
if you haven't lost as much weight as what i said previously if you've lost anyway at all
a massive congratulations to you because you've done it and you've been determined
to make those changes and they're working and you can see that progress and remember
in episode one i mentioned about rewards and how the brain likes rewards this is a perfect
time to give yourself a reward a non-food reward go out and buy yourself something nice a candle
some new cream um some clothes whatever just to reward yourself because you deserve it now after
assessing your progress the second challenge i want to give you is staying motivated to lose
weight because it can be difficult especially when we're around friends and family as well who might
tempt you to go back to your old ways or to have some food that's not healthy for you so we need
to stay motivated so the first thing that i would highly recommend that we all do is let our family
and friends know that you're trying to lose weight this can be super important to helping
you lose weight this will mean that you won't feel rude when you're having to refuse homemade treats
or for opting out of drinks and rounds be polite and explain why most people will be understanding
and if you involve them in your journey the results will be amazing it can also be difficult
if a lot of your socializing involves catch up dinners and lunches so try catching up over some
exercise activities instead so for example a walk a bike ride roller skating or football or if these
aren't suitable a trip to the cinema bowling or a spa day these are also great ways to chat that
don't center around food so from this week going forwards get your friends and family involved
they will support you they're always there for you and they've got the best interest for you and see
how much of a difference this is going to make especially in motivating you to carry on
with your weight loss journey now everyone's bodies and lifestyles are incredibly different
and it's difficult to have a one size diet that fits everyone now as i mentioned at the start of
the video please do check out your bmi before you start any of these sort of diets it needs
to be above 25 for you to carry on and always speak to your healthcare professional please
please speak to your healthcare professionals that can make sure that you're suitable
to follow a diet okay because there's certain individuals who it is not suitable for them to
follow a strict diet like this now if your bmi is under 25 and you're still trying to lose weight if
you're not happy with your body if you're still trying to lose weight even if you're underweight
please please please speak to your health care professional there's going to be a little box
that pops up here with loads more information i want you to read through if any of them apply to
you if you ever have any of sort of these sort of thoughts please please please speak to your
healthcare professional it's important to have a normal weight so you can be healthy but being
underway is definitely not healthy so if you have any of these sort of ideas please speak
to your healthcare professional that is one of the most important things i can tell you in
this video so that's it for this week's video we are now at the end of week six hopefully
please stay tuned for the next videos to continue this series for episodes three and four let me
know how you're getting on leave a comment below i would love to read it and as always i'll see you
next week sending you all awesome vibes 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