Weight Loss Tips: Five of the Best

Latest scientific research is beginning to show that making small changes to your lifestyle and diet may be more effective, both in the short and long term, than the ‘all or nothing’ approach to weight loss that has preoccupied so many of us for so long.

For this reason, Moose and Doc have developed these 5 easy weight loss tips. What we are aiming for is healthy, sustainable weight loss.

The traditional trend for obesity intervention has been to implement intensive behavioural changes to lose large amounts of weight.

However, the problem with this is that regaining the weight after the program is a very common issue plus the drop out rate is very high because this level of change can be very challenging.

Intensive life style changes are extremely hard to maintain and are often accompanied by a sense of deprivation. Taking a very low-fat diet or an extreme cut in caloric intake can also lead to fatigue.

I like this idea. I got started today, I bought a cupcake without the sprinkles.

Nearly Moose. The key is not to try changing your life overnight but to make one small change at a time. Over time those changes will add up and lead to transformation.

The Science behind our Quick Weight Loss Tips

One scientific study by Lutes (et al.), published in the ‘Annals of behavioural Medicine’ suggests that small behavioral changes are just as likely to produce initial weight loss and achieve long-lasting results. Lutes examined 59 overweight or obese sedentary adults.

The study participants were put into 3 groups:-

The ASPIRE group: This group chose their own changes in diet and physical activity.
A standard educationally-based treatment group. This group adopted the traditional low-calorie diets and physical activity weight-loss programs
Wait list control group.

everything 5 pounds big pants weight loss

The groups were involved in exactly the same resistance and aerobic exercise programs. Interestingly, the ASPIRE group actually lost significantly more than the other two groups by making very small changes to their food choices or physical activity per week. Overall this group lost:-

Over twice as much fat loss around their waist lines (belly fat)
2.5 inches extra from their waist measurements
4 times more weight over a 4 month period
Furthermore, this led to long-term weight loss after active treatment had finished.

It’s not cellulite, it’s my body’s way of saying, ‘I’m sexy’… in braille.

5 quick weight-loss tips to help you lose weight and keep it off

The idea is to firstly read through the top tips below and then choose one that appeals to you the most or that you will find fairly easy to do. Start with implementing one of the weight loss tips the first week and then add an extra change each week and just watch those pounds drop off.

Weight Loss Tips: #1

Turn off that TV … Seriously turn it off!

Watching too much television is associated with weight gain and also a tendency to regain weight after successfully losing it.

The average American watches around 28 hours of television per week. With the advent of computers, games consoles and general television viewing a lot of leisure time for the average person is sedentary.

The link between the number of hours spent watching TV and weight gain has been well known for over 25 years now.

In a study from Harvard by Dietz back in 1985 on children and adolescents it was shown that significant associations related to the amount of time spent watching television and the prevalence of obesity were observed.

I just want to lose weight whilst staying in bed and eating cookies. Seriously, is that too much to ask?

I don’t really watch TV, so I’m okay.

Yeah Hector, from a person who spends 8 hours a day on the internet, that’s rich.

The same holds true for adults. There appears to be a direct correlation between the amount of time that people spend watching TV (or engaging in any other sedentary activitiy) and the amount of body fat.

Even more disturbing, the Nurse’s Health Study by Hi (et.al) involving 50,000 women over the course of 6 years found that for every 2 hours spent watching TV they had an increased risk of 23% of becoming obese and a 14% higher risk of type diabetes.

Why are TV watching and Weight Gain linked?

The reasons for the gain in body weight are not entirely clear but the advertising industry has a lot to answer for. The power of suggestion on the mind is a very potent tool, and considering that $1.8 billion is spent annually on marketing foods and beverages this must affect our food choices.

Often the advertising on TV is for unhealthy foods, soft drinks and food chains too. Combine with this the tendency to snack on junk food, such as potato chips and ice cream, in front of the TV and you have a recipe for disaster.

Weight Loss Tips #1: Cut down time sitting at your TV, laptop or Games Console

Whether you are a binge watcher or a regular TV viewer, adopt these small, simple changes to your routine and watch the difference in just a few weeks:-

Aim to half you’re viewing time over the course of each day initially.
If, after the first week, you are still viewing three hours or more TV, half again.
Invest in an exercise bike or a treadmill and do half an hour of gentle exercise whilst viewing your favourite show.
Do NOT eat any snacks or meals in front of the TV EVER!
Boycott all adverts.
When the adverts start, get up and have a short walk around the house or garden (or jump on your exercise bike) or take a large glass of water or do a small bit of housework or all three.

How do you know if you’re watching too much TV?

Well, if you need to be tranquilized if the cable goes down.

…or in the middle of an exam you put up your hand and ask for a lifeline.

Weight Loss Tips: #2

Cut out high-fat foods … but gradually.

The first step in cutting out high fat or high sugar foods is to keep a food diary and make sure that you are logging every single thing that you eat and drink.

This will enable you to identify on a weekly basis those really high-calorie snacks and drinks. Keeping a food journal has been proven in a scientific study by the Center for Health Research and published in the American Journal of Preventive Medicine, to help women lose up to twice as much weight. To get started and find out some of the best food journal apps online.

Right, so you have started your food diary and you are religiously logging everything that you eat and drink. Next, do a little research and find out how much sugar, fat and calories are in some of those tempting treats that you so enjoy.

Here are a few of our favourite foods and drinks that help pile on the pounds:-

Pastries, bread and cakes
Donuts
Cookies
Ice Cream
Fries
Burgers
Fizzy drinks – Coca Cola, Fanta etc.
Chocolate
Alcohol

What? Seriously? All my favourites? Are you sure that donuts really need to be on that list?

Yes, but that’s the joy of this method Moose. Choose another snack or drink to cut out first. Keep the donuts for the time being.

Really? That’s great. I think I’m going to like this.

Choose a Healthy Snack

The final stage in the process is to cut out one treat per week. So if you have a sweet tooth, keep the donuts or cupcakes but stop the two portions of french fries, for example.

The whole aim is not to feel that you are depriving yourself of all the foods that you love, but to very gradually cut out unhealthy choices such as foods high in refined carbohydrates, saturated fat and sugar.

You can replace the food that you have cut out with a healthy snack such as fresh fruit or vegetables. When you have adjusted to the first cut, choose a second food to eliminate, replace fizzy drinks with water, for example.

Indeed, some recent medical studies have shown that highly processed foods, with high refined carbs, fats, sugar and salt content, may even be addictive.

You can always keep a couple of favourite treats as your diet transforms into a much healthier one. In a few weeks, you will hopefully, be encourage by realising that just a few small changes can help you lose pounds.

Weight Loss Tips #2: Cut out one or two high fat or high sugar treats a week

Begin by starting a food journal and setting your weight loss goals, then identify you’re most unhealthy snacks and drinks. If you have seven a week, cut this down to six, the following week cut this down to five … and so on. To avoid food cravings make sure that you replace the snack with a healthy alternative. This method avoids feelings of hunger and deprivation.

In the past I’ve blamed my sweet tooth for not being able to lose weight. Now I realise it’s actually that pesky drunk tooth!

Weight Loss Tips: #3

Use Social Media and E-mail Newsletters for weight loss Support

Even when making small changes to lose weight keeping up motivation, and not slipping back into old habits can be difficult. Social media is everywhere today so join weight loss programs on your Facebook, Twitter or Tumblr accounts, read blogs on weight loss and healthy lifestyles and receive newsletters by e-mail. A recent study by Hwang (et.al) showed that the internet weight loss community can play a prominent role in increasing motivation and weight loss efforts.

If you are feeling really creative you could even write your own weight loss blog to document all your trials and triumphs. Set out your short-term goals and document all the small steps towards weight-loss success. Several clinical trials have shown that those who make a public commitment to weight loss usually do much better in their battle with the bulge than those who don’t.

Weight Loss Tips #3: Use Social Media for Weight Loss

Join as many groups as you can on your social media sites to help support your weight loss efforts and connect with those in a similar situation. Sign up to weight loss forums and for daily Newsletters as these really do encourage weight loss.

Right, checked my e-mails, Facebook, Twitter and Pinterest and I’m ready to start my day … Oh Look! Lunchtime.

Weight Loss Tips: #4

Add a few minutes of Gentle Exercise per day

For all those who have signed up to a fancy gym with a personal trainer in January, only to have given up by March, here is a different approach.

Many people have busy lifestyles and taking the time out of your day to go and sweat at the gym is not always that appealing. Furthermore, some health professionals suggest that a gentler approach is more beneficial and more likely to lead to long term changes. The fact is physical exercise does lead to fat burning.

Gretchen Reynolds, a health writer for the New York Times for over 25 years, suggests in her recent book, that exercise does not have to be rigorous or hard work. Resistance training with light weight lifting is very effective. Furthermore, twenty minutes a day is all that is needed to improve health, she suggests that:-

‘Humans … are born to stroll’

Top Tips for Introducing Gentle Exercise

Increasing your daily activity levels by just a few minutes each day does help to lose weight according to a study by Dr Lute, a Psychology professor. Here are a few tips to get started.

So start small. Walk for just 5 – 10 minutes every day for the first week and then gradually increase the time that you exercise week by week by 5 minutes. Very soon walking will become a part of your daily routine.
Walk to the shop instead of taking the car.
Climb the stairs rather than taking the lift.
Get up if you have been inactive for a while and take a stroll around.
Whilst on the telephone at home stand, rather than sit.
Invest in a pedometer so that you can monitor how far you are walking each day and gradually increase it.
Encourage fat burning with some gentle body-weight exercises.

Weight Loss Tips #4: Introduce Gentle Exercise

Start small, walk for just 10 minutes a day and gradually increase this over time. Do not sit for extended periods without standing up and taking a stroll. Do not think you have to do extended, hard gym sessions to improve your health and weight loss success. Just get active. Redefine your mental approach to ‘exercise‘ and think of it more as ‘moving‘.

I already have an exercise regime. It mainly involves doing diddly squats.

Weight Loss Tips: #5

Learn Mindful Eating

One of the keys to changing eating habits is to become mindful before, during and after eating. But what exactly does this mean?

Jon Kabat-Zinn, PhD, defined mindfulness as:-

…paying attention in a particular way; on purpose, in the
present moment and non-judgmentally.

Mindful eating actually means being aware of all the aspects of eating, including:-

The nutritional value of the food you are eating
The taste, texture, smell and temperature of the food whilst eating. You will learn how to eat slowly, chew for longer and savour every bite.
The choosing and shopping for food
Your own food choices and preferences
Realizing when you are physically hungry and when you are eating for another emotionally based reason such as stress or comfort.
Recognizing when you are full and know when to stop eating.

The Science behind Mindful Eating

All of the above weight loss techniques can help you to become more aware of your own eating habits and choices and more importantly, what is behind these, guiding them. On an eating mindfulness program you will be taught to really think about and savour your food and finally put an end to all that emotionally charged, distracted, mindless eating.

In a pilot study by Dalen (et al.) entitled Mindful Eating and Living (MEAL) evidence showed that adopting a mindful approach to eating resulted in significant weight loss and changes in eating behaviour and psychological distress in the obese participants. The obese group undertook a two-hour group class for six weeks that taught general mindfulness techniques, mindful eating, meditation and group work.

You know they say, ‘you are what you eat’?

I know, that’s why I avoid eating fruit and nuts.

Too right, but I don’t remember eating a sexy beast this morning.

Weight Loss Tips #5: Practice Mindful Eating

Look up some mindful eating techniques on the internet, or better yet find a Mindfulness Course in your area and that way you will get support from other participants. Start being mindful when snacking and then extend this gradually over time to all aspects of your eating habits.

“The little things…”

Sometimes the little things can help you lose a lot of weight. But losing weight does not require strict dieting, steely willpower and deprivation. This step-by-step guide to weight loss can be the secret to long term success.

Questions and Answers

I have to eat out a lot because of work and travelling. How do I cut the calories?

Eating out regularly is not unusual at all, in fact, Americans on average, dine out at least 4 times a week and spend a staggering $1 billion dollars a day on dining out. However, the downside of this is regularly eating out at restaurants can lead to a slim wallet and a fat waistline.

Here are a few tips that can help you cut down your calories in restaurants:-

If you know the restaurant that you’re going to check out their menus on line and choose healthy options before you get there and stick to your choice.
May sound strange but choose a quiet part of the restaurant. Studies have shown that sitting in busier areas of a restaurant leads to eating more.
If you’re with a group of people always order first which means that you’ll be less likely to be swayed by the tempting, less healthy orders of your fellow diners.
Make special requests and be aware of your calorie intake. Ask for high-calorie foods such as salad dressings to be on the side so that you can serve yourself a smaller portion. Ask for the chicken to be grilled rather than fried. Substitute high-carb foods or high-fat foods for fruits and vegetables.
Be aware of appetizers and snacking on the bread roll before the meal even begins. Avoid fat laden appetizers.
Keep a close eye on beverages, including calorie packed alcoholic drinks.
Portion sizes are notoriously large in a lot of restaurants – so be aware. You can always choose a healthy starter as a main.

When I go to a restaurant I always ask the manager to give me a table near a waiter.

I already exercise regularly, I jog for about 40 minutes three times a week. What else can I do?

Jogging comes under the category of cardio training because it is done for a prolonged period and increases your heart rate. All aerobic or cardio exercise is beneficial to many aspects of health but may not make a significant difference in weight loss.

The most important point to remember is that your diet is the most influential factor in weight loss programs. The fastest path to success is counting calories and eating a well balanced healthy diet with lots of fruit and vegetables and lean meats.

However, numerous studies have shown that weight training or strength training is more effective than cardio training for weight loss. A study by fitness guru, Alwyn Cosgrove, named the ‘Hierarchy of Weight Loss‘ showed that adding strength training to a diet program significantly increased weight loss and decreased muscle loss.

So find a weight training or strength training program and tone up your new shape and watch that weight drop off.

If you ever see me running … Call the police.

I have tried everything to lose weight but have failed to get anywhere near a healthy weight. I’m thinking of weight loss surgery as a last resort. What do you think Doc?

If you have had an ongoing weight problem and a Body Mass Index of over 40 OR over 30 with an besity associated health problem (Diabetes Type II, heart disease, high blood pressure, sleep apnea or high cholesterol) small changes may not be enough to significantly improve your health. Many people struggle for years with their weight and despite their best efforts continue to gain more and more over the years. If this all sounds only too familiar to you it may well be worth visiting your physician to investigate weight-loss surgery.

Don’t do it! A man in a mask will cut you with a knife and take all your money.

My physician has diagnosed an underactive thyroid. Is that why I have gained weight?

The thyroid gland is responsible for breaking down food and converting it to energy. In other words, the thyroid is vital in regulating your metabolism. The thyroid gland is controlled by the pituitary and hypothalamus gland. Thyroid hormones are released by the thyroid gland. If you have thyroid problems then you may lose (overactive thyroid) or gain(underactive thyroid) weight.

Reasons I relate to a racoon: Dark circles under the eyes, eats junks, small and chubby, stays up all night, cute but will fight you.

Recent Weight Loss Posts

Index of ALL our Weight Loss Posts
How to Lose Weight Fast Forget the fad diets and follow this 8 step guide for quick weight loss based on scientific facts and healthy eating.
Top 6 scientific reasons Why you are not losing weight If you seem to have been trapped in a cycle of yo-yo dieting but still struggled with weight management, then here are some reasons why you may not be losing the weight you’d like.
How to lose belly fat: Everything you need to know A ten step, up-to-date guide on how to get a flat tummy.
Moose and Doc: Tips to lose Weight Extremely Fast Cutting out sugar, choosing low-carbohydrate diets and switching to whole-wheat bread are all healthy choices to help you lose weight faster.
Weight Watchers: Everything you need to know Research has shown the being part of a weight control group and setting weight-loss goals can help you lose weight. Weight watchers uses a healthy diet and exercise plan based on a point system and is still going strong today.
Quick diet pills and supplements: The Truth Everything you need to know about all the latest weight-loss products on the market. Discover the science behind the hype.

Recent Diet Posts

Full list of ALL our Diet Posts
The HCG Diet: One to be wary of.
The Dash Diet: Voted the best diet all round for six years in a row.
The Mediterranean Diet: A healthy weight loss plan.
The Paleo Diet: If you’re interested in paleo weight loss, then this one is for you.
The Military Diet: Army anarchy.
The Atkins Diet: May lead to rapid weight loss but permanent weight loss … that’s another matter.

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What? So now you’re telling me that pinning exercises is not enough I actually have to do them?

References

Center for Health Research (2008) CHR Study Finds Keeping Food Diaries Doubles Weight Loss (Retrieved December 17^th 2015)
Dietz WH, Gortmaker SL. (1985) Do we fatten our children at the television set? Obesity and television viewing in children and adolescents.. Pediatrics. 1985 May;75(5):807-12. (Retrieved December 15^th 2015)
Dalen J, Smith BW, Shelley BM, Sloan AL, Leahigh L, Begay D. (2010) Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complement Ther Med. 2010 Dec;18(6):260-4. (Retrieved December 17^th 2015)
Hu FB, Li TY, Colditz GA, Willett WC, Manson JE. (2003) Television watching and other sedentary behaviors in relation to risk of obesity and type 2 diabetes mellitus in women. JAMA. 2003 Apr 9;289(14):1785-91. (Retrieved December 15^th 2015)
Hwang KO, Ottenbacher AJ Green AP, Cannon-Diehl R (et.al) (2010) Social support in an Internet weight loss community. Int J Med Inform. 2010 Jan; 79(1): 5–13. (Retrieved December 17^th 2015)
Lutes LD, Winett RA, Barger SD, Wojcik JR, Herbert WG, Nickols-Richardson SM, Anderson ES. (2008) Small changes in nutrition and physical activity promote weight loss and maintenance: 3-month evidence from the ASPIRE randomized trial.. Ann Behav Med. 2008 Jun;35(3):351-7 (Retrieved December 15^th 2015)
Nyer PU, Dellande S. (2010).Public commitment as a motivator for weight loss. Psychology & Marketing: Volume 27, Issue 1, pages 1–12, January 2010 (Retrieved October 9^th 2015)
Reynolds, Gretchen (2012)The First 20 Minutes: Surprising Science Reveals How We Can: Exercise Better, Train Smarter, Live Longer. Hudson Street Press.