10 Scientific Ways To Lose Weight

The BBC decided to research weight loss and they shared their results in the program 10 Things You Need to Know About Losing Weight. Medical journalist Michael Mosley decided to determine which methods of weight loss really work, based on biology. The documentary first looked at visceral fat (also known as belly fat), the internal fat that surrounds the internal organs, and is very unhealthy. Visceral fat an cause heart disease, cancer and type 2 diabetes. A larger waist is the first sign that you are carrying too much visceral fat.

(advertisement) Michael Mosley had a scan to measure fat and found that he was carrying a lot of visceral fat, so this made him more determined to lose weight to ensure that he did not develop diabetes like his father did before him.

Skip Meals to Skip Calories?

Many people make this mistake when they decide to lose weight. Science helps to explain why skipping breakfast often means you do not lose weight. When you are hungry your brain actually gets more excited when you see high calorie foods. Your brain makes you want to eat the worst food, which leads to snacking and overeating. Curbing hunger is the key to managing calories and losing weight. A hormone called grehlin sends a signal to the brain when hunger starts and this makes us want to eat. As a result we crave high calorie foods.

Painless Weight Loss Without Much Exercise

Michael Mosley decided that he wanted to lose about 5 pounds but wanted to ensure that his weight loss was painless and did not involve too much exercise.

Weight Loss Tip 1 Eat from a Smaller Plate

Reduce plate size from 12 inches to 10 inches and on average you will eat 22% less food. Various studies have shown that the more food you give someone, the more food they eat. So simply by serving less food on smaller plates you will start to reduce calories.

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Weight Loss Tip 2 - Count Calories

Learn how many calories are in different foods. Most people eat too much calories just by eating high calories options. A black coffee only has 10 calories. A single peperoni pizza can contain 1400 calories. Just by choosing low calorie foods can halve your daily calorie intake.

Weight Loss Tip 3 Slow Metabolism Problem?

Why are some people overweight even though they eat healthy food and are active? Many people say that they have tried every diet and do lots of exercise but yet still gain weight. The blame is the metabolism is too slow. Often though people do not have a slow metabolism at all. Being overweight due to a slow metabolism is just a myth, and an excuse, for many overweight people. So why are they overweight? The actress Debbie Chazen was monitored to determine why she was overweight, as she was adamant that she did not overeat she blamed her slow metabolism. Debbie was asked to keep a food diary and what was found was that she was actually eating far more food each day than she needed. She recorded in her food diary that she was eating 1100 calories a day, but in reality she was actually eating 3000 calories a day. The BBC reported that studies have shown that people tend to under report how much they eat by up to 50%. Healthy food is full of calories all food is calories. So too much fruit, salads, vegetables, bread, pasta and rice all can cause weight gain.

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Weight Loss Tip 4 Avoid Hunger With Protein

The key to losing weight and keeping it off is to avoid hunger and some foods are good at reducing hunger. Protein rich foods, like lean meat, eggs and fish, help you to feel full for longer. 10% more protein in your breakfast can reduce hunger, which means you even eat less for lunch. Tip Eat eggs for breakfast every day.

When you eat protein your body releases more of the hormone called PYY which helps you to not feel hungry. Protein switches off your urge to eat!

Weight Loss Tip 5 Eat Soup

Eating soup makes you feel full for longer, even if the ingredients are exactly the same. So rather than eat chicken and vegetables, add water and make a soup. Same calories, but with solid food your stomach starts to shrink quicker and you feel hungry quicker. As soon as your stomach is empty hormones start to send signals to the brain asking for more food. Research by Abdou Himaya (1998) revealed that there was a significantly greater suppression of hunger after the chunky soup than after the vegetables and water. Why does soup keep you fuller for longer? If you eat solid food plus water, the water passes quickly leaving just a small amount of food in the stomach which triggers the hormones that make you feel hunger. By eating soup you just stay full for longer as the water is not removed separately as it is with a drink. Tip Have soup for lunch every day.

Weight Loss Tip 6 Resist Temptation

Studies have shown when people are offered more attractive food they eat more of it. Increased variety leads to more eating. This is an evolutionary advantage. See the additional references below for more on this. However, studies show that when we have a variety of food to chose from we can eat 30% more food. Tip Avoid buffets as they are bad!

Weight Loss Tip 7 Eat Dairy Calcium

If you eat dairy calcium the fats in the food combine with the other food you eat and the body cannot absorb it, so it passes through you. You literally just excrete more food rather than use its energy. In a study it was shown that if you eat more dairy calcium you excrete twice as much fat which means you absorb less energy. Tip Eat cheese, milk and yogurts with each meal. But do not exceed calories.

Weight Loss Tip 8 Exercise Every Day

How effective is exercise? And what sort of exercise? Michael Mosley showed that moderate exercise does indeed help us to lose weight. By walking for 90 minutes you only burn around 19 grams of fat (190 calories, less than 1 sandwich). But, it was shown that after exercise he had burned an additional 49 grams of fat during the night. Why is this? During exercise we use up our carbohydrate stores. Afterwards our bodies start to break down fat reserves to replenish carbohydrate to provide the body with energy. This is often called the after burn effect.

Weight Loss Tip 9 Move!

Simply moving more, walking about, using stairs, not sitting down unless you have to, you burn a lot more energy each day. In the study an overweight woman burned 240 calories more by being more active than she did on a lazy day. This could equal weight loss of around 12kg (around 26 pounds) in one year.

Weight Loss Tip 10 Do All The Above

Really the best way to lose weight is to make many changes to your lifestle rather than just doing one thing. So use all the tips above. Eat breakfast each day, with proteins. Have soup for lunch. Eat cheese, drink milk and have yogurts. Do some exercise each day without fail! Be more active, do not just watch television or sit at your desk all day. Count those calories, do not overeat. This is how you lose weight. It is proven by science and demonstrated by Michael Mosley and the BBC. You can learn more about how the BBC aids weight loss here: http://www.bbc.co.uk/search/Weight_loss

Read more: http://www.motleyhealth.com/lose-weight/10-scientific-ways-to-loseweight#ixzz1dPBFy059

Bread, Biscuits and Cakes

Serving Size Calorie Count 216 360 Grams of Fat 1.4 1.8 10.4 3.3 17.4 2.0 3.9 1.0 2.3 7.6 1.2 0.7 0.3

Calories in a bagel Calories in a baguette, French Calories in a Cadbury's Flake Cake Calories in a biscuit Calories in a Danish pastry Calories in a doughnut Calories in a hot cross bun Calories in a jaffa cake Calories in a low fat biscuit Calories in a scone Calories in a white, crusty roll Calories in bread, brown Calories in bread, brown, Weight Watchers Calories in bread, granary Calories in bread, pitta Calories in bread, white Calories in bread, wholemeal Calories in toast

85g 150g

1 std bar / 34g 180 15g 67g 49g 70g 12g 14g 70g 50g 1 med slice 1 slice / 12.2g 74 287 140 205 46 65 225 140 74 28

1 slice / 25g 1 pitta / 25g 1 slice / 37g 1 slice / 36g 1 med slice / 33g

59 147 84 79 88

0.7 1.1 0.6 1.0 0.6

Breakfast Cereal
Serving Size Calorie Count Grams of Fat

Bran Flakes, Kelloggs Corn Flakes, Kelloggs Corn Flakes, Crunchy Nut, Kelloggs Porridge Oats, Scots, Quaker Rice Krispies, Kelloggs Shredded Wheat, Nestle Special K, Kelloggs Weetabix

45g 45g 45g

144 167 176

1.1 0.4 1.6

45g 45g 2 pieces / 44g 45g 2 biscuits / 37g

166 171 143 166 129

3.6 0.5 0.9 0.5 1.0

Chicken and Meat

Serving Size Calorie Count 151 Grams of Fat 11.1

Calories in a beef sausage

1 sausage / 60g 200g 168g 1 sausage / 24g 1 rasher / 25g 1 fillet / 140g 1oz / 28g 83ml 1 slice / 30g 1oz / 28g 1oz / 28g

Calories in a chicken breast Calories in a kebab Calories in a pork sausage

342 429 73

13.0 28.6 5.7

Calories in bacon Calories in chicken breast fillets Calories in fillet steak Calories in gravy, beef Calories in ham Calories in lamb chops Calories in pork chops

64 162 54 45 35 69 73

4.0 4.5 2.4 2.7 1.0 5.0 4.5

Calories in roast beef Calories in roast leg of lamb

1 slice / 35g 1oz / 28g

50 67

1.3 3.8

Chinese Food
Serving Size Calories in Chinese bean sprouts Calories in Beef in black bean Calories in Chicken and Cashew Calories in Chicken Balls 150g 386g 350g 1 ball / 46g 200g Calorie Count 92 432 311 45 Grams of Fat 8.6 16.6 14.0 2.2

Calories in Egg Fried Rice

250

3.0

Chocolate and Sweets

Serving Size Calorie Count 174 Grams of Fat 6.2

Calories in a Cadbury's Creme Egg Calories in a Mars Bar Calories in Celebrations Calories in chocolate Calories in chocolate ice cream Calories in Kit Kat

39g

65g 1 sweet / 8g 100g 50g 2 finger bar / 21g 1 baby / 6g 1 tsp / 1g 1 pack / 37g 1 bar / 26g

294 36 530 159 106

11.4 1.6 29.9 10.4 5.5

Calories in Jelly Babies Calories in low cal sweetener Calories in Maltesers Calories in Milky Way

20 4 183 117

0.0 0.0 8.5 4.3

Calories in Minstrels Calories in popcorn Calories in Snickers Calories in Twix

1 pack / 42g 100g 1 bar / 64g twin bar / 62g

209 405 323 306

9.4 7.7 18.1 14.9

Crisps and Snacks

Serving Size Calories in a Special K bar Calories in cheese and onion crisps Calories in olives Calories in ready salted light crisps Calories in Wotsits 24g 1 bag / 35g 1oz / 28g 1 bag / 28g 1 pack / 40g Calorie Count 94 184 29 132 212 Grams of Fat 1.7 11.6 3.1 6.2 12.8

Drinks
Serving Size Calorie Count Grams of Fat 0.9 0.0 0.0

Calories in coffee Calories in a can of coke Calories in orange juice

1 cup / 220ml 15.4 330ml 1 glass / 200ml 1 mug / 270ml 139 88

Calories in tea

29

0.5

Easter Eggs
Serving Size Calories in an Aero Easter Egg 1 pack / 212g Calorie Count 1109 Grams of Fat 61.5

Calories in a Chocolate Buttons Easter Egg Calories in a Chocolate Orange Easter Egg Calories in a Cadbury's Caramel Easter Egg Calories in a Cadbury's Creme Egg Easter Egg Calories in a Crunchie Easter Egg

1 pack / 105g 1 pack / 222g 1 pack / 222g 1 pack / 200g 1 pack / 200g 1 pack / 218g 1 pack / 185g 1 pack / 200g 1 pack / 245g 1 pack / 206g 1 pack / 249g 1 pack / 202g 1 pack / 220g

557

31.5

1017

56.5

1132

60.8

990

49.6

1010

50.6

Calories in a Cadbury's Dairy Milk Easter Egg Calories in a Cadbury's Flake Easter Egg Calories in a Cadbury's Heroes Easter Egg Calories in a Kit Kat Easter Egg

1155

65.4

980

56.1

1040

57.4

1279

70.3

Calories in a Quality Street Easter Egg Calories in a Rolo Easter Egg

1032

52.5

1245

61.8

Calories in a Cadbury's Roses Easter Egg Calories in a Smarties Easter Egg

1040

57.4

1096

52.6

Eggs and Dairy

Serving Size Calories in butter Calories in cheese, cheddar 10g 40g Calorie Count 74 172 Grams of Fat 8.2 14.8

Calories in cheese, cream Calories in eggs, size 3 Calories in milk, semi skimmed Calories in milk, whole

34g 57g 200ml 1fl oz / 30ml 1 pot / 150g 1 pot / 200g

58 84 96 20

4.8 6.2 3.2 1.2

Calories in yoghurt, black cherry

106

0.2

Calories in yoghurt, strawberry

123

5.3

Fast Food
Serving Size Calories in a Big Mac Calories in a cheeseburger Calories in a hamburger Calories in a Quarter Pounder with cheese Calories in Kentucky Fried Chicken Calories in KFC fries Calories in McDonalds fries Calories in Pizza Deluxe Calories in Pizza 215g 141g 108g 206g Calorie Count 492 379 254 515 Grams of Fat 23.0 18.9 7.7 26.8

67g 100g 78g 1 slice / 66g pizza / 135g 135g

195 294 207 171 263

12.0 14.8 9.0 6.7 4.9

Calories in Potato Wedges

279

13.0

Fruit
Serving Size Calorie Count Grams of Fat

Calories in a banana Calories in a pear Calories in a satsuma

150g 170g 1 med / 70g 112g 145g 160g 50g 1oz / 28g 1oz / 28g 1oz / 28g

143 68 25

0.5 0.2 0.1

Calories in an apple Calories in an avocado pear Calories in an orange Calories in grapes Calories in kiwi fruit Calories in melon Calories in strawberries

53 275 59 30 14 7 7

0.1 28.3 0 0.1 0.1 0.1 0

Indian Food
Serving Size Calories in a Chicken Bhuna Calories in a Chicken Korma Calories in a Chicken Tikka Calories in a poppadum Calories in a Samosa Calories in an Onion Bhaji Calories in Bombay Potato Calories in naan bread 300g 300g 150g 12g 50g 22g 200g piece Calorie Count 396 498 232 49 126 65 202 269 Grams of Fat 22.8 31.0 6.2 2.2 6.6 5.1 10.4 10

Low Calorie and Low Fat Foods

Serving Size Calorie Count Grams of Fat

Calories in cheese spread, low fat Calories in Chicken Tikka Masala, low fat Calories in low fat cookies Calories in garlic bread, low fat Calories in a hot cross bun, low fat Calories in a low calorie ice cream Calories in low calorie mayonnaise Calories in low calorie lasagne Calories in a rice cake Calories in a low calorie chicken sandwich

50g 400g

56 360

1.5 4.0

23g 84g 65g 60g 11g 300g 10g 169g

82 94 161 71 33 255 38 270

1.0 2.7 1.7 3.6 3.3 9.0 3.2 4.2

Nuts and Seeds

Serving Size Calorie Count 171 193 164 183 311 Grams of Fat 15.3 19.1 13.7 17.8 26.5

Calories in almonds Calories in Brazil nuts Calories in cashew nuts Calories in hazelnuts Calories in salted peanuts

1oz / 28g 1oz / 28g 1oz / 28g 1oz / 28g 1 sm pack / 50g 1oz / 28g 1oz / 28g 1oz / 28g

Calories in sesame seeds Calories in sunflower seeds Calories in walnuts

171 164 194

15.8 13.6 19.2

Sandwiches and Takeaway Food

Serving Calorie Grams

Size Calories in a bacon and egg, bacon and tomato, sausage and egg triple sandwich pack Calories in a chicken, ham and prawn sandwich pack Calories in a chicken fajita wrap 1 pack / 256g

Count 778

of Fat 53.2

1 pack / 247g 1 pack / 185g 1 pack / 195g 1 pack / 160g 1 panini / 223g 1 pack / 184g 1 pack / 219g 1 pack / 230g 1 pack

349

5.2

263

4.1

Calories in a chicken salad sandwich

257

4.9

Calories in a ham and cheese toasted sandwich Calories in a ham and Swiss cheese panini Calories in a spicy Mexican flatbread

429

20.3

557

26.1

282

5.0

Calories in a salmon, cucumber and mayo sandwich pack Calories in a tuna mayonnaise baguette Calories in an egg mayonnaise sandwich

530

26.3

535

22.9

253

6.0

Vegetables
Serving Size Calories in a jacket potato Calories in a salad Calories in brocoli Calories in cabbage Calories in carrots 180g 100g 30g 135g 60g Calorie Count 245 19 7 21 13 Grams of Fat 0.4 0.3 0.2 0.5 0.2

Calories in celery Calories in chips Calories in fried mushrooms

40g 100g 1oz / 28g 1oz / 28g 1oz / 28g 1oz / 28g 60g 1oz / 28g

2 253 44

0.1 9.9 4.5

Calories in iceberg lettuce

3.7

0.1

Calories in mashed potato (with butter) Calories in onions

29

1.2

8.4

0.1

Calories in peas Calories in red peppers

32 7

0.4 0.1

You can count the calories in thousands of foods with the Weight Loss Resources Calorie Counter and food diary tools.

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Here is the calorie chart of Indian food, so keep a track of the calorie intake and adopt healthy eating habits. Calories in fruits per 100 grams calories in apple 56 calories in avocado pear 190 calories in banana 95 calories in chickoo 94 calories in cherries 70 calories in dates 281 calories in grapes black 45 calories in guava 66 calories in kiwi fruit 45 calories in lychies 61 calories in mangoes 70 calories in orange 53 calories in orange juice 100ml 47 calories in papaya 32 calories in peach 50 calories in pears 51 calories in pineapple 46 calories in plums 56 calories in strawberries 77 calories in watermelon 26 calories in pomegranate 77 calories in vegetables per 100 grams calories in broccoli 25

calories in brinjal 24 calories in cabbage 45 calories in carrot 48 calories in cauliflower 30 calories in fenugreek (methi) 49 calories in french beans 26 calories in lettuce 21 calories in mushroom 18 calories in onion 50 calories in peas 93 calories in potato 97 calories in spinach 100g calories in spinach 1 leaf calories in tomato 21 calories in tomato juice 100ml 22 calories in cereals per 100 grams calories in bajra 360 calories in maize flour 355 calories in rice 325 calories in wheat flour 341 calories in breads per piece 1 medium chapatti 119 1 slice white bread 60 1 paratha (no filling) 280 calories in milk & milk products per cup calories in butter 100gms. 750 calories in buttermilk 19 calories in cheese 315 calories in cream 100gms. 210 calories in ghee 100gms 910 calories in milk buffalo 115 calories in milk cow 100 calories in milk skimmed 45 calories in other items calories in sugar 1 tbsp 48 calories in honey 1 tbsp 90 calories in coconut water 100 ml 25 calories in coffee 40 calories in tea 30

Indian & Pakistan Food

Calories Fat Carbs Aloo Samosa, each 4 oz (Pastries w. Potato filling) Alu Gosht Kari (Meat/Potato Curry) Ande Ki Kari(Egg, Tomato Sauce), each 4oz Bhona Gosht (Mint broil lamb) Chicken Pilaf (Murgh Biriyani) Chapati/Roti, 7" diam. piece (baked whole wheat bread) Dal (lentil Puree), 1 cup no oil Dal 1 Tbsp Tadka(oil topping) Dhakla, 1oz Dhansak, 1/2 cup Fish Jhol (fish in gravy) Gosht Kari (Meat Curry/Tomota/Potato) Imli Chatni (chuntney), 1 Tbsp Lamb Pilaf Machchi Molee (fish, coconut milk) Masala Gosht (Beef/tomato/Gravy) Mulligatawney Soup, average Murgh Tikka, 1 cup Naan, 1 oz 150 600 12 40 12 23

250 560 700 60 230 120 105 105 230 460 30 520 690 400 300 300 75

23 28 53 -1 1 13 5 3.5 10 25 0 35 45 25 15 4 2

7 5 50 11 37 0 13 11 5 17 7 40 15 18 8 7 11

Pappadom, 1 large/2 small Pesrattu, 9" crepe Pork Vendaloo Curry Rajmah (kidney bean curry) Rogan Josh(Lamb/Yoghurt Sauce) Saag Gosht (beef/spinach sauce) Shahi Korma(braised lamb) Tandoori Chicken: Breast Tandoori Chicken: Leg/thigh portion

50 130 620 400 500 430 430 260 300

3 5 47 17 30 26 28 13 17

5 15 3 56 3 10 3 5 6