Effective Ways of Losing Weight

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There are many ways to lose weight. In this video, Dr. Mathew Capehorn describes the most effective techniques.

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Paul Stillman: In my practice and I mentioned to everyone else. I have many patients who try, really do try to lose weight and frankly who fail. On the face of it, that seems a puzzle because losing weight ought to be simple, you simply take in less than you need or exercise more than you’re taking in. The equation is there and yet there are many, many people that have the greatest difficulty and who’d really do try very hard and there has to be some other reason why they simply cannot lose weight.

So in this segment, we’re going to look at some of the reasons why weight loss is so difficult. I’m Paul Stillman and this is streaming well.

Female: Lack of motivation.

Male: It’s not hard to lose weight; it’s just very easy to put it on.

Male: Lifestyle changes and obviously what you need to do as well.

Male: Because I think it’s a habit.

Female: They can be—basically.

Male: I don’t know because you probably have to change your whole lifestyle and eating habits.

Female: Most of the food is very fattening.

Matthew Capehorn: The national institute for clinical excellence are nice as it shorten to actually gives guidelines on how we should manage obesity and weight problems. Now not surprisingly, they recommend several different strategies and they center around diet, exercise, behavior change and where appropriate pharmacotherapy or medications and surgery when somebody is morbidly obese and it’s clinically indicated. There are various different types of diet that people can actually go on that some are fat diet and some have some scientific basis behind them.

Now we would not necessarily discourage people from a particular diet if it’s proven to work for an individual but it’s the key message about dieting is you will lose weight if you have less calories going into your body than your body actually needs. So the traditional method of calorie counting is the main basis to which all diets rest upon.

One important factor in the western world as a whole, there is often missed. It’s the fact that overtime; we’re doing less and less activity and less and less exercise. Now isolated exercise when you say in an evening you walk for a mile, you might only burn up a hundred calories and then reward yourself by eating a chocolate bar or a sugary cup of tea that’s got more than a hundred calories and then that amount is that you put on weight.

However, regular exercise done as recommended by the government three to five times a week for 30 to 60 minutes where you raise your heart rate sufficiently that it give you a little bit of an aerobic workout. This can raise your metabolic rate to make a significant improvement to how many calories you can burn up and its quite feasible to be able to stay eat in the same amount but still lose significant amount of weight amounting to stones in a year just by exercising on a more regular basis.

One aspect of management of weight problems that those recommend that is under used at the moment is behavior therapy. These are ways of changing somebody’s behavior to address the issues of weight. So the best example of this is if say in the middle of the day, you would like to take a break with your colleagues to have a snack you know it might involve say a chocolate bar or a few biscuits and a sugary cup of tea. Now you could look at that and say, okay, if you still want to have your break with your colleagues change from biscuits and a sugary cup of tea to an apple and a bottle of water because then you’re instantly saving several hundred calories.

What would be even better is to question whether you actually need that break in the middle of the day. Are you really hungry, if you are hungry, you should be addressing what you’re actually having for breakfast and having something that will keep you more full for longer whereas if you’re not really hungry, is there something else you could be doing at that time to take your mind off the fat that your colleagues are having a little bit of a snack and not join in.

Now, this approaches can take the form of what’s called cognitive behavior therapy or CBT or Neuro Linguistic Programming or NLP and these are going to be—these talking therapies are going to be increasingly common in the future.

Paul Stillman: So we’ve looked at why sometimes attempts to lose weight fail. You need to think first of all of course about food honestly. What sort of foods you eat, whether you snack, whether you have the ability to leave uneaten food. You need to think about exercise and that’s going to be honest too. How much exercise do we really take, let me analyze this.

If we do that, form a later plan the any of us can lose weight. It is after all our responsibility. Thanks for watching.