If I wanted to lose weight for summer...this is what I would do

Feeling full and staying full is the aim of the game when it comes to weight loss. Thankfully, there are proven weight loss strategies to help us do this, and I'm sharing 8 of these in this video.

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This content is for educational and entertainment purposes only. Always speak to a healthcare provider about your unique health needs. Please use this video (as with all of my videos) as educational, not as unique recommendations. This description contains affiliate links.

⏰TIMESTAMPS:
00:00 Introduction
00:30 Liquid Calories and weight loss
01:28 Stomach size
02:22 Intermittent fasting
03:10 Fasting and digestion
03:22 Volume Eating - dieting is a mental game
04:37 Binge eating and dieting
05:38 Are you eating enough
06:03 Satisfaction when dieting
06:24 Protein intake on a calorie deficit
07:08 Muscle mass whilst dieting
07:23 How ozempic works
07:49 Sleep and weight
08:29 Calories in alcohol
09:12 How much weight should you aim to lose
09:25 What is Safe weight loss
09:39 Weight regain after a diet
09:52 Metabolic adaptation

Video Script: Full details are available on my website.

This video is all about how to lose weight for summer using eight proven strategies that a dietitian recommends.

Number 1: Avoid Liquid Calories For Weight Loss
For some reason, when people think about dieting and weight loss, they always think of drinking green smoothies, juices, and the like. I find this so funny as a dietitian because it’s the opposite of what I recommend!

The only time I recommend consuming lots of liquid calories is if I have a client who is underweight, has a poor appetite and is struggling to get in more calories. The complete opposite.

So, liquid calories:

Don’t provide the same satisfaction as sitting down and chewing your food.
They are already partially digested because they are blended down, so your body doesn’t have to do any work to use them.
Plus, we can typically consume more food in a liquid form than in its whole crunchy form; therefore, it is a lot easier to overeat on liquid foods.
Number 2: Consider Intermittent Fasting
Intermittent fasting can be a useful tactic for some people, but not for the reasons you might think. Fasting doesn’t seem to do anything magical to make you lose weight. However, for most people, where their weight loss attempts are failing them is from their late-night snacking or after-dinner food intake. Using intermittent fasting as a structure and telling yourself that come 7 p.m., you’re finished eating for the day and no more chocolates or chips can dramatically help.

You don’t have to use extreme eating windows, like only eating within a 6-hour period. I don’t think that’s practical for anyone with a job or a social life, but I will often recommend a minimum of a 12-hour period. So this could be if you have breakfast at 7 am, then you have your last meal or snack at 7 pm. You could reduce it to 10 hours, but a 12-hour window is a decent starting point for many. You’ll also find it really helps with your digestion too. And nobody likes being bloated in the summer.

Number 3: Volume Eating
The next thing we can do is look at VOLUME EATING. We want to see more food on the plate. If you are smart, weight loss doesn’t have to be all about cutting things out.

Seeing more food on the plate gives us a lot more mental satisfaction, and weight loss is a mental game just as much as it is a physical game.

So, take your plate or bowl for every meal, and half of it should be filled with fruit, vegetables, or salad. These foods are high in volume yet much lower in calories.

Your stomach is essentially a bag, and filling it with these foods is much more effective for weight loss.

We eat with our eyes, too, so if you look down and see a plate full of food, it will help with satisfaction; you won’t look down at your plate and feel miserable because you’re on a miserable, restrictive diet. This is important so we can sustain the changes we’re trying to make.

For example, I had a client recently who was struggling with portion control with his rice at dinner, so we swapped out 1/2 of the rice for cauliflower rice. This way, he still had his normal rice mixed with cauliflower rice. Visually, it looked like the same amount of rice on the plate.

[ellakelly-veus]

Dammit, I came to this video wanting a quick fix and left having been retold everything I know, that is the healthy sustainable way of doing things....Im glad this video is the first one that popped up in my search. Rather than the "military diet".

[humm]

Green smoothies have been a major key for me to drop perimenopause weight. They are mainly veggies with a bit of fruit. I am full for hours and it has helped with the perimenopause constipation.

[patricebrown]

I have hypothyroidism and I’d be happy with a 1 pound weight loss a week. I struggle with any weight loss

[millyroberts]

Please part 2 and thank you for your knowledge. ❤

[helenmckeown]

Great video Maria, part two please and thank you. 😊

[Mou_mousse]

I work in a hospital and usually do a lot of night shifts . Im struggling to loose weight what should i do ? Please help

[millyroberts]

I super struggle with managing my cravings the week before my period. I find it sets me back ever month and is slowing my progress. So if I loose 4 pounds that month I gain 2 back. Any suggestions? Then after to compensate for the gained weight I do longer fasting and cut back calories 😅really getting no where fast. Last month I tried Keto/low carb (carbs where at 60g net carb) and felt Low energy and weak. So this month I’m doing a reboot and adding back high fibre carbs in small amounts and watching my calories just because I do have a tendency to eat waaay over for weight loss.