What are you gaining weight? What are the real reasons why you are putting on weight? This presentation shows you some of the main reason that makes you fat. From portion size to less moving and hidden elements like sugar, fat and salt. How all these factors can affect your health and lifestyle? Watch it now!

1. Weight Loss, Fitness, Bodybuilding, Health and Beauty
The real reasons you are gaining weight
UK is the fattest nation
in western Europe.
The shocking truth is
that around 26% of
Britons are
obese, compared with
Your Belly 2% back on 1970.
Blasting List
of Food
and seven ways to fix it…

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3. HEALTH &BEAUTY
The real reasons you are gaining
weight - Overview
What are the real reasons we are gaining of Japanese people between 40 and 74 years
weight? old as part of their health annual check-up.
UK is the fattest nation in western Europe. The The Japanese government limits are: 33.5
shocking truth is that around 26% of Britons inches for men and 35.4 inches for women.
are obese, compared with 2% back on 1970.
These limits are based on International
£50bn is the estimated cost per year of obesity Diabetes Federation guidelines to identify
to the NHS by 2050. health risks.
According to the UK Health and Social Care What are the British government doing for this
Information Centre the direct costs of obesity epidemic?
are estimated about £5.1billion per year. We
have more than 3 million of diabetics as a What are we doing different now in terms of
consequence of the obesity. lifestyle compared back with 70s? And how we
can fix it?
Did you know that being fat is illegal in Japan? Let’s find out…
Under a Japanese national law, companies and
local government must measure the waistline

4. HEALTH &BEAUTY
Reason 1: Portion Size
People often say “I only had a handful of
crisps”, but research shows there can be huge
variation in our perception of what that handful
Try now:
looks like. It is easy to overeat on a regular basis 1. Plates size
without realising you are doing it. • Use small bowls or plates
• Stick to the recommended serving sizes
Portion sizes have been creeping up over the detailed on packaging and weigh or measure
past few decades. portions.
For example, a standard portion of most
Years ago, a scone provided around 200 breakfast cereals is 30g, but most breakfast
calories, now a coffee shop style scone can bowls hold at least double.
easily contain 500 calories. 2. If you fancy a sweet or treat, eat just one
portion.
Back on 1970, portion sizes were moderate and 3. Cut that muffin or chocolate bar and share
fewer than 2% of adults in the UK were obese. it.
Since the introduction of larger portion options 4. Use measurements tool when prepare your
has meant many of us don’t even though it may food
mean we are eating the equivalent of two 5. Tip crisps or nut into a small dish.
regular size meals in terms of calories and fat. 6. Read food labels.
No coincidence that adult obesity figures have
soared to 26%.

5. HEALTH &BEAUTY
Reason 1: Portion Size
The Diet Plate

6. HEALTH &BEAUTY
Reason 2: Eating Speed
It takes 20 minutes for the body to register consistency (there are not taste buds in your
fullness. If you wolf down your food, there is a stomach), don’t waste the good flavours.
good chance you will eat more than you need 2. Digestion starts in the mouth, the digestive
before you get the message to stop. enzymes in saliva are released as you chew, so
allowing time for these to work will aid
A study by Otago University in New Zeland found digestion. If you feel bloated after a meal,
middle age people who ate slowly were much less maybe the cause is you are not chewing
likely to be overweight or obese than those who enough!
ate faster.
3. Put your cutlery down between each mouthful
or try chopsticks! Don’t reload your fork with
Try now: food until you have chewed and swallowed
what is already in your mouth.
1. Don’ t eat on the hop
Practice mindful eating
Chew your food thoroughly until it is a liquid

7. HEALTH &BEAUTY
Reason 2: Eating Speed
How to tell if you are speed feeding!
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1. If you are talking with your mouth full
2. If you get hiccups
3. If you ask for the bill before you have finished the cheesecake
4. If you can’t remember what you had for lunch
5. If you take a phone call during supper
6. If your lunch hour lasts 12 min
7. If you have a favourite flavour of Rennie
Give Food Your undivided attention
How not to eat (you know you are not engaging when…)
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1. The novel you are reading boasts thumb-prints of jam
on page 32
2. The person on the other end of the phone says “are
they salt & vinegar?
3. You shift your gum to one side of your mouth to eat a
croissant.
4. You use 3 implements during supper: knife, fork and
remote control.

8. HEALTH &BEAUTY
Reason 3: Stress
Stress can make you better at storing fat. 4. Breathing: A common response to our hurried
The body reacts to stress by releasing the and fragmented lives is physical tension in the
hormones cortisol and adrenaline as part of the body and shallow breathing through the chest.
fight of flight response, these help us survive when Simply making a conscious effort to breathe
faced with real response and one of the more deeply and slowly can lead to a
mechanisms for doing this to encourage and relaxation response to counteract your
maintain fat storage. automatic stress response. Try to set aside 5
minutes 3 times a day and just focus on
Try now: inhalation and exhalation. In addition to your
breathing session, it would be helpful if you
1. Exercise regularly could also include some aerobic activity, for
2. Increase your B Complex Vitamins intake: instance walking, After 5 minutes walking, start
these are important for good mood and high to become aware of your breathing system
energy pattern, and begin to synchronize your
3. Vitamin D helps improve mood and the body breathing with the steps you are taking.
to absorb calcium and phosphorus.

9. HEALTH &BEAUTY
Reason 4: Not getting enough sleep
Lack of sleep is linked to weight gain. Cause? Starship Enterprise, lit up with TV screens,
Our hormones!, PC, CD player, etc. Let your brain switch off
(no facebook, IPod, TV, computer…)
Lack of sleep increases hormone ghrelin, which 3. Curb your caffeine intake, prefer to take
stimulates appetite, and reduces leptin and infusions as valerian and chamomile.
serotine, which indicates satiety. So the less
you sleep, the more hungry you are likely to be 4. Keep good temperature in the bedroom.
and more likely it is you will overeat and gain 5. Practice some yoga, meditation.
weight. 6. Before prepare for sleep, gradually reduce
the pace of your activities is best done
It is a vicious circle, because we need sleep to slowly rather than stop suddenly and lie
help produce hormones which reduce satiety. down to sleep.
7. Moderate activity induces sleep
20 years ago, people use to sleep longer hours. 8. Read a book or watch a movie with nice
themes: funny or romantic.
Try now:
1. Stick with a regular rutine
2. Some people’s bedrooms look like the

10. HEALTH &BEAUTY
Reason 5: More unhealthy treats at
the workplaces
According to a recent study, 20 years ago, people use to snack less and take only
64% of British office workers point the finger at co- main meals.
workers for bringing in too many cakes and treats.
Try now:
14% feel under constant peer pressure to join in Get into a healthy routine
when goodies are passed round.
1. Use an online weight loss programme tool or
24% cannot resist the unhealthy snacks brought in to smartphone app: slimming.com, fitium.com,
celebrate birthdays and other events. amandahamilton.com to track your intakes.
2. Keep healthy options to hand for snacking
10.04am is the average time office workers will 3. Put your food on a plate - even the snacks, you
succumb to their first sweet snack. are more likely to register what you eat.
427 the number of calories in the snacks stored in
the average office worker’s desk drawer. According
to an audit commissioned by juice producer
PomeGreat.

11. HEALTH &BEAUTY
Reason 6: We joined the Jamie
Don’t be Jamie Olive Oil! Drizzle!
Jamie Oliver is a tireless crusader for healthy
eating, but his often liberal use of oil isn’t something to
mimic.
Little olive oil is good for heart health, use too much
and it piles a huge calorie load.
Try measuring out 1 tbsp to drizzle next time this
weighs 11g and contain 99Kcal.
20 years ago, people used 80% less oil to prepare their
meal and due to smaller portions than we do currently.
Try now:
Measure the oil you use:
Write the date on your bottle of oil, when is gone
divide the amount the bottle holds by the number of
days it lasted and people in your house to get a rough
oil intake per person per day. Prepare to be surprised.
Science consultant Jen Green said: "The worst offender was the doner kebab. Doner kebab containing
the equivalent of a wine glass full of cooking oil, and other fast food favourites are not far behind .

12. HEALTH &BEAUTY
Reason 6: Less moving!
The British Government’s target of 150 minutes’s bicycle your legs in the air to tone your bottom
exercise a week. It seems daunting! and thighs or use a mini exercise bike.
It makes a huge difference to our health when we
embark on a new exercise regime, body adapts 3. Walk more: Get off the bus a stop earlier.
quickly, as its job is work out how to conserve as 4. Make the stairs you new best friends.
much energy as possible. 5. Team up with a dog: take your dog for walk and
gradually increase the distance you cover every
50% the reduction in risk of type 2 diabetes if you time.
exercise for 150 min a week. 6. Press up is one must do exercise all trainers agree
30% the reduction in risk of womb cancer in women on. Do as many as you can in
who exercise regularly. 1min, rest, 1min, repeat 4 times.
7. Jump to it: Skipping is fantastic total body
20 years ago, people use to walk, cycle more! workout, burning a total of 120cal per 10 min.
Try now:
1. Keep surprising your body with variations on your .
exercises and you will get great results.
2. Exercise your way through the ads, put this time
to healthy use, doing a set of triceps or cross
training or lie on your back on the floor, then

13. HEALTH &BEAUTY
Reason 7: You don’t notice hidden
fat, sugar and salt!
You may think you are eating a low fat diet, but will have to give the salt value by law.
are you always aware of the fat/sugar/salt To convert sodium into slat, multiply the figure by
content of snacks, condiments and convenience 2.5.
products?
Food producers have doubled the sugar, fat and
salt they add to foods in the last 30 years.
75% of salt in our diet is hidden, so read labels –
even on products that seem an unlikely source of
salt. Some labels only show sodium, the
component of salt that increases blood
pressure, although in the future manufacturers

14. HEALTH &BEAUTY

15. HEALTH &BEAUTY
5 Tips to Survive the
Snack Attacks

16. HEALTH &BEAUTY
Weight Loss, Fitness, Bodybuilding, Health and Beauty
Thought of The Month