Tom Kerridge shares tips on exercising for weight loss and ‘vital’ portion control advice

Tom Kerridge says portion control is ‘vital’

Tom Kerridge’s programme recruited 11 volunteers to join him on a two-month weight loss and fitness challenge. Tonight’s episode featured the chef sharing some useful tips on exercising for weight loss and why watching your portion control is so important.

Tom explained in the programme that calorie counting is a first for him.

Calorie counting allows slimmers to know how much they are eating and helps to detect foods and sauces which may be high in calories.

To lose weight, a calorie deficit is needed, which means one must be burning off more calories than they are consuming.

The NHS recommends reducing calorie intake by 500-600 calories a day to lose weight healthily.

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In the programme, the famous chef enjoyed a bike ride with his weight loss volunteers.

He said: “I’m joining them to try something I’ve not done in years – getting out on a bike.

“Cycling on the flat is a moderate exercise…if this is your workout rate, the NHS guidelines say you need to clock up 150 minutes a week.”

Tom recommended those who wish to take up bike riding to search for a local bike rental scheme which will help you exercise.

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Healthline recommends cycling at a high intensity to help lower body fat levels.

The website added: “You’ll increase your metabolism and build muscle, which allows you to burn more calories, even while at rest.”

Exercising is a good way to help burn calories as well as it helping to boost the metabolism, which will see the body burn more calories at rest.

Tom also explained that using brown rice is healthier than using white rice but portion control is necessary in order to help you lose weight.

The chef added that portion control is ‘vital’ when it comes to sweet treats to help keep track of calories throughout the day. 

Speaking about his healthy oat crumble, Tom explained that dividing it into 12 rather than eight cuts the calories from 450 to just under 300.

He even suggested following a low-fat diet and making more home foods which can help control ingredients in the food. 

Low-fat foods include whole grains, lean meats, white fish as well as fruit and vegetables. 

Meals using low-fat ingredients can help reduce a slimmers overall calorie intake throughout the day.

Tom also explained that a person who wants to lose weight could exercise while their food is cooking.

The chef lost 12 stone by ditching the alcohol and following a healthier lifestyle by cutting back carbs.

He has also credited his diet to the dopamine diet.

Known as the “happy” diet plan, the foods eaten while following it are said to boost the so-called “happy hormone”.

The diet isn’t restricted like other plans, meaning it could be easier to follow.

Foods allowed on the plan include unprocessed meat, dairy and dark chocolate and the diet doesn’t overly restrict what you can eat.

Even though Tom explained that he has started to put weight back on, he has managed to keep the majority of it off.

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