I’m going to teach you how to lose weight and belly fat, with the help of science. This is going to be a two-part episode. Episode 1, is all about dietary advice. Episode 2, Is going to be all about different exercises . If you merge the two together, the results should be incredible.
Now. I’m really happy that you found this video, because it means you have decided you want to make a change. You’ve decided you want to be healthier. And you have decided you want to enjoy the health benefits.
The problem of the image that you can pinch, known as, subcutaneous fat, is more dangerous. The fat around your abdomen and internal organ is known as visceral fat. Now we know that high mass of visceral fat can increase your risk of heart disease. It can increase your risk of type 2 diabetes. And in women, it’s even shown to increase the risk of breast cancer.
According to a study done at Oxford, this diet, if approach correctly, you can expect to lose 5 to 1 kilograms every single week. This is amazing. And after six weeks, the individuals also saw a reduction in their visceral fat.
The reduction of this dangerous fat, that we just spoke about, was about 14%, those who participated, also saw a reduction in their blood pressure. There was also a reduction in cholesterol and saw a reduction in their waistline 5 centimeter to be exact. That’s pretty amazing right. And this is without any additional exercise. So without further delay, let’s learn about this diet.
Okay. Here’s how it works! You’re going to be eating measured portion sizes of different types of foods. To measure those portion sizes, you’re, going to be using your hand which matches your size really really well. Also, if you really want this diet to work, you need to stop eating snacks, takeout and fast foods too.
Each day you should aim to eat the following: three ounce fish size, servings of carbohydrates, such as potatoes, pasta, rice, etc. I’m gonna leave, the full details description below, with explanation of everything I said about the different food groups. And you can also have proteins, with two palm-sized per day. This includes things like fish, chicken, beef and my soya brothers dishes. You can also have a handfuls of vegetables or salad. But please remember: potatoes are not included in that list.
Bring the carbohydrate servings and cook your food. You’re most likely going to be using some fats or some oil, which is fine to do. But, you need to stick to the serving limit. What is the serving limit? You can have two servings of fat or oil or butter, and one serving is basically the tip of your finger.
It’s, also important that you have fruits. You need to have fresh servings of fruits every single day. It can be frozen canned fruit in natural juice or water. All of these are fine. Now remember, the sin in this diet plan, from the study, is snacks, have to be eliminated–completely stopped. So, a good idea, is, to replace those snacks with fruit. To help you from deviating from the diet plan.
Now, in addition to all the foods I’ve mentioned, you will also need some dairy in your diet. So what can you have? Well, you can have half a pint of skim milk or half a pint of semi skim milk. And this will be enough for tea, coffee or your breakfast cereal. If you’re not a big fan of milk, you can add two small servings of plain yogurt to the diet. And while we’re on the topic of dairy, that reminds me to tell you all about cheese.
If you really do like cheese, you can incorporate it into this diet. However, it is matched up with the protein family, that we spoke about earlier. It’s going to substitute a serving of the proteins. I said you can have two palm-sized servings per day. This includes things like chicken, fish, and soy products. But, cheese is slightly different. One portion, one serving is the equivalent size of a matchbox. And by a matchbox I mean the small size that fits in your pocket, not the ones you use for cooking.
There are many diet plans out there you can select. But, to be quite honest, I think this diet, from the study, it’s actually very easy to follow. Because you’re not actually removing any food group. You just need to stop snacking. Everything else is just portion size technique. Yes, to begin, it might be quite difficult. But, you will get used to it. And you can do it. But, saying all that, before beginning a diet plan, it’s always a good idea to check your weight status first.
Because you may already be healthy. You may not need to lose any weight. The easiest and quickest way to check this, is, to check your BMI. What I will do, is, I will leave a link to a BMI calculator in the description below it’s really easy to use. All you do is add your height weight and gender, and it calculates your BMI and tells you your weight status.
The results of this study from a simple diet change have been pretty incredible. But please do remember, this is a two part episode. In the next episode we will look at simple exercises, that everyone can do at home, which have been revealed in the same study that, after six weeks, it was shown to reduce the waistline by two centimeters. So check it out.
I will leave a link up here, and in the description below, just imagine for a second, if you do incorporate the exercise with the diet change, the results should be pretty incredible.
Please remember: I know that diet pills may seem like a quick-fix solution, but the contents are unknown, unproven and untested. What does this mean? Well, it’s reported that two and three people actually suffer from serious side effects from unlicensed diet pills. So please stay safe. If you want more information about this, I made a video not long ago for the MHRA all about them. And I will leave a link up here and in the description below, for you. So, check it out.
I really hope my tips helped you in this week’s. Video. Please, if you have any of your own tips and advice, share it. Also, leave a comment below. I would love to read it. And I’m sure everyone watching this video would always remember you’re awesome. I will see you next week.