How to lose weight and belly fat?

I am going to teach you how to lose weight and belly fat with the help of science this is all about dietary advice. If you've decided that you want to make a change if you've decided that you want to be healthier and you've decided you want the health benefits

 you see the problem with that is that it's not just the image that you can pinch known as subcutaneous fat the more dangerous fat is the fat around your abdomen and the fat around your internal organs known as visceral fat.

Now we know that a high mass of visceral fat can increase your risk of heart disease can increase your risk of type 2 diabetes and at women, it's seven be shown to increase the risk of breast cancer.

Now this diet comes from a study done in Oxford and if it's done correctly you can expect to lose Northpoint 5 to 1 kilogram every single week which is amazing but here's the bed after six weeks.

The individuals also saw a reduction in their visceral fat this sort of fat is a dangerous fat.

 we just spoke about the reduction was about 14% they also saw a reduction in their blood pressure they also saw a reduction in their cholesterol and they also saw a reduction in their waistline 5 centimeters to be exact.

 That's pretty amazing right and this is without any additional exercise so it's just dietary advice so without further ado let's learn the diet. so here's how it works.

you're going to be eating measured portion sizes of different types of foods and 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 to start to work you need to stop eating snacks and also you need to stop being takeaway food and fast food too so each day you should aim to eat the following three fish size servings of starchy carbohydrates like potatoes pasta rice and many more don't worry about remembering what I'm saying as well now with the carbohydrates you can also have proteins so you can have two palm-sized of protein per day this includes things like meats my fish like chicken my soybeans and many more you can also have to cut handfuls of vegetable or salad or anything like that but please remember potatoes are not included in that list potatoes bring the carbohydrate servings and to cook your food

SAY NO TO JUNK FOOD

you're most likely going to be using some fats or some oil which is fine to do but you need to stick in the serving limit so 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 foot it's also important that you have fruits you need to be having two fish size servings of fruits every single day so that can be fresh fruit it can be frozen proved it can be canned fruit in natural juice or water all of these are fine 

now remember the sin in this diet plan from the study snacks were completely stopped so a good idea is to replace those snaps with the fruit and it'll also probably 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-skimmed milk and this will be enough for you tea your coffee or your breakfast cereal now if you're not a big fan of milk instead you can have two small pots of plain yogurt or two small pots of diet yogurt and whilst 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's gonna be matched up with the protein family 

we spoke earlier so it's going to substitute a serving of that remember the proteins I said you can have two palm-sized servings per day this includes things like meat like fish like soy products but cheese is slightly different one portion so one serving is the equivalent size of a matchbox and by matchbox I mean the small size that fits in your pocket, not the ones you use for cooking they're like that big there are many diet plans out there and to be quite honest I think this diet from the study it's actually very easy to follow and it's not too difficult because you're not actually removing any food group you just stop snacking 

well then everything else is just portion size technique which yes to begin with 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 at a healthy and you may not need to lose anyway and the easiest and quickest way to check this is to check your BMI so what I will do is I leave a link to a BMI calculator in  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 

 we'll 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 the licensed diet pills may seem like a quick-fix solution but the contents are unknown unproven and untested so 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 have any of your own tips any of your own advice please leave a comment below - because I'd love to read it and I'm sure everyone reading this article would -

 Always remember you're awesome👌👍

 

Here is a link of BMI

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm