In this article, 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, this is episode 1 which is all about dietary advice and episode 2 is going to be all about different exercises. And if you do merge the two together, well the results should be incredible.
Now I’m really happy that you found this article because it means that you’ve decided that you want to make a change. You’ve decided that you want to be healthier.
Which Type of Fat You Need to Loss?
You see, the problem with that it’s not just the image that you can pinch known as subcutaneous fat, but 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 high mass of visceral fat can increase your risk of heart disease, risk of type 2 diabetes and in women it’s even 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 half to 1 kilograms every single week which is amazing but here’s the bad. 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 that was about 14%. In the study, they also saw a reduction in their blood pressure, they also saw a reduction in their cholesterol levels 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 delay, let’s learn the diet.
So here’s how it works.
Check Your Portion Size to Lose Weight
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 eating 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. 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, fish, chicken, soya 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 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. That can be fresh fruit, it can be frozen fruit, it can be canned fruit in natural juice or water, all of these are fine.
Some Dairy for Weight Loss
Now remember the sin, in this diet plan from the study, snacks were completely stopped so a good idea has replaced those snacks 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 skim milk and this will be enough for your tea or 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.
Proteins for Weight Loss
Remember the proteins I said you can have two palm-sized servings per day, this includes things like meat, fish, soy products but cheese is slightly different. 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 is 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 healthy and you may not need to lose anyway and the easiest and quickest way to check this is to check your BMI. 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 and in the next article, we’re looking at simple exercises everyone can do at home which have been shown in the same study that after six weeks they lost to waistline by two centimeters.
We’ll just imagine for a second if you do incorporate the exercise with the diet change, the results should be pretty incredible.