I'M going to teach you how to loseweight and belly fat with the help of science. This is going to be a two-partepisode. This is episode 1, which is all about dietary advice and episode, 2 it'sgoing to be all about different exercises, and if you do merge the twotogether while the results, they should be incredible. Now I'm really happy thatyou found this video because it means that you've decided that you want tomake a change.
You'Ve decided that you want to be healthier and you've decidedyou want the health benefits you see. The problem with that is that it's not justthe image that you can pinch known as subcutaneous fat, the more dangerous fatis the fat around your abdomen and the fat around your internal organs, known asvisceral fat. Now we know that high mass of visceral fat can increase your riskof heart disease, can increase your risk of type 2 diabetes and at women it'seven be shown to increase the risk of breast cancernow. This diet comes from a study done in Oxford and if it's done correctly, youcan expect to lose Northpoint 5 to 1 kilograms every single week which isamazing but here's the bed. After six weeks, the individuals also saw areduction in their visceral fat.
This sort of fat is a dangerous fat. We justspoke about the reduction was about 14 %; they also saw a reduction in their bloodpressure. They also saw a reduction in their cholesterol and they also saw areduction in their waistline 5 centimetres to be exact. That'S prettyamazing right and this is without any additional exercise, so it's just dietaryadvice. So without further ado, let's learn the diet. Ok, so here's how it worksyou're going to be eating measured portion sizes of different types offoods and to measure those portion sizes you're, going to be using your hand whichmatches your size really really well. Also, if you really want to start to workyou, need to stop eating snacks, and also you need to stop being takeaway food andfast food too
So, each day you should aim to eat the following: three fish: sizeservings of starchy carbohydrates, like potatoes, pasta, rice and many more don'tworry. About remembering what I'm saying as well. I'M gon na leave it all in thedescription below full, detailed explanation of everything I say and allthe different food groups. Now with the carbohydrates, you can alsohave proteins, so you can have two palm-sizedof protein per day. This includes things like meats, my fish like chicken, my soyabrothers and many more. You can also have to cut handfuls of vegetable or salad oranything like that, but please remember: potatoes are notincluded in that list. Potatoes bring the carbohydrate servings and to cook yourfood you're, most likely going to be using some fats or some oil which isfine to do. But you need to stick in the serving limit.
So what is the servinglimit? You can have two servings of fat or oil or butter and one serving isbasically, the tip of your foot. It'S also important that you have fruits. You needto be having two fish size, servings of fruits every single day, so that can befresh fruit. It can be frozen Proved. It can be canned fruit in natural juice orwater. All of these are fine. Now remember the sin in this diet. Plan from the studysnacks were completely stopped, so a good idea is replace those snaps with thefruit and it'll also probably help you from deviating from the diet plan now inaddition to all the foods I've mentioned. You will also need some dairy in yourdiet. So what can you have? Well, you can have half a pint of skim, milk or half apint of semi skim milk, and this will be enough for you, tea, your coffee or yourbreakfast cereal
Now, if you're not a big fan of milk, instead, you can have twosmall pots of plain yogurt or two small pots of diet, yogurt and whilst we're onthe topic of dairy. That reminds me to tell you all about cheese. If you reallydo like cheese, you can incorporate it into this diet. However, it's gon na bematched up with the protein family
We spoke earlier, so it's going tosubstitute a serving of that remember the proteins I said you can have twopalm-sized servings per day. This includes things like meat like fish, likesoy products, but cheese is slightly different. One portion so one serving isthe equivalent size of a matchbox, and by matchbox I mean the small size that fitsin your pocket, not the ones you use for cooking they're like that big. There Aremany diet plans out there and, to be quite honest, I think this diet from thestudy it's actually very easy to follow, and it's not too difficult, becauseyou're, not actually removing any food group. You just stop snacking well, theneverything else is just portion size technique which, yes to begin with itmight, be quite difficult, but you will get used to it and you can do it butsaying all that before beginning a diet plan, it's always a good idea to checkyour weight Status first, because you may already be at a healthyand, you may not need to lose anyway, and the easiest and quickest way to checkthis is to check your BMI
So what I will do is I leave a link to a BMI calculatorin. The description below It'S really easy to use. All you do is add yourheight weight and gender, and it calculates your BMI and tells you yourweight status. The results of this study from a simple diet change have beenpretty incredible, but please do remember. This is a two part episode and in thenext episode we're looking at simple exercises. Everyone can do at home. Whichhave been shown in the same study that, after six weeks, they were used towaistline by two centimeters, so check it out. I will leave a link up here and inthe description below we'll just imagine for a second. If you do incorporate theexercise with the diet change, the results should be pretty incredibleplease. Remember
I know that the licensed diet pills may seem like a quick-fixsolution, but the contents are unknown, unproven and untested. So what does thismean well? It'S reported that two and three people actually suffer fromserious side effects from unlicensed diet pills. So please stay safe if youwant more information about these, I did make a video not long ago for the MHRAall about them and I will leave a link up here and in the description below foryou so check it out. I really hope my tips helped you in this week's videoplease do let us know how you get on and also, if you have any of your own tipsany of your own advice. Please leave a comment below because I'd love to readit and I'm sure everyone watching thisvideo would always remember.