I’m going to teach you how to lose
weight and belly fat with the help ofscience this is going to be a two-part
episode this is episode 1 which is allabout dietary advice and episode 2 it’s
going to be all about differentexercises and if you do merge the two
together while the results they shouldbe incredible now I’m really happy that
you found this video because it meansthat you’ve decided that you want to
make a change you’ve decided that youwant to be healthier and you’ve decided
you want the health benefits you see theproblem with that is that it’s not just
the image that you can pinch known assubcutaneous fat the more dangerous fat
is the fat around your abdomen and thefat around your internal organs known as
visceral fat now we know that high massof visceral fat can increase your risk
of heart disease can increase your riskof type 2 diabetes and at women it’s
even be shown to increase the risk ofbreast cancer
now this diet comes from a study done inOxford and if it’s done correctly you
can expect to lose Northpoint 5 to 1kilograms every single week which is
amazing but here’s the bed after sixweeks the individuals also saw a
reduction in their visceral fat thissort 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 intheir cholesterol and they also saw a
reduction in their waistline 5centimetres to be exact that’s pretty
amazing right and this is without anyadditional exercise so it’s just dietary
advice so without further ado let’slearn the diet ok so here’s how it works
you’re going to be eating measuredportion sizes of different types of
foods and to measure those portion sizesyou’re going to be using your hand which
matches your size really really wellalso if you really want to start to work
you need to stop eating snacks and alsoyou need to stop being takeaway food and
fast food too so each day you should aimto eat the following three fish size
servings of starchy carbohydrates likepotatoes pasta rice and many more don’t
worry about remembering what I’m sayingas well I’m gonna leave it all in the
description below full detailedexplanation of everything I say and all
the different food groupsnow with the carbohydrates you can also
have proteins so you can have twopalm-sized
of protein per day this includes thingslike meats my fish like chicken my soya
brothers and many more you can also haveto cut handfuls of vegetable or salad or
anything like thatbut please remember potatoes are not
included in that list potatoes bring thecarbohydrate servings and to cook your
food you’re most likely going to beusing some fats or some oil which is
fine to do but you need to stick in theserving limit so what is the serving
limit you can have two servings of fator oil or butter and one serving is
basically the tip of your foot it’s alsoimportant that you have fruits you need
to be having two fish size servings offruits every single day so that can be
fresh fruit it can be frozen proved itcan be canned fruit in natural juice or
water all of these are fine now rememberthe sin in this diet plan from the study
snacks were completely stopped so a goodidea is replace those snaps with the
fruit and it’ll also probably help youfrom deviating from the diet plan now in
addition to all the foods I’ve mentionedyou will also need some dairy in your
diet so what can you have well you canhave half a pint of skim milk or half a
pint of semi skim milk and this will beenough for you tea your coffee or your
breakfast cereal now if you’re not a bigfan of milk instead you can have two
small pots of plain yogurt or two smallpots of diet yogurt and whilst we’re on
the topic of dairy that reminds me totell you all about cheese if you really
do like cheese you can incorporate itinto this diet however it’s gonna be
matched up with the protein family wespoke earlier so it’s going to
substitute a serving of that rememberthe proteins I said you can have two
palm-sized servings per day thisincludes things like meat like fish like
soy products but cheese is slightlydifferent one portion so one serving is
the equivalent size of a matchbox and bymatchbox I mean the small size that fits
in your pocket not the ones you use forcooking they’re like that big there are
many diet plans out there and to bequite honest I think this diet from the
study it’s actually very easy to followand it’s not too difficult because
you’re not actually removing any foodgroup you just stop snacking well then
everything else is just portion sizetechnique which yes to begin with it
might be quite difficult but you willget used to it and you can do it but
saying all that before beginning a dietplan it’s always a good idea to check
your weight status first because you mayalready be at a healthy
and you may not need to lose anyway andthe easiest and quickest way to check
this is to check your BMI so what I willdo is I leave a link to a BMI calculator
in the description below it’s reallyeasy to use all you do is add your
height weight and gender and itcalculates your BMI and tells you your
weight status the results of this studyfrom a simple diet change have been
pretty incredible but please do rememberthis is a two part episode and in the
next episode we’re looking at simpleexercises everyone can do at home which
have been shown in the same study thatafter six weeks they were used to
waistline by two centimeters so check itout I will leave a link up here and in
the description below we’ll just imaginefor a second if you do incorporate the
exercise with the diet change theresults should be pretty incredible
please remember I know that the licenseddiet pills may seem like a quick-fix
solution but the contents are unknownunproven and untested so what does this
mean well it’s reported that two andthree people actually suffer from
serious side effects from unlicenseddiet pills so please stay safe if you
want more information about these I didmake a video not long ago for the MHRA
all about them and I will leave a linkup here and in the description below for
you so check it out I really hope mytips helped you in this week’s video
please do let us know how you get on andalso if you have any of your own tips
any of your own advice please leave acomment below – because I’d love to read
itand I’m sure everyone watching this
video would – always remember you’reawesome and I will see you next week
it’s always a good idea to check yourway status first because you waiting
what OhBriggs is it coffee break time yes okay
so here’s how it works you’re gonna beeating many important porcelain trying
to spill it off of me ah thank you somuch I really needed this try not to
spill it thanks Alexsee you later and that my friends is
Alex bricks pharmacy student I think isin third or fourth year it’s a very good
guy very good friend of mine and evenbrings me coffee and this will be enough
for you tea your coffee or yourbreakfast cereal but if you’re not a big
fan of milk then instead you can havetwo small pots of semi skimmed yogurt
you don’t have so much okay hey guysthanks for watching this week’s video
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