Tips to Lose weight and Belly fat Quickly.

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, you've decided that you want to be healthier and you've decided you want the health benefits.

HOW TO LOSE WEIGHT AND BELLY FAT BY STAY SMART AND FIT

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

We know that high mass of visceral fat can increase your risk of heart disease can increase your risk of type 2 diabetes and at women it ‘seven be shown to increase the risk of breast cancer.

This diet comes from a study done in Oxford and if it's done correctly you can expect to lose 5 to 1 kilogram every single week which is amazing, 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 cm. to be exact. That's pretty amazing 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 well. If you really want to start to work with, you need to stop eating snacks and also 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.

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, 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 replacing those snaps with the fruit and it'll also probably help you from deviating from the diet plan.

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 paint of semi skim milk and this will be enough for you tea your coffee or your breakfast cereal.

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 going to be matched up with the protein family we spoke earlier so it's going to substitute a serving of that, remember the proteins, you can have two palm-sized servings per day this includes things like meat, fish, soy products but cheese is slightly different one portion.

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 diets 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.

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 B.M.I.

It's really easy to calculate, all you do is add your height weight and gender and it calculates your B.M.I 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 episode we're looking at simple exercises everyone can do at home, which have been shown in the same study that after six weeks they were used to waistline by two cm.

Just imagine for a second, if you do incorporate the exercise with the diet change, the results should be pretty incredible. Please remember that the licensed diet pills may seem like a quick-fix solution, but the contents are unknown, unproven and untested, this mean, it's reported that two and three people actually suffer from serious side effects from unlicensed diet pills.

STAY SMART AND FIT