With the help of science, you could learn how to get rid of your belly fat. We can do this by practising different exercises, and by applying dietary advice plan onto our daily schedule. We'll go on learning about the diet portion size guide in this 2 part series.
It's always a good idea to eat measured portion sizes of different food types, and it is also a good idea to refrain from using diet pills as they are known to cause side effects. Using a BMI calculator to know your weight status is also a good idea; you may not need to lose weight.
For your reading reference here is the transcription from the video by AbrahamThePharmacist.
I'm going to teach you how to get rid of your belly fat with the help of science. This is going to be a two-part episode. This is episode one, which is all about dietary advice and episode two. It's going to be all about different exercises. And if you do merge the two together, well, the results they should be incredible.
Now I'm really happy that you found this video because it means that you've decided that you want to make a change. You've decided that you want to be healthier and you've decided that you want the health benefits. You see the problem with fat 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 high amounts of visceral fat can increase your risk of heart disease, can increase your risk of type two diabetes and in women, it's even been 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 0.5 to 1 kilograms every single week, which is amazing. But here's the better bit. After six weeks, the individuals also saw a reduction in their visceral fat. Visceral 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 five centimetres 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. Okay? So here's how it works. You are going to be eating measured portion, sizes and 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 fist-sized servings of starchy carbohydrates, like potatoes, pasta, rice, and many more. Don't worry about remembering what I'm saying as well. I'm going to leave it all in the description below a full detailed explanation of everything that I say and all the different food groups. Now with the carbohydrates, you can also have proteins, so you can have two Palm-sized servings of protein per day. This includes things like meats, like fish, like chicken, like soy products, and many more. You can also have to cut handfuls of vegetable or salad or anything like that, but please remember potatoes and all included in that list potatoes are in the carbohydrates servings, and to cook your food.
You're most likely going to be using some fat or some oil, which is fine to do, but you need to stick in the serving limit. So what is a serving limit? You can have two servings of fat or oil or butter. A one serving is basically the tip of your throat. It's also important that you have fruits. You need to be having two fist-sized servings of fruits every single day. So that can be fresh fruit. It can be frozen fruit. It can be canned fruit and natural juice or water. All of these are fine. Now, remember as I said, in this diet plan from the study, snacks were completely stopped. So a good idea is to replace 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-skimmed milk, and this will be enough for your 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 yoghurt or two small pots of diet yoghurt. And while 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. I said you could have two Palm-sized servings per day. This includes things like meat, like fish, like soy products. For cheese, it's 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 though, 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 stopped snacking. But 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 weight and you may not need to lose any weight, and the easiest and quickest way to check this is to check your BMI. So what I will do is I'll leave a link to a BMI calculator in the description 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. 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 has been shown in the same study that after six weeks they reduced your waistline by two centimetres. So check out, I will leave a link up here and in the description below. But just imagine for a second. If you do incorporate the exercise with the diet change, the results should be pretty incredible. And 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 in three people actually suffer from serious side effects from unlicensed diet pills. So please stay safe. If you want more information about these, I did make a video not long ago for the MHRA, all about them. And I will leave a link up here and in the description below for you. So check it out. I really hope my tips help you in this week's video. Please do let us know how you get on. And also if you have any of your own tips, any of your own advice, please leave a comment below too, because I love to read it. And I'm sure everyone watching this video would too.
Always remember you're awesome and I will see you next week. It's always a good idea to check your weight status first because your weight might. Alright, Briggs! Huh! Is it coffee break time? Yes. Okay. So here's how it works. You're going to be eating measured portions. Try not to spill it off me.
Oh, thank you so much. I really needed this. Try not to spill it. Thanks a lot, Alex. That's all good. See you later. See you later. And that my friends is Alex Briggs, a pharmacy student. I think he's in the third or fourth year. He's a very good guy. A very good friend of mine and even brings me coffee. Haha! And this will be enough for your tea, your coffee or your breakfast cereal. But if you're not a big fan of milk, then instead you can have two small pots of semi-skimmed yoghurt. Don't you have semi-skimmed yoghurt? Hey guys, thanks for watching this week's video. Make sure to click that like, follow or subscribe button now, to stay up to date with new weekly videos.
For more excellent How to Get Rid of Belly Fat tips from AbrahamThePharmacist visit his Youtube channel here.
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