Lose Weight | Lose Belly Fat | How To Lose Belly Fat

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Lose Belly Fat and Weight| How To Lose Belly Fat 2019

it’s nearing the end of summertime and the night are closing in fast and I imagine you’re watching this video because you want to get rid of the belly fat well you’ve come to the right video because I’m going to tell you with the help of science how to get rid of belly fat now , what I won’t be doing in this video is telling you to do something extreme like a thousand sit ups a day or follow Shaun T every day for a month well because it’s not easy and also my tips are actually better however if you do mix exercise with my tips then the results will be even better so before we begin please remember that belly fat or the Michelin man effect around the waist can also be a sign that your health is at risk of other conditions like type 2 diabetes, heart disease so not only is getting rid of your belly fat going to make you look better it’s also the make you healthier so I guess it’s a win-win now dieticians recommend that if you eat 500 less calories than your daily requirement every day you’re going to be losing about 0.45 kilograms every 7 days which is about 1.8 kilograms every four weeks which is pretty incredible to say you’re gonna be losing that much weight without doing any extra exercise just by eating less food now you’re probably thinking to yourself I already know this everybody knows this eat less food lose more weight which you are correct but here’s how you do it properly according to a study done from Oxford University in the UK which leads me on to

  • tip number one to do this you’re going to have to get rid of snacks between meals you’re going to be having three meals a day and no snacks between them if you do snack you’re probably not going to hit that target of 500 calories less than your daily requirement
  • tip number two it’s all about portion size so you don’t need to change what you eat but you are gonna have to change your portion size and I’m going to tell you all about that next

so in the study participants were told to eat no more than a fist sized portion at each meal so what does this mean this means that you can only have a daily intake of three fist-sized full of carbs two palm-sized portions of lean protein and two cupfuls of vegetable or salad the participants could also have two fist sizes of fruit and they could also have two servings of fat or oil covering the tip of the thumb now participants could also have 200ml’s of skimmed or semi skimmed milk or if they didn’t want to have milk they could have two pots or two 125gram pots of natural low-calorie yoghurt Greek yogurt is good

  • tip number three now in the study participants were were told that they could eat their usual foods which is great you can do that too but remember if your usual food consists of high sugary foods cakes and biscuits that is my downfall or high fat foods like fast food Mackie d’s  for example then you’re gonna need to avoid it and that was tip number threenow when it comes to the results of this study it’s pretty impressive but before we go there there was also another group in this study who didn’t change their diet but instead did 10-minute abdominal workouts every day for six weeks and it had a great result there was a two centimeter reduction in their waistline but the clear winner of this study was our group the diet control group so after six weeks there was a reduction of 5 centimeters in the waistline which is incredible there was also improvements in health parameters like blood pressure like blood glucose and lipids now just imagine for a second if you were to mix the abdominal workout group with the diet control group which is our group just imagine the resultslet me know how you get on with these tips and if you’ve got any of your own tips leave a comment too – see you on my next videohey everyone 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 videos coming soon

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