I'm going to teach you how to lose weight and belly fat with the help of
science this is going to be a two-part episode this is episode 1 which is all
about dietary advice and episode 2 it's going to be all about different
exercises and if you do merge the two together while 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 you want the health benefits you see the
problem with that 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 mass
of visceral fat can increase your risk of heart disease can increase your risk
of type 2 diabetes and at women it's even be 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 Northpoint 5 to 1
kilograms every single week which is amazing but here's the bed 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
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 ok 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 really well
also if you really want to start to work you need to stop eating snacks and also
you 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 don't worry about remembering what I'm saying
as well I'm gonna leave it all in the description below full detailed
explanation of everything I say and all the different food groups
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 my fish like chicken my soya brothers 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 replace those snaps 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 skim milk and this will be
enough for you 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 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 gonna 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 can have two palm-sized servings per day this
includes things like meat like fish like soy products but cheese is 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 they're 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 stop snacking well 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 and you may not need to lose anyway and
the easiest and quickest way to check this is to check your BMI so what I will
do is I 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 have been shown in the same study that
after six weeks they were used to waistline by two centimeters so check it
out I will leave a link up here and in the description below we'll just imagine
for a second if you do incorporate the exercise with the diet change the
results should be pretty incredible 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 and
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 helped 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 - because I'd love to read it
and I'm sure everyone watching this video would - always remember you're
awesome and I will see you next week it's always a good idea to check your
way status first because you waiting what Oh
Briggs is it coffee break time yes okay so here's how it works you're gonna be
eating many important porcelain trying to spill it off of me ah thank you so
much I really needed this try not to spill it thanks Alex
see you later and that my friends is Alex bricks pharmacy student I think is
in third or fourth year it's a very good guy very good friend of mine and even
brings me coffee and this will be enough for you 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 yogurt you don't have so much okay hey guys
thanks for watching this week's video make sure to click that like follow or
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