Doctor and host of This Morning Sarah Kayat told how to get rid of belly fat. First, measure your waist.
Doctors say that you need to pay attention not only to weight, but mainly to your waist. An increase in waist circumference, that is, fat on the abdomen, is a direct sign of insulin resistance, and this leads to obesity and the development of type 2 diabetes. By Russian standards, for men, a critical mark is a waist of 102 centimeters, for women – 88.
Five tips from Sarah Kayat for those who want to lose weight.
Eat mindfully
— Learn to eat right! Sit at the table, take a plate and cutlery, chew, eat, feel the taste, smell, and rake in a spoon like a zombie, staring at a TV or a smartphone,– the expert noted.
Eat more of the right foods
– You need to eat more of the right foods, low-calorie, higher in nutrients. Snacking is okay, but we need to choose the right snacks. The ideal snack is something like nuts – they are rich in healthy fats, fiber and protein, that is, everything that helps stabilize blood sugar levels so that you do not have such strong food cravings, and to be fuller for longer,, the expert said.
Four to five small meals a day can help you lose weight
However, some people respond better to a slight fast between meals, the so-called intermittent fasting.
Limit your alcohol intake
Alcohol contains a lot of calories, and also leads to a loss of control. When you're drunk, you can easily coax yourself into a pizza or a piece of cake.
Avoid rigid diets
They work in the short term. When you return to your regular diet, you will not only regain your weight, but gain even more weight. Extreme diets have an extremely negative effect on metabolism, and the body, which has survived such restrictions, will make fat reserves from literally everything. and cancer. The experts conducted a study involving 80 overweight volunteers. As soon as their sleep was normalized, that is, everyone began to sleep for 8.5 hours every day, their appetite was “curbed” and the daily calorie intake was reduced by 500 kilocalories.
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