Lose Belly Fat

Top Tips for Losing Bellyfat

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Lose Belly Fat To feel ''fit as a fiddle'' you must tone down your middle......Anonymous

All you ever wanted to know about how to lose belly fat, but didn't dare ask
If you want to lose weight, especially the belly fat which has accumulated round your middle, you need to make some lifestyle changes. I recommend following the plan which Dr. Marilyn Glenville, the well-known specialist on women’s health, recommends in her book "Fat Around the Middle".

Dr. Glenville, like many doctors and dieticians, does not recommend dieting in order to lose belly fat. In fact she strongly advises against it. Restricting your diet will give your body the message that there is a famine and cause a stress reaction. This in turn will slow down your metabolism in order to hang on to the fat you have stored. Furthermore, if your blood sugar levels fluctuate, your body will be releasing adrenaline, which is the same hormone it releases when you are under stress. Once more it encourages your body to store fat, which is not going to help you lose belly fat.

Three-Month Eating Plan to Lose Belly Fat

The solution, if you want to lose belly fat, is to eat in a way that tells your body all is well.

Try to stick to these simple rules:

1. Stop dieting
Stop dieting, otherwise your body will think there’s a famine and raise stress levels, which will contribute to fat storage.

2. Eat little and often
Try to keep your blood sugar and energy levels stable by eating every three hours. Eat breakfast, lunch and dinner, plus a snack mid morning and mid afternoon, with no longer than three hours between. Try not to eat carbohydrates after 18:00 hrs.

This will stop those roller-coaster highs and cravings for sweet foods, which is one of the first steps if you want to lose belly fat. Because your blood sugar isn’t allowed to drop, your body will no longer have to ask you for a quick fix. As the blood sugar steadies, so will the mood swings. As your cortisol levels reduce you will automatically start to happier and calmer inside.

3. Don’t skip breakfast
If you miss breakfast completely your body immediately registers famine and hangs on tight to your ample stores of fat.

4. Eliminate all sugar and refined carbohydrates
Avoid any foods that make your blood sugar rise quickly because, as blood sugar drops, again your body releases adrenaline and cortisol to stabilise it once more. Swap to whole grain alternatives.

5. Add protein to each meal
Protein slows down the rate the stomach processes food and slows the passage of the carbohydrates with it. As soon as you add a protein (be it animal or vegetable) to a carbohydrate you change it into a slower releasing carbohydrate, which is a very good thing.

Protein helps in the control of insulin because it slows the rate of digestion. It alsoencourages the production of glucagons, which works in the opposite way to insulin, increasing blood glucose by encouraging the body to burn fat for energy.

6. Eat essential fats
A lifelong dependency on low fat diets might mean you’re consuming less saturated fat, but most people today have unwittingly made themselves deficient in the good fats – essential fatty acids. As the name implies these essential fatty acids (EFAs) are essential and you can only get them from your diet. Your body cannot manufacture them so you have to eat them.
Essential fats are so important as that they help you in a number of ways:

  • They slow down the rate at which the stomach empties, so making carbohydrates even more slow releasing,
  • They boost your metabolism,
  • They make you less insulin resistant,
  • They reduce inflammation.

7. Don’t eat on the run
Don't gives your body the message that time is scarce, you are under pressure and stressed. Your digestive system will also be less efficient. Make a point of sitting down and eating your food as calmly as possible. If your body thinks food is scarce it will start to store and you will not lose belly fat.

8. Watch what you drink
Cut out all caffeine and sugary drinks and significantly reduce alcohol intake (Dr. Glenville suggests cutting it out completely for a month).

9. Change the way you think about food
If you’re really serious about changing your body shape you need to think about food and eating as a way of life, so that healthy, enjoyable eating becomes a habit, something you do everyday without even thinking about it, just like cleaning your teeth.

For a much more detailed breakdown of an altogether healthier way to eat, you should read the book. This can be purchased by cutting and pasting the links at the bottom of this page into your browser.

Alternatively, for free information and advice about healthy eating, please go the the section on healthy eating on this website.

Eat Well

The DASH Diet

Fat Around the Middle - Books and E-books

Source: Dr. Glenville’s Advice for losing fat around the middle. Marilyn Glenville PhD is the UK’s leading expert in nutritional health for women. She is a Fellow of the Royal Society of Medicine a member of the Nutrition Society, a psychologist, author and popular broadcaster.

Dr Glenville is the author of eight internationally best-selling books on health including. : Fat Around The Middle, Dr Glenville runs her own clinics in London and Tunbridge Wells and also has a non-commercial website.

I am not an affiliate of Dr. Glenville and have nothing to gain by promoting her products, but i have read her works and believe that she has much to offer my readers, which is why i have features her work in this section of my website.

You can order the e-book "Fat Around the Middle" or an abridged e-book version Fat Around The Middle E-book by visiting this web-site: http://www.naturalhealthpractice.com

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