A doctor has shared her tips for getting rid of belly fat before summer — and one of them might surprise you
dr Sara Kayat says you should stay away from fad diets, which can do more harm than good.
While they can provide quick results, they’re unhealthy in the long run, suggests Dr. Sara before.
The resident doctor on ITV’s This Morning said: “There are a lot of celebrities out there who support them but they don’t work.
“In the end it ends up playing yo-yo games, it can affect your metabolism, it can affect the way your body stores fat.”
dr Sara told The Mirror that restricting your food intake could mean you’re “actually eating more”.
Eating minimal food works to burn fat until you crack and munch everything you’ve been missing — cakes, cookies, and pizza.
This can happen during and after the “diet” when most dieters put on all the weight they’ve lost.
dr Sara shared her four other top tips for healthy fat loss:
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Chew, chew, chew, swallow.
It’s the basics of eating that Dr. Sara has strongly encouraged people to come back to them.
She said: “Learn how to eat right again.
“Have a table, a plate, learn to chew, learn to appreciate the flavor on your plate instead of scooping it up on your way to work, at your desk, or in front of the TV.”
All of these habits are part of mindful eating when you focus on the food you are eating without distractions.
Chewing thoroughly, eating without watching TV, and focusing on how you feel when you eat can contribute to post-meal satisfaction and avoid overeating afterwards.
This, in turn, helps “in maintaining a healthy body weight,” says Dr. Sara. One study showed that those who watched TV at dinner lost weight six times faster.
At the core of mindful eating is “appreciating hunger cues” — that is, eating when you’re hungry and restraining yourself when you’re not.
Many people lose touch with their hunger cues while dieting and instead follow a rule book of times and types of foods.
Dieting also leads to binge eating – when someone eats a large amount of food in a short period of time – which can be prevented by mindless eating.
There is no right or wrong when it comes to snacking and weight loss.
dr Sara said, “For some people grazing works, for others they need that structure in their day or they end up grazing too much.”
If you’d rather break up the day with a bite to eat, make sure you choose the right foods.
This can actually aid your weight loss by preventing you from overeating at mealtime.
dr Sara said: “If you’re feeling hungry and your choice is to stuff yourself with other foods or have a small snack, eat a snack and make sure it’s good for you.
“An ideal snack is something like nuts.
“They’re really high in healthy fats, fiber and protein – all to help stabilize blood sugar so you don’t get these massive cravings.”
“And to make you feel full longer.”
Avoid sugar and carbohydrates, which spike blood sugar levels and make you hungry again quickly.
The truth hurts – alcohol is your worst enemy when it comes to weight and belly fat.
Consider at least reducing if you want to get a flat stomach.
dr Sara said: “There are now so many really good soft and non-alcoholic drinks that we have the opportunity to swap them out.
“A lot of people just miss that flavor, and we have that option now, so it’s a really viable option for people.”
Stock up on the right foods
You don’t have to be hungry when trying to lose fat.
“Eat more of the right foods” is a mantra of Dr. Sara.
This means foods that are lower in calories but high in nutrients — mostly plant-based, she said.
Fruits and vegetables would fall into this category alongside lean meats.
Prepare each meal so that it includes plenty of fruit or vegetables, a serving of protein, some carbohydrates, and healthy fats.
In addition to a healthy diet, Dr. Sarah movement.
“You have to build it up really slowly or it’s going to be easier to fall off that training wagon,” she said.
“Try to find the joy of it.”
For anyone who wants to exercise without paying for a gym membership, Dr. Sara, “fitting the workout into your usual routine.”
Walk instead of taking the bus, do gardening, or bike to work to even slightly increase activity levels.
https://www.thesun.ie/health/8778492/how-to-blast-belly-fat-without-dieting/ I’m a GP – here are 5 ways to get rid of belly fat and it has nothing to do with dieting