Excess belly fat is hard to shift and apart from being an unwanted bulge, it may increase your risk of type 2 diabetes, high blood pressure and even cancer, among other illnesses. Unfortunately, this type of fat is also very stubborn and typical diets and rigorous exercise regimes rarely work.
With the countdown to Christmas now on, we ask the UK's leading nutritionist and author of bestselling Fat Around The Middle Dr Marilyn Glenville to explain why we put on weight around the middle and how to get rid of it.
So now you know the cause, here are 10 golden rules for losing fat around the middle...Stop dieting and don't count calories
1. Eat every three hours
2. Don't skip breakfast
Date and chia pudding is perfect for breakfast
3. Eliminate or reduce all added 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 and you end up caught in a catch 22 situation. Swap to whole grain alternatives that release energy slowly.
4. Add protein to each meal
It slows down the rate that stomach processes food and delays 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, that keep your sugar levels at bay.
5. Eat essential fats
Long term dependency on low fat products might mean that you’re consuming less saturated fat, but also that you deficient in the good fats – essential fatty acids, found in oily fish, nuts and seeds. They help to boost your metabolism so don’t forget to include them in your diet.
6. Don't eat on the run
7.Watch what you drink
8. Exercise
9. Add magnesium
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