A DOCTOR gave his tips for losing belly fat ahead of summer – and one of them might surprise you
Dr. Sara Kayat says you should avoid fad diets, which can cause more harm than good.
Although they can provide quick results, they are not healthy in the long run, suggests Dr. Sara.
The resident doctor on ITV’s This Morning said: ‘There are a lot of celebrities who endorse them, but they don’t work.
“You end up yo-yoing, it can affect your metabolism, it can affect how your body stores fat.”
Dr Sara told the Mirror that limiting your food intake can mean ‘you eat more’.
Eating minimal food works to burn fat until you break down and stuff yourself with everything you’ve been missing: cakes, cookies, and pizza.
This can happen during the “diet” and later when most dieters gain all the weight they lost.
Dr. Sara revealed her other four tips for healthy fat loss:
Chew, chew, chew, swallow.
These are the basics of the diet that Dr. Sara urged people to return to.
He said, “Learn to eat right again.
“Take a table, a plate, learn to crunch, learn to appreciate the flavors of your plate rather than shoveling it on your way to work or to your office, or in front of the TV.”
All of these habits are part of mindful eating, when you focus on the foods you eat without distraction.
Chewing well, eating without watching TV, and focusing on how food makes you feel can help you feel satisfied after a meal and avoid overeating later.
This in turn helps to “maintain a healthy body weight”, says Dr Sara, with one study showing that those who avoided TV at dinner lost weight six times faster.
The essence of mindful eating is to “honor the hunger cues,” meaning eating when you’re hungry and holding back when you’re not.
Many people lose touch with hunger cues while dieting, instead following a rule book about times and what types of foods to eat.
Diet also leads to binge eating – when a person consumes a large amount of food in a short time – which reckless eating can help prevent.
There’s no right or wrong when it comes to snacking and losing weight.
Dr Sara said: “For some people grazing works, for others they need this facility during their day or else 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.
It can actually help you lose weight by avoiding overeating at mealtimes.
Dr Sara said: “If you are hungry and your option is to binge on other foods or have a small snack, snack and make sure it is good for you.
“An ideal snack is something like nuts.
“They’re really high in healthy fats, high in fiber and high in protein – all to help stabilize your blood sugar so you don’t have those huge cravings.
“And to help you feel full longer.”
Avoid sugar and carbohydrates which will raise your blood sugar and make you hungry quickly.
The truth hurts: alcohol is the worst enemy of weight and belly fat.
At least consider cutting back if you want to achieve a flat stomach.
Dr Sara said: ‘There are so many great low-alcohol and non-alcoholic drinks out there right now that we can swap.
“A lot of people don’t have that taste and now we have that option, so it’s a really viable option for people.”
Stock up on good 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.
That means foods low in calories but high in nutrients, mostly plant-based, he said.
Fruits and vegetables would fall into this category, as well as lean cuts of meat.
Prepare each meal with plenty of fruits or vegetables, a serving of protein, carbohydrates and healthy fats.
In addition to a healthy diet, Dr. Sara recommended exercising.
“You really have to build it slowly, otherwise it’ll be easier to fall off that tow truck,” he said.
“Try to find joy in it.”
For anyone who wants to exercise without paying for a gym membership, Dr Sara advised to “fit exercise into your regular routine”.
Walk instead of taking a bus, garden or cycle to work to increase activity levels even slightly.