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If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting every day AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you. The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the number of calories that our body burns to metabolize and use the foods that we ingest. And one of the unique fat loss benefits of unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole-grain, less processed foods instead. Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat-loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and this is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result. Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include in your diet but choose the highly satiating ones. This will enable you to better adhere to your diet and minimize any excess snacking you may be doing that sabotages your calorie deficit. For example, even with calories equated, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is to look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite respond

Lose weight. This video is on exercises to lose belly fat, exercises to lose weight, lose belly fat, and weight loss exercises. This week's video is a two-part episode on how to lose belly fat and weight. This episode will be focusing on exercises anyone can do at home to lose weight and belly fat, the first episode was on dietary advice. I've received a lot of messages and comments to make a video on this topic and now it's finally ready. I hope my tips help you and always remember you’re awesome! WHAT IS BELLY FAT: You see the problem is that fat, isn’t just the inch you can pinch known as subcutaneous fat the real danger is the fact that’s in your abdomen and surrounding your internal organs known as visceral fat. Studies have shown visceral fat puts us at higher risk of heart disease, and type 2 diabetes and in women, it’s even shown to increase the risk of breast cancer. THE SCIENCE BEHIND THESE EXERCISES AND WEIGHT LOSS: If done correctly after 6 weeks the study showed a loss of just over 2cm around the waist of the participants which is great and you can do this without any diet change and see a difference. Now, these results are good but they’re not as good as the diet change group which I spoke about in the first part of this video who lost 1kg a week and 5cm around the waist after 6 weeks. And this is because the participants who only did the abdominal exercises so no diet change only really improved their muscle tone. Now you might be thinking but Abraham what do you mean by that? Well, we know by increasing your muscle tone you are essentially holding fat in with muscle so they haven’t reduced the fat around the waist but it does give a thinner appearance hence the 2cm reduction. This is why it’s important not to be fixated on just doing abdominal crunches to try and lose weight or belly fat. Yes, these exercises have been shown to give a 2cm reduction in waist size after 6 weeks. But you also really need to make those dietary changes as explained in part one of this video for maximum impact. If you do the diet correctly you should expect to lose 0.5 to 1kg every week which is great but here’s the best part after 6 weeks the study showed that each individual also reduced their dangerous visceral fat by 14% and they reduced their cholesterol, blood pressure and had a 5cm reduction in their waistline and that’s without any exercise so just imagine the results if you merge these abdominal exercise and diet change.