1) Stop dieting - think healthy eating. Eat every three hours. This stops your body from thinking it is starving (a stress), reduces cortisol (so it won't store fat), boosts metabolism (food is plentiful so the body does not need to store it) and stops cravings and binges (blood sugar hasn't dropped because you are keeping it topped up). Because you are eating regularly you will not feel hungry and so your appetite is under control. The end result is that you burn up fat and the best news of all is that the fat around your middle will be the first to go.

  • Eat three main meals, but make them smaller than you would normally
  • Eat a mid-morning and mid-afternoon snack
  • Avoid starchy carbohydrates after six in the evening (even brown rice and wholemeal pasta!)

2) Eliminate all sugar and refined carbohydrates

3) Add protein to each meal

4) Eat essential fats

5) Don't eat on the run

6) Watch what you drink

7) Change the way you think about food. (80:20 rule, not about being good or bad - be positive)


EXERCISE

(SOURCE; Fat around the middle - Marilyn Glenville)

FOOD PLAN:

RECOMMENDED SUPPLEMENTS

The body utilises vitamins and minerals to manufacture stress hormones and also to reduce the  effects of them! If the body has been under sustained stress the body will need extra supplementation of these vitamins and minerals to allow the body to use them for their normal functions as well as dissipating the effects of the stress hormones.

  • Chromium (chromium polynicotinate) - used to metabolise sugar - helps insulin - balances blood sugar - reduces cortisol
  • Magnesium (magnesium citrate) - balances blood sugar - used in energy production - bone health - heart rhythm regulation - reduces blood pressure.
  • Zinc (zinc citrate) - Production of stress hormones, insulin, sex hormones. Maintains healthy liver and immune system, affects leptin (hunger hormone) and controls cortisol.
  • ​B Vitamins - (take as a complex) - needed for adrenal function, glucose conversion to energy, metabolism of EFE's, controls homocysteine (toxic by-product)
  • Vitamin E (d-alpha-tocopherol) - Antioxidant (mops up free radicals), prevents abnormal blood clotting.
  • Co-enzyme Q10 - used for energy production and carb metabolism, fat burning, lowers glucose and insulin, lowers blood pressure.
  • Omega-3 fish oils - increase cell responsiveness to insulin and leptin.
  • Vitamin C (ascorbate) - Regulates blood sugar, burns fat whilst exercising, helps reduce cholesterol, lowers blood pressure, assists adrenal function.

WHAT TO EAT

(and what not to eat)

  • Include protein (vegetable or animal) with every meal
  • Swap from refined carbohydrates (white flour, white rice, pasta) to whole carbohydrates (rye, oats, brown rice, corn pasta, quinoa)
  • Reduce consumption of potatoes and sweet potatoes
  • Eliminate sugar and honey
  • Change from tea, coffee, colas to mineral water, herb teas or grain coffee.
  • Reduce saturated fat and include foods containing essential fatty acids (oily fish, nuts and seeds)
  • Add spices to your food such as cloves, turmeric, cinnamon and bay leaves as these are known to have a positive effect on insulin. Try sprinkling cinnamon on your porridge in the mornings.
  • Eliminate soft fizzy drinks.
  • Avoid foods and drinks that contain artificial sweeteners.
  • Avoid bananas, grapes for the first three months.
  • Avoid fruit juice (unless very diluted)
  • Stay away from foods that are labelled low fat, low calorie or diet.
  • Reduce your intake of red meal, chicken and cow's dairy products (milk, cream, cheese)
  • Use organic live plain yoghurts as the dairy food of choice and in moderation sheep's and goats cheese.
  • Eat more fish and eggs
  • Eat more beans (lentils, kidney beans, chick peas etc) and organic soya products.
  • Eat more nuts, seeds and avocados.
  • Eliminate margarines and use organic butter instead.
  • Eliminate alcohol, or, at least, dramatically reduce consumption and stick to wine or spirits NOT beer.

FAT AROUND THE MIDDLE - ACTION PLAN

Click here to go to the recommended FAT AROUND THE MIDDLE RECIPES