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How to lose visceral fat: An effective way to measure portion sizes to lose the belly fat

Portion control is key in restricting the amount of calories you consume in a day. How can you manage your portion sizes? Find out here.

An Oxford professor, Fredrik Karpe, looked into how people can most effectively lose visceral fat.

He teamed up with the Director of Research, Professor Dylan Thompson, from the University of Bath.

For their six-week experiment, they enrolled 35 volunteers – all of whom were overweight – to take in the study.

People within the “activity group” increased the amount they exercised under the guidance of Dylan’s team.

The “milk drinkers” consumed nearly one litre of milk everyday throughout the experiment, while keeping the rest of their diet and exercise regimes the same.

Then the “abdominal crunches group” performed a regime of sit-ups everyday.

The results revealed that the diet group “lost the most amount of weight”.

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On average, those in the diet group lists around 3.7kg of weight during the time frame of the experiment.

Interestingly, it was also every member of this group that experienced a 14 percent reduction in visceral fat levels.

The researchers noted: “This clearly shows that visceral fat is preferentially lost with a short-term effective dietary restriction.”

How were portion sizes controlled?

The diet group was assigned a diet whereby they used their hands to measure portion sizes.

Everyday, aim to eat three fist-sized servings of “starchy carbohydrates”, such as pasta, rice, breakfast cereals, bread or bulgur wheat.

Additionally, eat two palm-sized servings of protein (fish, meat, eggs, nuts, lentils, kidney beans or soya products).

Enjoy two cupped handfuls of vegetables (not including potatoes) or salad, and two fist-sized servings of fresh, frozen or canned fruit.

Finally, only have two servings of fat or oil that cover the tip of your thumb.

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