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Weight and Waist Reduction Pointers 13 through 15  

3rd Nov. 2021

Hi and Welcome Back to this "Belly Fat" and Weight/waist reduction series of articles. There are about 20 suggestion all in total and today we'll cover 13, 14 and 15.

13.‭ ‬Think about what you're eating

Don't simply reach for what looks good. Think about what you'll eat and if it's good nutrition or not. It's a simple thing to do but improves your health dramatically.

Many factors can help you lose weight and belly fat,‭ ‬but‭ ‬consuming the right amount of food‭ ‬daily is a major factor.‭ ‬Reduce the sugars to‭ “‬nothing‭” ‬or nearly nothing,‭ ‬reduce grain intake‭ (‬rice,‭ ‬wheat and other grains‭)‬,‭ ‬eat a little less than you have been habitually eating.‭

There’s a Japanese tradition called Hari Hatchi Bu. The tradition is ‬that you eat until you feel like you’re about‭ ‬80%‭ ‬full and then leave the dining table.‭ ‬It’s a good idea and it is proven to work very effectively‭ ‬for weight maintenance.

Some nutritionists recommend tracking calories,‭ ‬carbohydrates,‭ ‬and keeping diaries.‭ ‬That’s exactly the sort of‭ “‬weight reduction diet‭” ‬that you’ll try for a while and then leave‭! ‬Why‭? ‬Because it’s drudgery.‭ ‬You hate doing it.‭ ‬It’s a form of punishment or torture.‭ ‬It ruins the pleasure of dining.‭ ‬It’s an idea created by‭ “‬scientists‭” ‬who know nothing of human behavior.

Here’s an easier idea.‭ ‬Make a fist.‭ ‬Look at it.‭ ‬That size amount of vegetables per meal is what you should eat and about half that much for protein.‭ ‬There,‭ ‬DONE.‭ ‬That’s all the calorie and carbohydrate counting you need.‭ ‬Just avoid the bad stuff and eat the naturally healthy stuff.

Eat brightly colored fruits and vegetables.‭ ‬The prettier they are,‭ ‬the more vitamins and minerals they contain,‭ ‬and the more we are naturally attracted to them.‭ ‬If you’re attracted to the colors in this picture,‭ ‬it’s not surprising.‭ ‬It’s natural for all of us.‭ ‬Watch any baby learning to walk.‭ ‬What colors do they reach for‭?

The key to your good health.

Instead of keeping a diary about what you eat just remember what you eat and like and recall how well you feel when you eat healthy food.‭

Think about what you will eat before dining.‭ ‬If you are at home you can think a while about what you’ll make and stay with the good healthy foods.‭ ‬If you’re dining out at a buffet style restaurant choose the vegetables and meats,‭ ‬fish,‭ ‬eggs,‭ ‬and soups.‭

Avoid the breads,‭ ‬deep friend breaded foods,‭ ‬and sweet and sour sauces.‭

Avoid alcoholic beverages.‭

You don’t have to show off to friends about how much money you can spend.‭ ‬Just quietly go about getting healthier and they’ll see in you something they know they need to do too,‭ ‬especially as they see you getting slimmer and looking younger.

If anything about money is in this discussion,‭ ‬it should not be about spending.‭ ‬It should be about saving and investing.‭

Maybe part of the weight reduction routine should include a visit to a trusted investment advisor.

14.‭ ‬Eat fatty fish every week

Fatty fish is a very healthy food.‭ ‬These fish are‭ ‬rich in high quality protein and omega-3‭ ‬fats that protect you from disease.

Here‭ ‬are‭ ‬7‭ ‬of the best fish to eat for improved health.‭

  1. Wild-caught salmon.‭ ‬Salmon is a good‭ ‬source of vitamin D and calcium‭
  2. Tuna.‭ ‬Tuna is generally safe to eat in moderation.‭
  3. Rainbow trout‭
  4. Pacific halibut
  5. Mackerel‭
  6. Cod
  7. Sardines
  8. Herring

Some evidence suggests that these omega-3‭ ‬fats may also help reduce visceral‭ (‬organ‭)‬ fat.

Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat.‭

You’ll notice many‭ “‬hack writers‭” ‬who know nothing of physiology or nutrition will tell you eating fat will make you fat,‭ ‬eating salt will make you salty,‭ ‬eating sugar will make you sweet,‭ ‬drinking orange juice will make your hair color orange,‭ ‬drinking coffee will make you turn brown.‭ ‬Idiots‭! ‬And‭…‬.‭ ‬Their editors are even worse for letting such nonsense pass.‭

You can buy fish liver oil supplements as liquid or as capsules at a health store or perhaps some drug stores.‭ ‬If that can improve your liver health and reduce fat around organs it’s a supplement you can take daily.‭ ‬Don’t go overboard.‭ ‬Take it as directed with food,‭ ‬not on an empty stomach.

Aim to get‭ ‬2‭–‬3‭ ‬servings of fatty fish per week.‭ ‬Good choices include:

  • salmon
  • herring
  • sardines
  • mackerel
  • anchovies

Eating fatty fish or taking omega-3‭ ‬supplements may improve your overall health.‭ ‬Some evidence also suggests it may reduce‭ ‬belly fat,‭ ‬especially for those‭ ‬with fatty liver disease.

15.‭ ‬Dilute fruit juice by half.‭

You would not eat‭ ‬4‭ ‬or‭ ‬5‭ ‬oranges at once but you might juice and drink them.‭ ‬That doesn’t sound very healthy,‭ ‬does it‭? ‬If you drink a little orange juice chase it with water or dilute it half juice and half water.‭ ‬I said a LITTLE orange juice.

Although fruit juice provides vitamins and minerals,‭ ‬it contains as much sugar as soda and other sweetened beverages.

Drinking large amounts may carry the same risk for abdominal fat gain‭

An‭ ‬8-ounce‭ (‬240-mL‭) ‬serving of unsweetened apple juice contains‭ ‬24‭ ‬grams of sugar,‭ ‬half of which is fructose‭ ‬or fruit sugar.

To help reduce excess belly fat,‭ ‬replace fruit juice with water,‭ ‬unsweetened iced tea,‭ ‬or sparkling water with a wedge of lemon or lime.‭ ‬Sparkling water contains carbon dioxide and is slightly more acidic.‭ ‬It won’t do you any harm.

This takes us to the end of #15 and there are 5 more to add this week. I hope you're reading a little daily with me. It will do a lot of good for you and as life progresses you'll be glad you followed along and applied what you're learning.

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