Nutrition experts reveal how to shed belly weight FAST – Daily Mail

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Nutrition experts reveal how to shed belly weight FAST – Daily Mail

A sports nutritionist has broken the ‘fundamentals of fat loss’ down in a simple yet eye-opening graphic shared on Instagram.

Ryan Pinto, the founder of High Performance Nutrition Australia and the nutrition provider for the South Sydney Rabbitohs rugby league team, posted the viral graphic on his social media page to highlight how simple fat loss is to achieve.  

‘If you know the absolute fundamentals, you can pick and choose behaviours based on your own personal preference,’ he wrote.

‘The weight loss industry loves focusing on the extremes like “You HAVE to eat six meals a day to spike your metabolism” or “You HAVE to train fasted for fat loss”.

This post by Ben Carpenter was shared by High Performance Nutrition AU to highlight what matters most when it comes to losing body fat 

Australian dietitian Susie Burrell (pictured) said if you can’t shed fat and are eating properly then you may have insulin resistance 

What is important when it comes to fat loss? 

Important: A calorie deficit 

Advisable: An easy plan, an active lifestyle, resistance training, nutritious food and adequate sleep 

Not important: The ‘best diet’, your carb to fat ratio, calorie cycling, what time of the day you eat, what time you train, what you eat after you workout 

Pointless: Food avoidance, cheat meals, juice cleanses, weight loss teabags, quick fixes and false promises

Source: Ben Carpenter  

‘Let’s make nutrition as simple as possible rather than over complicating it.’

The graphic broke fat loss into four categories – two of which were deemed important for fat loss and two that were labelled unimportant. 

A calorie deficit was deemed a ‘non-negotiable’ while things like food avoidance, cheat meals, juice cleanses, weight loss teabags and ‘quick fixes’ were dubbed pointless. 

And while many think popular diets, calorie cycling, meal quantity, training times and post-workout meals are critical, these were among those labelled less important. 

‘Highly advisable’ habits included easy plans, adequate protein, resistance training, an active lifestyle, nutritious food and adequate sleep.  

While these may seem simple enough, Australian dietitian Susie Burrell said if these habits are being adopted and fat loss is not achieved, there could be other issues going on

A calorie deficit was deemed a ‘non-negotiable’ for fat loss while things like food avoidance, cheat meals, juice cleanses, weight loss teabags and ‘quick fixes’ were dubbed pointless

‘For any regular exerciser, the balance of exercise and diet required to support weight loss is generally well understood – eat fewer carbs and calories, get enough movement and cardio and add in some weights to change body composition and increase metabolic rate,’ she wrote on her website

‘An interesting scenario arises when it seems that no matter how many workouts you do, nor how few carbs or calories you consume, nothing seems to budge.’

The common issue? Imbalanced insulin levels. 

‘Whenever I see a client who is carrying 10-20 extra kilos, despite eating relatively well and exercising regularly, I question whether their insulin levels may be out of whack,’ she wrote.

And while many think popular diets, calorie cycling, meal quantity, training times and post-workout meals are critical, these were among those labelled less important for fat loss 

What are the signs of insulin resistance? 

Fatigue is common as glucose is not being taken to the cells as efficiently as it should be. 

Sugar cravings are too common, as insulin and glucose levels fluctuate widely during the day. 

Perhaps the most powerful sign that a degree of insulin resistance may be present is in the way that fat is deposited on the body. 

Insulin likes to deposit fat around the abdominal area, which is why women (and men) with severe insulin resistance have a large belly, and the reason that a waist measurement greater than 80cm for a female too may be a sign that insulin resistance is present. 

‘Insulin is the hormone that controls both glucose and fat metabolism in the body, and high levels of insulin over time can make weight loss very difficult.’

Insulin resistance is clinical and occurs when the hormone responsible for glucose levels is not working as it should.  

‘Over time, numerous factors including a diet high in processed carbohydrates, a relatively inactive lifestyle and often genetics insulin becomes less and less efficient at processing the glucose we consume in carbohydrate based foods such as bread, cereals, fruit and sugars,’ she explained. 

‘The unfortunate thing when it comes to weight control is that the higher the amount of insulin that you have circulating in the body, the harder it becomes to burn body fat. 

‘This means that if you have insulin resistance, you can be eating an extremely healthy diet, exercising as recommended and actually physically unable to lose weight.’

‘Highly advisable’ habits included easy plans, adequate protein, resistance training, an active lifestyle, nutritious food and adequate sleep

To treat and/or prevent this issue, Susie recommends a ‘high protein, moderate carbohydrate diet which eliminates as much processed carbohydrate from the diet as possible’. 

‘Getting the right mix of movement and high intensity training is a crucial component of managing IR long term, as the right types of exercise can actually teach the muscle to burn carbohydrates efficiently again,’ she added.

‘Ideally a mix of plenty of movement via 10 000 or more steps a day, coupled with 4-5, 30-40 minute high intensity cardio training sessions such as running, aerobics classes or even Zumba are ideal. 

She said that while weights training is often prescribed, focusing on cardio training and plenty of movement is a better option in this case. 

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  143. I’m sorry, I didn’t catch your name Recall what happened in Mecca and the events after the Great Flight to Medina and back to Mecca – are all bloody events of violence, looting, murder and forcible conversion

  144. Could I have a statement, please? Meanwhile, those who used two or three devices were 50% more likely to sleep for less than five hours compared to those who used just one device

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  146. Canada>Canada It would be laughable, but at a time when zealots treat cartoons as an occasion for bloodshed , it’s a sad, serious sign that truly moderate Muslim leaders are hard to come by in the Middle East.

  147. I’m originally from Dublin but now live in Edinburgh On Wednesday, ServiceNow Inc, which makes software to automate and manage IT services, isexpected to beat profit estimates during the third quarter, according to StarMine

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  154. What’s the current interest rate for personal loans? “About 20 state leaders have confirmed their attendance, and the North Korean leader is among them,” South Korea’s Yonhap news agency quoted the office of Kremlin spokesman as saying in response to its question to President Vladimir Putin’s spokesman.

  155. What’s the current interest rate for personal loans? Grant, 54, has also been active since 2011 in the Hacked Off campaign, which is dedicated to raising awareness about the victims of press abuse

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  168. What university do you go to? Even with Stoudemire out of the lineup, Cole Aldrich has started the past two games ahead of Dalembert, giving the Knicks’ 14 different starting lineups through 30 games under first-year coach Derek Fisher.

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  171. Your account’s overdrawn Project Ara leader Paul Eremenko said Google has 11 prototype modules, but the goal is to have 20 to 30 by the time it goes on sale, Mashable reported.

  172. I wanted to live abroad Possibly a British national, the killer is just one of hundreds of European Muslims drawn to join Islamic State, who authorities say pose a security threat to U.S

  173. I’m a member of a gym A short walk away is West Street, a once-declining commercial strip now lined with grocery stores, delis and information centers for the eastern European community

  174. Languages Meanwhile as these Mercury and Venus events occur all month, Mars may be seen about 20 degrees above the southwest horizon and about 10 degrees above Venus.

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  176. Recorded Delivery Yet each man has his strengths, and one is that their knowledge and descriptions of boxing are deeper than any from the celebs on camera, including Ron Howard, Denzel Washington, Mark Wahlberg and Spike Lee

  177. I’d like to open a personal account soil because the hackers not only stole huge quantities of data, but also wiped hard drives and brought down much of the studio’s network for more than a week.

  178. Wonderfull great site Nierengarten and his team at Wedbush note that the updated data from Bluebird suggests the first four beta-thal patients treated with LentiGlobin are now transfusion-independent.The Wedbush analysts point out that the vector copy number (VCN) of 1.2 in the SCD patient is in-line with the VCN in beta-thal patients who became transfusion free

  179. What’s your number? In Sweden, where artist Lars Vilks has lived under policeprotection since his portrayal of the Prophet Mohammad as a dogled to death threats, Expressen republished Charlie Hebdo’s lasttweet mocking Islamic State leader Abu Bakr al-Baghdadi.

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  182. I’m not working at the moment “We know that the major breast cancer susceptibility genes BRCA1 and BRCA2 are also linked to prostate cancer,” Beebe-Dimmer told Reuters Health by email

  183. How much is a Second Class stamp? They remain 4 games off the pace with seven to play, and their tragic number for mathematical elimination is down to four.

  184. Could you ask him to call me? This is because this whole debate has been based on politics – and this activity is people just saying 'enough of talk'

  185. I’m from England A survey out Sunday put the “Yes” camp ahead for the first time, sending Britain’s major party leaders rushing up to Scotland to promise new devolved fiscal powers if Scots vote to stay in the UK.

  186. Are you a student? They say surveillance video showed him pick it up after the woman was hit by a train at the Downtown Crossing station Thursday night.

  187. I never went to university Obama said at a news conference in November, just after sweeping election victories gave Republicans control of both houses of Congress, that he would seek fresh authorization from lawmakers so the world knows Washington is “united behind this effort.”

  188. In a meeting “From the very beginning our founders have aspired to create a company founded by Chinese people but that belongs to the world,” said executive chairman Jack Ma in the regulatory filing with the Securities and Exchange Commission.

  189. Could you ask her to call me? The studies all looked at any links between spontaneous premature (preterm) births and stroke, heart disease and overall cardiovascular health

  190. Do you have any exams coming up? As international involvement ramps up, Salloum says it will be important to maintain lines of communication, which could be a tricky process given the political tension between the U.S., Cuba and China

  191. What company are you calling from? The index extended gains in the early afternoon, withtraders citing comments from the head of the InternationalMonetary Fund that the European Central Bank should share riskif it embarks on bond buying, as the market expects it will onThursday.

  192. Enter your PIN Three people died in the bombing: restaurant manager Krystle Campbell, 29; graduate student Lingzi Lu, 23; and Martin Richard, 8

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  194. I’m self-employed We will be looking at anything that may be wrong with the vehicle that may have contributed or caused this in any way to what’s occurred.”

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