00:52 cardiovascular complications it can be a
00:55 really serious problem when we're piling
00:57 on the pounds due to the amount that
00:59 we're drinking so let's look at how we
01:01 can start to shift those pounds and lead
01:03 a healthy and happy lifestyle humans are
01:06 hardwired to store fat and those beer
01:09 bellies can sneak up on us it's part of
01:12 our body system to store energy but
01:14 unlike our ancestors we're not out
01:17 hunting and gathering all day every day
01:20 so we tend not to use that energy so
01:22 unless you've got a fantastic exercise
01:24 regime and a nutrition plan then you're
01:27 probably going to find those pounds
01:28 aren't going anywhere the first thing to
01:31 look at in order to tackle the problem
01:33 is what you're having for your breakfast
01:35 it's important to have a breakfast that
01:37 promotes metabolic plasticity because
01:40 this will allow you to burn the fat
01:42 around your belly much much faster
01:44 breakfast that would be the perfect
01:46 choice include avocados eggs salmon for
01:49 example try and make healthy swabs avoid
01:52 the sugary cereals that you might have
01:54 been having in the mornings and
01:56 definitely avoid skipping breakfast all
01:58 together because this can be seriously
02:00 counterproductive recent studies show
02:03 that people who increase their fibre
02:05 intake by around 10 grams a day noticed
02:08 a drop of around four percent in their
02:10 belly fat and it's easy to introduce
02:12 more fiber into our day there's a whole
02:15 range of foods that include just the
02:17 fiber you need and all you need to do is
02:19 start looking at how you can make some
02:21 healthy swaps and start switching foods
02:24 that are probably adding to your belly
02:26 fat for something higher in fiber and
02:29 lower in sugar now the more weight we're
02:31 carrying the more we increase our
02:32 chances of cardiovascular complications
02:35 and the risk is determined by our waist
02:37 to hip ratio to work this out measure
02:40 both of them and then divide the waist
02:43 by the hips if your score is over 0.9 it
02:46 indicates obesity and a far increased
02:49 cardiovascular risk don't stress if you
02:52 find that your score's over 0.9 you can
02:55 use it as a benchmark to start moving
02:57 forward from and notice how you can
02:59 quickly bring it down with a few
03:02 lifestyle changes that are really easy
03:04 to implement of course exercise is one
03:06 of the most powerful ways for shifting
03:08 belly fat anything that increases your
03:11 heart rate such as running cycling or
03:14 swimming is going to have a massive
03:16 impact by hitting the weights is also a
03:18 great way to start having a significant
03:21 impact so think about how you can bring
03:23 more exercise into your life i joined a
03:26 fitness boot camp recently and not only
03:28 has it allowed me to find connection and
03:31 make new friends i've also noticed a
03:33 huge increase in my fitness and i've
03:36 shifted over five kilograms since i
03:38 joined it wasn't really about shifting
03:40 the weight but i noticed i was carrying
03:42 more around my midriff so that was
03:44 another motivator for me but from my
03:47 perspective it was more about connection
03:49 and making new friends which is an added
03:51 bonus if you're looking to shift that
03:54 beer belly that's been hanging around
03:55 for far too long it's also been proven
03:58 that training in the cold so going for a
04:00 run in the cold or cycling in the cold
04:03 weather moves the belly fat faster so if
04:06 you want to get out in a pair of shorts
04:08 and a vest in the cold weather you're
04:10 going to find that that accelerates the
04:12 removal of the belly fat but you are
04:14 going to need to train you are going to
04:16 need to look at your diet stick to
04:18 healthy lunches watch out for trans fats
04:21 ready meals takeaways i live by the 80
04:25 20 rule 80 of the time i'm very mindful
04:28 about my food i try and avoid sugary
04:31 snacks and i avoid foods that are high
04:33 in saturated fats but twenty percent of
04:36 the time i'll treat myself and i will
04:38 have a nice burger or a pizza if i fancy
04:41 it so try and step away from all or
04:43 nothing thinking eighty percent of the
04:45 time is enough but do make sure you get
04:48 some training and some fitness into your
04:50 regime and it doesn't have to be run in
04:52 a marathon think about what you enjoy
04:54 and what you can bring into your life
04:56 maybe a zumba class or yoga or pilates
05:00 anything that gets that heart rate up is
05:02 absolutely gonna help now of course i
05:04 work with people around the world
05:06 helping them change their relationship
05:08 with alcohol if you carry on drinking
05:10 when you're carrying belly fat you're
05:12 probably going to find that things
05:13 either stay the same if you change your
05:16 diet and you start to bring in more
05:18 exercise or they continue to get worse
05:20 as your metabolism slows down the best
05:23 thing you can do is start to become
05:25 really mindful about how much you're
05:27 drinking and perhaps with the view to
05:29 taking a break if you can take a break
05:31 not only will you notice that that belly
05:33 fat really starts to shift quickly but
05:36 you'll also notice all the other
05:38 benefits of not having alcohol in your
05:40 life you'll start to feel calm you'll
05:43 start to feel far more emotionally
05:45 stable connected with the people around
05:47 you and probably feeling a sense of
05:49 peace in your life i almost guarantee
05:52 that you will feel a whole lot happier
05:54 if you take alcohol out the equation so
05:57 my invitation to you if you're looking
05:59 to shift belly fat is to also take a
06:01 30-day break from alcohol and notice
06:04 everything that changes over that period
06:06 of time explore it with complete
06:08 curiosity and then towards the end of
06:11 the 30 days make a decision as to
06:13 whether you still want alcohol in your
06:15 life or whether you want to extend the
06:17 break many people start off their
06:20 alcohol-free journey by taking a break
06:22 and then extending it and extending it
06:24 again before realizing that they
06:26 actually never want to go back to
06:28 alcohol they can no longer see any
06:30 benefits or any point in drinking so
06:33 there are really three key ingredients
06:35 to shifting that fat that sits around
06:37 our middle and they are nutrition
06:40 exercise and taking a break from alcohol
06:43 and then reviewing the data that you
06:45 gather during that break now you may be
06:47 wondering whether you've got a problem
06:49 with alcohol next to me is a video that
06:52 shares the signs that you might have a
06:54 problem i'd invite you to take a look at
06:56 that because it might just open up
06:58 something for you and allow you to
07:00 discover whether there's an area of your
07:02 life that you need to work on and you
07:04 need to explore with greater curiosity
07:06 click that now it's right next to me and
07:08 i'll see you again on the next video
07:10 very soon
