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Now everybody understands the phrase: how to lose belly fat. What you might be asking yourself is what is “how to lose belly fat with PFE” all about.
First off, what is PFE:
- Portion Control of Food
- Fasting: The use of intermittent fasting for weight loss
- Exercise: how to use exercise to burn calories and tighten up the body
The combination of these three areas has helped me drop 65 pounds and reduce my pant size from a size 52 to a size 44.
It could have been better, I lapsed occasionally, especially around the holidays. Overall, I am happy with the direction that I am heading.
Let’s look at these three areas and see how they work together to eliminate belly fat and aid in weight loss.
Portion Control Eating
Key point here is to burn more calories than you are consuming. This can be accomplished by:
- Mindful eating – one way to do this is not to eat while watching TV or reading
- Eating a healthy, balanced diet – this is a key for not only your overall health but, also, your ability to exercise efficiently
- Measuring your food accurately – this might require a scale and measuring instruments, because we all seem to think we are eating less than we are.
- Listen to your hunger cues – pay attention to your own body and what it requires or doesn’t
- Eat non-packaged foods – eat as naturally and organically as possible
I started my program using Nutrisystems. It worked for me because it taught me portion control of my eating. My meals were planned out and were balanced,
My biggest negative with Nutrisystem is that it is pricey and may not fit everyone’s budget.
I have become a huge fan of intermittent fasting as a vehicle for weight loss. First off, this is not a diet but an eating pattern.
In our human history, fasting periodically, is more natural than always eating three meals per day.
The three most popular methods of IF (intermittent fasting) are:
The 14:10, 16:8, or 18:6 hours of fasting and eating. I started with a 14:10 for one week; than a 16:8 for another week; and now I use the 18:6 hours of fasting and eating. It is easier than it sounds. I eat between 12:00 pm and 6:00 pm. For most of the fasting period, I am sleeping. Most people will find the 16:8 as the most sustainable program.
- Eat-Stop-Eat: This is fasting for 24 hours, once or twice a week. This can be a little difficult to start out with. I do this once a month, just to purge the system.
- The 5:2 Fast: Consume 500 calories on two non-consecutive days of the week and eat normally the other days. I haven’t tried this fast, so I can’t pass anything on about it.
Fasting causes several things to happen in your body, at the basic level. Your HGH (growth hormone) skyrockets, thus generating fat loss and increasing muscle buildup.
Insulin sensitivity improves and levels of insulin drop, which makes stored fat accessible. Growth hormone goes up and insulin levels go down. This is all great for your internal system.
Studies have shown that IF (intermittent fasting) can cause a 5-10% weight loss in 1-3 months, just by itself.
In, and of itself, I have not found exercise to be that effective at reducing my weight. This my be two fold with me:
- My exercise program was generally 30-60 minutes in duration
- The exercise always seemed to stimulate my appetite, lol
That is not to say that the exercise program has had no benefits for me:
- I feel better
- Improved my balance
- increased my flexibility
- boosted my cadio system
- was a stress reducer
- lowered my blood pressure
By combining all three components, I have reduced my belly fat, improved my mental health, lowered my blood pressure, and I have been taken off all drugs that had been prescribed to me.
This is a system worth checking out.