Healthy eating: what to eat to lose weight

In recent years, the relevance of a healthy lifestyle has increased. Considering all its advantages, people normalize their daily routine, adjust their diet and give up bad habits. “Zogniks” pay special attention to their diet, carefully monitoring the balance of consumed microelements and the number of calories.

Today our resource will help those readers who decide to eat healthy and without harm to their health choose the optimal diet for every day of the week.

Are you interested in this issue? Then be sure to read the article below to the end. We assure you that all the material presented will be useful to every person.

It is important to know

The diagnosis of obesity is made when the waist circumference in men is more than 94 cm, in women - more than 80 cm at any height. Correctly measure at navel level
we must remember: we eat to live, and not “we live to eat”
our recommendations are not a short-term diet, this is how every person who wants to be healthy, live longer and better should eat
remember, for weight loss 80% is proper nutrition, 20% is physical activity
physical activity can begin with walking for 30 minutes 3 times a week, gradually increasing the frequency and intensity of training (target speed - 6 km/hour, walk 3 kilometers every day in 30 minutes) is considered good intensity. Bicycling, swimming, running, and team sports also help well: volleyball, football, basketball, tennis. In good weather, it is preferable to exercise outdoors, in the morning, while you have the strength and the air is not yet heavily polluted with exhaust gases.
the amount of fluid consumed is 30 ml/kg in healthy people, 40 ml/kg in obese people, but not more than 4 liters per day. Try to drink alkaline still water, the pH of which approaches 7. The alkaline or acidic state of water can be determined by special test strips for the oral cavity, which are sold in pharmacies. Here are some examples of water pH measured by us: Elbrussia - 7.0; Aqua Dombay – 6.5; Pilgrim – 4.5; springs of the Caucasus – 4.5; Mountain Top - 4.5 (from this it follows that preference is given to Elbrussia from Cherkessk and Akva Dombay)
nutrition should be varied and balanced. Among protein products, preference is given to red fatty meats (beef, lamb), fish (preferably wild, not farmed and raised outside the wild), eggs, and fermented milk products. Eliminate fast carbohydrates completely (sweets, sugary drinks, white flour products). Replenish carbohydrates with vegetables and fruits, preferably fresh
go to bed no later than 22.30, sleep duration is at least 7-8 hours. The sleep hormone melatonin is a fat burner. You need to sleep in a well-ventilated room with fresh air, at a temperature of +19 degrees

More information about the principles of a healthy lifestyle can be found HERE.

How to maintain a healthy diet if you don't have enough time

In general, creating a menu for the week is not difficult. But cooking can be time-consuming. It becomes much easier for a person to snack on fast food, which greatly disrupts the diet. This is especially true for working people. But don’t get upset and think that now you won’t be able to get rid of excess weight. You just need to contact Be Fit specialists. It offers fresh food delivery for a week. Couriers will deliver food either in the morning or in the evening, at the client’s choice. This will allow you not to deviate from the principles of proper nutrition. Calories and important microelements have already been calculated in the dishes provided by the company. They are as healthy and nutritious as possible.

There is no need to worry about the freshness of the food. Dishes are prepared by experienced chefs immediately before delivery. For each serving, the quantity of products is carefully verified and the grams are observed. This allows Be Fit clients to be provided with an optimal set of food for a healthy diet. You can see sample menus on the website. You can order online by filling out a special form.

Foods that can be consumed without restrictions

cabbage (all types), mushrooms, cucumbers, tomatoes, peppers
lettuce, greens, spinach, sorrel
tea, coffee without sugar and cream
drinking still water
meat (lamb, turkey, veal, beef). Avoid chicken, it contains a lot of hormones and antibiotics (you can only eat homemade chicken)
wild fish
zucchini, eggplant, beets, carrots, green beans, radishes, turnips, green peas (vegetables can be eaten raw, boiled, steamed, baked; frying is not recommended)

The use of fats (butter, mayonnaise, fats) in cooking is not allowed.

What to give up

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat healthy. The main thing is not to overuse potentially harmful products. What does it mean? It's simple.

Even the most harmful chips and similar foods can be eaten, but only periodically and in reasonable quantities. In this case, unhealthy dishes will not bring any harm and will allow you to satisfy the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution you can eat:

chips, kirieshki and similar “pickles”;
all fried, smoked, pickled and salted foods;
coffee and black tea;
lemonades;
sweets and sugar directly;
canned products of any kind;
fatty dairy products;
bakery and similar products.

Perhaps it is better to avoid meal replacements, food additives and sauces completely. Even in small quantities, these products provoke problems in the body’s functioning and are in no way compatible with the idea of proper nutrition. Otherwise, a healthy diet does not require restrictions.

Foods to eat in moderation

milk and fermented milk products of normal fat content, and preferably homemade. Do not use low-fat dairy products!!!
boiled potatoes, preferably steamed
mature legume grains (peas, beans, lentils)
whole grain cereals (no more than 6 tablespoons per serving). Eliminate semolina, white rice, instant cereals
vegetable, meat and fish soups cooked in a second broth
pasta cooked al dente (durum wheat only) (no more than 6 tablespoons per serving)
bread and bakery products - not rich (preferably coarse or whole grain bread, 1-2 pieces per day)
fruits (except those specified in the “exclude” paragraph)
nuts, seeds
eggs

“Moderate amount” means half of your usual serving. Food should be as natural as possible, “roughly cooked” - it is better to undercook than to overcook.

What kind of nutrition can be called correct?

Proper nutrition (sometimes called healthy) involves eating natural foods that only benefit the body. The diet of a person who is planning to eat according to this principle should include dishes that contain the required amount of nutrients. We are talking about the following components:

proteins;
fats;
carbohydrates;
vitamins;
microelements.

It is necessary to count them to ensure the daily requirement. It is also important to follow other rules that make nutrition correct. Thus, fast food, processed foods, carbonated drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew, or bake dishes. You should eat food at the same time every day.

Products that need to be excluded or limited as much as possible

vegetable oil (2 tablespoons per day is allowed, preferably vegetable, flaxseed) and only unrefined
mayonnaise
exclude meat raised with hormones and antibiotics, usually pork and chicken
smoked meats, sausages, frankfurters, wieners
canned meat, fish
sugar, honey
fruits and berries: bananas, grapes, dates, watermelon, melon
preserves, jams
candies, chocolate (if you really want it - 1/4 bars of dark chocolate with a cocoa content of 70-90%)
pastries, cakes and other confectionery products
cookies, pastry products
ice cream
sweet drinks (Coca-Cola, Fanta, etc.)
alcoholic drinks (250 ml of dry red wine, 50-100 ml of vodka are allowed - maximum 2 times a week). Avoid beer completely!!!

Any cooking method is allowed (baking, boiling, steaming, grilling, frying), most importantly without adding fat. Try to use dishes that allow you to cook food without adding fat (steamer, special frying pans, oven, grill).

Best Recipes

In order for proper nutrition to easily become part of life and become an integral part of it, you need to take care of the diversity of your diet. You can purchase a recipe book with photos and step-by-step instructions. Recipes are on thematic sites. Here are some interesting options.

Protein pancakes

The fastest breakfast is protein or protein pancakes. Even a novice cook can prepare them.

Ingredients:

dry protein mixture for baking – 100 grams;
any milk – 100 milliliters;
sugar substitute or berry syrup;
any fruits or berries for decoration and serving.

Mix the ingredients until smooth. Bake pancakes in a dry frying pan without adding oil.

Curd dessert with fruits and gelatin

The favorite dessert of school-age children is cottage cheese with added fruit. It can replace sweets, various confectionery products, and baked goods. It's very easy to prepare; you don't even need to bake it in the oven.

Ingredients:

low-fat cottage cheese – 200 grams;
low-calorie sour cream or Greek yogurt – 100 grams;
sugar substitute or honey to taste;
a tablespoon of lemon juice;
sachet (15 grams) of gelatin;
100 milliliters of water;
any fruit.

Dissolve the gelatin packet in water and leave until it swells. Mix it with cottage cheese, sour cream, sugar substitute until a homogeneous mixture. You can beat it with a mixer or blender. Place the bottom of the bowl with fruit, a curd layer on top, and berries on top. Place in the refrigerator for an hour.

Cheesecakes with bran and banana

Another simple recipe for beginners - light, inexpensive, simple cheesecakes with banana and bran.

Ingredients:

low-fat cottage cheese – 300 grams;
one chicken egg (you can add only the white);
banana;
whole grain flour - 3 tablespoons;
bran – 2 tablespoons;
a pinch of salt;
sweetener to taste.

Mix all ingredients and bake in a dry frying pan without adding oil. Flour can be replaced with oatmeal ground in a coffee maker.

Radish salad

A simple and quick dinner recipe for novice healthy nutrition cooks.

Ingredients:

radish – 150-200 grams;
mixture of lettuce leaves - 100 grams;
one small carrot;
a bunch of green onions;
three cloves of garlic;
salt to taste;
vegetable oil for dressing.

Finely chop the vegetables and herbs, mix with vegetable oil and finely grated garlic.

Beet salad

The simplest, most delicious salad, familiar from childhood, is beetroot.

Ingredients:

boiled beets - one small;
two or three chopped garlic cloves;
three tablespoons of sour cream or Greek yogurt;
salt.

Mix all ingredients. Serve with parsley.

Salad with tuna

A good dinner option is tuna salad.

Ingredients:

tuna canned in its own juice - one can;
cherry tomatoes – 7-8 pieces;
two chicken eggs;
one cucumber;
one onion;
lettuce mixture;
olive oil for dressing;
a little lemon juice;
salt.

Chop the ingredients, mix, season with lemon juice and olive oil.

Vegetable soup with chicken

Soups should definitely be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetable with chicken.

Ingredients:

two small potatoes;
one onion;
one carrot;
bell pepper;
tomato;
chicken fillet.

Cut the chicken into cubes and boil. Add vegetables and salt to the broth and cook until tender. When serving, you can decorate with herbs.

Carrot soup

In the ranking of the TOP most interesting dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical about him. It is believed that such food cannot be tasty. But, having prepared carrot soup correctly once, many leave it in their diet.

Ingredients:

three large carrots;
two potatoes;
a tablespoon of butter;
one onion;
three glasses of chicken broth or water;
salt, spices (curry, ginger, cardamom).

Boil vegetables until tender. Blend in a blender until pureed, adding broth, butter, and spices.

Brussels sprouts soup with cream

This soup can be cooked on the stove or in a slow cooker.

Ingredients:

chicken broth - liter;
Brussels sprouts – 300 grams;
one carrot;
leek - half the root;
onion - one piece;
two tablespoons of butter;
two or three potatoes;
100 milliliters of cream;
one egg;
salt, ground black pepper, nutmeg, bay leaf.

Boil vegetables until tender. Blend in a blender until smooth, adding broth, cream, butter, spices.

Tomato soup

You can quickly prepare tomato soup for dinner. This is a tasty, unusual, yet simple and healthy dish.

Ingredients:

tomatoes – 1 kilogram;
onion;
several cloves of garlic;
cream – 100 milliliters;
two tablespoons of olive oil;
salt, oregano, basil.

Scald the tomatoes with boiling water, remove the skin and cook over low heat with the addition of onion. After they acquire a homogeneous consistency, add oil, spices, and salt.

Pumpkin baked with egg

A simple and healthy food - pumpkin baked with egg. It can be served as an independent dish for dinner or as a snack.

Ingredients:

pumpkin – 500 grams;
two or three eggs;
two tablespoons of butter;
salt and spices to taste; a set of Provençal herbs works well.

Cut the pumpkin into small slices. Beat the eggs like you would for an omelette, add herbs to the mixture and pour over the pieces. Place in the oven for 40-50 minutes until done.

Light Stewed Cabbage Recipe

You can stew cabbage in a saucepan, slow cooker or in a regular frying pan. This simple dish can be a good dinner or a side dish for lunch.

Ingredients:

white cabbage – 500 grams;
small onion;
carrot;
two tablespoons of vegetable oil;
salt, black pepper.

Finely chop the onion and cabbage, grate the carrots. Simmer in a frying pan with added oil and water until done.

Chicken baked with vegetables

The ideal lunch is chicken baked with vegetables.

Ingredients:

chicken fillet;
bell pepper;
tomatoes;
onion;
carrot;
potato;
two tablespoons of vegetable oil or low-fat sour cream.

Cut vegetables and meat into pieces, place in a mold, add butter or sour cream. Bake in the oven until done, about 30-40 minutes.

Chicken fillet in mustard sauce

This option is well suited not only for an everyday dinner, but also for a festive feast.

Ingredients:

chicken fillet – 500 grams;
one carrot and onion;
three tablespoons of low-fat sour cream;
two tablespoons;
two teaspoons of flour;
a glass of boiling water;
a little vegetable oil.

Marinate the meat in advance in sour cream and mustard, leave for an hour and a half. Fry carrots and onions in a frying pan, add meat and boiling water. Simmer until done.

Zucchini casserole

An interesting option for dinner or lunch is zucchini casserole.

Ingredients:

zucchini;
one onion;
one bell pepper;
tomato;
two or three eggs;
200 milliliters of kefir or low-fat sour cream;
some low-fat cheese;
salt, pepper, herbs to taste.

Cut vegetables into thin strips. Lay in layers, covering with sour cream or kefir. Bake in the oven for 40-50 minutes. Before serving, sprinkle with cheese and herbs.

Zucchini baked with minced chicken

One of the options for zucchini casserole is with minced meat. The recipe remains the same, but the layers between the vegetables need to be layered with meat. This way the dish will turn out much tastier and juicier.

Pollock with stewed vegetables

Pollock is the favorite fish of children and schoolchildren. It is juicy, tender, the main thing is to cook it correctly.

Ingredients:

pollock – one fish;
sour cream – 150-200 milliliters;
bulb onions;
carrot;
potato;
salt, pepper to taste.

Place pieces of pollock in a baking dish, pour sour cream and salt. Place chopped vegetable slices on top. Bake everything together in the oven until done, sprinkle with cheese and herbs before serving.

Diet pilaf with chicken

Usually pilaf is prepared with pork. It turns out quite greasy and heavy. A healthy, but no less tasty alternative is with chicken.

Ingredients:

chicken fillet;
carrot;
onion;
rice (polished or brown) - one glass;
water - two glasses;
two tablespoons of vegetable oil.

Cut the chicken breast into cubes and fry with onions and carrots over low heat. Add a glass of rice, add water and simmer until done.

Proper nutrition is a tasty, healthy, varied diet that gives not only a beautiful figure, but also good health and good health.

Simple ways to lose weight

basis of nutrition - vegetables (except corn) and meat
Remember that the calorie content of vegetable fats is higher than that of animal fats. It is preferable to eat red meats and fish. The calorie content of alcohol is approaching the calorie content of fat, it should be limited as much as possible
obesity means insulin resistance (see what this is on the Internet). Each meal causes an increase in insulin in the blood. Hyperinsulinemia itself causes a pronounced feeling of hunger, especially in the evening. Such patients literally “sweep away” everything in the refrigerator in the evening after work. Therefore, obese people are recommended to eat as little as possible (3 times a day, preferably 2), while larger portions can be used (you can eat more often if you have diseases of the gastrointestinal tract or during intense physical activity). Recommendations for more frequent, fractional meals here have no scientific validity. Prescribing drugs that lower insulin levels can significantly reduce appetite and improve human metabolism. Water with lime or lemon is good for reducing appetite.
monitor the level of vitamin D in the blood. If there is a deficiency, take it in the correct dose, which should be determined by a competent doctor.
If you want to eat, drink water. The thirst center in the brain is located next to the hunger center. Therefore, a lack of water in the body can be mistaken for a feeling of hunger.
half an hour before you sit down at the dinner table, drink an aperitif. A glass of water, tea without sugar, a cup of vegetable broth. Drinking 500 ml of water before each main meal is associated with 44% greater weight loss. The feeling of fullness in the stomach will force you to be content with less food. Sweet, sour drinks, strong meat broths that stimulate the appetite are not suitable
The last meal should be no later than 2 hours before bedtime. There is an old saying: “Eat your breakfast, share your lunch with a friend, give your dinner to your enemy.”
Start your lunch or dinner not with the main course, but with a low-calorie snack, such as a hard-boiled egg or green salad. Grated carrots, celery, cucumbers are good
give preference to seasonings that do not stimulate the appetite. Sprinkle food generously with dill, parsley, mint, savory, cumin
salt retains water, it should be limited as much as possible. Replace, at least partially, salt with lemon juice.
Instead of store-bought fruit juices, which necessarily contain added sugar, prefer natural fruits.
cookies, chocolate, jam, other sweets. Down with temptation!!!
there should seem to be a lot of food on the plate. Prepare light foods that can be visually increased in volume
As you know, food is pleasure. So stretch it out longer! Do not swallow hastily in a hurry. Chew each piece thoroughly. Perhaps, if 10-15 minutes pass between changing dishes, you can easily refuse to continue lunch or sweet dessert
It is often difficult to immediately give up long-term habits and addictions. You shouldn’t immediately go on a strict diet, denying yourself everything. Start gradually - first, give up two or three of your favorite foods (ice cream, cakes, chocolates). Then you can gradually add others with a high fat content to the list of prohibited foods. If your habit includes a late dinner, begin to gradually shift your meal time to an earlier time, every day by 10-15 minutes. Also gradually begin to increase physical activity. There is no need to immediately start with intense fitness; it is better to walk in the fresh air or light gymnastics. In any case, there should be no discomfort after training. If the loads are very high and cause discomfort, then subconsciously you will try to avoid them, reschedule classes for another day, reduce the pace and duration of training
You can choose food products more professionally and individually by consulting a nutritionist

What is right and best to eat in the morning - the importance of breakfast

Although the morning is the safest time for sweets, since the calories received are consumed without being deposited on the waist and hips. But there is a caveat. If you can’t deny yourself a cupcake or chocolate chip cookie, that’s only half the problem. After all, you can safely eat 30 grams of dessert, effortlessly fitting into your daily caloric intake. But this act will not remain without consequences. When blood sugar levels rise sharply, a lot of insulin is produced - this hormone quickly delivers glucose to tissue cells. As soon as the work is finished, the body begins to demand dessert again - after half an hour you feel hungry. This means it will be difficult to stick to your diet.

You can eat sweets on an empty stomach, but remember that this is a risk. A small piece of cake can ruin your whole day, setting you up for the consumption of “goodies”.

You can protect yourself by giving up junk food. Instead of confectionery, eat fruits, dried fruits, honey, coconut pulp, do not get carried away with sweeteners - excess fructose also leads to the deposition of subcutaneous fat. Lean on foods with a low glycemic index.

What to drink after waking up

On the Internet you can find a lot of advice on what drinks to start the day with. But not all of these recommendations need to be followed; some of them can cause harm. It is necessary to warn that the tradition of drinking coffee, unfortunately, does not bring any benefits. The same should be said about fruit juices, especially industrially produced ones - they have no fiber and a lot of sugar, which means low nutritional value and high energy content. Fresh juices contain a lot of organic acids, so their presence in the diet should be treated with caution.

Nutritionist's comment:

Is it possible to drink olive/linseed oil on an empty stomach? This question is heard quite often, this is due to the widespread opinion about the benefits of consuming these products in this way. Indeed, they contain important components - unsaturated fatty acids, fat-soluble vitamins, which are involved in numerous biochemical processes. But they are added to porridge or vegetables, only in this case is it useful. Consuming oil on an empty stomach provokes a strong release of bile, which can cause the development or exacerbation of gastrointestinal diseases.

Is it possible to drink water with lemon on an empty stomach, yogurt, juice, coffee and which is better, what fruits to eat - these questions are important, the answers to them may be unexpected, because they depend on the state of your body. The best way to prepare the perfect breakfast is to consult with a specialist who will listen to you attentively. Some tips:

It is not advisable to drink lemon juice, even in low concentration, in the morning if you have kidney problems or gastritis - this is due to the high acidity of the product;
for the same reason, you should not lean on citrus fruits;
the best start to the day would be a glass of clean, warm water;
It is recommended to replace coffee with green or herbal tea;
yogurt on an empty stomach will not be beneficial, since the bacteria it contains will die in the aggressive environment of the stomach.

Sport

Following a diet will help you lose weight, especially if you have too much weight. But you can achieve a beautiful and sculpted body only in combination with physical activity.

To lose weight in the abdominal area, cardio exercises will help:

run,
swimming,
bicycle rides.

Even simply avoiding elevator rides and taking evening walks will direct your weight in the right direction, improve your mood, and promote healthy sleep. In addition, you should note that some of the diets described will not work without exercise.

A system of exercises can be developed at home: crunches, planks, push-ups. There would be time and desire.

We recommend the following simple complex that can be performed in the gym, on the street or at home:

How to remove sides on hips

Fat deposits form not only on the waist, but also on the back and hips. In general, you need to deal with them using the same methods, but each specific area has its own exercises. So, in order to remove folds on the sides, it is best to perform side bends and twists, which were already mentioned earlier. But the sides on the lower back can be removed in other ways.

To get rid of the sides at the back, you should force rather “lazy” muscles to work. Several simple techniques give the load on them. To perform the first of them, take a cobra pose: lie on your stomach, and then raise your body to outstretched arms. In this case, you need to arch your back. Lift your right leg off the floor and, at the same time as turning your body, move it as far to the left as possible. Repeat the exercise 20 times, and then change your working side.

The next exercise, which will force the sides behind the back to go away, is done with dumbbells or a half-liter bottle of water. To perform it, get on all fours and put your right leg to the side. The body must be straight. Take the weight in your right hand. Rotate your body inward, moving your arm under your body and straightening it at the end, and then reversely rotate your entire body, bringing your arm bent at the elbow up. Do 20 reversals and change sides.

Squats with a ball pressed between your legs just above the knees help tighten your sides and butt. It is very important to perform the exercise without lifting your heels off the floor and maintaining a constant pace. To begin with, you can do 15-20 squats, and over time their number can be increased to 100.

You can fight fat from the back and sides in another way: stand with your feet shoulder-width apart and spread your feet apart. Squat down as deeply as possible, while raising your hands clasped together. After 20 repetitions, pause at the bottom and extend your arms forward at chest level. Now shift your body alternately to the sides, keeping your hips motionless.

Another option: lie on the floor, on your right side. Bring your right hand forward for support, take a 1 kg dumbbell in your left hand, bend your arm at the elbow and place it behind your back. The legs lie flat. At the same time, lift up and move your left leg and arm towards each other. There is no need to bend them. Perform 20 sets and repeat on the left side of your body. This exercise will help burn fat from the lower back and sides.

However, when performing such a complex, do not forget that you need to remove excess fat from the waist and sides not only with local training, but also with general physical activity , which will not only help you lose weight, but also improve the well-being of the body, make it healthier and rejuvenate it.

What is advisable to do before breakfast

What is healthy and what you should eat in the morning is a very important question, but we also need to talk about what you should drink. Fluid replenishment is an important process, so we solve several problems:

setting up the gastrointestinal tract for proper functioning;
speed up metabolism;
we thin the blood.

The last point is especially important if you have a morning workout planned - you need to take care of your heart function. A glass of water will prevent the risks of unnecessary stress on this organ. It is recommended to have breakfast after completing exercise or jogging. To get enough energy for physical activity, it is better to drink water with honey in the morning on an empty stomach, and have a hearty meal after exercise.

Help burn belly fat for men

The list of recommendations presented below introduces beginners to the principles of diets for losing weight in the abdominal area with health benefits.

Set a specific, realistic goal. Proper motivation is the first step to success.
Eliminating beer from your daily diet. Reduce alcohol.
Drinking the required amount of water. This indicator depends on weight and lifestyle.
Regular exercise. Power training.
Reducing the consumption of sweet, starchy foods and including fruits and vegetables.
Breakfast is like the main meal.
Compliance with calorie standards per day. Suitable snacks include fruits, vegetables, nuts, low-fat kefir, and natural yogurt.
Inclusion of spices in dishes: ginger, rosemary, pepper, curry, cardamom, thyme, cumin. They have a positive effect on the breakdown of fat deposits.

Causes of belly growth

This question is asked by many men around the world. Let's look at the reasons.

Excess calories – overeating.
Abuse of alcoholic beverages, in particular beer.
Lack of sports.
Age-related changes.
Frequent consumption of fast carbohydrates - flour, sweet products, alcohol, fast food.
Sky-high goals.

The medical cause of abdominal pain is a malfunction of the endocrine glands. Diets and sports are powerless in this case.

If a man abuses food and alcoholic drinks, this leads to an enlarged stomach, as a result of more overeating. And this contributes to the growth of a “beer” belly.