To get the figure of their dreams, the fair sex take desperate steps, torture themselves with hunger, play sports to the point of exhaustion. And the secret of a slim figure in 2019 is very simple - regular meals and moderate physical activity.
It is a fractional 5 meals a day for weight loss that will achieve the desired results, become a habitual way of life for everyone, while the digestive system will improve, metabolic processes will be activated, and the color of the skin will improve.
How to organize meals 5 times a day?
Today it is difficult to find a person who would have a full breakfast, and even more so adhere to 5 meals a day. And all because we are always in a hurry somewhere, we have a snack on the go, so it turns out that we gain weight and worsen the quality of our health.
How to change everything? First of all, you need to set yourself a solid motivation, create right conditions for food according to the conditions fractional nutrition.
Attention: in advance, purchase a set of dishes that will be small in size, but attractive enough so as not to be annoyed at the addiction stage.
There are many benefits of 5 meals a day, which you should clearly identify in front of you:
- there is no feeling of hunger, and therefore there is no need to snack on the run, eating junk and high-calorie foods;
- there are no strict restrictions on the set of products, the process of losing weight is well established and with health benefits;
- are better absorbed nutrients, vitamins and trace elements that enter the body in moderation;
- it is psychologically easier to lose weight when you know that in a few hours you will be eating again;
- after plentiful food, it always pulls you to sleep and there is no strength to maintain high performance, in this case, the opposite is true - light food allows you to keep the body in good shape;
- calories are consumed faster, which are converted into energy, and do not remain in the form of body fat;
- sleep becomes calm and full - the key to excellent prevention of overweight.
There is nothing to be proud of when people say that they eat once or twice a day, in which case muscle mass is destroyed, the fat layer grows, insulin levels change for the worse, and health becomes worse.
How to make a menu with fractional nutrition 2019?
The first thing to do is to divide your day into 5 meals, among them to highlight three main ones - breakfast, lunch and dinner, and two additional ones (lunch and afternoon snack).
It is important that the last meal ends three hours before bedtime, and just before going to bed, you can drink a glass and end the day with this product.
Between meals should take no more than 2-3 hours, so that you do not have time to get very hungry. Portions are small, high-calorie foods should be consumed in the first half of the day, and less satisfying - in the second.
Most of the diet is fruits, vegetables, whole grain cereals, and meat and fish should be stewed or steamed, without the addition of vegetable and animal fats. Be sure to include fiber, Omega-3, vitamins and microminerals of natural origin in the menu.
In order for nutrition 5 times a day for weight loss to be effective, you need to remember about a plentiful amount of liquid, on an empty stomach you need to drink a glass of clean water every morning, and finish your snacks with green tea, fruit drinks, low-fat sour-milk products.
Sample menu for 5 meals a day
To draw up for weight loss, you should not have special knowledge in the field of nutrition, the main thing to remember is that the products must be natural, healthy, do not contain concentrates, chemical additives and other substances to improve taste.
We offer you a menu at 5 single meals for weight loss for a week.
Monday
For breakfast, you can make an omelet with two eggs and some low-fat milk, drink a cup of tea or coffee without sugar. For lunch, cook a small piece of steamed fish, make a salad of cucumber and cabbage, season lemon juice, boil a portion of rice.
For lunch and afternoon snack, it is preferable to eat fresh fruits and berries, kiwi, orange, peach, raspberries, strawberries, green apples, half a banana in one snack, two watermelon brackets, melons, a handful of blackberries and currants.
For dinner - a sandwich, with cheese and ham, it is preferable to take bread with rye or bran. 100 g stew with green cucumber. Before going to bed, drink a glass of water or a low-fat dairy product.
Tuesday
For breakfast, boil buckwheat porridge in water, eat a piece of bread with bran, drink a cup of coffee. Dine with vegetable soup, you can make a salad of carrots and cabbage, season with a little olive oil and lemon juice.
For second breakfast and afternoon snack - drink a glass of kefir and enjoy fresh fruits in moderation. For dinner, cook fish baked in the oven with vegetables. Before going to bed - 50 g of low-fat cottage cheese, drink clean water.
Wednesday
Breakfast - a boiled egg, a piece of bread with ham, a cup of green tea. For a snack, cottage cheese with a small amount of milk is suitable, and for lunch, cook soup with meat broth and a vegetable salad.
For an afternoon snack - a sandwich with ham and cheese, an orange. Have dinner with boiled beef and make a portion of vinaigrette, season with olive oil. It is better to use not canned cucumbers, but fresh ones.
Thursday
Prepare cereal porridge for breakfast, bean soup, a piece of bread and a tomato for lunch. For snacks, you can use low-percentage yoghurts and fresh fruit. Have dinner boiled chicken breast with mushrooms and drink a glass of green tea.
Friday
For breakfast, make an omelette with vegetables, drink a glass of fresh fruit drink. For lunch, bake fish with apples in the oven, and for an afternoon snack, enjoy a cottage cheese casserole. For dinner, boil pasta with cheese or cheese, eat 2 kiwis before going to bed.
Saturday
Have breakfast with oatmeal porridge in milk, drink a sweet fruit smoothie. For lunch, steam fish and a small salad of cucumber, tomato and onion. Make for snacks cottage cheese casserole from natural ingredients.
Dinner boiled chicken breast, eat 2 raw carrots, wash down the meal with fruit juice. Before going to bed, drink a glass of fat-free yogurt or pure water, the main thing is not to saturate the stomach at such a late time.
Sunday
On Sunday, you can repeat any set from the menu of the week. Cook soup on vegetable broth, vegetable stew, make a salad of fresh vegetables. Drink enough liquid.
Conclusion!
The results will be amazing, within 2-3 weeks after following such a diet. There will be lightness in the body, a surge of energy, there will be no feeling of hunger or overeating.
It will be difficult to immediately limit yourself in portion sizes, but only the will to win and strong motivation will allow you to achieve the desired forms. Try to find a hobby for yourself, so as not to think about food all the time.
Every day it will be easier and healthier to eat! Experiment, make new recipes for dishes, let such food be the way of your whole future life!
Here is a diet 5 times a day for weight loss should be observed in 2019, so that health is strong, and the figure is slim and graceful. Take care of yourself and eat right, the only way you will always be in a great mood!
Health to you and prosperity!
According to them, the diet seems to be balanced, and they eat exclusively healthy foods, and are engaged in fitness, and the arrow of the scales for some reason froze in place.
There can be several reasons for this, and one of them is in the diet.
The best way to control your appetite and stay active throughout the day is to eat 4-5 small meals a day.
At the same time, meals should be healthy, low-fat and healthy so that you are full and do not feel the desire to “intercept” anything extra.
- Never go more than 4 to 5 hours without food. It may seem strange, but the main mistake that leads to excess weight is systematic malnutrition. It has been proven that with 1-3 meals a day, people consume significantly more calories than with 4-5 meals a day.
- However, it is important not only to choose foods for your diet meticulously, but also to know at what time you need to eat each of them so that they bring maximum benefit. The point is that in different time days, the body needs foods of a certain nutritional value.
So, what exactly should you eat at each meal in order to stay slim and fit?
Breakfast (6 - 9 hours)
Studies show that 35% of women neglect their morning meal. Someone "does not have enough time", and someone seeks in this way to reduce the total number of calories consumed during the day.
However, as practice shows, the effect is exactly the opposite. During the day, the body will strive to catch up, and as a result, you will quietly eat much more food than you could.
Breakfast also performs another important function - it "starts" the metabolic process. That is, the foods that you eat during the day will be absorbed by the body faster and to a much greater extent.
Digestive enzymes are at their most active between 6 and 9 am, according to nutritionists. At this time, it is recommended to eat protein foods. Proteins are digested slowly, which will allow you not to feel hungry until lunch. Carbohydrates are best avoided - insulin levels are still low, and carbohydrate foods cause a decrease in blood sugar. As a result, by 11 o'clock in the afternoon you will want to eat again.
The best choice
1. Fat-free cottage cheese / yogurt.
Yogurt is the most useful product. It is rich in protein, calcium, magnesium, as well as beneficial microorganisms that increase immunity and improve performance. gastrointestinal tract. But this only applies to natural yogurt. When adding various fruit fillers, sugar automatically appears in the composition of yogurt. Therefore, even if the jar says "0% fat", but the yogurt is strawberry, cherry, peach, etc. - then with a minimum of calorie benefits, it has plenty.
2. Cheese Yes, most cheeses have high percent fat and calories. But at the same time, they contain a lot of calcium, and cheese also contains linoleic acid. It reduces the risk of cancer, cardiovascular disease and diabetes, and also ... contributes to weight loss, as it does not allow fat to be deposited. So that the cheese does not harm the figure, watch the serving size (the daily norm of this product per day is 2-3 thin slices or 4 cubes the size of a dice), and remember the oriental wisdom: "In the morning, cheese is gold, in the afternoon - silver, and in the evening - lead".
3. Oatmeal Oatmeal is a storehouse of fiber, complex carbohydrates and trace elements, it contains a high percentage of vegetable protein. Oatmeal is useful for the functioning of the liver and pancreas, regulates blood sugar levels, its fibers have a beneficial effect on metabolic processes, remove excess glucose, cholesterol, toxins and impurities of heavy metals.
4. Milk Milk can lower blood pressure, and the calcium it contains is not only good for teeth and bones, but also prevents the deposition of fat in the body. According to studies by Italian scientists, subjects who included low-fat dairy products in their diet, ceteris paribus, lost weight 35% faster than those who excluded them from their diet.
5. Eggs This product contains about 6g of protein. In addition, it is rich in vitamins A, B6, B12, E, and the yolk contains rare vitamin K, folate, iron, lutein, which is necessary for maintaining vision, and choline, which helps to remove fat from the liver.
As for the cholesterol contained in eggs, according to many nutritionists, it is absorbed only by 30%, and therefore does not pose a serious threat to the heart.
Lunch (12 - 13 hours)
Lunch should include:
1. Proteins (fish, seafood; meat, poultry - give preference to lean parts). Cooking method - any: stew, bake, boil, grill - just do not fry!
2. Starchy foods (brown rice, wholemeal pasta, potatoes, whole grain bread, legumes).
"Proper" starchy foods are categorized as complex carbohydrates. They are absorbed more slowly, allow you to maintain a feeling of satiety longer, do not increase either sugar levels or excess weight. Moreover, they are all rich in fiber, without which weight loss is impossible. Fiber-rich foods are low in calories and almost no fat. Fiber is like a sponge: absorbing moisture, it swells and thus perfectly satisfies hunger.
The best choice
1. Brown rice It has a beneficial effect on the condition of hair, skin, teeth, nails, and is indispensable for digestion. There is a lot of fiber in the shell of brown rice, and it is rich in vitamins A, PP and group B, essential trace elements and phytochemicals, while being devoid of fat, cholesterol and sodium.
2. Pasta (from wholemeal flour) Provide you with fiber and folic acid, which is necessary for reproductive function and the absorption of iron. A standard serving of pasta (and this is one glass, no more!) From durum wheat will not cause the slightest harm to your figure.
3. Buckwheat It contains iron, pectin, which improves digestion, as well as lecithin, which is necessary for the liver and pancreas.
4. Potato Source of antioxidants, vitamin C, potassium. A standard serving is one fist-sized tuber - about 100 kcal. Harmful for the figure (and not only!) Only fried potatoes, and also seasoned with fatty high-calorie sauces - cheese, sour cream, butter. Such a "zest" can add up to 150 kcal to a dish, and a few centimeters to your waist.
5. Whole grain bread Rich in fiber, complex carbohydrates, vitamins & minerals. The main cereal - wheat - contains a record amount of antioxidant orthophenols, fighters against cancer cells. But in white bread they are not at all - they were discovered by scientists only in the shell of the grain, which gets into the bran and wholemeal flour, but is peeled off during the manufacture of top-grade baking flour.
6. Legumes They are a storehouse of vegetable proteins, fiber and complex carbohydrates, but they are completely devoid of harmful saturated fats.
5. Salad from fresh vegetables with olive or vegetable oil.
6. A few words need to be said about soups . Don't underestimate this dish. Soups - the best remedy from hunger. They will "warm" your stomach, improve the nutrition system. An American study found that those who sometimes include soup in their lunch diet consume 100 kcal less than those who refuse it. Moreover, this deficit is not compensated during the day. Give preference to soups of a thick consistency - from mashed vegetables or mashed soups - they will be both the first and second course at the same time, because if you choose soup, it is better to refuse snacks and hot on this day. In winter, soup is food not only for the body, but also for the soul, striving for warmth and peace.
Afternoon snack (16 - 17 hours)
At 16 - 17 hours comes the time for carbohydrate food - the level of insulin is maximum.
Now the best choice will be:
- fruit or fruit salad,
- dried fruits,
- some nuts
- 30 g of dark chocolate (cocoa content - at least 70%). Cocoa beans are a source of antioxidants and flavonoids that reduce the risk of cardiovascular disease.
Just for lunch (and not for breakfast) , as many girls who follow their figure do), 1-2 times a week you can afford to enjoy dessert. In no case do not deny yourself sweets in general - severe restrictions will only lead to breakdowns. The main thing is to observe the measure in everything. It is better to give up saturated fat snacks, cookies, pastries and biscuits, switch to light desserts. One serving of low-calorie dessert has about 120 kcal. Suitable, for example, coffee or berry mousse, yogurt cake, fruit in jelly.
Dinner (18 - 20 hours)
One of the most "contradictory" meals. Some are of the opinion: you should never eat after 18:00, their opponents argue that only the total number of calories consumed during the day, and not the time of the meal, matters ... And the truth, as often happens, is in the middle. The most healthy and "safe" dinner for the figure is light, but not "hungry". It should consist of fish or lean white meat and a vegetable side dish (stewed vegetables are ideal).
Eating red meat in the evening is highly undesirable- it is digested for a long time, and digestive enzymes after 19:00 are practically not produced.
The common belief that salads are the most suitable food for dinner,
not quite right. The fact is that during their processing, the pancreas, which has tuned in to rest, is subjected to a heavy load.
High carbohydrate foods should also be avoided. They will raise your blood sugar levels, which will create the illusion of hunger, and as a result, you will overeat.
Subject to correct mode power unexpected bouts of hunger are not terrible for you or your figure. If you still want to eat something at night, a cup of weak green tea with a spoonful of honey or a glass of warm milk will help you out. They reduce gastric secretion and have a general calming effect.
For those who dream of slim figure but does not want to starve. This diet is based on fractional nutrition and limited calorie intake. It will be most effective for those who lead an active lifestyle or devote at least some time to sports.
It's important to know!
When observing frequent meals (5-6 times a day), it is better that all meals take place at the same time every day. This will contribute to the smooth and stable operation of the metabolic process in the body.
It is also important to control the amount of fluid you drink per day. Ideally, drink 1.5-2 liters of water per day. The amount of salt consumed also affects the process of weight loss. The daily norm should be no more than 5 grams.
Ideally, you need to make sure that the 5-time diet for weight loss becomes a habitual way of life, and not a short-term diet course. Losing weight with frequent use of foods in small portions is achieved due to the fact that the body has to process food almost all the time - metabolic processes are constantly functioning, thus establishing their stable and efficient work.
Diet Options
The five-time diet for weight loss has several variations, but we will consider only the most effective ones.
Option number 1
- 1st breakfast - scrambled eggs from 2 eggs, fresh salad white cabbage, unsweetened tea with milk;
- 2nd breakfast - low-fat cottage cheese and tea without sugar or rosehip broth;
- Lunch - cabbage soup, sauerkraut, boiled chicken fillet, a side dish of boiled, stewed or baked vegetables, vegetable fat, rosehip broth or unsweetened compote;
- Snack - milk, juice or rosehip broth;
- Dinner - a piece of low-fat boiled fish (100 grams), vegetable stew, unsweetened tea;
- Before going to bed - a glass of kefir.
Option number 2
- 1st breakfast - boiled beef meat (100 grams), some green peas, unsweetened tea;
- 2nd breakfast - baked apple or processed cheese;
- Dinner - vegetable soup on the water, vegetable salad dressed with vegetable oil, boiled fish low-fat varieties, compote without sugar;
- Snack - a decoction of wild rose;
- Dinner - low-fat cottage cheese, tea without sugar;
- Before going to bed - a glass of kefir.
Serving sizes are not listed on the menu (with the exception of protein-rich foods), but for best results in weight loss, it is recommended to reduce portions enriched with carbohydrates.
Fractional nutrition is not just a new trendy diet. This is a complete system, with which, without even changing your menu, you can lose up to 5 kg per week. How to eat 5 times a day and what to do in order not to break loose, read below.
This is the first question any sane woman will ask. What for? How is five meals a day worse than two meals a day, for example? Snacking several times a day out of the habit is inconvenient, especially for working people, and there must be a good reason to switch to such a diet.
And she is. And not alone.
Eating 5 times a day, you control the feeling of hunger and prevent gluttony. Long breaks between meals provoke a feeling of hunger, which means that when you get to the refrigerator, you will sweep away everything you see. And eat more than you need.
Five meals a day accelerates metabolism. In this mode, the digestive system will be constantly busy with its immediate duties, food will come at a specific time and in small portions, which means that everything will be digested and will benefit the body.
This system takes care of your health, unlike any diet that creates an imbalance in the balance of proteins, fats and carbohydrates. Any fasting is a stress for the body, as, indeed, zhor before bedtime. Eating 5 times a day, you will get rid of stagnation of bile, gastritis, stagnation of food in the intestines. You will not notice how you will become easier and more active in moving, chronic fatigue will gradually disappear, and, of course, excess weight.
The answer to the question "How to eat 5 times a day?" very simple: the main thing is to follow the schedule of meals and do not eat too much. For the first time, this is enough, and then you can already take on healthy food.
Starting to eat right is easy, it only takes three steps.
1. Work out your schedule. Fractional nutrition is based on three main meals (breakfast, lunch, dinner) and two snacks, a break between which is 3 hours. Breakfast should take place immediately after getting up, and dinner - 2-3 hours before bedtime. For example, if you had breakfast at 8 am, then dinner will be around 8 pm, which means you can go to bed at 10-11 o'clock.
For the first week of getting used to this is enough. After a couple of days of such nutrition, you will notice that you began to eat less at a time than when you ate 2 times a day. This is due to a three-hour break: it is designed in such a way that a person has time to get hungry, but in moderation.
2. Reduce portions. You yourself will understand that this needs to be done: the feeling of fullness will come much faster. If not, change dishes. Start eating from dessert plates with forks and tea or dessert spoons, so you deceive your own brain: the plate will be full, although in fact the portion has become almost 2 times smaller.
In the second stage, learn to leave the table with feeling light hunger. The signal about satiety enters the brain only 20 minutes after the end of the meal, so it is better to forget about additional servings.
3. Change the menu. Five meals a day is good, first of all, because it does not put rigid limits on the menu. You can eat almost anything you like, but with reservations.
a. Avoid fast food, convenience foods, chemical additives - this is harmful. It is also better to limit the consumption of alcohol and carbonated drinks a little.
b. Sweet, starchy foods and other harmful things are allowed, but in moderation and in the morning.
c. More vegetables and fruits never hurt.
d. Do not get carried away with fatty foods - high level Cholesterol has never done anyone any good.
e. For the main meals, provide full meals: hot soups, cereals, meat and fish. Breakfast should be high in carbohydrates and dinner should be high in protein.
f. Drink 2-2.5 liters of water per day.
For many people, eating habits are controlled by appetite. What is appetite and how to deal with it?
Often the question arises: how to suppress appetite? It is shown that fractional nutrition (5-6 times a day) suppresses the excitation of the food center. In this case, sometimes one apple or a glass of kefir is enough. In order not to excite the appetite, you should not eat spicy and salty, and you must completely eliminate alcoholic drinks. Alcohol not only poisons the body, but also has a strong, appetite-stimulating effect.
So, increased appetite can be harmful to health, but its complete absence is also undesirable. This often affects small children, whom loving mothers and compassionate grandmothers endlessly stuff with something “delicious”. As a result, the child loses his appetite, and frightened parents, instead of realizing it, try to feed him continuously.
Food with appetite is always a pleasure. It takes time to develop an appetite. Eating breaks are essential. In childhood, they should be shorter than in adulthood.
What should these breaks be like? How much and what should you eat during a meal? In other words, what should be the diet of an adult healthy person.
The diet is based on four basic principles.
- Meal frequency
- Fractionality of food during the day
- Rational set of products
- Physiological distribution of the amount of food according to its intake during the day
Meal times
The main criterion that determines this time is the feeling of hunger. It can be identified by the following sign: at the thought of unattractive food (for example, the image of a piece of stale black bread), saliva appears, at such a moment the tongue, and not the stomach, mostly needs food.
You can confuse the feeling of hunger with the following conditions: "fails" the stomach, "sucks" in the pit of the stomach, cramps occur. All this indicates the unloading of the organ after overfilling, the needs of the stomach and the food center of appetite (a number of brain structures that coordinate the selection, consumption of food and the initial stages of digestive processing).
It is necessary to distinguish between the concepts of hunger and appetite when organizing a proper diet. Hunger indicates the need for energy, appetite - the need for pleasure. The right impulse to eat must be hunger, because the deceptive appetite leads to overweight.
Number of meals
The frequency of nutrition or the number of meals affects the metabolism in the body. Factors to consider when determining the frequency of meals:
- age;
- labor activity (mental, physical labor);
- the state of the human body;
- work schedule.
Benefits of multiple meals (four meals a day):
Approximate meal schedule
A sample meal plan might look like this:
- 7:00 - First breakfast.
- 10:00 - Second breakfast.
- 13:00 - Lunch.
- 16:00 - Afternoon snack.
- 19:00 - Dinner.
Breakfast is the most important meal of the day. Breakfast should be rich in proteins, you can include, for example, eggs, cottage cheese or other dairy products, turkey sausages. If you can't do without carbs, include fresh fruit or some muesli in your breakfast menu.
Lunch should be light and low-carb. If you are not yet very hungry at this time, still try not to skip the second breakfast, but limit yourself to a glass of kefir or juice or some fruit.
Dinner should be balanced and include a source of protein (meat, fish or poultry) and some healthy carbohydrates, preferably only in the form of vegetables or grains. Some healthy fats from olive oil, nuts, or avocados will also help.
afternoon tea may include carbohydrates, preferably only in the form of some fruit, cereal or, at worst, a whole grain bun.
Dinner, like lunch, should be full and well balanced. After dinner, the so-called "Danger Zone" begins. Eating at this time is caused only by psychological, not physiological hunger. Only the desire to cheer yourself up can lead you to the refrigerator. If you intend to lose weight, never eat in the Danger Zone.
Biorhythm - the secret of the right nutrition schedule
The secret to a proper meal schedule is to understand how your body's internal clock is set, i.e. what are your biorhythms. Each person has his own specific pace of life and the readiness of the body to eat is directly related to the time at which a person usually wakes up, when he starts vigorous activity, when he rests and, finally, when he prepares for sleep. If you are used to waking up no earlier than 11 am, then you are unlikely to be tempted to have breakfast at 11:30 am. However, by lunchtime your appetite will probably be quite good, and by dinnertime you will definitely arrive on time. Those who like to meet the rise of the sunrise, on the contrary, have a great appetite in the morning, but they can completely forget about dinner.
Start your day with protein. Breakfast should be rich in proteins. This will help you get enough energy and is guaranteed to delay the feeling of hunger until the next meal. It is believed that breakfast is best not earlier than 8 am and within 1 hour of waking up. If you wake up much earlier than eight in the morning, then drink a glass of water, do exercises, take a contrast shower in order to delay breakfast closer to the specified time.
Eat at the same time every 3-4 hours. This will help control your appetite. To organize such fractional nutrition, you can distribute the intake of the set of dishes that you usually eat for lunch, for example. First - a salad and the first course, after 3 hours have a snack with the second course. Drink during snacks more water. Water removes toxins from the body.
Lunch at lunch is an important item on the meal schedule. It is at lunchtime that you can afford the largest amount of food, because. average daily acidity peak gastric juice seen in the middle of the day. Lunch must be taken before 3 pm.
Dine no later than 8 pm. Eating after 8 p.m. overloads the normal function of the pancreas and blocks the release of melatonin, which is necessary for sound healthy sleep.
Distribution of calories throughout the day
Preparation for a new day for the body should begin with a certain amount of energy. To fully work, a person needs calories. That is why the most useful and optimal diet will be one in which our body receives a little more than 70% of the total calories consumed at breakfast and lunch. And for dinner and intermediate snacks, less than 30% remains total amount. With such a nutrition schedule, a person receives enough strength for his activities, without putting off excess fat during a plentiful evening feast.
An interval of 4-5 hours between separate meals will be the most optimal and physiological. And the time from the last meal to sleep should be at least three to four hours. Such a diet is able to replenish the energy costs of our life, and control appetite without loading human systems with extra calories.
Compliance with these principles of optimal diet and rational food intake, as well as the previous rules healthy food will not only save your weight from extra pounds, but also save it from unnecessary problems with the stomach and heart disease.