How to Lose Belly Fat FAST
Hi guys, dr. Berg here in this video we’re going to talk about how to burn belly fat step-by-step. Now, in a lot of other videos, I talk about specific parts of weight loss, how to burn fat all different aspects in this video we’re going to put everything together: okay, there’s really three basic sections: the basics of what to do things to add the speed up Weight loss and things to avoid to speed up weight loss. Okay. So let’s talk about the basics first, and some of this might be just repetitive, but if you’ve never seen a video from me, this will be very helpful.
Make notes, and I’ll put videos down below for a lot of the summaries of other videos that you can get detailed information on each thing, because I’ve probably done videos on each separate item: basics, two to three meals a day. Okay, you can start with three meals and then we want to go to two. You don’t want to graze all day, because every time you eat you spike this hormone that prevents weight, loss called insulin.
Okay, so eating in general will stimulate that. So, we want minimum three meals a day or maximum through three wheels and three meals a day, minimum two meals a day, so some people go to two, and I’ll get more into that when we get into this next part right here, which is no snacking.
So, when you have six meals a day or five meals a day, and they’re small, and they’re spread out, or you’re snacking between meals, you’re going to spike insulin, we don’t want to do that. That’s going to create a big problem for you, so removing the snacking is vital, very, very important.
It’s called intermittent fasting. Okay, now right here, I suggest you start with three meals and then do that for a while get into ketosis or fat-burning and then go to two meals.
If you can do it, unless you can’t do it because you’re working out hard, and you need three meals a day, I would say it’s 5050, if you’re sedentary, you can get by with two meals a day, and you will lose some serious weight in your midsection Insulin is the hormone that is responsible for the midsection weight, so three meals, no snacking.
Okay, far as protein three to six ounces based on your size, your stress level, you’re gonna need a little more protein. You don’t want to go too much because too much protein will stimulate insulin, okay, three to six ounces per meal. Now, if you’re not hungry for protein, let’s say for dinner – then don’t eat it so, but this is kind of an average. Now, next one seven cups of veggies. Why?
Because we need to flesh out all this fat, that’s going to be coming out to your liver. All the fat through the body has to go through the liver, and if you don’t consume enough vegetables, you can end up with a fatty, liver, plus vegetables. Give us the potassium we need. We need about forty, seven hundred milligrams. That’s a lot!
So, that’s about seven to ten cups. Very few people do that, but you want to consume the vegetable first and have a huge salad and then a small amount of protein. Now next one is no sugar.
This is a given because sugar increases insulin and also I’m talking about the hidden sugars, the breads, pasta, cereal crackers, biscuits waffles, pancakes, muffins, alcohol, okay, so we want to cut the sugar and refined carbs out next one healthy fats. This is essential because, when you consume fat at the end of the meal that allows you to go to the next meal without being so hungry in craving and starving that your blood Sugar’s crash.
So, this basically allows you to do three meals or two meals. Without being hungry, thereby not increasing insulin fat is one of the few things that does not increase insulin, it’s neutral, so this is safe. If you’re worried about calories, I put some links down below. Okay, these are the basics. Now, if we want to speed things up, we can add some MCTS to the diet.
That’s like in coconut oil, medium chain triglycerides that will increase fat burning. Next, one is potassium. Why? Because at the heart of weight loss we want to avoid insulin, and so most people that can’t lose weight have too much insulin. They have insulin resistance, so we want to fix that.
Potassium is one of the ways to do that. You can consume all these vegetables or even take it in some supplement, potassium citrate to actually heal the aberration or dysfunction of insulin. Next thing is apple, cider, vinegar. Why? Because the acid in apple, cider, vinegar, called acetic acid, does improve the output of insulin.
It reduces insulin, it improves, insulin, resistance, it lowers your blood sugars. So, it’s very good for diabetics and take this one in the morning, one teaspoon with a glass of water and one before bed or four with your dinner. If you have digestive issues very important chromium again, you can find a supplement from ham to help your blood sugars. Chromium is a mineral that actually has been proven to help insulin again, keep it in check B, vitamins. Another key thing, especially vitamin b1, for regulating insulin, control and improving insulin resistance.
Nutritional yeast is you’re go-to. Okay. Next one is high-intensity interval training, if you add high-intensity full-body resistance, training, you’re gonna spike growth, hormone, and you’re gonna speed up weight loss. The key is short bursts of high-intensity lots of rest. Okay, again I’ll put some videos down below to get specifics on that, but this one is this: will just this is the icing on the cake?
Okay. Next one is more sleep, adding more sleep. Why? Because growth hormone is triggered when you’re sleeping – and that is the primary hormone that stimulates fat burning, so more sleep. So if you could just take another, take a nap sleep in longer get an extra hour of sleep.
That goes a long way, that’s more important than high-intensity interval. Training sleep is the key okay. Now next one is recovery, making sure that if you are doing high-intensity interval training that you’re recovering after you’re not doing it every day, some people need to do it.
Every other day, some people every third day, some people once a week, depending on how you feel when you work out you’re fairly broken down, then you get your overtraining okay, so recovery is essential if you’re exercising. Now, let’s take a look at what you need to remove.
This is just as important as this okay to remove any type of sleeping issues, insomnia vital. Why? Because you’re not going to lose weight if you’re not sleeping all right, I put a video down below of what to do. If you’re not sleeping, there’s a lot of things, you can do. It’s mainly stress loading if you’re bloating, let’s say you’re consuming too much kale or too much.
You know cruciferous vegetables, that you’re not used to consuming, and then you’re bloating that is going to slow down weight loss. So, you’re gonna have to go back to the vegetables that you can digest and maybe even steam some until the bloating goes away. Also, people consume too many nuts that can create bloating. Again, we want to eliminate anything that bloats, you, sometimes adding more apple, cider, vinegar or an acidifier, for the stomach will help it or even a bile salt. Your hub also they’ll put some links down below for bloating, okay, menstrual cycle issues.
If your cycle is two weeks out of the month, you’re not going to lose weight because the high levels of estrogen blocks the thyroid, estrogen crates fat on the hips and the thighs, and we need to handle this cycle. So, it’s really smooth again. I put a link down below of what to do for that. This is kind of like a little bit of an assessment for you to see what areas you have problems with. Okay, some of these don’t apply.
Ok, stress mainly, you want to get a list of all the people. You know that stress you out and avoid them for a while. You want to avoid the news you want to avoid stressful situations. You want to do certain activities. I recommend an acupressure for your body to pull stress out you wanna.
Do everything you can do to enhance the reduction of stress because cortisol is triggered and cortisol will stop your weight loss. So, I will put some links down below alright msg. What is that monosodium glutamate? That’s as a lot of foods start looking at the labels. It’s in!
Oh, my gosh, it’s in even cottage cheese. That’s unless its organic, it’s in all the fast-food restaurants. I mean all their foods, it’s in Chinese foods, but it’s hidden as modified food starch. Okay, I got I’ll put a video down there at very important restaurant foods. You don’t know what you’re getting it’s a crapshoot there’s.
So many things they put in that food that you have no idea and primarily hidden sugars, msg to make it taste better, but inevitably people go out to dinner way too much, and that is what’s keeping him from losing weight, not to mention where do they bring? You they bring you bread, they bring you dessert, they bring you alcohol, okay.
So it’s really difficult to do this when you’re going to restaurants. Next, one is a avoid overtraining if you’re at a bootcamp or you’re working out too hard and you’re, not recovering and you’re, not sleeping you’re, not going to lose weight. You’Re gon na lose muscle mass.
So, this is very, very important, especially when you start out, because you’re not used to it last thing is constipation. I have people that don’t even go like. Maybe they go once a week or once every two weeks. That is a serious constipation problem and that is going to stop your weight loss again. I have a lot of videos on getting to the root cause of that okay I’ll put them down below.
How To Effectively Burn Ugly Looking Belly Fat Without Burning A Hole In Your Pocket
Belly fat has rather a couple of labels – Jelly Belly, Muffin Top, Spare Tire, Santa Belly, Beer Belly. Some physicians even refer to belly fat as the apple shape, which does not sound all that bad.
Simply what is belly fat and why should you be worried at all?
The subcutaneous fat is the fat you can see as what’s frequently called cellulite. The subcutaneous fat, while unpleasant, is not almost as harmful to an individual’s health as visceral fat
Belly fat is clinically called visceral fat. It’s likewise been called intra-abdominal fat which suggests fat that you bring in your abdominal area and it’s deep in the body surrounding your internal organs. Now you are starting to see why it is such a harmful fat to have.
Consider what this fat does to your liver. Your liver works to change fat into compounds you require however it likewise changes fat into cholesterol in your body. Not the excellent kind either and all of us understand what bad cholesterol does to our arteries.
How can we burn more belly fat.
Essentially there are some crucial methods for you to burn or lose belly fat. Having stated that, here are a few cool ways you can do to burn belly or stomach fat more efficiently.
1. Energetic aerobic workout: this kind of workout has actually been revealed to cut visceral and subcutaneous fat, even fat shops in the liver connected to fatty liver illness. It can likewise minimize the accumulation of visceral fat throughout the years.
In a recent Duke University study, 30 minutes of vigorous aerobic activities, done four times per week, reduced visceral and subcutaneous abdominal fat. Raising your heart rate for 30 minutes at least three times per week can significantly slows visceral fat gains.
You can likewise do resistance training (bodybuilding workouts) however this kind of workouts just tend to minimize subcutaneous (under the skin) fat.
2. High fiber diet plan: although no diet plan can target visceral fat alone however when you reduce weight by dieting, you can lose belly fat.
Fiber, fiber! Research shows that people who eat 10 grams of soluble fiber per day, without any other diet changes, build up less other and visceral fat over time than others.
If you are disciplined enough, even switching a higher-fiber bread can help maintain your weight over time but you can do much better than that.
3. Enough sleep: Is too little or too much helpful for you?
In a research study released in Sleep, individuals who slept 5 hours or less, or 8 or more hours, per night acquired more visceral fat than those who slept in between 6 and 7 hours per night? This fascinating research study does not show that sleep was the only distinction, however it might have added to the visceral fat accumulation. Simply put, sleep enough however excessive!
There are numerous other things you can do to eliminate tummy and body fat more effectively. Describe my author resource box listed below for a totally free weight loss eBook that will offer you a more total answer to losing body and belly fat.