10 Mistakes Stopping You From Losing Belly Fat - Real Doctor Reviews

Hello Health Champions.

Today I am going to talk about 10 mistakes that could stop you from losing the belly

fat and this is a review of a list that I found on Cosmopolitan Magazine online so we're

going to go through the points and we're going to find out if they have some sensible information

where they say some good things that work where they might fall a little bit short and

overall just feeling the picture a little bit coming right up hey I'm Doctor Ekberg

I'm a holistic doctor and a former Olympic decathlete and if you want to truly Master

Health by understanding how the body really works make sure you subscribe and hit that

notification Bell so you don't miss anything so for this particular list their Cosmopolitan

magazine had consulted dr.

Luke James in the United Kingdom and we're going to go right in and see how close they

got mistake number one not getting enough sleep that is correct and there's actually

a good amount of research these days they've done it several times where they find that

if you don't sleep enough if you sleep poorly or you have short duration of sleep then your

body makes more ghrelin which is a hunger hormone makes you hungrier and it makes less

leptin which is the satiety hormone so it hits you both ways not getting enough sleep

that you get more of a hormone that makes you angrier and less of a hormone that makes

you satiated so you're going to end up eating more mistake number 2 you are doing the wrong

kind of exercise and the internet is riddled with articles and videos that somehow want

to make you believe that if you do crunches you will burn body fat and that's just plain

wrong because if you have a muscle and you have a layer of fat on top of that muscle

or underneath the muscle which is the case in belly fat then it is not going to pull

energy it's not going to pull fats from the adjacent fat into the muscle to provide energy

the energy comes from the blood the blood is a transport system and it goes all the

way around your body all right so you're not going to burn fat in a particular location

by using by exercising those muscles that just plain wrong it's a hormone problem it's

about ghrelin and leptin and insulin and cortisol and doing some crunches is not going to help

that so they're absolutely right in that miss their dispelling that meth instead that dr.

Luke is suggesting to do some high-intensity interval training which is spot-on so great

job on number two absolutely right number three eating too many sugars and carbs well

that's a no-brainer at least if you've been watching this channel that sugar is the root

of all evil and carbohydrates can be reinforcing the problem especially if you become insulin-resistant

so you don't get fat by eating fat so they're absolutely correct this is not a mystery maybe

in the World At Large they still believe that eating fat makes you fat but this is absolutely

correct it's all about sugar and carbohydrates sugar is the worst one because it is 50% glucose

50% fructose to glucose will raise your blood sugar and Trigger insulin and the fructose

will clog up your liver and makes your insulin resistance and then that is what creates that

belly fat in combination with cortisol mistake number for you're not eating enough protein

so the article says you should eat more protein so you can build muscle because that has a

higher metabolic rate and that is all true however you don't want to think that eating

more protein is going to build more muscle you need adequate protein because excess protein

is going to trigger insulin and it's going to get converted to Fat all the same especially

if you're insulin now the great part about protein is that it is very satiating just

like that it makes you feel full and you stay faithful so it kind of depends on the person

a little bit some people can go carnivore and have great results but for other people

that still going to trigger too much insulin that extra protein so figure out what works

for you on point number for here is where I also feel that the article makes one big

mistake they you should eat lots of protein but you should focus on lean protein and avoid

the fatty Cuts because it could have too much saturated fat then again there again victim

in the old myths that it's the saturated versus unsaturated fat that matters rather than the

quality of them so here's what I would suggest if you're eating grain-fed if you can't find

grass-fed or if it's too expensive or tours are you eating grain-fed go for the lean Cuts

because that fat is not particularly healthy it's too high in omega-6 is where is if you

can find grass-fed if it's available like some areas around where I live Walmart has

ground beef 15% fat grass-fed organic fantastic meat so there I would every time I would go

for the higher fat content because it's a healthy saturated fat good balance omega-3

and omega-6 is so it's not about saturated vs. unsaturated it's about the quality of

the fat and the quality of the food in general and on that note I could also say that I think

they make a mistake here in omitting the fact that you have to replace the carbohydrates

with something and the only suggestion I have is the protein whereas for most people the

sensible thing to replace sugar and carbs with is quality fat so no place in here do

they talk about eating more fat they're just talking about eating less carbohydrates and

sugar and maybe increasing protein a little bit but they're not really saying to eat that

instead of the carbs and in doing that they're sort of just restricting the food and there's

a chance now that you're going to get hungry and it's going to be more difficult for you

to stay that's so the thing to eat a little bit more of as needed to fulfill your hunger

is high-quality fats 5 you are too stressed or too anxious and this is absolutely true

that if your stressed or anxious you're going to trigger more cortisol cortisol is a stress

hormone that will raise blood sugar and blood sugar will trigger insulin and Insulin with

will put the energy right back where it started it will turn that sugar into fat so stress

tricks your body in producing more blood sugar than it really needs because the system is

designed for you to being chased by something and running away or climbing a tree and then

that extra blood sugar was useful but if you're just being stressed sitting behind a desk

or behind a steering wheel in a car there is no outlet for that sugar so the stress

tricks the body to make blood sugar you don't need and that's the dangerous part so now

that blood sugar gets converted right back to fat and it sits right on your midsection

as intra-abdominal fat and again it's not the fat per say that is so dangerous it's

the fact that it resulted from stress because stress changes your body is priorities it

changes the hormones that changes your metabolism it changes priorities in your body so when

you're stressed you turn off the healing and digestion and you turn on all those stress

responses that's why it's a bad thing mistake number 6 you're expecting a quick fix and

this might be the most common problem that people don't understand what weight loss is

where we're hooked on the idea of a quick fix and there's no such thing if you want

a quick fix you can at best get a temporary result so there's two reasons for this and

they're mentioning one of them in the article and it's an important one it's that the brain

needs time to rewire it takes time to develop new habits up to 12 weeks so if you don't

give you a time yourself time to change your lifestyle then it's also going to be a short-term

changed but the biggest reason that we cannot expect a quick fix is that these problems

depend on insulin resistance and fatty liver and carb dependence and they develop over

years or decades so we can't expect to reverse is metabolic changes in days or weeks or even

months it's going to take the time that it takes if we want a long-term result right

now and I don't think anybody honestly wants to just lose the weight and then gain it back

everybody even though they say I just want to lose the way right now for this for this

occasion or this event or because I feel like it you really don't want to gain it back so

do it right number 7 you're not tracking your progress and here they're saying that there's

apps available for phones and computers that can help you track your food intake and your

calories burned during exercise and this is true we need to track but it's a little disappointing

that they're talking about tracking the calories burned during exercise because now they're

making it more about calorie restriction and short-term changes again I think it's okay

to track these things that you want to track your food intake but more than that you want

to track the amount of sugar and the amount of carbs and make sure that they're low enough

to be either in ketosis or at least a low-carb lifestyle you want to track the real things

that are going to change sure you could track your weight as long as you don't get hung

up on it and expect to put it on a timeline and expect to change quickly but what you

want to track or the root causes or rather the true measurement of the imbalance which

is your glucose or ketones your A1C and your fasting insulin these are the things that

change over months and years and decades and those are the ones we truly have to reverse

if we want to make this long-term if you want to lose that belly fat and that weight but

you have a high fasting insulin then you can punish your body for a while but the body's

going to come back because you're insulin resistant your body is still trying to store

away more than it's trying to burn you're still in fat storing rather than fat burning

number age your crash dieting and here they say it very well crash diets might help you

to lose a few pounds at first but they're hard to sustain actually they're impossible

to sustain that's why they don't work and they won't help you keep the weight off it's

impossible to go hungry for the rest of your life can't do it and if you punish your body

it's going to be a short-term change been in the same paragraph on Crash dieting they're

saying make sensible healthy changes to your lifestyle that you can stick to and avoid

the fad diets so absolutely true the only problem here is do we know what what a fad

diet is what we can say for sure is that the standard American diet the way that we have

been eating for the last 50-60 years is a fad diet some people think that if you just

tweaked that one a little bit but if you keep it low fat than you eat lots of vegetables

and lots of brain Brad and lots of pasta that that's a sensible balanced diet it is not

it's a fad diet by definition of fad diet or something short term that people get emotionally

invested in but it doesn't work in the long time and I think the track record is there

to prove that the standard American diet even if you tweak it a little bit it might be able

to keep an insulin sensitive person in a relatively good place but it won't help an insulin-resistant

person to reverse it we need to go a little bit further so a fad diet the thing to understand

is a low-carb diet is not a fad diet a ketogenic diet is not a fad diet it is how you were

designed it's what humans have eaten for most of our existence and we had some plants seasonally

we had some fruits seasonally but for most of the Year depending on where you lived on

the planet if you lived around the equator you had more plants if you lived further north

or south then you had less plants and then you would be in a mostly ketogenic diet for

most of the Year Eskimos for example the Inuits they eat mostly fish and seal they have very

few plans they would be almost perpetually in a ketogenic diet with few exceptions absolutely

true make sensible changes and avoid fad diet but take enough time that you what's sensible

changes and sensible food is and what fad diets are mistake number 9 you are doing too

much you are trying too hard and again this goes back to why I don't want you to track

calories by exercise because if you think the burning more calories and exercise is

a good thing then you might fall trap into number 9 here if you exercise too much and

you do too many hard things then you will have too much cortisol which we talked about

is a bad idea but there's also the need for recovery and exercise that you put in some

activity and now your body needs to recover we need to keep this in Balance cuz otherwise

is unhealthy at so many levels number 10 you haven't got the right exercise balance and

again this is true but what is that balance So He suggests that early on that you do some

high-intensity interval training and here again he says that high intensity interval

training is good that it burns a lot of energy and calories again that's not why we do it

we do it to stimulate growth hormone and to stimulate a papaji those are extremely healthy

mechanisms and principles in the body that's why we do it but we got to keep it short enough

bad we don't stress the body too much so we're not concerned with how many calories you're

burning then he says that you need to make a balance that in addition to high intensity

interval training or hit you also can do weight which again is true but it's not the balance

between hid and weights that you're looking for you looking for the balance between high

intensity and low intensity and I would say do some hit absolutely and do some weight

and do weights in a way that it resembles high intensity because the high-intensity

the purpose of that is simply to stress your body to challenge your body to punish your

body during a very short time that it gets the idea that it has to make more growth hormone

it has to get better it has to change and adapt so that he can handle that challenge

better next time that's the purpose of the high-intensity and you can do the same thing

with weight if you lift really heavy you're giving the body the message that it needs

to change it needs to get better but both of these are sort of high-intensity and you

can do them but don't do too much I would keep probably wait I would limit that to maybe

30 to 60 minutes and probably no more than 3 times a week but again it doesn't mean that

you do 60 Minutes that where you go set and then you take a few minutes rest and you do

a really heavy set and so on then it resembles the high intensity more but the other side

of that is the aerobic so now those are the exercises you can do long-term long-duration

so these you can do for an hour or 90 minutes or two hours even and they're simple things

like going for a walk when you keep your exercise level low when it's a nice gentle exercise

then you don't trigger that cord is also now you're still in almost a hundred percent you

like 80% Plus in fat burning when you keep the intensity low so that's the balance that

were talking about when we talk about exercise balance it's the high intensity and weight

versus the slow aerobic it's not about the balance between different types of hit and

weight list list the top 10 because I like the number 10 we have 10 fingers but the original

list actually had number 11 so here's that little bonus that mistake number 11 is if

you've lost the motivation so now you kind of drop off and I think we want to try to

get away from the word motivation I think we want to switch to inspiration and they're

up for a lot of people that sounds like kind of the same thing but there's a world of difference

because motivation is something that is done to you from the outside it's it's a force

that is trying to motivate you from the outside of you and then it feels a lot like effort

it feels a lot like stress it feels a lot like should and then we try to avoid it we

feel pressure from motivation where inspiration comes from the word inspired which means to

breathe in and it is light and it is delightful and it gives us energy there is no pressure

there is no stress from inspiration and where do we get inspiration we get inspiration by

having goals that we move toward they don't set a goal that creates pressure but learn

how to set goals properly goals that you feel good about focus on how you want to feel focus

on what you will be able to do and watch those goals on a daily basis if the gold doesn't

Inspire do if the gold feels like too much effort then switch it to something that will

inspire you so how did they score overall well I'm very pleased with the article I think

it's great that there is some good information out there all of this information would be

very helpful to most people so they get 100% check mark for most of these but I didn't

like the fact that they're saying to sent to limit saturated fats and they're not really

telling you what to eat instead of the carbohydrates except to eat enough protein and there were

just a little bit incomplete on a couple of points here but overall I'm extremely pleased

I think it's one of the best pieces of information that I've seen if you enjoy this video make

sure that you take a look at that one also thank you so much for watching I'll see you

next time