Lose Belly Fat EXTREMELY Fast

Hello Health Champions. Today we're going to  talk about how to lose belly fat - how do we burn  

that fat as fast as possible? And I don't know  about you but it drives me absolutely crazy with  

all of the bad and useless information out  there. Is it about carb fat or protein? Do  

we eat a little do we eat a lot? And can  we do crunches to target belly fat or hip  

fat or thigh fat? No you can't do that. It  doesn't work like that and maybe the worst all  

these videos that say take a tablespoon of this or  a pinch of that and all your problems will go away  

now what happens when people get bad information  and conflicting information is they get confused  

and they don't stick with it they don't stay  the course or even worse they do nothing at all.  

But after watching this video you will know  for sure how certain things work and you will  

know enough that you can take some action and  stick with it and get the results you want.  

A really good question to start with is why would  the body burn fat or the reverse maybe for some  

why would the body not burn fat why is the  body refusing to burn fat why am I on this  

plateau all the time and one reason could be  that the body doesn't need to burn fat and we're  

talking about the body fat the fat that are stored  on the body as a reserve and if you never need  

to tap into the reserves then obviously you're not  going to burn it if there's always more fuel being  

supplied than what you're using up another reason  could be that there are other types of fuel or the  

timing of the fuel that something else needs to  be burned first before we get to the body fat so  

we have to understand that in the order of things  the dietary carbohydrates that we eat have to burn  

first the body has to use that first and then it  gets to dietary fats and then it gets to the body  

fat so what we need to do is to create a state  in the body where first of all there is a need  

for energy and secondly where that need for energy  doesn't result in an increased appetite if we use  

more energy and then we just compensate by eating  more then it's a zero-sum game and also of course  

we want to give the body a reason at the cellular  level we need to give the body a reason to use up  

that body fat and of course it also needs to be  sustainable it needs to be something that you  

can do for the rest of your life and we want to  put health first we want to do this to enhance  

health not at the expense of health and when we  say extremely fast that's a relative term and why  

am I saying that because if you're on a bicycle  you don't want to compare yourself to a formula  

one race car so do this as fast as possible  for you and what that means is you want to  

start understanding the different mechanisms and  factors that enhance fat burning and what stops  

fat burning and then once you understand them  now you implement them and you do all of them  

at once at the same time for a period of time  because if you do one thing and it gets a little  

bit result then if you add another thing now it's  like compound interest how can we affect the need  

for energy well first of all we have our  basal metabolic rate and that's how much  

energy the body uses up when you do nothing  when you're sitting around when you're sleeping  

your organs are always doing some work your heart  your liver your kidneys they're doing what they're  

supposed to do and they're using up some energy  in doing that and then there are some hormones  

insulin and human growth hormone that we'll talk a  little bit more about that also affect this basal  

metabolic rate and then above that baseline we  add the energy required for movement so any time  

that you move and do something physical now you're  using up a little bit more energy than the basal  

rate and now you have basic movement which is  just going about your daily life getting from the  

couch to the fridge from the bed to the bathroom  from the car over to work and so forth and then  

you add in exercise and that's something that you  do on purpose to increase your circulation and  

your movement one problem a lot of people run into  when they exercise more is that they eat more and  

one underlying factor here that we have to  control is insulin resistance because if you have  

chronically high levels of insulin meaning insulin  stays high even when you're not eating then that  

high level of insulin blocks fat  burning it prevents you from getting to  

the fat you have stored and if you can't get  to it then you get hungry so the whole idea of  

using more energy and burning fat is that we can  get to the body fat stores but with high insulin  

we can't another factor we have to control  is stress because when stress is high that's  

your perception of the world telling your body  that there's something fearful there's something  

dangerous out there and I need to be prepared in  case that thing attacks me and if it attacks me I  

might have to run really really fast and if I have  to run fast I need emergency fuel which is glucose  

you always have a baseline of fat that you're  burning but the more stress you have the more  

you're going to shift into glucose to do that and  then you're going to release cortisol which is a  

stress hormone which also drives more insulin and  a third big factor is carb dependence if you're  

dependent on carbohydrate if you have trained your  body to always receive a fresh big full supply  

of carbohydrate your body is always going to burn  that first and it will never get around to burning  

that fat so the combination of all these three  factors makes it very difficult to control your  

appetite willpower is just not going to be enough  in the long run and then we need to give the body  

a reason at the cellular level to use up to burn  through some fat and we have to ask that question  

why would the body do that or why wouldn't it  if we assume the body is supremely intelligent  

which it is then it's going to need a reason  there's a reason for everything it does I mean  

you wouldn't for example go and mow your lawn  today if you already finished it yesterday I mean  

nobody would do that well actually my neighbor  tends to do that anyway but you know what I mean  

that in the body everything happens for a reason  so dietary carbohydrates have to be burned first  

carbs turn into blood sugar and really high blood  sugar can put you into a coma the brain can't  

function with high or low levels of blood sugar so  they have to be processed through first and some  

of it can be put into glycogen storage but the  body can't store a whole lot so it's going to try  

to burn through both carbs and glycogen first and  then it's going to start in on the dietary fat the  

stuff that you ate earlier today or late yesterday  that's still floating around and only after  

most of that is gone and processed through is  it going to get to body fat and also we want to  

understand that this is not an absolute it's not  going to use 100% of number one and 100% of number  

two before it ever gets to three and four it's a  tendency the percentages are shifting it's a trend  

so this is basically the priority and here's  the action plan and we'll talk about these  

in more detail first you cut sugar then  you reduce carbs you exercise meditate  

we're going to talk about protein then you add  some fat you get into ketosis because that is  

fat burning and we're going to talk about fasting  first of all we cut out the sugar why is that  

because it is addictive it's a drug and if it's  addictive then you're going to over indulge by  

definition an addiction is something that you use  more of than you want so you're going to overeat  

because of sugar secondly it's also a carbohydrate  it's 100 carbohydrate it triggers insulin through  

the glucose but it also clogs the liver through  the fructose and it causes non-alcoholic fatty  

liver disease and insulin resistance because the  liver is your metabolic factory and once you clog  

up that liver then it's going to kind of spill  over to the rest of the body and that's one of  

the driving mechanisms behind insulin resistance  and then you want to reduce carbohydrates overall  

because they are in a way addictive not  as strongly as sugar for the most part but  

they do cause overeating definitely they do  trigger insulin definitely and whenever insulin  

is high it prevents fat burning but also like we  said when carbs are present you're going to burn  

those first before you ever get to fat burning  therefore you want to keep your carbohydrates  

probably less than 30 net grams and that's not  an absolute number because it's going to differ  

for different people a lot of people can get into  fat burning once they're under 50 grams but other  

people need to get down to maybe 10 or 15  grams of carbohydrate before their body  

really starts burning up that fat and here is a  carbohydrate that you can eat because this has  

such a negligible impact on insulin you're not  going to overeat it it's not really addictive  

it doesn't really count as a carbohydrate if  it's high water high fiber and very low carb  

next you want to increase your exercise because  exercise is good for so many different reasons  

your whole physiology is driven by exercise and  of course you will increase your energy need  

you're going to use up more energy that in itself  is not going to help you burn belly fat because  

unless you also work on insulin resistance  you will compensate by eating more so the key  

is to do this to exercise without increasing  appetite so on the one hand that's about food  

on the other it's about doing the right type of  exercise and you want to do the vast majority  

95-98% of your exercise as aerobic meaning  it's with air it's at a low intensity like  

walking or biking at a pleasant rate so you don't  get winded so you don't start huffing and puffing  

the other type of exercise is called anaerobic  that means without air you increase the intensity  

to where the oxygen in the air can't keep up and  now you have to start breaking down glucose to  

make lactic acid and this is a stressful state  and it there's a reason there's a purpose for it  

but if you do this and trying to burn fat you want  to try to keep that to a minimum they should be  

very very short if you do intervals it should last  a few seconds if you do one interval it could be a  

minute or two and then you're done if you overdo  it you're going to create a lot of stress so  

anaerobic uses up carbohydrates because once you  get to that level you have to break down glucose  

to create that energy when you don't have enough  air now some people might ask wouldn't that be a  

good thing if you use up the carbohydrates then  that mean you can start burning the fat instead  

and theoretically it would except when you do  that when you create a stressful state through  

this anaerobic exercise if you do too much of  it now your body is going to be desperately  

trying to replenish those carbohydrates  it's going to be something that's beyond  

your willpower and it's no good using up  the carbs if your body is just going to go  

look for more and give you cravings i often  mention meditation because I think it can make you  

feel better overall I think it can help  you with your purpose and your well-being  

in life but it also has an impact on metabolism  and metabolic health because stress like we said  

it requires emergency fuel when you're in a state  of stress your body thinks it's going to need  

emergency fuel and that means carbohydrates and  glucose and it can also increase cortisol as a way  

of increasing that glucose now it's going to start  breaking down protein and glycogen and so forth  

to raise that glucose and that of course drives  insulin but most of all it's going to give you  

cravings whenever you are stressed you're going  to tend to go look for sugary things for comfort  

foods for things you're addicted to to change  how you feel and meditation will help you reduce  

that stress and cope and deal with all of those  factors when we start a low carb high fat diet  

where does protein fit in a lot of people are told  and they hear that you should eat moderate protein  

and why do we even worry about protein because  protein is glucogenic that means it can become  

glucose you can turn protein into blood sugar  and a lot of the protein you eat the purpose  

of protein is to become building blocks but the  excess protein when you eat way more protein than  

your body needs for parts then the rest is going  to become glucose and therefore theoretically  

protein can drive blood sugar and insulin and  it can keep you out of fat burning so when it  

comes to meat you want to do the exact opposite  of what you've been told for the last 40-50 years  

you actually want to avoid the lean meat so when  they tell you to eat the lean chicken breast  

then you cut that out instead and why is that  because the leaner the meat is the more you  

tend to overeat on the protein most people get  enough protein you just don't want to overdo it so  

instead what you want to do is you eat the fatty  meat the fish the pork the chicken whatever meat  

you're eating if it's ground beef or steak  you look for the fattiest healthy cut that  

you can find because then it's going to be  so much more satisfying and so much more  

filling that you're not going to eat as much and  you're not going to overdo the protein even if you  

go like a hundred percent carnivore so when I eat  chicken it's typically going to be chicken wings  

or I will also eat chicken thighs if I can  get them with skin that's great if not I'll  

typically add some butter or olive oil or avocado  or something to the food and the reason that we're  

told to eat the lean stuff in the first place  is that we have this phobia of saturated fat  

but saturated fat is not the problem saturated fat  is a good fuel source it is very stable it doesn't  

oxidize it doesn't get rancid it doesn't create  inflammation what creates inflammation is insulin  

insulin is the problem that we're after all  the time and the carbohydrates drive insulin  

which high levels of insulin over time drive  insulin resistance so all of these three factors  

is what's producing the chronic disease and  what we have to point out also is that it's  

not carbs per se it's too much carbs and how  much is too much well it depends on the person  

if you don't have any of this problems then you're  not eating too much carbs but if you have these  

problems then you are eating too many carbs for  you next step is to add in some good fat you want  

to be in ketosis that's what the keto diet is all  about and it's not about bacon and cheese crisps  

and all that stuff it's still about whole food and  ketosis simply means that you're in a state of fat  

burning and that's the goal after all that means  you're typically going to have less than five  

percent from carbohydrates five percent of your  calories that means with moderate protein you  

can still have a lot of steak if you keep  it fatty steak or chicken or ground beef  

and then you'll have 15 to 20 percent of your  calories from protein and then fat is the rest  

whatever else you need to eat to get satisfied  and full then that becomes fat but when does that  

fat become too much and there's a fine line here  that we want to be aware of that the whole point  

is to burn body fat and the fine line depends on  the person and if you eat so much dietary fat that  

the body sees no reason to use anything stored on  the body then you're eating too much fat and then  

you need to cut back on the dietary fat until your  body starts burning some body fat so this is where  

everyone's different and you need to play with it  a little bit because at some point if you cut out  

too much fat it could lead to starvation if you're  hungry if your body feels deprived if it's not  

working well then you're not eating enough so it's  a good idea to eat a little bit more to start with  

and then slowly back off and the way that you want  to deal with this is to reduce appetite because  

if you do this the right way and your insulin  resistance goes down and you get into fat burning  

your body is still eating it's just eating  fat off the body instead of the dietary fat  

and you just need to teach it that so if  it's burning body fat you're not starving  

and now you're not in a starvation that's going  to shut down your metabolism or create any harm  

and the most powerful the most potent way  that you could possibly burn body fat belly  

fat extremely fast is fasting because we talked  about carbs well when you're fasting you're eating  

zero carbs there are no dietary carbs and  you're also not eating any dietary fat  

right so the only way that the body can generate  energy at this point is to burn the body fat at  

the same time fasting is the most powerful way to  reduce insulin and insulin resistance and reverse  

metabolic disease and it's one of the most  powerful ways to increase growth hormone  

human growth hormone which is a fat burning  hormone and once you get into fat burning  

you can monitor that you can measure your level of  ketones to see how effective this is for you and  

then some additional tools that we talked about if  you do the fasting or intermittent fasting which  

we'll talk about in a second and then you combine  that with a ketogenic with a low carb high fat  

diet and maybe even add in some exercise all  at the same time now you can drive your body  

to higher levels of ketones if you only did a  low carb diet then you might be at 0.8 to 1.5 or  

something for most people if you add fasting and  exercise you could get that into much much higher  

levels of ketones like four five six or seven and  you get much faster burning of body fat but also  

much faster reversal of insulin resistance and  even some chronic disease conditions unfortunately  

as great as fasting is it has a limitation there  comes a time where you just have to eat again  

and that's where we want to start looking and  understanding the balance with all of this so  

i would suggest first of all that you cut back  on the carbs to the point where you become fat  

adapted if you don't provide the carbohydrates  for fuel your body has to start learning has to  

rewire to use fat again and then you start playing  with something called intermittent fasting where  

you get a lot of the benefits but it's more time  restricted you eat certain periods and you fast  

certain periods instead of eating all the time  so first thing you would do is you have breakfast  

later and this isn't the only way to do it it's  just an example that works well for a lot of  

people so whatever your time for breakfast is you  start moving it later whatever time your dinner is  

you start moving it earlier and you do this  gradually and you find it so much easier than you  

really thought it would be until you can skip  breakfast altogether because it kind of coincides  

with lunch and then you keep moving this until  you're eating in a four five six hour time window  

and the rest of the time you're fasting but you'd  be amazed how easy this is your body is so well  

equipped it knows exactly how to do this and if  you give it some time and you're consistent you  

will find that eventually you will probably want  to skip lunch and then you're at what's called  

OMAD one meal a day and it all depends  on your physiology on your genetics how  

fast you want to get things done some people  get really fast results with two meals a day  

some people say hey that's not fast enough  or my body is really stubborn and they want  

to go to one meal a day and once you're used  to that you can also play around with a few  

longer fasts and this is not something you do  all the time but you can go 48 hours or 72 hours  

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