Top 10 LIES About Belly Fat People Still Believe

Hello Health Champions Today we're going to  talk about the top 10 lies about belly fat that  

people still believe and why is it so critically  important that we understand this because belly  

fat isn't just a nuisance it can even be a matter  of life and death and with all the myths and lies  

and misconceptions floating around how are you  going to solve the problem if you don't understand  

how it works how who are you going to trust if you  don't know how it works and first of all there's  

two kinds of belly fat there's subcutaneous and  there's visceral and there's a difference in terms  

of health aspect here so we have a muscle first  of all and then we have outside of the muscle we  

have some fat and then outside of the fat we have  some skin so subcutaneous simply means under the  

skin so it's between the skin and the muscle but  then the one we're really concerned with is the  

intraabdominal that's inside the muscle and it's  also known as visceral fat and why do we care more  

about visceral fat because it is associated with  metabolic disease it's caused by metabolic disease  

and we're finding out more and more that virtually  all chronic degenerative disease such as type 2  

diabetes and cardiovascular disease and stroke  and even cancer is caused by metabolic disease  

which means that if you have a bunch of this belly  fat the intraabdominal or visceral belly fat then  

you may be a candidate you may be at higher risk  so belly fat is not the only thing that causes  

cancer and heart disease and so forth but it is  a common factor and the the first lie is that  

thin people are safe we believe as a culture that  if you're skinny you got nothing to worry about  

thin is healthy and yes very often thin people are  healthier than overweight people but it's not that  

clearcut so even thin people can be relatively  fat there's something called skinny fat so when  

you're wearing clothes and on the outside you look  relatively lean but you still have quite a bit of  

body fat and even if you have a fair amount of  muscle you still could have something called  

nonalcoholic fatty liver disease which means that  you are starting to get metabolic disease you have  

fatty infiltration of the liver and it used to  be that the only thing that could cause that was  

alcohol but today by far the most common cause is  sugar and specifically fructose and a lot of lot  

of these people will have type 2 diabetes or be on  their way to type 2 diabetes even though they look  

relatively thin they might have just the tiniest  little pot belly beginning that you don't even  

really think about when they're wearing clothes  but this would not be a healthy person line number  

two is that belly fat is inevitable with age  that once you reach a certain age 50 or 60 then  

you just have to have it and maybe you've been  told by a doctor or by a well-meaning relative  

that hey don't worry about it you've just reached  that age there's nothing you can do about it well  

inevitable is not the same as that it tends to  increase with age it's just much more common and  

therefore we believe that that's the way it has  to be but it's not so all that means is that the  

bad stuff people do to get belly fat the older you  get the more time you've had had to do bad stuff  

and then eventually your barriers sort of break  down you have body has a certain resistance and  

a certain capacity to handle things but if you do  something long enough finally the Dam breaks and  

I have a part two be on this also because a lot  of people also believe that when you do have the  

belly fat and you're older then it's impossible to  turn it around it's irreversible you're stuck with  

it and again that's a myth that's a lie because  everything is an adaptation you've done certain  

things for a long time and the body adapt to it  but if you reverse the things that you did and  

you take certain action then you can reverse that  adaptation as well line number three is a calorie  

is a calorie and if you believe that then you  also believe that all belly fat and all weight  

gain is just overeating that it's just that simple  you just have to eat less and exercise more and  

you're going to take care of the problem and these  people really have no understanding about what's  

happening in the body when they say things like  that so let's just compare if you eat 500 calories  

of jelly beans versus if you eat 500 calories of  chicken wings and just look at some of the very  

very basic mechanisms here so this is your blood  sugar and your body needs to maintain a certain  

level of blood sugar for you to feel good to fuel  the brain and certain metabolic processes and if  

it gets too high or if it gets too low that's very  dangerous you can get into a coma if it's high or  

low so the body really wants to keep it in there  but what happens if you eat 500 calories of jelly  

beans now your blood sugar is going to do that and  then your body is going to to release some insulin  

to bring it back down that's a hormone that takes  care of blood sugar and because you release so  

much insulin to respond to that huge blood sugar  Spike it's going to come down crashing very very  

quickly and very often it's going to overshoot  a little bit so now you have what's called  

hypoglycemia and when you have hypoglycemia it's  really important for the body to bring it back up  

so first of all your body releases cortisol which  is a stress hormone to raise blood sugar so this  

is very stressful and unnatural to the body first  of all but then what happens you ate 500 calories  

and it can't stay in the bloodstream so the body  has to take care of it very very quickly so it  

forces it into the cell but the cell says hey  I've got all I can handle I'm already full from  

your previous meal now what's going to happen is  this gets converted to fat that's the second job  

of insulin and so you eat 500 calories you use  a little bit maybe 100 calories during this time  

period but 400 or so gets stored and or turned  into fat and what happens then is now you're  

super hungry because your blood sugar is low and  you have stored away everything as fat and with  

high insulin you can't get to it so first of  all the jelly beans causes these calories to  

be stored and converted as fat secondly they make  you more hungry so let's compare that and contrast  

with what would happen if you ate 500 calories  of chicken wings chicken wings have no sugar  

they have mostly fat and protein they don't raise  blood sugar they don't Tre trigger insulin so now  

instead you are going to have an extremely slow  and moderate rise in blood sugar and then it's  

going to come down and it's not going to crash  down and overshoot so one more thing that happens  

here is here you're going to have the spike very  very early on with the chicken wings it's going to  

be not a spice it's just going to be like a slight  elevation and it's going to come much later so  

when you eat the chicken wings or if it's a meat  Patty with some lettuce or whether it's sardines  

or something that just doesn't have a bunch of  sugar but it's higher in fat and protein now it's  

broken down and absorb so much slower that you're  not going to store hardly any of it because you're  

going to use it at the same slow pace that it's  being released and absorbed so when people say a  

calorie is a calorie they really don't know what  they're talking about and in addition to what we  

just talked about there's also differences there  are genetic factors there are stress and lack of  

sleep lack of sleep as a form of stress and all of  these things will affect your hormones and hormon  

hormes will change your behavior hormones will  change what happens to the food it will change  

your behavior in terms of hunger and when you  go and eat next and the fourth lie is that  

eating fat leads to belly fat people believe that  whatever you see on the body must have come from  

that same thing so there's the saying you are  what you eat right I'm sure you've heard that  

and it's one of those that if you hear it enough  times then then it becomes true just because it's  

a saying and we've heard it so many times then  there is no disputing it but I have a little bit  

of problem with that so then if you are what you  eat then how can this grass turn into that when a  

cow how can a cow eat grass and turn something  into something that is full of saturated fat  

and cholesterol because there's no cholesterol in  grass and there's virtually no fat so what happens  

is that it's the bacteria in the cow's gut in the  rumin that can break these down and turn them into  

fatty acids and amino acids that become the tissue  of the cow and that becomes the steak so the point  

being if the cow has a bunch of saturated fat  and it didn't come from saturated fat then maybe  

the fat on your body doesn't come from fat either  and that's exactly how it works it's a conversion  

it's a biotransformation and again it's the  insulin that we just talked about the insulin  

is the thing that converts things to fat and that  stores the fat another interesting thing that most  

people don't realize is that there is about 50%  saturated fatty acids in beef fat but there is  

over 40% about 42% of monounsaturated fatty acids  and that's the good stuff that's the one everyone  

agrees that the monounsaturated also known as  OIC acid or olive oil is super healthy that's  

like the best fat and almost half of the fat in  the steak is actually the same fat as an olive  

oil which interestingly is a higher percentage  than most vegetable oils sold so soybean oil for  

example is only like 20 30% monounsaturated fatty  acids and also very interestingly is that humans  

store approximately the same ratio not exactly the  same it's going to vary a little bit but pretty  

much along those lines is the type of fat that we  have in the body as well and guess what it doesn't  

matter if you're a vegan or if you're a carnivore  or if you're a frugivore who only eat fruit the  

fat on your body and you all have some is going to  be approximately something along those ratios and  

that's just the way that mammals store fat it's  just the most convenient and the most efficient  

way to store extra energy on the body so next time  someone tells you that eating fat causes belly  

fat remember that it's the insulin that causes  the storage of fat and insulin is triggered by  

things that raise blood sugar and dietary fat does  not raise blood sugar it's negligible if any and  

therefore the insulin response is also negligible  on the flip side of that is the lie that the best  

way to get rid of belly fat is to eat low fat  and no fat foods and I don't have a problem with  

things like lettuce and non starchy vegetables  which are very low in carbohydrate they virtually  

no impact on blood sugar but they're also very  low fats those are still perfectly fine what  

I'm talking about are foods that are normally high  in fat but we have produced lowfat versions we're  

talking about lowfat milk lowfat cheese and cream  cheese Alternatives lowfat yogurt lowfat sour  

cream lowfat salad dressings lowfat peanut butter  because here's what you have to think about if  

these things normally have a lot of fat and that's  why we like them by the way that's why they're  

so delicious and so creamy and so yummy and  satisfying and now they take out the main thing  

that gives these Foods their character what's left  well not very much so first they process them and  

ruin them and take out the valuable thing but  now the food is incredibly boring and they have  

to add something to make it tasty and have the  right mouth feel and so forth so now you start  

with a worthless food and then you add things  like sugar and artificial flavor and thickening  

agents and emulsifiers and mono and diglycerides  and polydextrose and MSG so what you're getting  

really is a chemical concoction that is mixed in  with this destroyed food and now it's going to  

happen because it's not satisfying at all the  way the original food was full of fat and had  

very very satiating effect now it doesn't satisfy  but instead they've added a bunch of sugar so now  

you spike your blood sugar and it makes you eat  more of this useless tasteless food so do yourself  

a favor and just eat the original version the way  nature intended it but then we can take this carb  

thing too far also and I've done a lot of videos  where I talk about how carbohydrates are not  

essential you can live perfectly fine without them  there's no such thing as an essential carbohydrate  

but it also doesn't mean that carbohydrates are  evil in every form and that zero is always better  

than a little bit but it also doesn't mean that  we want to trust the mainstream recommendations  

and eat 65% of our calories as carbohydrates  primarily from grain fruits and vegetables we  

need to understand what the difference is between  these because they're all carbohydrates so what is  

the difference and what makes a bad carbohydrate  well bad carbohydrates they Spike blood sugar they  

change how you feel they have druglike effects  they make you hungrier they're Comfort foods  

you eat them for the purpose of changing how you  feel many of them contain sugar which has fructose  

they're heavily processed and as a result these  foods make you hungry these are bad carbohydrates  

so which ones of these will do that well grains  is definitely going to spike blood sugar most  

bread sold also has sugar added which means it  contains fructose and therefore both sugar and  

wheat actually has the capacity to change how  you feel they can fit into opiate receptors in  

the brain and create drug-like effects so there  are differences there are breads that are not as  

bad as others but overall we want to avoid grains  if you have belly fat and you're trying to get  

rid of it then grain is not your friend and then  we have fruits and I put a question mark on that  

because it's going to depend on the person and  it's going to depend on what type of fruit so if  

you have belly fat or diabetes and you're trying  to get rid of it then I would avoid all fruit  

except some berries black berries blueberries  raspberries strawberries are fine a little bit  

here and there if you are happy with your amount  of belly fat then you can probably have a couple  

of fruits per day and it's not going to mess  any anything up but don't buy into the slogan  

of eating more fruits and vegetables more fruits  and vegetables as if more was always better it's  

better than some junk food but it doesn't mean  that you get healthier the more fruit you eat you  

can tolerate some but everything that you want  to get from fruits all those plant factors you  

can get from vegetables and the good vegetables  are things like non-starchy vegetables and leaf  

leafy greens non-starchy would be things like  broccoli cauliflower brussel sprouts asparagus  

Etc and those vegetables get a big green check  mark because they don't do any of the things that  

the bad carbs do and I know that there are some  carnivores who feel that zero carbohydrate is  

better than a few grams but it doesn't work like  that because protein will stimulate more insulin  

and more blood sugar than these non-starchy  vegetables will do in fact they might have  

one or two or three grams of sugar but it is so  tightly embedded into the cellular structure that  

you probably won't even ever get to absorb it you  probably chew it and swallow and it goes through  

your digestive tract and it's get picked up uh  along the way you absorb some but a lot of it gets  

left for your gut bacteria and that's the biggest  reason why you want to eat some vegetables that  

they have stuff that your gut bacteria need line  number seven is that if you want to lose belly fat  

then you're going to have to get used to eating a  lot of really boring Foods so a lot of diets have  

things like rice cakes and sawdust muffins if  you ever had one of those where you take a bite  

and your mouth gets so dry that you need a whole  pitcher of water just to choke the darn thing down  

and afterwards you wonder why you even ate it in  the first place because it tasted so boring and  

then we have things like skinless chicken breast  with dry rice but you can relax because not only  

do you not have to eat that type of food that  type of food is not even really that good to lose  

belly fat because a lot of it has carbohydrates so  instead you want to eat real food you want to eat  

things like Steak and Fish and chicken you want to  eat full fat eggs cheese and sour cream you want  

to eat the yolk with the eggs and you can eat as  much non-starchy vegetables as you like you can  

put some butter on them you can steam them you can  put them bake them in the oven you can eat nuts  

and seeds and you can have natural whole fats like  butter olive oil and coconut oil which are mostly  

saturated or mono saturated and therefore are very  shelf stable and they won't cause oxidative stress  

or inflammation in your body and then you can  make Rich creamy sauces and eat that with your  

steak and your vegetables and it's going to take  a little while before you get used to this type  

of food but it is so delicious and so rewarding  every meal becomes a gourmet meal after a while  

and what you find is because these food are more  concentrated and because you don't spike your  

blood sugar you will not get as hungry you will  not eat as many meal once you start eating this  

way you'll find that eating once or twice a day  becomes much more natural than eating a little bit  

all the time and number eight is that if you want  to lose belly fat then the vegan diet would be the  

best because a lot of people have had success with  that but believe it or not there is the opposite  

of vegan which is the carnivore diet which has  also helped a tremendous number of people so what  

we need to understand is it depends on the person  and it's not really about which Camp you decide to  

be in it's about can you eat under these diets and  eat satiating food and yes you absolutely can can  

you eat Foods in a way that stabilize your blood  sugar yes absolutely can and can you eat these  

types of foods and eat whole food as opposed to  processed foods yes definitely so there are good  

reasons why you might want to try a vegan or a  carnivore but I believe that it is better in the  

long run to eat a variety of foods and one reason  to not eat vegan forever would be that a lot of  

vegan not all of them but a lot of them develop  various deficiencies over time and one reason  

that you wouldn't want to do carnivore forever is  that a lot of Health has been associated with gut  

bacteria they've found that the healthiest people  have the widest diversity of gut bacteria and when  

you eat carnivore you're not really feeding those  gut bacteria much at all so like I said I think  

there good reasons to try either one but I don't  believe you should be on it forever so try it for  

30 to 90 days notice what the effects are see how  you feel but even if you feel the best you've ever  

felt which a lot of people will report both on  vegan and carnivore I don't think that you want to  

stay on it forever I think that you should try to  introduce a range of foods after that time period  

and then we get to the exercise lies and number  nine says that if you want to lose belly fat then  

you have to do a lot of crunches you have to do  a lot of abdominal exercises and I'm sure you've  

seen that there's a lot of videos on belly fat and  about half of them are on diet and the other half  

are on doing crunches pretty much but if you think  that crunches is going to do the job if that's the  

main way then you also believe in a religion  called spot reduction and that religion says  

that if you exercise a muscle then you will also  burn the fat on top of that muscle and that is  

completely false there is no vascular connection  there is no way for that muscle to affect that  

fat or for that fat to burn because you're using  that muscle it just doesn't work like that and the  

other type of exercise that's often promoted is  cardio that you need to do long long sessions of  

cardio whether it's running or whether it's doing  spin classes or aerobics or something like that  

but let's look at what exercise actually does  is it of any benefit an exercise can assist a  

little bit but it's not the main thing so it can  work to the extent that it uses up some glucose  

and if you use up the glucose the muscles will  basically suck up the glucose without needing  

insulin or without needing as much insulin and  then because there's less insulin released there's  

going to be less tendency for fat storage you're  assisting your body toward insulin sensitivity as  

smidgen but that intense exercise also needs  to not increase hunger and what happens to a  

lot of people when they exercise intensely their  body starts craving carbohydrate because because  

they used it all up because it was such high level  and now they get more cravings and more appetite  

and they kind of shoot themselves in the foot so  what you instead want to do is you want to realize  

that simple things like walking will actually burn  fat directly you still have an energy expenditure  

that you can sustain for a longer period of time  without causing stress hormones or ink increasing  

carbohydrate or sugar Cravings another great  thing to do is weightlifting because if you push  

yourself a little bit with weightlifting then  you will make a whole lot more growth hormone  

both to make muscle but also to burn fat probably  also not increasing appetite as much as you would  

with cardio and another form of training is hit  or high-intensity interval trainings again some  

people confuse cardio and hit and they think you  can do cardio for 45 minutes and call it hit if  

you have intense periods in there that's not hit  hit is very very short term high intensity you  

can do something for 30 seconds to a minute and  you can repeat that three four five times but  

the whole point is just to get your heart rate  up really really high or you can do hit with  

weightlifting if you do a few sets to maximum  capacity where you basically fail during that  

set during that weightlift attempt now you're  also pushing the body to make extra growth  

hormone and don't get me wrong I'm a huge fan of  exercise exercise is absolutely necessary it's  

not optional it will improve the function of every  physiological process in your body you cannot have  

Optimal Health you cannot express optim physiology  without exercise but it's not going to be the main  

thing to help you lose belly fat if you enjoyed  this video you're going to love that one and if  

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