Top 10 Things You Must Do To Lose Belly Fat Fast

Hello Health Champions. It's really  difficult to lose weight and belly fat  

if you go about it the wrong way and most people  go about it the wrong way because they've been fed  

misinformation for years and even decades  and that's why they have trouble creating  

long lasting results. Now if we're going to  lose weight and burn belly fat, I think we can  

all agree that at some level we have to take  in fewer calories than we burn but just to  

say that you have to eat less and exercise more  doesn't solve the problem. The question is still  

how do we do that because if that's all we  had to do then everyone would have fixed the  

problem by now. They would have figured out how  to get it done and if you're watching this video  

then you're probably not all the way there yet. We  have to understand that our behavior is determined  

by hormones so you have to find a way to  eat to reduce the hormones that make you  

hungry and then you have to find a way to  increase the hormones that burn the fat  

and then once you've done those two things and  your body goes about to burn some fat now you have  

to make sure that you have a machinery you have to  have a metabolic machinery with all the components  

in place that you can actually convert some of  this fat into energy. And the absolute first  

thing you have to do is to reduce insulin. A lot  of people have heard the word insulin and they  

know that it's related to diabetes and they know  that it's related to blood sugar but what most  

people don't fully understand not all the way they  don't get that insulin does so many other things.  

So insulin stops fat burning right you have  the fat on your body if your insulin is high  

you can't burn the fat it puts a stop on it  and therefore if you can't burn the fat you  

have on your body you put it there in the first  place to have an energy resource available but  

with insulin is high you can't get to it so it's  no good to you and now instead you get hungry  

so insulin makes you hungry. Now there's three  powerful ways to lower insulin the first and most  

powerful is to eat fewer meals. Why? Because  every time you eat you trigger some insulin  

and if you eat six times a day or ten times a day  now you trigger insulin six or ten times a day  

so the fewer meals you eat the better and if  you eat only once or twice a day now that's very  

powerful because you're only triggering insulin  once or twice a day whereas you can go 16, 18, 20  

hours or more without triggering insulin that  really allows the insulin to drop and you get  

access to that body fat. The second thing  you can do is to stop sugar and this is like  

a given you just have to do that sugar hurts  you in so many ways. Sugar stimulates insulin  

because it raises blood sugar. Sugar is also empty  calories so it makes you eat more. Sugar is also a  

drug very addictive drug so it makes you eat more,  but when it comes to insulin the worst thing about  

sugar is that sugar is half glucose half fructose  and the fructose is as bad almost for the liver as  

alcohol so it creates fatty liver which is very,  very strongly linked to insulin resistance.  

If you eat fructose you get a fatty liver then  that fatty liver will make you insulin resistant  

and now you've just destroyed the rest of your  metabolic machinery. And the third thing you want  

to do is to reduce the amount of carbohydrates  overall because carbohydrates raise blood sugar  

much much more than protein or fat and therefore  it triggers more insulin. Next you want to learn  

how to eat to reduce hunger and of course this  is tied to insulin, but we want to understand it  

in another way also. If you eat foods that  burn slower it's like putting a log on a fire  

versus putting gasoline on a fire that if  you put the log there it's going to burn  

slowly it's going to produce energy for hours  and hours and hours maybe days in some cases.  

So if you eat things like protein  and fat that burns much slower than  

carbohydrates and processed foods and if it  burns slower it's going to take much much longer  

until you get hungry and you have to eat again.  And you also want to understand to eat foods that  

are neutral to insulin things that stimulate  less insulin. So if we look at a graph and we  

look at glucose that has a hundred percent insulin  response and we look at other foods relative to  

that, then protein is going to have about 15  to 30 percent as much of an insulin response  

and it's going to happen much much slower so  this feeds right into what we talked about that  

they burn slower they trigger less insulin so you  stay full longer. That's the key if you want to  

control hunger and if you eat something with fat  or pure fat, fat is the thing that you want to add  

to your meat and your vegetables because fat is  virtually neutral virtually zero insulin response.  

Compared to glucose it only has about three to  four percent so even while you're fasting if you  

want to extend your fast you can do something  like a bulletproof coffee or have some pure fat  

and you will trigger so little insulin that  it's not even noticeable but it allows you to  

go longer without eating again. So most people  today even some of the comments I get on my  

videos will still claim that fat makes you fat but  let's compare and understand how eating high fat  

versus eating low fat how that works so if you eat  high fat obviously you have some fat in your body  

and people think that oh if I eat low fat then I  don't have any fat in my body but they're wrong  

because we can't store carbohydrate. If you eat  low fat that means you're going to eat something  

you need more of the other categories primarily  carbohydrates and if you do that you can't store  

it so low fat gets converted into fat so you can  eat the fat or you can make the fat you end up in  

the same place. But then what's the difference why  does it matter because one is neutral to insulin  

and one produces very high insulin and we said  what insulin does that if you eat the fat your  

insulin stays low. That allows you to actually  burn the fat whereas if you eat carbohydrate  

then your insulin is going to be high and now you  can't burn the fat because all of that insulin  

has a tendency to store it and prevent you  from burning it. So the difference between  

eating high fat and low fat is that yes you end  up with the same fat but one case reduces hunger  

and the other case increases hunger. And like we  said ultimately it is about calories but you're  

going to take in more calories if you're hungry  than if you're not hungry and this is the magic  

that people discover when they actually  give this a try. When they go for  

a low carb high fat diet and of course I recommend  whole foods then they find out they're not hungry  

anymore that is how you solve the problem. So  now that we understand how to lower insulin and  

control hunger and actually get access to some  of that stored fat now we can start burning it.  

Now we need to take a look at the metabolic  machinery in your body and the thyroid is  

the key to that metabolic machinery because it  is the primary metabolic regulator. Everything  

that happens in your body in terms of metabolism  takes place in the cells and metabolism is to take  

something and turn it into something else, an  end product using a raw material to create an  

end product and using energy in the process. So if  the thyroid is low if the thyroid hormone is low  

then all the cells in the body are going to  do less of that conversion of that metabolism.  

And this is why we have to rule out hypothyroid  we have to know if we are severely hypothyroid  

then basically nothing else is going to work.  So you can take a look at my thyroid videos  

and understand more about that you can take some  blood work and know if that's the case. The next  

most important thing is oxygen because if we're  going to burn fat we need to have oxygen present  

that's why we need to rule out anemia because  anemia means you don't have enough of these red  

blood cells to carry oxygen to the furnace. So  the metabolic machinery is just like a furnace  

and how do you make a fire burn hotter? You blow  air on it you increase the oxygen supply so I'm  

not saying that you're going to try to get a  fever or increase anything what I'm saying is  

if you don't have enough then you can't carry  the oxygen and you can't supply the oxygen that  

your body needs to burn fat so then the fire is  smoldering basically because you don't have enough  

so make sure your red blood cell situation is  good so you have enough oxygen carrying capacity  

so you can produce the proper energy in your cells  so that they can burn that fat that the rest of  

the body now is signaling it to do. And now let's  talk about a few tricks along the way that can  

make it easier and more efficient and one of those  is MCT's also known as medium chain triglycerides  

so oftentimes when you try to change from  a carbohydrate metabolism to a fat burning  

metabolism your body is going to protest  a little bit. It's going to take a while  

for it to get the hang of it and this is  where MCT's come in it's a nice little trick  

to give you quick energy because medium chain  triglycerides are much shorter than your average  

fat molecule. The average fat is like 16 molecules  long, but medium chains are only 8 or 10 and that  

means they bypass the very slow absorption  of fat in the body and slow absorption can  

be a good thing because it creates long-lasting  energy but here's the beauty that the MCT's are  

almost as fast as carbohydrates so they give you  quick energy but they are not carbohydrates so  

there is no insulin trigger involved. And a lot of  people think that well you could do coconut oil or  

MCT and you sort of could but not really  because the MCT's are made from coconut  

but coconut also contains 50% of a longer fatty  acid with 12 carbons and this does not bypass this  

is going to take a couple of hours to be absorbed  so if you're looking for the quick energy then  

you want the shorter chains from MCT's if you're  just looking for a good healthy fat then coconut  

oil is just fine. Another nice little trick that's  almost a no-brainer is apple cider vinegar because  

it's been shown to increase insulin  sensitivity. It's been shown to increase satiety  

and reduce belly fat it also has shown to reduce  metabolic syndrome, syndrome x, and all of the  

things that are involved with metabolic syndrome  such as blood sugar levels, cholesterol balance  

and heart disease. So this alone has been shown  to improve all of these different things but of  

course that doesn't mean that this is all you do.  It works better in conjunction with everything  

else so it's just one little piece that you add  to all the other things we talk about. Number  

seven is nutrients we have to have all the  pieces to make that metabolic machinery work  

and one piece is b vitamins they're involved with  every step of energy production in the body. But,  

here's the fallacy the people fall into that they  think that if enough is good then more is better  

so if 100% is enough then they think well 10  000 percent must be really really good that much  

turbo charge and supercharge this. No, that's  not how it works you want to think about it  

this way that if you have a screw that you're  going to put a screw into a wall and you have  

a screwdriver then you can get the job done but  having a thousand screwdrivers is not going to  

speed up the process you're just going to trip and  fall and stumble over all of that extra garbage  

that's in the way. And the same thing holds true  with b vitamins and where any other nutrients that  

whole food has a way to be balanced it contains  everything that you need so we don't want to take  

mega doses of synthetic vitamins believing that we  can boost something, all right? We want to bring  

things up to a sufficiency level anything  more than that is just going to unbalance  

something else. Another nutrient is potassium  minerals that are shown to improve insulin  

sensitivity and another mineral is chromium that  is also involved with the conversion of fuel into  

energy. And most people don't truly understand  the importance of whole food because if you for  

example go on a keto diet you will get results  no matter what quality food you eat if you just  

cut out the carbohydrates and increase your fats  you will get short term results. But long term  

you will not get healthy because whole food  has everything in it has all the components  

for your metabolic machinery and if you eat whole  food then you keep a steady supply whereas if you  

eat processed foods and depleted foods you get  short-term results but then over time you don't  

have all the pieces so your metabolic machinery is  going to fall apart and you're going to get some  

other imbalance and some other problem. So that's  how to control hunger, have access to the fat,  

have a machinery to burn the fat. Now let's talk  about how to burn more of it and if you want to  

make more fat burning if you want to help your fat  burning you want to increase growth hormone it's  

one of the primary fat burning hormones in your  body and there's a few different ways you can do  

that but high intensity interval training meaning  you do something at a maximum level for a short  

burst like this guy right here now you're going to  massively increase your growth hormone production.  

Another really cool way is fasting fasting works  on so many different levels it reduces insulin  

because you're not eating you're burning fat  because you're not eating but it also increases  

dramatically your levels of growth hormone for  even more fat burning. And one piece that a lot  

of people miss is going to be sleep because  we have our normal circadian rhythms. Our  

normal sleep cycles and during the phase of sleep  there are different bursts of hormone release so  

we have a growth hormone burst a couple of  different times during sleep, but if you have very  

disrupted sleep cycles or if you don't get enough  sleep then chances are that you're not going to  

get those optimum bursts of growth hormone during  your sleep. Number nine is walking and if you have  

a nice place to walk like this then obviously it's  very relaxing at the same time that's a bonus but  

yes it is okay to use up some extra calories  but it shouldn't be the primary way that you  

go about it because if you don't address all the  things that we talked about as far as the hormones  

and the hunger then this is probably going to  come back to bite you if you only try to do it  

through expending more calories because you  have to do the exercise while maintaining  

a proper hormone balance we talked about how to  eat to help your body balance out these things  

now you can't exercise in a way that you mess it  up again so you want to exercise in a way that  

does not produce cortisol other than high  intensity interval training which produces  

cortisol but for a very very short period of time  that's why that's okay because the growth hormone  

more than offsets that. So walking produces  no cortisol so you're burning primarily fat  

and you're maintaining balance. However if you  increase the intensity too much now you're making  

cortisol you're going to increase the sugar that  the cortisol primary function is to raise blood  

sugar the blood sugar is going to raise insulin  and just like all the things we talked about  

now you're going to get hungrier so after you do a  more intense workout like cardio you are actually  

more hungry than if you just went for a walk.  Number 10 is meditation and I'm not saying that  

it's the primary way that you're going to lose  weight to just sit down and do nothing but you  

want to understand the bigger picture because  it's a great add-on to the big picture. When  

you meditate you reduce stress you get better  focus better mental control you reduce cortisol  

you reduce cravings etc. And a lot of people are  afraid of meditation I've heard so many strange  

comments that they say that it's against my  religion or someone has told them something  

strange but trust me there's nothing mystical  or strange about it. All you're doing is you're  

silencing your mind you're just sitting down and  you're focusing on something else something other  

than your daily strife and you don't have to sit  down and look all mystical and hold your hands in  

a certain way that might add some benefit if you  feel like it but that's not what it's about. It's  

just about silencing your mind and creating a  mental reset. They did a study where they had  

people imagine being angry for five minutes  not even being angry but thinking back to a  

time where they were angry or upset. And then  they measured these people's cortisol levels and  

their immune markers and they found that these  people just from imagining for a few minutes  

they would have increased stress levels and  decreased immune function for the next eight  

hours. Whereas if you did a meditation or even  just some slow breaths and a breathing exercise  

then you imagine for five minutes you got into a  stressful state and then five minutes of breathing  

and you were out of that stressful state.  All of your biomarkers were back to normal  

so that's what it's about it's creating mental  resets and the more you do it, the better you  

get at it to the point where you don't even  have to think about it that's just who you are  

that's your level of being-ness throughout  your day and you get more stuff done  

and you don't get stressed. If you enjoyed this  video you're going to love that one, and if you  

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