Top 10 Things You Must NEVER Do To Lose BELLY FAT

Hello Health Champions today we're going to talk  about the top 10 things you must never do if you  

want to lose belly fat or to put it another way  if you really love your belly fat and you want  

to hold on to it keep it and grow it then you want  to make sure to do every single thing on this list  

well we're going to start a countdown and they're  not in any particular order of importance I've  

kind of grouped them by function instead so you  can see the logic of this so if you want to lose  

belly fat you should never be on a high sugar diet  and when we talk about that we need to understand  

the two types of belly fat one is subcutaneous and  the other is called visceral and here's what that  

looks like and what it means so first we have  the fat that you can grab if you pinch your fat  

then you're going to grab the subcutaneous fat but  then there is a layer of muscle and that separates  

the subcutaneous from the visceral and visceral is  what sits inside the muscle and that mixes up with  

your organs and why does that matter well visceral  fat is often known as the bad fat or the dangerous  

fat because it's associated with most degenerative  disease we talk about heart disease and diabetes  

and stroke and so forth it is the visceral fat  that matters and it's not because the visceral fat  

is bad in itself it's because of the hormones that  led to the visceral fat being there so the two  

hormones are insulin and cortisol and insulin is  a hormone that is fat storing in general whenever  

you eat something the excess calories the excess  energy gets deposited as fat and insulin ins is  

the hormone that is responsible for that but  cortisol is a stress hormone so when we have  

a combination of high insulin High cortisol  now that is more likely to lead to visceral  

fat which sits around the midsection also known as  an apples shaped body so when we have subcutaneous  

fat that's mostly insulin where the body is just  trying to put on and preserve the extra energy for  

some future use but the visceral fat also has a  component of stress and stress is one of the most  

devastating things that we can have and we'll talk  a little bit more about that also also important  

for visceral fat is a fatty liver because that's  one of the organs in the abdominal cavity and  

non-alcoholic fatty liver disease is caused by  fructose and of course fructose is 50% of sugar  

and this is why you never want to be on a high  sugar diet and it doesn't matter if it is white  

table sugar if it's honey if it's Agave if it's  high fructose corn syrup any of those is going to  

have approximately 50% or maybe a little more than  50% fructose in it and that quickly overwhelms the  

liver because this fructose turns into the excess  turns into fat infiltrates the liver and then this  

liver fat spreads into the surrounding tissues and  infiltrates the rest of the organs to create all  

this visceral fat and on that note you also want  to avoid high carbs even though they're not as  

likely to cause this problem as fructose once you  have the problem high carb diet is really going  

to make it difficult for you to reverse this and  you also never want to drink EX excess alcohol and  

it's just like sugar it's a very natural substance  your body knows how to break it down but it's the  

excess that overwhelms the capacity of your organs  so the number one cause today of a fatty liver is  

sugar and fructose but the second one of course is  a traditional fatty liver which is excess alcohol  

so one or two drinks some days is usually not  going to be an issue but when you start having  

three or four or five or six drinks every day  then that can lead to a fatty liver alcoholic  

fatty liver and if you want to lose belly fat you  should never eat all day we hear so often that we  

should eat small meals frequently throughout the  day early in the morning late at night but that's  

not how it works for most people and the reason  is for the hormone insulin so so every time you  

eat something you spike a little bit of insulin  you stimulate a little release of insulin and if  

you eat frequent meals now you stimulate frequent  insulin spikes so here's what that looks like when  

the body likes to keep things the blood sugar in  a very very narrow range so every time that you  

eat a little bit your blood sugar Rises and  The Body responds with with an insulin Spike  

to bring that blood sugar back down into a safe  range and that's not supposed to happen all day  

long and if you do that all day long now your  insulin is going to keep going up and down up  

and down up and down all day long and it never  has a chance to really get into a normal range  

or to lower and the more frequently you do this  if you you do this month after month year after  

year then that Baseline for insulin is going to  get higher and higher and higher and that's what  

insulin resistance is so the way to turn this  around is instead to eat small carb low carb  

meals not to restrict calories you're probably  going to need more calories per meal but they're  

going to be lower carb more protein fat and fiber  so now your glucose spikes are going to be much  

smaller and slower and then your corresponding  insulin is also going to be much lower so then  

you allow that insulin to drop back down and then  you eat again and then you allow it to drop back  

down but now if you allow let's say that you  eat your last meal at 6:00 p.m. but you don't  

eat again until the next day maybe at noon now  you have 18 hours with no further stimulation  

of insulin which allows that insulin to drop and  this is why you don't want to eat all day long and  

the other part to that equation is that the higher  the carb content the higher the insulin Spike type  

1 diabetics know this you eat so many carbs you  have to take so much insulin so for every unit of  

carbohydrates you eat you have to increase that  insulin correspondingly so when you eat a lot  

of carbs then you stimulate more insulin when you  eat frequent meals High carbohydrate now you have  

frequent High insulin spikes and this is where  you're going to drive your Baseline up over time  

and why does that matter even more than for the  reasons we talked about because chronically High  

insulin makes you hungry high levels of insulin  prevents fat burning and it promotes fat storing  

so that means High insulin is going to push all  the fat you have into the cell and you're supposed  

to be able to draw from that fat when you get  hungry but if the insulin is high you can't get  

to it there's too much insulin pushing it into the  fat cell so now your body says well I guess there  

is no fat around for me to pull from so let's  eat some more and what's the fastest source of  

energy is more carbohydrates so that's where you  create this vicious cycle of eating more and more  

carbohydrates in order to feel good also you never  want to use artificial sweeteners so when you hear  

about these things they tell you that you can lose  weight with artificial sweeteners because they  

have zero calories that sounds like a good idea  if you don't put any calories in then you should  

be able to lose weight right unfortunately that's  not how it works instead what they find is that  

most people the more artificial sweeteners people  use the more they gain weight and even though they  

have zero calories they do other things they tend  to confuse the messages in the body so when you  

eat something sweet your body thinks it's getting  calories and if it doesn't it's going to try to  

compensate some other way so again you get more  Cravings more hunger you maintain your sweet tooth  

and in the end people end up gaining more weight  but that's not the only problem with these because  

they're also mostly related or developed from  pesticides so things like Aspartame and Sucralose  

and Acesulfame K or Acesulfame potassium these are  the three big ones that are being used primarily  

today an older one is saccharin not used so much  anymore but these are pesticides they are toxic  

chemicals they are neurotoxins and as soon as I  said that someone's going to leave a comment and  

said well there is not enough research to prove  that they're bad and my point here is that when  

you've spent 203 years studying Natural Health  and holistic health and how the body works and  

what makes people sick you realize that we don't  need research to find out if foreign chemicals  

are bad for the body there is plenty of research  on some and they're getting more and more but we  

don't even have to get research because foreign  chemicals in the body is just not a good idea  

and you never want to eat excess vegetable oils  and what is a vegetable oil first of all well  

there's no such thing do they squeeze the oil from  cabbage or broccoli or brussels sprouts no they  

get the oil from seeds and legumes and Grains and  what they really mean is that it's a plant oil or  

a non-animal sourced oil but vegetable sounded  so good so let's call it vegetable oil but the  

problem here is that these seeds and grains and  legumes are very very high in Omega 6's when taken  

in excess they promote inflammatory Pathways  so we're ideally supposed to get about a one:  

one ratio of omega3 to Omega 6 but when we eat a  modern diet with grain-fed meat and tons of these  

plant oils in our food we can get as much as a  20:1 ratio between Omega 6 and Omega-3s and that  

that creates inflammation that's a bad thing but  more than that these seeds and legumes and grains  

are not very high in oil so they have to use high  pressure high heat and even chemical solvents to  

get that oil out of there and now that leaves  chemical residue such as acetone for example  

that's not something that we want to consume and  then the high heat and pressure will oxidize these  

fat F so they destroy the fats even before we  eat them which leads to free radicals so these  

oils you don't have to be absolutely paranoid if  you have a little squeeze of mayonnaise once in  

a while that's not an excess but you don't want  to get these as part of your regular food supply  

and realize that all fast food all restaurants  all processed foods contain pretty much nothing  

but these oils that we're talking about and the  reason that we got so confused and got things so  

backwards is that there are some polyunsaturated  fatty acids so these Omega sixes these plant  

oils they're usually very high in polyunsaturated  fats and there are some very good polyunsaturates  

called EPA and DHA and those are the ones that  we get from fish oil and the body uses them for  

structural components in your brain and in your  nerve so your nervous system depends on these  

especially the DHA for its proper function so  now we hear that well these polyunsaturated  

fats are so good for us they're so essential we  can't have a functioning brain without them then  

polyunsaturated must be better so then we jump to  the conclusion that these polyunsaturated fatty  

acids should be the way that we get fuel that if  they're good for structural components then they  

must be good for other things and nothing could  be further from the truth these polyunsaturated  

fatty acids are terrible for fuel even if we get  them in a good form they are still very prone to  

get oxidized and create free radicals but when we  get them from these commercial oils now they're  

already destroyed before we ever get to them  so what we need to understand is we need very  

small amounts of high quality fish oil and other  sources of EPA and DHA for structural components  

we can integrate these into our cell membranes  that's absolutely essential but when it comes  

to energy when it comes to calories when it comes  to making energy from fuel from fat the kind that  

we need is saturated fat and monounsaturated fats  and those are from extra virgin olive oils so from  

olives they are about 70, 80% monounsaturated fats  avocado is about the same mostly monounsaturated  

fats and animal fats are about half each they're  about 50-50 of saturated fat and monounsaturated  

fats and these are the ideal fats for us to make  fuel from fat is the preferred fuel for the human  

body It burns clean it burns steady and it burns  for a long time but for fuel we want the saturated  

monounsaturated for structural components we want  the EPA and the DHA and we never want to eat more  

than an occasional smidgen of these so-called  vegetable oils and if you want to lose belly  

fat you never want to ignore obesogens and what  are those those are things that make you obese  

that's what the word says but they are also  known as endocrine disruptors and endocrine  

means hormone that's the very delicate extremely  delicate and well balanced system that you have in  

your body it's supervised by your hypothalamus and  your pituitary and your brain and we're talking  

nanograms picograms we're talking infinitely  small amounts of these hormones but the problem is  

that there are things in our environment such as  exogenous hormones hormones added to animal feed  

or other chemicals acting as hormones that will  disrupt our own hormone our own endocrine system  

so if there's a receptor that's supposed to hold  one of your hormones and now we plug that receptor  

with something else now your nervous system your  hormone Al system cannot communicate the way that  

it's supposed to so we can find some of these  chemicals some of these endocrine disruptors in  

makeup for example we can find it in soap we can  find it in Plastics and this is a huge topic so  

I'm not even going to try to cover this but do  a quick Google search on endocrine disruptors  

and obesogens and just find out what the most  common ones are and it's not something that you're  

probably going to turn around on a dime but over  time if you can clean up your household and your  

environment and figure out some of the most common  ones you could probably do yourself some favors  

and if you want to lose that belly fat you should  never ignore chronic stress and I talk about this  

a lot and a lot of people say yeah yeah yeah yeah  but very few people really truly understand how  

important stress is and we need to understand  there's two types of stress there's eustress  

which means good stress and that's very brief  stress then we have distress which is chronic  

so the good stress that's gravity that is exercise  that is hot and cold weather that's jumping in ice  

water that's holding your breath all of these  things that you can do to stress your body to  

challenge your body a little bit for a very brief  period and then allow the body to relax those are  

things that grow your body that allows your body  to adapt and get better and get healthier but  

distress is when we have something that creates  a new Baseline a a level of stress that's always  

there and never goes away like worry and anger and  irritability and worrying about the news and the  

bills and rude people and it used to be tens of  thousands of years ago as part of nature we had a  

good amount of you stress of good stress we walked  a lot we moved physically we might encounter a  

fight we might get chased by an animal but these  were all very brief and that's very healthy that  

allows us to get better but today we have less  of the brief stress of the intense short term  

stress but we have a lot of this chronic stress  and I've done other videos on this so check those  

out for more detail but the thing to understand  is that whether it is you stress or distress all  

kinds of stress will stimulate your fight-flight  nervous system and you will release cortisol to  

try to get more emergency Fuel and with that  cortisol you raise blood sugar and then you  

raise insulin which we've just talked about and  if this happens for a short term then that's a  

good thing if you have an animal chasing you then  you're going to raise your blood sugar raise your  

cortisol you get in fight flight and you burn off  that extra blood sugar there's a purpose for that  

blood sugar and you use it up but with chronic  stress you're sitting there in your chair and  

you're fretting and you're worrying and you get  cold hands and fingers and your blood pressure  

goes up and you increase your cortisol but you  never burn it off it's just always chronically  

a little bit high so now that increased cortisol  and increased blood sugar becomes very destructive  

instead of serving a short-term purpose now on  that note also realize that there's a medication  

called cortical steroids that basically does  the exact same thing to the body that what we  

just talked talked about it increases your fight  flight system it increases your insulin levels  

it basically induces a state of chronic stress in  the body so if you have been prescribed a cortical  

steroid make sure that you understand why or talk  to your doctor about why make sure that it's not  

just something that you could address another  way tens of thousands of people every year are  

given cortical steroids for some ache or pain or  inflammation maybe an inflamed joint and now this  

steroid instead gives them diabetes it helps a  little bit with some pain but instead it gives  

them type two diabetes so make sure you don't  take it more than you have to you don't take it  

longer than you have to and do whatever you can to  learn and find out if there's another way that you  

can address this problem without the steroid and  you also never want to miss sleep now everyone's  

going to lose a few hours here and there that's  not going to dramatically ruin your life but  

make sure that you don't always fall short a  few hours make sure that you get enough sleep  

and it's quality sleep to where you wake up rested  because otherwise if you're always short on sleep  

then that also creates a state of stress of higher  cortisol levels and and a level of fight flight to  

lose belly fat you never want to be sedentary and  to some degree when people talk about exercise or  

moving they usually talk about calories and it's  not completely unimportant but it's a relatively  

small piece that yes you will burn a few calories  when you move but that's not really going to undo  

your whole metabolic issue the main thing that  you benefit from is that movement will increase  

stimulation it will drive your frontal lobe of  your brain and when you increase the activity  

of the frontal lobe you will turn off stress you  will allow your body to get into a relaxed state  

so that's why one of the most common things  people get recommended for stress is to go  

and move get do some EX exercise and it's not just  that you change your state of mind that you break  

a pattern it's that you activate you build up  the physical strength of your frontal lobe and  

now the frontal lobe can do all the things that  it's supposed to do and regulate and balance you  

out and turn off that stress and then make sure  you never ignore your gut health so much that is  

tied into that function specifically to the  microbiome which is the quantity and quality  

and balance of microbes in your intestine because  that's been tied more and more into your metabolic  

function to insulin resistance to immunity to  brain function to cravings and your mental state  

so a lot of times when you feel bad it could  be that you have an unbalanced microbiome if  

you have too many lipopolysaccharides or LPS's  could experience anxiety or depression and even  

your cravings for sugar and various things could  actually be Cravings from the bacteria in your gut  

because if they have cravings and they send out  the same type of chemical Messengers that give  

you Cravings then you get the cravings and they  get the sugar so again gut health is a huge huge  

topics but some of the things you can start to  do is to make sure you get enough Prebiotic fiber  

so Prebiotic means that it feeds this microbiome  that there's a type of fiber and you find this in  

a lot of different foods but that's just what the  word means Prebiotic that it feeds these and then  

you can start creating a richer microbiome with  more variety and a larger quantity of beneficial  

bacteria of course if you don't have a whole lot  of bacteria to start with you want to start with  

probiotics and also fermented foods but the way  to maintain it is to get enough fiber and a wide  

variety of fiber and of course what you want to  avoid that created the imbalance of the problem  

in the first place are things like sugar and  stress and antibiotics and man-made chemicals  

you can see how everything ties together that  all the things that we talk about that hurt us  

they also hurt your biome and then an unbalanced  gut hurts us further so which one of all these  

things that we talked about is the most important  one well there's no such thing because it's going  

to differ for each individual so for some people  if you can just do three of these avoid three of  

these things and you get your results then great  but if you have a long history of trying things  

and you haven't gotten the results that you wanted  then chances are that there's one of these things  

that you're still doing and the more stubborn your  body is the more you want to make sure that you  

cover the entire list so the one that's creating  the problem is probably the one that you haven't  

addressed yet if you enjoyed this video you're  going to love that one and if you truly want  

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