How to Lose That LAST 13 lbs of Stubborn Fat
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- Опубликовано: 25 июн 2024
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If you’ve hit a weight loss plateau-don’t give up! Find out how to lose stubborn fat with these helpful tips.
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Healthy Keto® Diet:
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▶️ • How To Sleep Better - ...
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Carnivore Diet:
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0:00 Introduction: How to burn belly fat
1:30 Things that can inhibit weight loss
4:03 How to lose stubborn fat: Tip #1
5:12 Tip #2
7:40 Tip #3
9:24 Tip #4
10:25 Tip #5
12:30 Tip #6
13:02 Tip #7
15:06 Tip #8
16:10 Tip #9
17:00 Tip #10
20:10 Learn more about weight loss plateau!
I’m going to walk you through the key things that can hold you back from losing weight, and we’re going to talk about how to lose stubborn belly fat.
Remember the key principle: It’s not "lose weight to get healthy." It’s "get healthy to lose weight."
How to burn stubborn fat:
1. Do the ketogenic diet
• Bring your carbs as close to zero as you can
• Do Healthy Keto®, not dirty keto
• Check your food labels
• Do keto with intermittent fasting
2. Do intermittent fasting
• Do OMAD or one meal every other day
• Do periodic prolonged fasting
• Take electrolytes, sea salt, B vitamins, vitamin D, and vitamin C-add amino acids if doing prolonged fasting
3. Get quality sleep
• Do physical work
• Exercise
• Make your room cooler
• Block out any extra light and avoid blue light before bed
• Take vitamin D, zinc, and vitamin B1
• Try to sleep an extra 30 to 60 minutes a day
4. Fix your gut issues
• Try the carnivore keto diet
5. Reduce your stress
• Do physical work
• Go on long walks in nature
• Take vitamin B1
• Take ashwagandha
• Get plenty of vitamin D
6. Fix existing health conditions
• Research and address the condition naturally
• For inflammatory conditions, get plenty of vitamin D
7. Correct any liver problems
• Take TUDCA
• Take choline
• Consume cruciferous vegetables and fermented vegetables
8. Reinforce your genes
• Exercise
• Do prolonged fasting
• Try cold therapy
• Use a sauna
9. Improve insulin resistance
• Take apple cider vinegar in water
• Take cinnamon
• Take berberine
• Take vitamin D
• Exercise
10. Exercise
• Don’t overtrain or exercise over soreness
• Do enough exercise to create stimulus and soreness
• Be consistent
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Give these weight loss tips a try.
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How to burn stubborn fat:
1. Do the ketogenic diet
• Bring your carbs as close to zero as you can
• Do Healthy Keto®, not dirty keto
• Check your food labels
• Do keto with intermittent fasting
2. Do intermittent fasting
• Do OMAD or one meal every other day
• Do periodic prolonged fasting
• Take electrolytes, sea salt, B vitamins, vitamin D, and vitamin C-add amino acids if doing prolonged fasting
3. Get quality sleep
• Do physical work
• Exercise
• Make your room cooler
• Block out any extra light and avoid blue light before bed
• Take vitamin D, zinc, and vitamin B1
• Try to sleep an extra 30 to 60 minutes a day
4. Fix your gut issues
• Try the carnivore keto diet
5. Reduce your stress
• Do physical work
• Go on long walks in nature
• Take vitamin B1
• Take ashwagandha
• Get plenty of vitamin D
6. Fix existing health conditions
• Research and address the condition naturally
• For inflammatory conditions, get plenty of vitamin D
7. Correct any liver problems
• Take TUDCA
• Take choline
• Consume cruciferous vegetables and fermented vegetables
8. Reinforce your genes
• Exercise
• Do prolonged fasting
• Try cold therapy
• Use a sauna
9. Improve insulin resistance
• Take apple cider vinegar in water
• Take cinnamon
• Take berberine
• Take vitamin D
• Exercise
10. Exercise
• Don’t overtrain or exercise over soreness
• Do enough exercise to create stimulus and soreness
• Be consistent
Thank you Dr Berg!! 🐱👍🏿
This is awesome thanks!
Thank you for taking the time to list this information.
This is my exact problem lost 45 lbs in almost two years, I want another ten to fifteen. I being fluctuating a couple lbs into the 180s but I need to be lower. This video is right on time
thank you
¡Gracias, fidel catsro!
Down 83 lbs. Keto OMAD and fasting. Off all diabetes and cholesterol meds. Feeling amazing. Thank you for all your informational videos
That’s absolutely awesome! Good for you!
@@Dbb27 Thank you!! 💗
@@Drberg Thank you. I filled it out 🙂
Awesome 👏 congratulations I am so happy for you. Wow. 🎉
@@carminamota2832 Thank you 😊
Thanks Doc. It’s been about 3 years since your Keto seminar…lost 130 lbs and still at 185-190 lbs. Life’s good.
That's fantastic! Congratulations! Dr. Berg would love to hear about your success! Please use this link to upload your story:
www.drberg.com/add-client-success-story
Dr. Berg's Support Team.
its been three years for me to keep moving forward
@@DrbergHey good morning to Dr Berg and Everyone, i want to know and get some knowledge on omad , im doing omad but im confused to how much to eat do i need to eat like close to 50 g of carbs(veggies,and salad) for that one meal ? And how much protein to eat for omad ,im little confused I've got the fat correct but everything else im uncertain..
You are the easiest person to listen to on the Internet. Nailed it Eric Berg! Love listening to you.
Absolutely
You are helping me sooooo much! I've been taking lots of notes. #1 My sister's and I have been walking...2 miles in the morning and 2 miles in the evening! Salad at noon with protein. Eating 12-7pm. I cut out sugar & carbs. Eating dark chocolate. I haven't tried cabbage and tuna yet but bought it!
I'm 58 and feel 40!
It is encouraging to hear that 1lb a week for someone over 40 is a good weight loss, I'm down from 249 to 202... about 70 still to go... I need to remember not to be so hard on myself.
yes you are doing amazing!
I only lose like a pound or two a month at 42 and usually it’s the week of a period! Kinda crazy been so so slow for me
You want to weigh 132 pounds? Holy crap! I hope you're a 5'-4" woman. Either way, keep going. My ex-wife weighed about 265 when she began her weight loss regimen. Now she's down to 140 at 5'-5" and she looks fine. Remember, it's not whether you're overweight or not, it's whether you're over-fat. I'm 5'-10" at 188 with about 18% bodyfat. The doctors say I'm overweight but BMI doesn't take bodyfat percentage into consideration.
You got this =) Like you said be kind to yourself.
I lost 12 cm and 6 kg in some 8 month ☺️age 66
Thank you Dr Berg 🙏 I started Keto and I.F 20:4 on September 10th, weight was 235 lbs, today December 20th I am 184 lbs. I don't find it hard at all. My goal weight is 150 lbs. Arthritis inflammation is down. Walking is easier. I am very happy 😊 I am full, never hungry or have cravings
wow!!! Im thrilled for you! Impressive prgress in a short time. What are you eating during non fasting hours? Regular food following his guide? (ie. half plate salad, quarter fat and quarter protein?)
thats so interesting! i was in pretty much the same situation, was weighing 243 lbs in may, now going into july im weighing 181 lbs. fasting, omad and keto together work wonders for the body
I want put down.just 10 kg after my children ,but I always have hungry And taste for sweets ,during the day ...
I should try with Keto I guess and low care food.?
@@kristinalevine6096brew a cinnamon stick in the morning dilute it with your day amount of water, add few drops of home made vinegar or lemon in your first couple of water in the day.
That's wonderful but sadly I have doubts that you've still kept it off. It just seems to happen that way.
you changed my life Dr, I lost 25 LB in 2.5 months by intermittent fasting and I do 20/4. you simply great and GOD bless you
Biggest ones for me are :
1. Getting good sea salt.
2. Prolonged fasting
3. 25 - 30 min exercise with 3 days of rest.
4. Trying out 10 hours of sleep.
Impossible to sleep after a month of IF on OMAD diet
Any tips?
Keto was a lifestyle choice for me in 2020. It was the best decision I ever made. In order to lose my last 10 lbs. I got on a more consistent schedule at the gym. I treadmill walk about 4 or 5 miles a week and lift weights (more weight, less reps) like you recommended. I’ll be 52 next month and I feel absolutely amazing. I feel 20 years old again and everyone tells me how great I look, which is really nice 😊I’m growing younger
That is fantastic! I was curious how grams of carbs do you eat daily?
@@carrielegg5480if u have a hard time try under 50 if not so hard go to 21 or under !!!!
I’m curious to know if your face suffered losing weight, I’m 44 and need to lose at least 10 lbs but my face is small and I’ve never liked how I looked thin because I tend to look gaunt and my hollows get worse. But I need to tone my lower body! 😢
Me sitting here LITERALLY 10 lbs away from my goal! 🙌🏼🙌🏼🙌🏼
I’ve definitely hit a plateau
This is an awesome video!!! I am a health coach and fitness instructor, personal trainer. I am also over 50 and in menopause. This extra belly fat is so hard to lose and so discouraging when eating balanced and fit. I will do all these 10 steps myself and help other women with this! Great perfect explanation!
Reducing Stress is my biggest challenge. I suffer burnout regularly from teaching in a secondary school.
I bet! Some of his videos on stress will help.
Possibly, if you have a chance to talk to change children diet, watch Dr Berg’s videos on children nutrition. I’m sure some of the parents already started to use Dr Berg’s videos and may want to help other parents with this ❤
Sleep is always a problem for shift operators.
Sleep, digestion, even knowing what day of the week it is..😂
yes i suffer from that too...night shift for past 3 yrs..🙀
Job or life can change job aswell as life I did and lost 110 pounds make the change I didn’t sleep much still worked out for me
I rely on a sleep sounds machine or app. Ocean sounds, dark and cool and I sleep well.
Exactly. I work three nights a week, thankfully reduced to 9 hours now but yeh. I get less than 6 hours a day during that time. 😢
Reduce carbs and do keto, improve sleep . I have chronic fatigue but started exercising and I give myself 2 days to recover, started 4 months ago exercising. I felt like I was getting no where, but yesterday I realised I could walk up a steep hill and wasnt out if breath. I will also start with vit d and zinc. Your advice is great. Thank you. Will let you know how the keto goes.
My weight is the same as it was when I was in high school sixty years ago. It's just hanging a little lower on the tree.
I have insulin resistence from pcos. I am at 145lbs would like to be 135 to 125. i think I just need to be far more mindful of my carbs which i have been doing for the past month. I lost 3 lbs. A solid 3lbs. It doesn't sound like much but I am going in the right direction, Now I just have to stay consistent. Wish me luck!
Good luck Lisa!
Honestly that’s pretty great for PCOS!
Have you tried spearmint to reduce androgens?
I have PCOS from insulin resistance**
This video covers every question, it's very useful. Thank you Dr Berg for putting all of this in one video. We all face stressful situations throughout our lives, ranging from minor annoyances like traffic jams to more serious worries, such as a loved one's grave illness.
highly disagree on needing to be sore after workout for several days. doms (delayed onset muscle soreness) from workout only lasts a day or two. when you're properly conditioned, exercising regularly and nourishing your body it's barely noticeable and often you feel more refreshed after you workout, or the workout itself solves feeling tired and sore. Also you should feel tired in the muscle belly, not bones or joints.
I think you have to take what he's saying in more context. And, I don't think, there's any disagreement. Thanks for the added value and insightful comment.
Reducing stress is my biggest problem - not because of a job, but because I *don't* have a job, and getting one has proven to be very difficult. 😑
Hope u found one. Took me a year of searching.
@@SS-cd6ie I did get one! 😄
4 all the workless ppl...
I know it's difficult to reduce your stress, but think positive. Is better to be healthy than running to hospitals and doctors, just relax think positive (the most positive you can) and do as the Dr. Berg says.
Health goes first in life. The rest are minor problems.
Such good information! Especially in the beginning of this video! Thank you so much for all you do, @Dr. Eric Berg! Looking forward to the other videos on this topic.
I must say thank you. Back in September I watched a few of your videos and found the motivation to start IF and Keto. Started it up on the 19th and after the first week I upped it to OMAD and clean keto. I'm down 40 pounds and look like I could be in the Army again. More importantly I feel great. Everyday my energy/alertness is tip top and my sleep has greatly improved. I think ill be keeping this up long term as i dont find it difficult at all. When someone asks me how I'm doing I confidently can say "life is good." Again...thank you.
Could you share you diet plan?
The problem I'm having is being to afford these suppllemnts
@@guygaudreau8585you don’t HAVE to have the supplements
@@eaterywithsandy2767lol watch dr. Berg & listen to his videos everyone does what he suggests , are you not listening to the video???🤷🏻♀️🤷🏻♀️🤷🏻♀️🤷🏻♀️🤔im not trying to be rude but you don’t have to eat exactly what someone else is eating , just do what the dr says & what other ppl are doing it’s low carb, meats, veggies& oils 🙄🤷🏻♀️🤷🏻♀️🤷🏻♀️😅or learn more & google stuff& watch MORE of his videos !!!!🙄🤷🏻♀️🤷🏻♀️🤷🏻♀️🤷🏻♀️eating what someone else is eating has NOTHING to do with it lol , your your own person& body & may like dif foods as well , lol
Intermittent fasting has been the greatest factor for my weightloss. I just did a 48hr fast, and it has made me feel more energetic and positive. I am a father of a toddler so sleep is not my ally, but I mildy lift weights, for 30minutes, and cool off with some Yoga, and I don't feel exhausted at all.
1. keto. 2. more intermittent fasting. seriously...this, I feel, is the most important of all for me. 3. be less stressed about working out. 4. fixing lever...regular apple cider drinking.
EXERCISE!! I haven’t gone to the gym for 3 months; after 2 weeks I’m back to ground zero so now I will start with the treadmill for 15 min a day. Also I couldn’t stop eating for the past 2-3 months and this included so much junk food.
I’m a vegetarian at 59 and sedentary which makes it a bit of a challenge, yet I see people my age or older running, walking, teaching a yoga class, etc. it’s about motivation and discipline.
Good luck everyone!
Really appreciate these videos Dr. Berg. I've hit my target weight for the end of the year, and am feeling a whole lot better. A few tips and reminders to help get through those last stubborn 5lbs are really helpful (I'd forgotten about apple cider vinegar and cinnamon) Have a great week, Cheers
I am doing great with low carb / keto, so far I lost 18 kilos in 5 months, still 7 kilos to go.
Thank you for this dense and applicable suggestions dr.Berg. I started with 12 hours IF and have now step up the game to OMAD. It was hard at first because i usually tend to snack but within 1 week of IF my cravings were gone, i feel more energetic, and I don’t even feel tired when doing 12 hours work shifts and my sleeping disorder/insomnia is getting better. I am into my fourth week of IF now and I never weigh myself however I have experience non scale victories as I feel my endurance have improved and I fit better with clothings that are two sizes down. I always remember your words that the fat loss will begin from the internal parts of your body and that’s what keeps me going as I know that I will do good for my organs. Really appreciate your dedication to encourage us for a healthier lifestyle dr.Berg. God bless you always ❤
Do you do keto as well? Or OMAD/IF only?
@@iameverydaylife1 Intermittent fasting is MUCH MUCH easier whrn on Keto, because the fat keeps you FULL for almost the whole day, whereas after eating a high carb meal, you are hungry after 2 hours.
I lost 40 pounds following Dr. Berg's videos. I seemed to have reached a plateau and had stopped losing weight. This video came just in time. My goal is 10 pounds away so I may do OMAD and prolonged fasting to see how that works out for me. One million thanks to Dr. Berg. I really appreciate all your help with these videos....🙂
He made earlier ones that helped lots of people also to break through a plateau ❤
Did you manage to get out of your plateau?
Did you end up applying anything & doing it ????
@paulg123
@@michellelablue7 Yes, the OMAD routine helps quite a bit. I eat between 4PM - 8 PM. I don't do this every day, but when I do, it seems to reset my body in a positive way. I'm going to try to do OMAD more often.
This list is going on my fridge and bathroom mirror. Over 60 so much stress. Injured shoulder tying to heal that. Working towards 2 meals a day and being able to exercise again.
Dr. Berg thank you so much for your videos. This was inspirational. 2023 here I come! :)
Explains why I lose weight when I drink a lot. (assuming I don't eat loads)... I'm just so much more relaxed lol
I am a Wellness Educator, I have something that could help you heal that shoulder and reduce stress - no chemicals, a wearable light technology.
Anyone can do any kind of exercise even if you start off little bit at a time in a bed or sitting in a chair & work your way up !!!!!! 🤷🏻♀️🤷🏻♀️🤷🏻♀️🤷🏻♀️🤔
That's a good idea :)
Just walking - can you find an easy, in nature (any park-like environment) walking path you can get to easily - especially with a friend - for a 15-20 minute walk a few times a week to daily?
Or, when the weather or YOU aren’t up to going outdoors, I love Leslie Sansone “Walk Away the Pounds” indoor, walk-in-place videos (DVD’s sold at Target in weights/sports aisle).
Try to get outside though. It’s worth it to find a walking buddy and a trail you really like.
Good luck! ;-)
Love it!!! I've lost 75 pounds with all of the things you've mentioned in this video. I need to lose 18 more....stubborn fat. My hubby and I have completely changed the way we do life through these methods. I've basically learned everything I need to know about keto from your videos. Thank you!!!
When you lose weight do you lose belly fat as well ?
This is so encouraging!
I was fit, thin (54 kg) and could eat anything I wanted until I was 51 and hit menopause. Then my body comp seemed to changed overnight. I started weight training last year and just started 16/8 IF. I have SIBO and poor sleep. I no longer get sore after a weight session so I need to increase weight amounts.
I suggest each Dr Berg’s videos on menopause, tocotrienols, SIBO, especially keto carnivore and how to fast correctly ❤
I take D3 in the form of cod liver oil (which comes which a bunch of other benefits), but a liquid B1 made the BIGGEST difference for me. So much energy now and sleep is SO deep!
Interesting. I never tried this. What’s the brand? Dosage?
@@experimenthealthyketo83 Herb-Science is the brand I found on Amazon. 1 dropper is the dosage on the label. I figured out that that is about 15 drops, so I take 5 drops 3x throughout the day as I feel tired. So some days I need only 5 drops, others the full 15. 😊🍵🌸
@@Storm_Lily Ok, I found it. I never experienced a liquid one. Thanks.
@@experimenthealthyketo83 i have such poor digestion that I try to get as many supplements in liquid form as possible. Thankfully cod liver oil is already liquid in a capsule. 😂😊👍🤙
I'm curious about how its helped your sleep
Dr Berg I want to thank you from the bottom of my heart for saving my life without ever having met you. I am so grateful for all of your videos that have taught people like me how to do the keto and fasting properly. It did in fact save my life! I had an abdominal hysterectomy done November 15th, I almost died on that table had it not have been for me changing my life with keto because I was very unhealthy before. I had to get a blood transfusion because I lost 4 pints of blood. I am now on liquid iron and back on keto and fasting. What types of vitamins, nutrients, and minerals should I be consuming?
His videos on iron supplements & foods should help already as well his videos on nutrients ❤
@@experimenthealthyketo83 ahh ty and God bless you all. Happy Holidays!!!
I need to focus most on Keto and proper exercise. Thank you so much Dr. Berg. Everytime I watch your videos, it gives me a bust of "I can do this!"
Thank you
Omg! I was actually struggling for that extra 5kgs from last one and half months, as i lost 25kgs in 6 months through your videos Dr.berg.And here you are once again to help me. Thanks a ton again. God bless you
Dr Berg, I really appreciate the time stamps, and clearly noted and summarized subject details you put in the Data Description box. You give us so much useful information, and being able to go back and easily find where you presented certain info using the guide is very helpful. Thanks for all you do for our health and lifestyle.
Thank you so much Dr. Berg, all of your videos are very helpful. This one, extremely. Going to go back and watch the one on plateau..I'm 50 now, and I need to do a lot of things you talked about, especially with sleep, reducing the stress, and a healthier Keto. This is where I am trying to lose that stubborn fat 10-15 more to go.
thank you dr. Berg... I did loose many kgs thanks to IF and healthy keto, in the past 15months, and I am exactly in the position to have to loose the last ones, but also I feel that I am not yet on point with something because I am not getting other benefits. I am focusing a lot on health on all levels and I think it does take more time, I think my mental health is the biggest obstacle, also for the last weight, a very high level of stress and depression...I am not giving up but it's so tough...I need to rewatch this and go deeper into tweaking some things.
I read this book by Sun Tsu. I have heard that modern day Generals have used his strategies. We also can use them in our lives. I have been eating Keto for five years now, and vary my proteins, and have learned that eggs and salmon are what my body responds to the best. I eat my big meal at 11:00 a.m. and maybe a handful of nuts before bed. I am an eight hour sleeper; always have been. I was a size 3 through my thirties, then weight started to pile on. If only i knew about Keto in my early 40’s! I tell everyone how important it is to allow your body time to digest and heal, by fasting at least 12 hours. At 62, i am a size 6, and am fitting in my clothes from the 90’s; (I had saved the favorite pieces). Along with my salad, i eat a little of the cruciferous vegetables, because they are so filling. I don’t bother with Keto cakes, cookies, etc. because i am so full by the time I’m done with my meal, i simply cannot. I have started to exercise (mostly stretching and calisthenics), as i can no longer do weights, or run, due to having a triple aneurysm and a small stroke in 2015. I thank you for completely helping me with the issues of weight. Blessings to you, Dr. Berg.
I weighed about 128 in my early 50s, by the time I reached 64 I weighed 146.That's when I said something has to change. With prayer and IF now at 65 I weigh 110 and holding. I weighed 112 when I married 31 years ago. I also held on to some favs and it feels good to be able to wear them again.
Thanks again Doc. That's exactly my situation. I have done very good on keto but that stubborn last 10 pounds. I appreciate your balanced information. 🙂
Excellent video. Straight to point everything covered. Although i dont do Keto but your information has been really helpful. I do intermitten fasting and low carb.
Hello. That's great. Glad you liked the information here.
Thank you Dr. Berg. For all you do.
Sure thing! I am always happy to help.
Dr. Berg's Support Team
The hardest thing i have with keto and fasting is social events. I am happy in my home controling what i eat it is very empowering. But social situations and with alcohol is where i really stuff up :(
Dilute with water - no one can tell.
I really enjoyed this video Dr Berg. It hit home in many ways. I’m at this point in my health journey where I need to take it to the next level. I really enjoyed the Art of War and guitar playing analogies! I’m a piano teacher as well so slow is faster:) Master strategies at the right time! Thank you for this one!
Going to focus on fatty liver and insulin resistance. All of this makes incredible sense; no dr would ever tell you this!! Thank you very much!!
II lost 35 pounds with IF and low carbs.I'm 62 and I do have that stubborn 5-10 pounds in my lower abdomen and I have just started exercising that part of my body. I knew intuitively my diet did not suffice. Thank you for all you do, you are absolutely vital for my health. From Canada with love!
I have 8 more to go and have hit the big stall! Thank you, came at a much needed time!
Perfect timing as I begin my 3 day water fast 🤗. Thank you Dr. Berg.
I am a 69yr old female who has gut issues, fatty liver and insulin resistance. As with many I struggle with stress and sleep challenges. Dr Berg has been my guide for several years but I keep “falling off the wagon” and this video inspires me to take baby steps and get back on. Not sure what order to address things so will fix gut and low stomach acid so I actually absorb supplements. Then address fatty liver and insulin resistance. Baby steps will hopefully avoid overwhelm and help keep me on track and moving forward.
At 69 don't wait please
So I continue to watch and learn from your videos. This is my next challenge.
However…
I’m not on day 42 of a carnivore diet. By day 26 I lost 6kg. That’s now plateaued so no further loss and it’s stubborn.
I will now improve my sleep
I will now increase my exercise.
The weight loss above was solely down to carni/keto diet.
I will try to structure my meals better to build in clear IF time.
I feel alive, I am starting to Live again, my energy is more balanced and consistent. I have not cheated once in 42 days… first 14 days was so hard but what’s so cool is everyone’s saying my skin is so good and I am happier.
Thank you Doctor… I’m so grateful for you help education if me to live a healthier life.
Stress can be fully mental sometimes too. I caught a trend in myself recently. For some reason my mind was coming up with various scenarios and basically my brain was playing out how I would deal with those issues. Usually my mind would deal with them in angry ways. So I was walking around with a good happy life, but I was internally angry for absolutely no reason. I learned to tell myself, 'Okay that's not real, it's not something you will ever likely deal with, come back to the present and reality. ' Somehow I would be trapped thinking about the worst case scenarios and was actually stressing my own self out.
I've been working that on myself too, and also what I find I find the worst possible outcome and then internally stressing myself out.
I took it seriously since I worked out that stress from real life situations does the dame damage as imaginary stressful situations 😟
All the best with you mind healing too 😊
Cold water immersion really helps to burn stubborn fat dramatically. It helps to convert metabolically-inactive 'white' fat cells into metabolically-active 'brown' fat cells.
That just sound like torture
@@KingsDaughter. lol🤣
@@KingsDaughter. it is I try it as my final shower rinse. I do better going outside for two minutes in the winter.
@@companyconfidential6624 w/no clothes 🥶
Fantastic overview- thank you!
Most welcome!
THANKS SOOO MUCH DR. BERG!!! ❤️
It’s a great comparison with the guitar lesson. That’s what I tell my students.
I also have benefited from your videos.
Down 12 kg in 4 weeks. Loads of energy. Mixing OMAD and 2MAD. Healthy Keto. First 2 weeks I lost 8 kg so the last 2 weeks are more stable.
I will try prolonged fasting once my numbers stand still.
Thanks
Wow 12 kg in 4 weeks that’s an amazing result, congratulations 👏🏻👏🏻👏🏻 I need to lose the last stubborn 5 kg mainly of belly and back fat, so you encouraged me!👍🏻
@@wonderwoman95it depends on the initial weight. I hope you understand that.
Changing lives every single day! Thank you Dr. B
Dr. Berg. Thank you for making these videos. Can you also talk about SIBO please?
I’m currently in the middle of 75 hard, down 33lbs. Been low carb and intermittent fasting every day. I do full body resistance training once a day, and I have yet to feel sore. My guess is that I’m keeping my protein intake up so my muscles can repair more easily. I will say that everything on this list makes sense.
I think you need to change your workout. Guessing your body has plateau and that is why you aren't sore. The protein intake has nothing to do with lack of soreness
Hello!! I started last Monday OMAD (one meal a day) so, fasting for 23hrs and eating ONE beautiful, preplanned meal and a high protein dessert (a bar made with goji berries nuts, coconut oil etc) all homemade
I've lost 9.5lbs in 8 days. I eat only at 8am and I started doing an easy 10minute run after my week of adjusting to the meal change. I cover about 1.6 - 1.8km so my speed is maintained at 11km/h roughly.
My mind is clear, I'm sharper, I'm up in a snap, 5am well rested. I get my chores done before the kids are awake and when they're off to school, I sit and enjoy my food slowly. I run after 2hrs of eating then I'm off to work in my studio ❤
I do have a goal in mind as I use to do weight lifting and use to run 8km 5x a week. I want to be that fit again.
Great 👍 ❤
Adding a sleep emphasis has REALLY helped. I'm also going to add a B1 and probiotic supplement, along with the D, zing that I'm taking. I'm going to look at adding fermented veggies into my diet as well. We'll see. I'm stuck at 244 lbs right now, down from 270 libs with some nice muscle showing now.
Thank you Dr Berg, you are so right. Losing weight has so many factors...your explanations are always very simple and helpful 👌 🙂
Omg, Ok, but how did you know it's EXACTLY 13 pounds?!?! 😭 Great info, thank you!
hi eric thanks for the great video. i'm 29, 5 foot 8 and weigh 170 lbs and lost 4 lbs so far this year from intermittent fasting, exercising and reducing my carb intake. generally i'm slim and love my body except want to get rid of arm pit fat and belly fat. there's not much but it seems to be the last to go when i lose weight. i wonder if this video is targeted more to people who are much larger and want to lose weight or also for slim people like me? i don't NEED to lose weight, but just something aesthetic that i want to achieve. let me know your thoughts. thanks, Miri
Wondering your thoughts and feelings about Mounjaro, I’m a type 2 diabetic who was overweight and this medication has changed my life!
Thank you for all your informative support in these videos
You're welcome! Glad I could share helpful information.
Wow Doc! As usual, perfect timing. I am breaking through the dawn phenomenon by OMAD and keeping carbs close to zero. I have 10-15 lbs left to lose to be at my ideal weight 180 lbs. Down originally from 225, I've been stuck between 189-197 for 2 or more years. Even doing OMAD, but I wasn't doing HEALTHY Keto. I decided 2 days ago to get down to 185 by Christmas and I plan to do healthy Keto, OMAD, occasional extended fast, ACV/Lemon, Electrolytes and start exercising. Already down from 197 to 191 which is where my body seems to fight back. But I'm feeling great after getting into ketosis and I have more energy than I've had in months. BTW, long time diabetic T2 on Berberine, wish me luck, and thanks for another timely video.
Good luck! It really does work
Did you start using Berberine while on Metformin, or quit Metformin completely before starting on Berberine? Good luck. You are doing great.
@@donneone I think I quit metformin and started Berberine, but it's been about 7 years and I don't remember exactly. Just check your blood sugar before and after every meal and learn what spikes it. Mine could be good all day but 200 when I wake up. Hopefully healthy Keto will fix it.
What do you eat per day?
Darling, please please, address the menopause and what us hot ladies should be doing, we are sweating, AGGRESSIVE and ready to kill - please,help us.
Dear Dr. Eric, I hit a plateau at 92 kgs and after a few days of stagnating at same weight in spite of Keto OMAD, I increased ACV dose to 2 spoons twice a day and also water intake to 4 liters per day, and that kicked me out of the plateau and back into weight loss again. Reporting at 90.5 kgs, willreport back next week.
I'm gonna try fasting and change when I take vitamin D and zinc to a night schedule. Thanks Doc!
Great information doc thank you I shall surely try it
I'm actually in that final stage of losing weight and I face some of these probs, the worst are stress, and the other prob is finding keto alternatives when I'm on the go and there is no time to prepare keto snacks before leaving, yet I will try to stick to OMAD for the next 2 weeks. Thanks for the info Dr Berg 😊
No snacks!
@@shagbark54 yes I'm trying my best to stick to that. That's why I'm doing one meal a day nowadays.
I am same, 3 years keto, healthy and slim but I wanted to show my abs. I went carnivore and losing 1 kg a week. I find it easier not to cheat or snack. I will continue carnivore until my abs show.
@@jimbeaver27 as a woman all I want is to become slimer, having a perfect body is not of my intentions, actually my husband is happy with my current weight 😅 yet all I need is a bit of toning.
@@sabrinaandhusband7791 why not go all the way though? Just make sure you go far enough that you will never go back :)
My main issue is taking supplements during fasting, especially B vitamins. They make me nauseous for a couple of hours.
Have you tried unfortified nutritional yeast?
thank you for responding below!! I will check into more knowledge about this that you shared! Thanks Again!!
It's admirable that you have a guitar teacher. NEVER STOP LEARNING!
Thank you so much for all the invaluable wisdom you pass along to help ppl. Anyone health conscious I put them on to your channel! My goal is to burn fat, but maintain my muscle mass through a fast. Could you recommend something other than vitamins and a little salt that wouldn’t break the fast? I identify with a lot of points you shared. It’s that last 10-15 I want to loose. If you already made a video regarding fasting while maintaining or at least growing muscle mass apologizes
Here's some videos that may help!
ruclips.net/video/v0lrJXU92-Q/видео.html
ruclips.net/video/1RpgnDnMC1I/видео.html
Dr. Berg's Support Team.
Weight resistance exercises? Like push ups and squats or other leg exercises ❤
I’m surprised Dr. Berg didn’t list high intensity interval training (HIIT). That’s what helped me to lose the most stubborn subcutaneous fat.
What kind of hiit did you do? I’m having the same problem and need to lost at least 10 more pounds
exercise under no.10
@@brandym2099
I did wind sprints. Instead of my usual 30 minute jog, I took the last 15 minutes and sprinted all out for 15 seconds, then walked for 45 seconds. Repeated this for 15 minutes.
It helps to have a watch with seconds.
I did this 2 to 3 times per week. My body needs a few days afterward to recover.
He added it as part of some of his earlier videos on weight loss ❤
@@fidelcatsro6948 Thanks 🐱
Hey Dr Eric Berg- thanks for all you bring out to the world. You rock. Also-- that book by Colin Thorne- SunTzu translation on The Technology of War-- where did you get a hard copy? Been searching far and wide, any recommendations for a hard copy source very appreciated. Kindle versions abound, but want 3D. Thanks!
I need to work on the gut health and the workout schedule for sure. Thank you for all your educational videos they have truly helped my family and friends as well as myself . I have shared your videos thru the years with differents 😊so again thank you
Doctor Berg is always right on spot with his videos . Is like he is talking only to me most of the time. Lol thank you for so much for great information.
Awesome video as always Dr. Berg. Thanks so much! I have room for improvement on all but especially the last tip on exercise. Thanks again
Thanks for sharing your knowledge
Anytime!
Hello, Dr.Berg! Thank you for your time and knowledge! I have issues with bloated belly (3 pregnancies) even though i eat lots of veggies ( raw and steamed) and fruits. I am doing more breathing exercises including hypopressive is improving my condition. I am also trying IF on week days. I learned that if you are peri menopause and still having your period I should skip the IF on the week I have my period to make sure I get a good nutrition during this time. Please advise. Thank you!
Wow, such great advice!💜
Glad you found it useful!
Like always another wonderful video thank you doctor Berg 🙏!I talked about how your videos are helpful to my friends they all appreciate that thanks again!
Lucky me for finding your channel last year. So easy to understand and follow your advice. Thank you. 💗
Oh wow! Thank you so much! I'm so glad you found them helpful.
Dr. Berg's Support Team
A big thank you!
Alternate day fasting is working wonders for me. As an all or nothing type of person, 18/6 or even omad gave me too much wiggle room to consume too many calories. Adf is usually about 36 hrs fasting followed by 12 hr feast (which is a normal 3 keto meals). I love it because it really gets me into fat burning, and if there's something I really want, I can just tell myself I can have it 2moro :)
@Debz awesome! I'd like to recommend Colleen Marie. Her channel really helped me start ADF and get through the mental aspects of prolonged fasting. Good luck!
I get so tired and have a hard time thinking at work with adf
" if there's something I really want, I can just tell myself I can have it 2moro :)" That is a helpful way to think about it. Thanks!
@@jackiewhorton2063 Do you take electrolytes in your water? Salt and potassium. And don't forget a topical mag esium.
@@lynette599 I don’t , never knew to do that
Ive been following dr Berg's advice this year (fasting, fresh veggies, chicken, fish, cut carbs, no snacking) and not only did I gain 20 more pounds, I experience regular painful bloating now. Yes, I take supplements, sleep well, workout (@job & home), & drink water etc. Cut out sugar, sodas, chips, potatoes, & junk food etc. No luck. I was in better shape and weighed 30 lb less when I ate whatever I wanted whenever I wanted. Still trying.
Sounds like you have gut issues that need to be addressed.
Thank you. Always so informative.
I appreciate your comment and I'm glad you're enjoying my content!
great video! thank you!
Most welcome! Glad you liked it!
Thank you so much for this information! I'm going to work on a few of these that I haven't been doing.
I'm 64, female, and about 3 months ago I was 190 pounds. Kind of resigned to not losing weight since I had tried natural ways to no avail. Then I heard about your Baja Gold salt. I started using it in my food, but also nibbling on it whenever I felt hungry.
To my surprise I lost five pounds! At first I thought the scale was broken!
I've kept up eating better, usually 1-2 small meals daily and the the salt. I'm now at 165!
I'm forever grateful for your Baja Gold salt!!!
Thanks for sharing ❤
Thank you Dr. Berg! I saw this and knew it was for me because I have EXACTLY 13 pounds of the last stubborn fat on my belly to get to 100 pounds down! ha! I would love to hear you talk more about exercise. I've lost 88 pounds with only walking, Keto + IF so in 2023 I want to start strength training but I don't really know what the best way is to go about it.
There is a lot of RUclips training videos you could check out, but probably the best way is to sign up to a Personal Trainer for a month or two to learn the basics and correct techniques and follow your own program from there. Consistency is King (or Queen) Good luck.
Strength training will build muscle and burn more energy all day ,(including when you sleep. If you are older, building muscle will be even more beneficial, as you lose 10% muscle mass every decade as an adult.
CONGRATULATIONS on all Your hard work! You are taking great care of Yourself & You are worth it!!
I know You will find just what You need to finish Your journey to ideal health!
I think a picture of You for this video thumbnail would make it much more believable than a pic of a woman who has no weight to loose & looks as if she Never has had any...
I feel insulted & not sure I can believe anything said in this video. I have lost 60lbs & still have 13 to loose also... but I sure don't look like that!!!
Click bait??
Regardless, Thank You for sharing Your success as a real person!!
Thank you for all your giving us !!.. you help us get back on track every time we start binging your channel...after Holidays.. I struggle with the sugar addiction thing.. started fasting I do what you say.. All ypu tell us is true! Thanks so much
I love how you connected the book to losing weight. I need to read the new edition/revised of Sun Tzu book... Intetesting
Here's what I did to drop those stubborn 10 pds and it came off pretty quick. Acv in morning and night. I added more fat to my diet (strange but true) intermittent fasting however I change up eating times here and there seems to trick my metabolism. Workout 3 days a week. Not so much aerobic but more toning excercises with weights also to build muscle. I don't do keto but eat pretty healthy , but I do occasionally have chips they are my weakness and pizza. I also take vitamins. I'm 47 lean and fit. Thanks Dr Berg you've taught me a lot
The long term approach is appreciated for dialing in your specific needs. It’s the difference between involvement and commitment when keeping to a plan. Realize the holidays can be a vector for setbacks but this season can also be your way to plan the next move. Having taught the Edward Demming model of improvement (aka Total Quality Management) I learned results over time is continually monitored but those minor adjustments bring you closer to a goal. Here’s to your goals! May they be exceeded!
Thanks for the knowledge doctor berg
Right on! Thanks for the feedback!
Dr. Berg's Support Team
Yes fasting helps me a lot.
Glad it helps!
Excellent , great information summarized in a very effective and educational video, this proofs that you don't need 2 hours videos to provide good content, thank you Dr. Berg🤩👏👏👏