How to lose belly fat
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- Опубликовано: 9 окт 2024
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This actually works. I know because it worked for me. Consistent relatively mild exercise (lots of walking, stairs, and light to medium weights at home, didn’t even do gym), no late eating, and no sugary foods or bread and I lost 40 pounds and got an absolutely flat belly. I hadn’t thought it was possible, but it was actually surprisingly easy with some willpower and consistency. I felt like an idiot for not doing it earlier.
For how long did you do the exercises? For example like “1hr a day, everyday for a year” or soemthing
@@OO_sunflower_OOExercise was about half an hour per day. But I also walked a lot, one or two hours per day.
The first step was diet, not exercise. I stopped all sugary foods and most processed carbs: No chocolate, no soda, no bread. Plus I didn’t eat after 4 or 5 pm. I very quickly lost 20 pounds this way, within a couple of months.
I liked that, so I added the exercise and heavy walking. The result was that I lost another 20 pounds, which took another couple of months.
Then I just generally stuck with that. Although I haven’t been as diligent recently.
Did you have under 21 grams of carbs
@@donoyster5309I ate much more than 21 grams of carbs. I didn’t generally count carbs, but it was basically a diet similar to the Mediterranean diet, except with no bread and avoiding foods high in sugar.
@adamesd3699 OK cool, did you eat fruit or no fruit?
Stress can also be a major cause for increase in cortisol
Hello stress goodbye stress😅
Stress is harder😢 to get rid of than the belly fat. My belly fat is as permanent as cement
@@jtedandlindasimpson7044 practice meditation
And perimenapause!!
That's why you have to get consistent sleep every night, because your cortisol levels drop at night, maybe around 2:00 a.m. at the lowest... So in order to encourage levels to drop an optimum amount, you need to be asleep and relaxed. Lower cortisol levels will help regulate your hormones and reduce feelings of stress.
Cortisol increases to unhealthy levels, to begin with, as a result of chronic stress.
So true...
Add walking in a slow comfortable pace... it really reduces cortisol...
Add weight lifting/calisthenics/yoga...
Your hormones and your whole body will thank you.....
Really
Yes. Walking is such an underrated exercise. Walk morning and night one hour and your pants will drop right off
In the country India😢 Andhra Pradesh state is the land of bellys.
@@AnilKumar-yc3scdon’t do ghee. When I started eating a lot of it, I gained a lot of weight.
@@intuitivediane Agreed.
Only thing I’ll say is that never eat after sunset is not really true. It’s more like never eat later than 2-3 hours before bed. Where I live, sunset varies by about 5 hours throughout the year lol, so take that with a grain of salt
Thanks for clearing my doubt. 👍
Thanks for clearing my doubt. 👍
@@Dogofwar917 it varies everywhere in the world.
7pm it's 7pm in winter and summer 🤭
@@sylviafernandes8818
Sunset varies everywhere in the world.
So you can eat at 5pm winter or 7pm during summer
Is that because people messed w the clock and use summertime where you live? In Brazil they chose winter or standard time. Much better for health
Sleep wake same time everyday (cydcadian rythm)
Sunlight
No sugar
Never eat after sunset
20 grm or less carbs
Thanks!
Not carbohydrates leads to hypoglycemia specially in people that exercises....this is dangereous
@@whatsnewshetalks5784 why do you KEEP saying that!!! Dr Biz said EAT 20 grams of carbs & it's in her comment. No one EVER said NO carbs.
@@mango1632 not mentioning her...I can read in many comments 20 g or even better 'No carbohydrates' at all..and that is very wrong!many people that followed pure Keto ended-up in ER...so people have to be cautious....fast sugar is bad we all agree...slow sugar in a controlled way of course is a must especially for people that do exercise a lot.
@@whatsnewshetalks5784says who?
I appreciate her direct approach and concise delivery.
Doing a three day water fast did absolute wonders for me. It wasn’t very difficult after doing intermittent fasting. It completely got rid of my carb cravings and night sweats. I also changed my eating time at night to nothing after 8/9. I start my day with fiber (steamed broccoli with grass fed butter), then eat my protein. Noticed a difference in my stomach pretty quickly. Also I changed the ORDER of what I eat. Fiber first, protein and then carb last. My stomach has completely flattened out.
Thanks, will give it a try.
Good for you. I try to do the same 👍
Fasting is awesome, crazy how your hunger goes away after about 2 or 3 days!
I've done one week!
You dont need broccoli lol
Great! I’m going to try this ~ thanks 😊
Very true. And it's easier than you think to start to get rid of the belly fat. I started get fat around my belly during menopause, and I am a lifelong exerciser, and the fat started accumulating around my belly regardless of how much I exercised. So for me although I exercise, it didn't matter much as it related to the weight gain/belly fat. In fact, I had to CHANGE they TYPE of exercise I was doing for a while to bring down my cortisol levels. I started doing pilates and yoga (more relaxed, not so intense), and less hard core cardio and weight lifting. In my mind this was the opposite of what I needed to do to lose weight, but it worked.
I started intermittent fasting (my eating window is 11am-8pm, which is pretty easy to stick to for me) which allows your insulin to drop at certain periods when your are not eating. I don't count my macros, but I just eat a veg, protein heavy diet. I do eat carbs, quinoa, sweet potatoes, beans, but not at every meal. I also only use good fats, avocado and olive oil, real butter (not margarines), etc... I say to others I eat for me blood sugar, meaning that I try to eat in a way that doesn't SPIKE my blood sugar, so I am mindful about how I am eating. It's the first time in my life where I haven't felt like I was counting calories (because I'm not) or dieting (because I'm not). I am the thinnest I have been in many years and it's been super easy to maintain.
I say all of this to say, don't give up if you've been struggling with weight gain, as Dr. Boz says it is your insulin and cortisol levels that are likely big contributors to this.
Thank you for taking the time to share this information with social media, because your success in maintaining your regiment, is an inspiration to me.
@@davidadausuel4537 You're welcome.
Your comment is truly divine… feel like God sent me here to read this for encouragement, wisdom and not to give up… I am 55, in menopause… very active, I do eat, healthy, I like glass of wine when I cook, but I lift weights and do more of the HIIT workouts, I love intermittent fasting, my belly is not going down, going back to yoga and Pilates and thank you for your comment, I need to reassess my whole lifestyle!!! 🙏🏼🙏🏼🙏🏼🥰
@@elenacollado1430 I am so glad you are encouraged. I was so frustrated too. Be patient and it will work for you. Wishing you all the best.
Thank you so much for the advice!
Taking a 20 minute brisk walk after a meal can reduce insulin 30 to 45 %.
Good to know, but soon I will be walking in the dark
@@jtedandlindasimpson7044
If you have access to even a decently long hallway….
Try walking there! Not ideal, but far better than not walking!
@@jtedandlindasimpson7044during the winter you may need to do an indoor walking routine. Check out some great videos on RUclips.
@@jtedandlindasimpson7044 do calf lifts for ten mins after each meal, sitting or standing. I’ve actually started doing them throughout the day. Wfh job so I do things to keep the circulation moving.
@@jtedandlindasimpson7044- you ok?? Walking in the dark??
Don’t think anyone could sum up this whole Complicated issue, So Comprehensively !! Thank you so much 😊
THANK. YOU! for making this video the way you did. Most other channels would have linked us to a long form video and said the same thing you told us in this video into 15 minute or longer video.
Depends on genetics too. Im 50, skinny and eat sugar daily. Horrible sleeper, and dont get much sun. I dont have any of those issues. My grandmother was 88 when she died and had 9 kids and was still skinny when she died while never dieting a day in her life. Genetics dictates how our body responds to certain hormones.
100% for sure, but most of use express “bad” genes with problematic lifestyle, ppl like you have rare genetic. Also, don’t e sure if you don’t have any sign of metabolic syndrome that you are healthy, I was like you almost 20 years drink, not sleeping, eat bad diet and filling great until one day my body couldn’t compensate anymore and express first symptoms.
Sometimes. I was 115 pounds at age 50… always was 115 pounds. I’m 5’5”. I could eat whatever. Now I’m 58 and 157 pounds. Can’t seem to get that weight off ! And the weight gain started when I was going thru menopause
@cjhoward409 menopause is scary. I feel menopause steals a women's feminity and waistline. I will definitely go on bioidentical hormones when I get into menopause. I'd rather live a short, happy life than a long, miserable life, which menopause seems to contribute to.
Genetics loads the gun. While lifestyle pulls the trigger.
I wouldn't say that being skinny is an indicator of health in of itself. For example it's common that people who suffer from pancreatic cancer loose alot of weight & become skinny & lean, yet their life span is tragically short. ~ The sugar puts alot of strain on the pancreas, but also on the liver. Toxic waste is stored up in the liver & this affects the whole system. I wish you well, friend. God bless you 💕
I hate when people recommend 20 grams of carbs or less. That’s how I got myself in trouble for eating the wrong diet for my body. I was eating high protein and low carb and ended up pre diabetic. The same diet doesn’t work for everybody.
True that. One size never fits all and that's a fact.
I think that's what's happening to me right now. My blood glucose was 5.7 how many and what kind of carbs did you add back in? Please and thank you
These tips through many channels keeps ons on track. Walking does wonders for most mature woman going through normal life events and dramas. 😊
So simple
So hard to implement
Breaking BAD, CONDITIONAL Habit is Challenging. I started last Thursday {9/5/'24} with Intermittent Fasting. I DON'T EAT BREAKFAST.!
I BROKE my FASTING @ 11:30 A.M
*2 glasses of water after getting up
# 11:30 A.M
* 1 cup of coffee with
1 tablespoon of butter with 1oz full milk
* 1 sausage &
*2 bailed eggs seasoned with Himalayan Salt
Dinner @ 8PM
* Roasted chicken quarter leg with skin
* Sautéed Brussel Sprouts in GHEE
*2 glasses water
So far so good! I'm ENERGETIC Again!
True. It took me two weeks to get into the intermittent fasting. Now I eat 3 healthy but solid and fulfilling meals in 8hr time window. 4hr in between each meal. No food between the meals. I am not hungry and have much, much less desire for constant eating while before I could eat all day. The first two weeks were hard but now it’s effortless
@@janemathaba7706if you could shift all this by 2 hours earlier, that would be great...By the book.. But ofc it always depends on each person's daily schedule. All the best!
Who limit yourself aside from yourself?
Dont eat until after 12 noon, stop eating at 6pm. Try the sardine challenge. It is not difficult.
I'm old, so I don't care anymore.😋 When it comes to the human body nature has a real quality control issue. Bad hormones, inefficient organs, weak nervous and immunity systems, just for starters. You young folks can handle this regimen-I'll be impressed👌🏻. But, I've made enough sacrifices in my life, now I'm in my selfish phase. These days I'll eat what and when I want. 👍🏻😊
Well said!!! 👏🏻👏🏻👏🏻
😂
🤣👍👏👏👏
Nice. I'm curious to know why would you want to harm the body which has supported you all your life? Doesn't your body deserve the best?
@@saykay1 Because I want a quality to my life not a quantity. Living to be 100+ is abhorrent to me. (see Jimmy Carter at his recent birthday, on a gd gurney chair with his mouth hanging open-NO THANKS!)
This short video just gave me more information than an hour long video
The most concised practical information❤ thank you Dr Boz
Totally true. Im into keto healthy diet and sometimes I altérnate with low carb diet aswell. Much more energy, no inflammation and losing
Weight without sacrificing muscle. And most of all: No more visceral fat.
low carb isn't good for you bruh
Yeah idk about that carbs thing. We cant demonize all carbs. I think she means simple carbohydrates whoch are basically sugar from processed foods. Just make sure your carbs are rich in fiber.
No, she means most carbs-check out her info on keto- no bread, rice, potatoes, beans. Stick to veggies grown above ground. 20 total grams is not very much. Cheers
@kathleenjones8466 I don't believe a keto diet is good at all. Especially not long term. Our brains thrive on carbohydrates, and we aren't meant to be in a state of ketosis for long periods of time.
@@kathleenjones8466no carbs equal hypoglycemia
@@kathleenjones8466 i lost weight this way but the insomnia was killer.
I think 20 is too low for some .esp women
Also you can eat rice in moderation if you cook it cool it then cook ...
blueberries. absolutely the best carb if you are going to have them
Thank you for loving on us with your help
As a mother who has l.o,it is hard to sleep and wake up at the same time. I am doing my best
Exactly 💯💯
Sorry but what is l.o,?
Being sleepless could also be a problem of a serotonin or melatonin deficit. This happens when the kynurenin pathway gets acticated instead of the tryptophan pathway due to inflammation (IDO) and stress (cortisol). Do moderate sports, take omega-3 fatty acids, B1, NAD+ and Resveratrol. You´re welcome.
Yes it only makes eat more and more hungry
My point is it's all about calories in and calories out not hormones alone to lose or gain belly fat you just need to be patient
Let's say your hormones are not stable but your not eating anything for a week so you still lose some belly fat through that calorie deficit...
It's 99% true what she's saying .
I can tell you personally doing lots of crunches works..
I am definitely going to take this Advice’ sick and tired of Belly fat, being in my late 50’s, I can’t believe how fast my Stomach grew, I have got to do something’ feeling like I do’ it’s just gotten horrible, thank you for the Advice
Same here ! 58! And I never had belly fat till about 4-5 years ago. I’ve eaten the same although after going thru menopause, I now crave sugar. Never did before. So frustrating. I don’t recognize my body ! 😢
@@cjhoward409
It is a menopause related problem. If they'd treat us before menopause fires all the rockets, it would probably be immensely helpful with insulin and cortisol. That's what they keep saying about the weight.
@@cynthiashores57 treat us how??
I'm 27 and I feel the same I'm tired of being fat and feeling gross and look unrecognizable when I see myself in the mirror I want to change for me to feel better
For my experience I was 81kg 50 days ago and now I’m 75.3 kg I am just counting calories 1700 per day I really enjoy it and I have no cravings the back is stop eating any sugar or carb when you wake up eat veggies and protein after that you won’t even look for sugar or sweets all day because the insulin spike is what cause the roller coaster all day another hack is to eat food that is on top of the satiety index like boiled potato oat meal eggs…. And eat spicy food because it will make you thirsty rather than hungry.
I mostly agree with you. Put in practice by will power and commitment. Oatmeal however healthy in some regards ( fibre) has high carbohydrates. Unless you eat little of it and savoury
@@Lotuspriestess in my country we have what we call talbina I think you should try it, it’s barely flour with cold milk and put it in microwave it’s higher in carbs and lower in calories and it can make you full for hours even if (like me) take only 30g of it with 200ml of milk and a half banana.
I live in Minnesota --- in the winter we go to work and come home from work in the dark !! 😳 There would never be dinner after work, then in the winter. The sun doesn't even rise until we are at work !! 🤔
Guess you’ll really lose weight then. 😊
Now know why primitive people migrated before winter. Our work/life rhythm has changed but our primitive physiology hasn't caught up yet.
After she said: "no eating after sunset" I thought she was gonna say Fat grows in the dark 😂😂😂 just making myself laugh here lol
Great information. Spot on concerning insulin. Thank you. DR. BOZ. GOD BLESS YOU. 🙏
She is 100% CORRECT
Is she? That first graphic she shared was of someone pinching “belly fat”. But that little clip was subcutaneous fat, not visceral fat, which is around your internal organs. You can’t pinch visceral fat. Seems misleading.
@@supplementallychallenged If you're dealing with an excessive amount of subcutaneous fat, then you may have extra visceral fat as well. Glad I could help.
@@reshaun1967, the issue was not having a lot of subcutaneous fat. The issue is that the creator is conflating visceral fat with subcutaneous fat. Subcutaneous fat is not unhealthy, but visceral fat is. By talking about fat around your organs and showing a gif of someone pinching external fat, she’s sending mixed messages.
@supplementallychallenged lol. We all know what she's getting at but ok. Might need to go touch grass bro
You said "may" have visceral fat,..That's not true it all depends on fat thresholds. ..so one can be fat outside and thin inside or fat inside and thin outside @@reshaun1967
Doctors who know nothing about diet need to learn this.
So doctors are dumb, researchers are dumb but people they tell you to eat 20gr of carbs a day are clever. Are u for real?
she also diesnt
you eat less simple
@@rick-grimnot simple for everyone.
@@Shinobu_Kocho_Offical
autsitic people yeah
Doctors who know nothing about menopause should learn this. Menopause is so overlooked by the medical field. They seem to just say “well this is the end of the line…good bye”.
Looking ahead at sunset charts for winter and seeing times earlier than 5pm, some even before 4:30pm... Yeah, never eat after sunset. Thanks. Super helpful. 🙄
Yes I don’t think she understands different countries or time zones
I really think she mis-spoke. I don't think she meant to say 'never eat after sunset'. I think she either meant don't eat after a certain time of day, say 6 or 7, or she meant don't eat a certain number of hours before bed
@@alhakisan Maybe. I figured she meant something related to brain chemistry and sunlight or something along those lines, since she did say sunset. Maybe someday she'll clarify, maybe not.
Liking all the info given in a short form. I appreciate that!
Dr. Pal is right as always
Thank you doctor for your love and support❤
When we wanna praise somebody, we say, U R Da Man. In your situation, I should admit that U R Da Woman! Thank you Dr. Boz for the wealth of information you share with us. ❤❤❤
I lost 9.5kg in 2 weeks by moving a lot of packages from one apartment to another 500 meters away all alone and also allowing me to have low insulin level , eating only protein 1once a day and taking walks .
Your tips are accurate
What do you mean you only eat one ounce of protein per day?
@@melaniekolomyja7335 i ment once a day and only protein like meat , eggs . Fish to keep my low insulin level .
It's called "losing water weight". Not actual fat (or very few) but if you stay consistent like that then you'll start to lose actual fat (and some muscle mass if you don't do resistance training)
@@Vertex-123 i know . will report back in 2 weeks
Thanks for the medical advice.
That lady is so right about that
I know its "a thing" now but people have to start respecting the limitations of themselves and others. Most stress comes from co existing with others. I had to disconnect from my family of origin because they were sending me to an early grave and I have a husband and family to attend to that doesnt stress me out like they did. My stomach got HUGE when I came back to my family home, diet was same exercise was the same! So be ok with saying no to yourself and others. And respect your body, if you have headaches after eating and drinking certain things consider limiting or prohibiting those things. You are important!
This is the most real advice online!!!
Such great advice!
She is right because I have been training continuously with intermittent fasting for months and the belly still there. I have stopped sugar for a month now , Ihope to get results.
People should avoid eating processed food , and go for a calories deficit . Train by lifting some weights and doing cardio,eat more protein and less sugar.
Sunset where I live can be anything from 4pm till 10pm LOL
Where I live sun sets at 5pm😅
Wow! I’ve been waiting 27 years for someone to tell me what happened after my second child - visceral fat out of the blue, my whole body shape changed from hourglass to Apple and haven’t been able to get rid of it with just keto. Thank you!!❤
Isn't it good that she put on that white doctor jacket because it would've been really hard to tell otherwise 😂
The prettiest nutritional person on RUclips.
Yes. Her and Charmaine Dominguez
For those people who find, intelligence attractive, then Dr Boz is more then pretty, she’s beautiful!
she looks like a psychopath
Great easy tips.... Sooooo simplified ❤
Eat local and eat in season only.
Eat local lol that's a joke. I know many many manyyyyyy local farms pumping their produce with crap 3x5 the regulatory amount that makes Chinese produce look godsend
MD here, I agree with everything that she says except the restricting only 20 carbs a day part. This is too restrictive and is not sustainable in the long term in the majority of people according to long term studies. You can lose belly fat while having more than 20 grams of carbs a day if you are in a sustained caloric deficit.
Exactly. It’s just too difficult considering almost all foods are loaded with carbs. Just make sure they’re fiber rich carbs
In an ideal world where I wouldn’t have to wake well before dawn to go to work and could sleep regular hours…😣
I feel you. I work swing shifts (4 nights, then 3 days) on a repeating schedule. There's no such thing as a steady sleep schedule, there's no gaining control of my cortisol level & there's no way I can go without food during the day while I sleep AND during the night while I work for 4 straight days. Starving myself like that would be just as stressful & harmful...if not more...than just eating at night.
Very concise description of problem and solution. The subject is vast and there are many books I've read on this subject. But, this video has distilled the subject to it's most important points to follow.
Your so right ✅️ 🙌 belly fat is hormone issues 🫶🌟✌️
This is really good to talk about 👏 But not eating after sunset 😮 Will be a rough winter up here in north. I have been very good latest year not eating before sleep time. Almost allways brush my teeth same time as my kids 😊 Challenge excepted!
Do you mean accepted?
I do workouts regularly and measured my fats and muscles weight on the machine in three fitness club in May and in Sept. my weight is almost the same but I got fat increased for 10% and muscles reduced for 5%… it was stressful 3 months for me… although my diet didn’t change much, I noticed myself being more lazy and depressed. It is 100% stress that creates belly fat (visceral fat)…I am 38.
Very good information. Thank you.
Best advice in the shortest time.
Never eat after sunset you should be saying no food after 6pm. Alaskas sun in summer is always
Yeah, Northern Europe also has little morning sun in winter and sunset is mid-afternoon
Or for those of us who work nights…
But what about night workers? Never eat after sunset.. I work 3pm to 3am.. So just starve everyday? I wake at 11am and I’m not hungry until around 2-5pm
So eat at 2pm, eat more on first break, that’ll be fairly close to sunset anyway
But worse is being up all night
That’s greatly ageing you and actively *harming* ur body and cognitive function
What about you’s… eat when ya hungry and don’t eat a couple of hours before u go bed
Adjust your eating to your work schedule
@@YeshuaKingMessiahyes , it’s hard on the body. Someone has to be there for patients and emergencies. I’d love to know the best plan for night workers to minimize damage.
@@owlsahootn no more than 2 nites a week
Everyone has to work nites, not just the newbies. There’s plenty of ppl that only 1-2 nites a week would be needed.
Factories & restaurants/bars should be closed 11pm to 7am.
But I know no one’s listening to me
It's difficult during menopause plus I had 2 kids. I really do my best as I'm a type 2 diabetic. I'm not over weight. Just keep trying . All I can do.
It is said that if a person drinks alcohol; won't matter how much you exercise.
Won't lose any weight..
There are a LOT of skinny alcohol drinkers in the world.
@@swampsagacity4685
But they can still have fatty livers. My neighbor is skinny, just turned 50 and found out he had cirrhosis of the liver. And it’s bad. He’ll be lucky to live another year. But hey, he’s skinny
@@cjhoward409 Cirrhosis is a different topic than the ability to lose weight.
They can also get behind the wheel of a car and kill themselves & others.
That is a different topic as well.
That's a lie.
Shut it's all about calories in calories out that's it calorie deficit is the key
I lost over 7 KGS in the past 2 months. I only eat after sunset (I work nights and sleep during the day). I kept eating carbs. Eat a balanced diet, doesn't matter when you eat it and stay in a caloric deficit while working out 3 to 5 times a week.
Never eat after sunset? That’s a different time everyday, ranging from 4pm to 10:30pm.
Could be hard if you work graveyard shift .. 😒
Adopt a 16/8 intermittent fast instead of u can.
@@VaympyNot possible when you work graveyard & then swing back to a dayshift schedule for several days. I tried it & since my body couldn't get into a set habit of when it was fasting & when it was feeding all it did was make me feel faint, nauseous & starving ALL of the time
Belly fat is subcutaneus fat meaning its under the skin and over the muscle. Visceral fat is the fat around the organs. Simpli having subcutaneus fat is not dangerous. Visceral fat is the bad guy around the heart etc. The brain needs carbs it can use another things like ketons and laktate but i think 20g of carbs is not enought.
(Subcutaneus fat can be a problem as well because it can couse inflammation but at this point a person have a lot of visceral as well)
Doing now 70-80 sprints a day 100 yarders took care of my gut. Long gone. 7,000 completed, 3,000 more to go. Around 11th grade weight now. Takes 3 hours a day. Retired, have plenty of time. That’s 490,000 strides east and 910,000 steps west back to starting line. Or just under 400 miles sprinting total so far.
80, 100 yard sprints a day??? LOL, I seriously doubt that my man.
@@094340probably in a fight or flight mode😅
🧢
@@094340 couple Fridays ago, I did my 30 in the morning. Then I did my 30 in the afternoon. Since my prior best was 3x25, I thought I could go beat that. So with a head lamp on and no one else in the park at the time I finished, I did 40, to make it a 100 day. Then I thought, should I do a few more? I asked myself , how sick am I? I chuckled. I have lost about 1/3 of speed from high school 51 years ago. Legs just won’t go any faster. I’m trying. That is sad and unfortunate. Trying to get to 100 years old. No doctor no meds. Nothing against doctors, I don’t have one nor even know one. About 15 years ago, I reached 232. That was my number. We all have one. Now today I’m at 175.
A new study also highlights the "ferropoptosis" issue of iron deposits stuck in the liver, creating a fatty liver, diabetes, alzheimers.
Great information
I just realised im seriously screwed
I want to add
that women that exercise insanely are increasing cortisol. if you feel exhausted and drained and sore after working out, STOP IT! and stop doing that every day! women you need rest and this kind of exercising is causing your body so much stress! I'm down to 125lbs after 10 years of doing horrible recommendations designed for men (from 198lbs).
I did not start losing until i stopped doing insane HIIT and intense work out.
Now I walk a mile or more on the treadmill or outside 3-5 times a week. Gentle yoga, 5-10 min of pilates or body weight strength train, GENTLY and that's it! I'm serious, our body is designed to protect pregnancies, stress is triggering your hormones! (i also fast ranging from 12-20 hours through the week, take 1 day off on the weekend to eat cake/ noodles or whatever lol) I'm not deprived! my waist is incredible now ❤ I'm 42 5'6"
I can say from personal experience this is absolutely true. And it doesn't even take that long if you're consistent with it.
*Caloric deficit* : It's well studied. You should also recommend sports and staying active.
Ur skin is glowing
Thanks so much Doc, appreciated, God bless you ❤
Excellent video
If you live in Northern Europe like myself and your hours of daylight in winter are very few, I don't think it's possible to not eat after sunset. I can't imagine having my last meal at 4pm, please, I dont wanna make my life miserable.
That is limited thinking in regards to cortisol. It's not just waking at the same time and sunlight, there are other factors. I was injured 5 years ago and I'm in constant pain. That is increasing my cortisol levels whether I have a regular sleep pattern and see sunlight or not.
I agree.
Ok,go figure this one out.
Type 1 diabetic. Must take insulin, meaning if you drop you drink some sugar filled juice. If your blood glucose is high you have more insulin. Not a choice. Put kidney disease in the mix, which is pretty common for diabetics, and now protein or fiber(potassium cant be excruted, might die from heart attack) should also be cut down. So ? Any ideas?
Great video! Core knowledge to reshape your body and mind!! Thanks!
It's a hormone issue 🤯
Never eat after sunset 💯🥇👍🏻
This promotes fat loss,but the most important one is attempting a caloric deficit diet,have a proper amount of protein,fat and carbs,and youre good to go
Too practical answer, please suggest how to reduce face fat
Bologna. So people in Northern states in the winter cant eat after 4pm or so??? People are still at work. What about over eating??? Jesus Christ she makes it sound so easy but there is far more at work here than sleeping and getting moring sunlight. Lol
OMG. She NEVER said this applies to certain areas of the country! Whatever your days schedule looks like, you adjust it how it works did you. Not everyone is still working late. Get over yourself
MUCH more at work here, for sure! The menopause/estrogen thing, age, percentage of body weight that is muscle vs fat…lots of factors. I’m in the Deep South and in the winter it’s dark before 5 pm. Having dinner at work is not an option. I guess she was trying to “hit the high points”.
That person squeezing the belly fat was in the wrong place..... brought a HUGE chuckle.
Actually maybe I should have said just in the "right" place hahaha
Thank you so much!!!❤
Thank you so much. Trully.
I have never done these things and have always been lean, strong and cognitively superior.
Good to know
You CANNOT reduce body fat without a calorie deficit
Get that BS out of here. It’s not about calories…it’s about hormones. Don’t be a sheep and follow the masses. There’s a reason we are experiencing an obesity epidemic despite everyone knowing about the useless calories in calories out concept.
@@3500camarz calm down Betty 😂. Calorie intake/expenditure does play a crucial role in fat reduction🤷🏽♀️. Of course there are other factors at play as well.
@3500camarz maybe you can explain how the laws of thermodynamics don't apply to biology. Calories are energy. Fat is the storage of excess calories. 3500 calories per pound of adipose tissue.
@@3500camarzyour the BS here let's say your hormones are not stable but what if you eat nothing for a week then you are in a calorie deficit so you will still lose belly fat so shut it.... Our body always use energy from somewhere it will eat up the fat reserves first if it doesn't find fuel from food inside the body..
Hi guys, thanks for this information 😊
Thank you. Just not eating at night.
That is indeed good to start with. Eating max 3 times per day within a 8hr time frame would be perfect especially with healthy (but fulfilling) food
@@Choco-pasta
nope.
you eat less cals then yiu burn
@@rick-grimsure but many people struggle to achieve this over longer period of time bc of constant feeling of being hungry. Intermittent fasting helps with this
@@Choco-pasta
yes but its the only way
@@rick-grimyou are not mentioning “a way” but more like a goal. Again intermittent fasting helps people to get there. Just telling people ‘eat less’ helps nobody
I gained rapid weight gain in my stomach & had my insulin & cortisol checked, they both came back normal.
20g or less of carbs a day??? That not possible
Keto
Not for most of us !!!😅
But I think IF makes up for the carbs anyway. It can undo any damage from carbs .
Also not all carbs spike the blood sugar & different people respond differently to the same carbs.
Very possible…. And enjoyable! Been doing it 85-95% of the time (at least) for years!
But does take a bit of time to adjust. Once you’re fat adapted (meeting most of your energy needs from healthy fats instead of carbs ( which makes you feel amazing and it works to curb sugar cravings), it’s pretty much a “piece of cake”…
(Very low carb, of course!). lol!
I'm on 3.5 years straight OMAD KETO, I haven't cheated once, not one piece of bread, chip, pasta, rice, potato, nothing, not even a piece of fruit. My energy levels are so consistent and being fat adapted I can exercise and workout non stop as I never get that "blood sugar crash" people on carb based diets do. When I use up my dietary fat I seamlessly switch to my body fat and the energy levels are just constant. Also I'm shredded, KETO really is the way to go.
@@NateWaldron I got the best results when I was on keto omad. Currently I’m just doing regular keto throughout the day but omad really takes it to the next level for sure. Very impressive you went 3.5 years. The longest I went on keto with no cheating was 7 months.
So true, easy and working tip!
A nip a day of mother’s cider vinegar and take probiotics daily and multivitamins
Thank you Doctor.❤❤❤
Thank you!!!
“Fat cells can only grow in the presence of elevated insulin”
Is this true?
What if you overeat fat and protein? Will your body elevate insulin? If not, how does the body store the excess fat and protein?
I have sleep issues, even after 7 months carnivore. I feel at this point i've corrected the insulin resistance, but cortisol is my issue. Wondering if I can take Seriphos on carnivore? I go to sleep/wake same time every night but falling asleep and staying asleep is a huge issue.
Do you take magnesium before going to bed? Could certainly help. Or if your body doesn’t produce sufficient melatonin then you could take this. These are harmless ways to improve but check with the doctor
Certain medications, even when eating correctly and doing these things, cause weight gain.
Doing all this and belly fat wont go away.. weight not moving. Trying for 2 yrs!
Ur below 20g carbs? Every single day?
R u IF too? Tighten up ur eating window to 2-4 hrs a day. Nothing in ur mouth outside that but water or herbal tea, zero sweetener (even fake sugars)
Not trying hard enough
Add Intermittent fasting
@@Gary-iy4oh what an idiotic comment