Hello Health Champions. Today we're going to
talk about how to lose belly fat - how do we burn
that fat as fast as possible? And I don't know
about you but it drives me absolutely crazy with
all of the bad and useless information out
there. Is it about carb, fat or protein? Do

we eat a little, do we eat a lot? And can
we do crunches to target belly fat or hip
fat or thigh fat? No, you can't do that. It
doesn't work like that and maybe the worst of all
these videos that say take a tablespoon of this or
a pinch of that and all your problems will go away

now, what happens when people get bad information
and conflicting information is they get confused
and they don't stick with it, they don't stay
the course or even worse they do nothing at all.
But after watching this video you will know
for sure how certain things work and you will

know enough that you can take some action and
stick with it and get the results you want.
A really good question to start with is why would
the body burn fat or the reverse, maybe for some,
why would the body not burn fat, why is the
body refusing to burn fat, why am I on this

plateau all the time and one reason could be
that the body doesn't need to burn fat and we're
talking about the body fat, the fat that are stored
on the body as a reserve and if you never need
to tap into the reserves then obviously you're not
going to burn it if there's always more fuel being

supplied than what you're using up. Another reason
could be that there are other types of fuel or the
timing of the fuel that something else needs to
be burned first before we get to the body fat so
we have to understand that in the order of things
the dietary carbohydrates that we eat have to burn

first the body has to use that first and then it gets to dietary fats and then it gets to the body fat so what we need to do is to create a state in the body where first of all there is a need for energy and secondly where that need for energy doesn't result in an increased appetite if we use

more energy and then we just compensate by eating more then it's a zero-sum game and also of course we want to give the body a reason at the cellular level we need to give the body a reason to use up that body fat and of course it also needs to be sustainable it needs to be something that you

can do for the rest of your life and we want to put health first we want to do this to enhance health not at the expense of health and when we say extremely fast that's a relative term and why am I saying that because if you're on a bicycle you don't want to compare yourself to a formula

one race car so do this as fast as possible for you and what that means is you want to start understanding the different mechanisms and factors that enhance fat burning and what stops fat burning and then once you understand them now you implement them and you do all of them

at once at the same time for a period of time because if you do one thing and it gets a little bit result then if you add another thing now it's like compound interest how can we affect the need for energy well first of all we have our basal metabolic rate and that's how much

energy the body uses up when you do nothing when you're sitting around when you're sleeping your organs are always doing some work your heart your liver your kidneys they're doing what they're supposed to do and they're using up some energy in doing that and then there are some hormones

insulin and human growth hormone that we'll talk a little bit more about that also affect this basal metabolic rate and then above that baseline we add the energy required for movement so any time that you move and do something physical now you're using up a little bit more energy than the basal

rate and now you have basic movement which is just going about your daily life getting from the couch to the fridge from the bed to the bathroom from the car over to work and so forth and then you add in exercise and that's something that you do on purpose to increase your circulation and

your movement one problem a lot of people run into when they exercise more is that they eat more and one underlying factor here that we have to control is insulin resistance because if you have chronically high levels of insulin meaning insulin stays high even when you're not eating then that

high level of insulin blocks fat burning it prevents you from getting to the fat you have stored and if you can't get to it then you get hungry so the whole idea of using more energy and burning fat is that we can get to the body fat stores but with high insulin

we can't another factor we have to control is stress because when stress is high that's your perception of the world telling your body that there's something fearful there's something dangerous out there and I need to be prepared in case that thing attacks me and if it attacks me I

might have to run really really fast and if I have to run fast I need emergency fuel which is glucose you always have a baseline of fat that you're burning but the more stress you have the more you're going to shift into glucose to do that and then you're going to release cortisol which is a

stress hormone which also drives more insulin and
a third big factor is carb dependence if you're
dependent on carbohydrate if you have trained your
body to always receive a fresh big full supply
of carbohydrate your body is always going to burn
that first and it will never get around to burning

that fat so the combination of all these three
factors makes it very difficult to control your
appetite willpower is just not going to be enough
in the long run and then we need to give the body
a reason at the cellular level to use up to burn
through some fat and we have to ask that question

why would the body do that or why wouldn't it
if we assume the body is supremely intelligent
which it is then it's going to need a reason
there's a reason for everything it does I mean
you wouldn't for example go and mow your lawn
today if you already finished it yesterday I mean

nobody would do that well actually my neighbor
tends to do that anyway but you know what I mean
that in the body everything happens for a reason
so dietary carbohydrates have to be burned first
carbs turn into blood sugar and really high blood
sugar can put you into a coma the brain can't

function with high or low levels of blood sugar so
they have to be processed through first and some
of it can be put into glycogen storage but the
body can't store a whole lot so it's going to try
to burn through both carbs and glycogen first and
then it's going to start in on the dietary fat the

stuff that you ate earlier today or late yesterday
that's still floating around and only after
most of that is gone and processed through is
it going to get to body fat and also we want to
understand that this is not an absolute it's not
going to use 100% of number one and 100% of number

two before it ever gets to three and four it's a
tendency the percentages are shifting it's a trend	 so this is basically the priority and here's
the action plan and we'll talk about these	in more detail first you cut sugar then
you reduce carbs you exercise meditate

we're going to talk about protein then you add
some fat you get into ketosis because that is	fat burning and we're going to talk about fasting
first of all we cut out the sugar why is that	because it is addictive it's a drug and if it's
addictive then you're going to overindulge by

definition an addiction is something that you use
more of than you want so you're going to overeat	because of sugar secondly it's also a carbohydrate
it's 100 carbohydrate it triggers insulin through
the glucose but it also clogs the liver through
the fructose and it causes non-alcoholic fatty

liver disease and insulin resistance because the
liver is your metabolic factory and once you clog	up that liver then it's going to kind of spill
over to the rest of the body and that's one of
the driving mechanisms behind insulin resistance
and then you want to reduce carbohydrates overall

because they are in a way addictive not
as strongly as sugar for the most part but	they do cause overeating definitely they do
trigger insulin definitely and whenever insulin	is high it prevents fat burning but also like we
said when carbs are present you're going to burn

those first before you ever get to fat burning
therefore you want to keep your carbohydrates	probably less than 30 net grams and that's not	an absolute number because it's going to differ	for different people a lot of people can get into
fat burning once they're under 50 grams but other

people need to get down to maybe 10 or 15
grams of carbohydrate before their body really starts burning up that fat and here is a
carbohydrate that you can eat because this has such a negligible impact on insulin you're not
going to overeat it it's not really addictive

it doesn't really count as a carbohydrate if
it's high water high fiber and very low carb next you want to increase your exercise because
exercise is good for so many different reasons your whole physiology is driven by exercise and
of course you will increase your energy need

you're going to use up more energy that in itself
is not going to help you burn belly fat because unless you also work on insulin resistance
you will compensate by eating more so the key is to do this to exercise without increasing
appetite so on the one hand that's about food

on the other it's about doing the right type of
exercise and you want to do the vast majority 95-98% of your exercise as aerobic meaning
it's with air it's at a low intensity like walking or biking at a pleasant rate so you don't
get winded so you don't start huffing and puffing

the other type of exercise is called anaerobic
that means without air you increase the intensity to where the oxygen in the air can't keep up and
now you have to start breaking down glucose to make lactic acid and this is a stressful state
and it there's a reason there's a purpose for it

but if you do this and trying to burn fat you want
to try to keep that to a minimum they should be very very short if you do intervals it should last
a few seconds if you do one interval it could be a minute or two and then you're done if you overdo
it you're going to create a lot of stress so

anaerobic uses up carbohydrates because once you
get to that level you have to break down glucose
to create that energy when you don't have enough
air. Now, some people might ask, wouldn't that be a
good thing if you use up the carbohydrates, then
that means you can start burning the fat instead

and theoretically it would, except when you do
that, when you create a stressful state through
this anaerobic exercise, if you do too much of
it, now your body is going to be desperately
trying to replenish those carbohydrates.
It's going to be something that's beyond

your willpower, and it's no good using up
the carbs if your body is just going to go
look for more and give you cravings. I often
mention meditation because I think it can make you
feel better overall. I think it can help
you with your purpose and your well-being

in life, but it also has an impact on metabolism
and metabolic health because stress, like we said,
it requires emergency fuel. When you're in a state
of stress, your body thinks it's going to need
emergency fuel, and that means carbohydrates and
glucose, and it can also increase cortisol as a way

of increasing that glucose. Now, it's going to start
breaking down protein and glycogen and so forth
to raise that glucose, and that of course drives
insulin, but most of all it's going to give you
cravings. Whenever you are stressed, you're going
to tend to go look for sugary things for comfort

foods, for things you're addicted to, to change
how you feel, and meditation will help you reduce
that stress and cope and deal with all of those
factors. When we start a low-carb high-fat diet,
where does protein fit in? A lot of people are told
and they hear that you should eat moderate protein

and why do we even worry about protein because
protein is glucogenic that means it can become
glucose you can turn protein into blood sugar
and a lot of the protein you eat the purpose
of protein is to become building blocks but the
excess protein when you eat way more protein than

your body needs for parts then the rest is going
to become glucose and therefore theoretically
protein can drive blood sugar and insulin and
it can keep you out of fat burning so when it
comes to meat you want to do the exact opposite
of what you've been told for the last 40-50 years

you actually want to avoid the lean meat so when
they tell you to eat the lean chicken breast
then you cut that out instead and why is that
because the leaner the meat is the more you
tend to overeat on the protein most people get
enough protein you just don't want to overdo it so

instead what you want to do is you eat the fatty
meat the fish the pork the chicken whatever meat
you're eating if it's ground beef or steak
you look for the fattiest healthy cut that
you can find because then it's going to be
so much more satisfying and so much more

filling that you're not going to eat as much and
you're not going to overdo the protein even if you
go like a hundred percent carnivore so when I eat
chicken it's typically going to be chicken wings
or I will also eat chicken thighs if I can
get them with skin that's great if not I'll

typically add some butter or olive oil or avocado
or something to the food and the reason that we're
told to eat the lean stuff in the first place
is that we have this phobia of saturated fat
but saturated fat is not the problem saturated fat
is a good fuel source it is very stable it doesn't

oxidize it doesn't get rancid it doesn't create
inflammation what creates inflammation is insulin  insulin is the problem that we're after all
the time and the carbohydrates drive insulin  which high levels of insulin over time drive
insulin resistance so all of these three factors  

is what's producing the chronic disease and
what we have to point out also is that it's  not carbs per se it's too much carbs and how
much is too much well it depends on the person  if you don't have any of this problems then you're
not eating too much carbs but if you have these  

problems then you are eating too many carbs for
you next step is to add in some good fat you want  to be in ketosis that's what the keto diet is all
about and it's not about bacon and cheese crisps  and all that stuff it's still about whole food and
ketosis simply means that you're in a state of fat  

burning and that's the goal after all that means
you're typically going to have less than five  percent from carbohydrates five percent of your
calories that means with moderate protein you  can still have a lot of steak if you keep
it fatty steak or chicken or ground beef  

and then you'll have 15 to 20 percent of your
calories from protein and then fat is the rest  whatever else you need to eat to get satisfied
and full then that becomes fat but when does that  fat become too much and there's a fine line here
that we want to be aware of that the whole point  

is to burn body fat and the fine line depends on
the person and if you eat so much dietary fat that  the body sees no reason to use anything stored on
the body then you're eating too much fat and then  you need to cut back on the dietary fat until your
body starts burning some body fat so this is where  

everyone's different and you need to play with it
a little bit because at some point if you cut out too much fat it could lead to starvation if you're
hungry if your body feels deprived if it's not working well then you're not eating enough so it's
a good idea to eat a little bit more to start with

and then slowly back off and the way that you want
to deal with this is to reduce appetite because if you do this the right way and your insulin
resistance goes down and you get into fat burning your body is still eating it's just eating
fat off the body instead of the dietary fat

and you just need to teach it that so if
it's burning body fat you're not starving and now you're not in a starvation that's going
to shut down your metabolism or create any harm and the most powerful the most potent way
that you could possibly burn body fat belly

fat extremely fast is fasting because we talked
about carbs well when you're fasting you're eating zero carbs there are no dietary carbs and
you're also not eating any dietary fat right so the only way that the body can generate
energy at this point is to burn the body fat at

the same time fasting is the most powerful way to
reduce insulin and insulin resistance and reverse metabolic disease and it's one of the most
powerful ways to increase growth hormone human growth hormone which is a fat burning
hormone and once you get into fat burning

you can monitor that you can measure your level of
ketones to see how effective this is for you and then some additional tools that we talked about if
you do the fasting or intermittent fasting which we'll talk about in a second and then you combine
that with a ketogenic with a low carb high fat

diet and maybe even add in some exercise all
at the same time. Now you can drive your body
to higher levels of ketones if you only did a
low carb diet, then you might be at 0.8 to 1.5 or

something for most people. If you add fasting and
exercise, you could get that into much, much higher
levels of ketones like four, five, six, or seven, and
you get much faster burning of body fat, but also
much faster reversal of insulin resistance and
even some chronic disease conditions. Unfortunately,

as great as fasting is, it has a limitation. There
comes a time where you just have to eat again,
and that's where we want to start looking and
understanding the balance with all of this. So
I would suggest first of all that you cut back
on the carbs to the point where you become fat

adapted. If you don't provide the carbohydrates
for fuel, your body has to start learning, has to
rewire to use fat again. And then you start playing
with something called intermittent fasting where
you get a lot of the benefits, but it's more time
restricted. You eat certain periods and you fast

certain periods instead of eating all the time.
So, first thing you would do is you have breakfast
later. And this isn't the only way to do it, it's
just an example that works well for a lot of
people. So whatever your time for breakfast is, you
start moving it later. Whatever time your dinner is,

you start moving it earlier, and you do this
gradually, and you find it so much easier than you
really thought it would be until you can skip
breakfast altogether because it kind of coincides
with lunch. And then you keep moving this until
you're eating in a four, five, six hour time window.

and the rest of the time you're fasting but you'd
be amazed how easy this is your body is so well equipped it knows exactly how to do this and if
you give it some time and you're consistent you will find that eventually you will probably want
to skip lunch and then you're at what's called

OMAD, one meal a day and it all depends
on your physiology on your genetics how
fast you want to get things done some people
get really fast results with two meals a day some people say hey that's not fast enough
or my body is really stubborn and they want

to go to one meal a day and once you're used
to that you can also play around with a few
longer fasts and this is not something you do
all the time but you can go 48 hours or 72 hours

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Lose Belly Fat EXTREMELY Fast

건강 채널 : Olympic decathlete & holistic physician을 갖춘 Natural Health & Wellness의 모든 측면에 초점을 맞춘 Sten Ekberg 박사와 Life For Life. 신체가 실제로 어떻게 작동 하는지를 배움으로써 전체적인 건강을 습득하고, 자연적으로 건강을 유지하며, 오래 살며, 삶의 질을 향상시키는 법을 배웁니다. Ekberg 박사는 영양, 체중 감소, 감기 손 및 발, 전체적인 건강 요령, 어깨 통증, 낮은 혈압, 당뇨병 자연스럽게, 스트레스를 줄이는 방법, 운동 방법, 갑상선 문제, 케토 다이어트, 뇌 건강, psoas 스트레치 & 이상.

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Sten Ekberg 박사
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