The Best Diet & Exercise for Stubborn Belly Fat
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Take your weight loss to the next level. Discover the best ways to lose stubborn belly fat fast.
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DATA:
www.ncbi.nlm.nih.gov/pmc/arti...
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pubmed.ncbi.nlm.nih.gov/31610...
Aerobic Exercise to Reduce Stress (Long Walks, Physical Work):
▶️ • The Only Way to End St...
▶️ • Amazing Benefits of WA...
▶️ • Exercise vs. Physical ...
What to eat on a Ketogenic Diet:
▶️ • Dr. Berg's Guide to He...
0:00 Introduction: How to lose stubborn belly fat
0:25 Stubborn belly fat explained
3:55 The best exercise for stubborn fat
8:32 The best diet for stubborn fat
11:20 How to support the liver
18:13 Understanding OMAD
21:04 Stay aware
22:25 Get unfiltered health information by signing up for my newsletter
Today, I’m going to cover the best ways to get rid of belly fat, central fat, or mid-section fat.
Belly fat or visceral fat is fat that is outside of the fat cells-it’s in the organs, especially the liver. If you have belly fat, you have a fatty liver.
Insulin resistance is what leads to fat on the liver to begin with. Insulin is a fat-storing hormone, and it prevents weight loss. Cortisol is another hormone that can make it difficult to lose weight.
How to get rid of stubborn belly fat fast:
1. Reduce stress and support sleep by doing aerobic exercise (long walks or physical work). Burn fat by doing high-intensity interval training without overtraining (two to three times a week).
2. Get your body into ketosis. Reduce the amount of carbohydrates and sugar in your diet.
3. Don’t consume excess dietary fat, but don’t go on a low-fat diet either. Don’t consume less than 75 grams of fat per day.
4. Support your liver. Consume apple cider vinegar (1 tbsp. apple cider vinegar mixed into 12 oz. of water). Take milk thistle and berberine.
5. Do OMAD (one meal a day). Intermittent fasting is the most important thing for fast weight loss and to support a healthy body. Consume red meat several times a week when you do consume meals.
6. Stay aware of what works and what doesn’t. Evaluate your environment, create healthy habits, and stay consistent.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and 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, 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! Try these tips to lose stubborn belly fat fast. I’ll see you in the next video.
1. Lower Stress, Aerobic Exercise, Increases Sleep
2. Lower Carbohydrates
3. Lower Fat Intake
4. Liver Protection: Apple Cider Vinegar, Milk Thistle, Berberine,
5. OMAD One Meal a Day or every other day, Ketogenic Diet
6. Staying AWARE of what works & what does not work, One's emotions around food
Or just move more than you shovel stuff In to your mouth.
Look at description 😅😂😂😂😂😂😂😂😂😂😂😂
@@mimetype- it is a hormonal process, not just calories in, calories out, but way to drag an archaic theory into 2024!
And just to add to #3, it’s not go low fat as people often think, consume the fat that comes with protein, but don’t add a lot of extra fat to things you eat, because you want to burn body fat.
In a day if you eat 500 calories of just fat, or 500 calories of just carbs, or 500 calories of fat/carbs, or 500 calories of protein, you will lose weight. Eating protein is better for muscle retention, or growth, and overall health, but at the end of the day it is actually calories in calories out from the perspective of your body. 99% of people willl lose weight if they just count calories and adhere to a deficit in calories diet no matter what their macros are.@@LauraB.335
@@mimetype if you're homeless, just buy a house
Here are my tips that have helped me.
1. Have your first meal at 12:00. Eat twice a day, majority of your plate should be protein.
2. Walk at least 10,000 steps a day. Preferably in a fasted state.
3. Do your best to stay away from carbs and sugar. You do not have to completely cut out it out entirely, but limit it as much as you can on a daily basis.
4. Stay away from alcohol. Only drink at social events, 2-3 drinks maximum.
5. Resistance train 3-5 times a week. Focus on building mind to muscle movement.
6. Get 7-8 hours sleep everyday.
That’s it. Any other tips feel free to let me know !
Edit: don’t forget to include a gallon of water a day!
I do all these except 5. I am loosing weight
@@saimaddu you should include building
Muscle. It will help losing fat
7. Drink enough water daily
Should I go to the Gym for resistant training or can I do it at home? May I get your advice please. I would like to start it
How can you get all your macros in two meals?
Anyone else appreciate the fact Dr. Berg had to heal himself first? He's so relatable.
Yep! Seeing is believing. 😁
Sometimes that's what it's all about! Looking out for yourself 1st then letting others know that it worked and that u can do it, with will power@ god!
@@user-ud4oj7vs4dexactly! When I finally lost weight doing Atkins I lost 30 lbs in almost 3 months and people were shocked and asking what I did. “Um I worked out and ate healthy…” 😮
Was his bigger at one point? I missed that…
I will never skip ads watching his videos. Dr. Berg is giving us longevity for free. Thank you so much Dr. Berg. You are a gift from God.
He truly is, amen❤
sorry but I don't understand what has Dr.Bergs good teaching to do with skipping the ads? Sorry that I dont see the corrolation. Thank for the video - it helps
@@BSwitzerlandhe gets paid from more people watching those ads. So not skipping them is an indirect way to pay him 😉
Agreed
Just upgrade Google. I don't get adds. Its a blessing!
Here's to a healthy, happy, drug-free New Year, everyone! 🎉 Thank you, Dr. Berg!
Alcohol as well… don’t forget Alcohol free
Thank you! You too!
Thanks dear friend ❤
You are so very WELCOME Dr. Berg! The same to u!
And maybe put the weed down for a while fellas
Hey! I'm 71 today and sticking with OMAD, IF and healthy keto is so good for me. No meds for diabetes. Just walking and following Dr. Berg. It's gonna be a great year.
Happy Birthday 🎉
Happy birthday to you.🌹 Here on the omad as well💪👍
Happy birthday
Happy B-day!!!
With Love to You.. HAPPY BIRTHDAY 🎉 Love from Australia 🎉
I came across Dr. Berg's channel in late 2016, at a time when I weighed 296lbs. Motivated for a change, I started following his keto advice just before the new year, thinking the holiday season would be the ultimate test. In brief, my weight fell from 296lbs to 191lbs, and I've kept it off.
Eating a keto diet consistently over time, without succumbing to the trap of cheat days, can fundamentally alter the ingrained cravings that often drive our food choices.
Good on you!!!
Good job.
I joined in 2017.
Cheat days are crazy traps.
Avoid at all cost! 👍
Wow! Congrats on the weight loss!!!
Wow, you lost almost 100 pounds.🎉🎉 How many months did it take you to lose this weight??? Please let me know.Need motivation And any tips you might wanna share.
Sharing Dr Berg notes on this episode:
Belly fat or visceral fat is fat that is outside of the fat cells-it’s in the organs, especially the liver. If you have belly fat, you have a fatty liver.
Insulin resistance is what leads to fat on the liver to begin with. Insulin is a fat-storing hormone, and it prevents weight loss. Cortisol is another hormone that can make it difficult to lose weight.
How to get rid of stubborn belly fat fast:
1. Reduce stress and support sleep by doing aerobic exercise (long walks or physical work). Burn fat by doing high-intensity interval training without overtraining (two to three times a week).
2. Get your body into ketosis. Reduce the amount of carbohydrates and sugar in your diet.
3. Don’t consume excess dietary fat, but don’t go on a low-fat diet either. Don’t consume less than 75 grams of fat per day.
4. Support your liver. Consume apple cider vinegar (1 tbsp. apple cider vinegar mixed into 12 oz. of water). Take milk thistle and berberine.
5. Do OMAD (one meal a day). Intermittent fasting is the most important thing for fast weight loss and to support a healthy body. Consume red meat several times a week when you do consume meals.
6. Stay aware of what works and what doesn’t. Evaluate your environment, create healthy habits, and stay consistent.
Thank you Dr Berg!😺👍
🫶🏾🫶🏾🫶🏾👏🏽👏🏽👏🏽
Amazing recap - Thank you for doing this :)
Thanks ❤
2 years ago I was 94 kg, last year 82kg and today I am 72 kg. Next year i want to be 65 kg and then I am at 12% bodyfat. I lose weight slowly but i have also built a nice amount of muscle in the time. I started doing pullups a little over 1 year ago and baraly could do 1. Today I did 10 pullups.
🌹👍💪
👏🏾👏🏾👏🏾
This is amazing!! 🤩
Really well done 🙏🏽❤️
Keep going. Awesome work.
I can relate . I went low carb (not keto as such) and my belly went from round to flat . Now toning with ab exercises. So after I run in the morning I have 40g of steel cut oats with macadamia butter, hemp , chia and cinnamon with clean grass fed whey protein isolate. Lunch I have free range grass fed meatballs and a cup of raw grass fed unpasteurised yogurt. Dinner can be steamed veggies with wild caught mackerel. My net carb intake per day is plus minus 50g. Need the carb in the morning as I workout a lot . No big belly
Ok! Some of Dr Berg’s videos /articles on nutrition helpful for physical activity may be of interest.
I can say the same about my experience. Going low carb and eliminating added sugar I started losing weight. I do IF as well and always cook from scratch. Dr Berg’s advices really work. Im with 23 BMI just wanna be slimmer
This year my goal is to lose 20 KGS and reverse my diabetes.
Did she leave you
@@sharinaross1865what
Here for encouragement 💕
💪👍❤
Awesome 👏 Some of Dr Berg’s videos /articles on cravings may be of interest.
I have stopped alcohol!! It was making my gout pain. Thanks to doctor Berg. No alcohol 2024
Awesome 👏 🎉🎉🎉
I bet you had alcohol by now.
Your video’s are great for an average person who needs to lose weight but doesn’t address seniors whom have medical conditions that preclude them from hiit training or have difficulty in walking. Would love to see a video for seniors with medical issues who are trying to lose weight.
I’ve been into health and nutrition for over 30 years and I’m still fine tuning various aspects of my diet
Life is all about making Adjustments
I started my New Year with water this morning. So thankful for Dr. Berg! I am 72 so I will stick with walking. This year I broke my wrist and fractured my arm a few months later! So have not felt my best. But because I follow Dr. Berg for 8 years I heal fast thank God!
Try listening to some binaural beats here on TH-cam to help heal your wrist & arm 🩷
Nice. I am traveling in airports and ordered a Starbucks Chai tea. Unfortunately they gave me a chai latte....I had gotten a huge gulp. So many people around me I couldnt just spit it out. I found a trash after a few minutes and threw it out. Didnt have time to reorder or Id miss my flight. Now...how many days before I am back in ketosis! Sigh and it was 6 am.
Start your morning with lemon juice or a full lemon blended!🎉
@@onemoredoll5791Ketosis is a big deal to me, so I’d be rather bothered by it too
Keep the good habits and stay safe! Happy new year! 🎉
Thanks Dr. Berg! 👍
I’m a 22/2 IF Carnivore. 🥚🥩
Feel great & losing weight! 💪
I know Dr. Berg since he was 20 we lived in california long time ago ... And now i'm 64.
Thank you Dr Berg for sharing this information I started a 270 lbs 8/1/2023 and following your advice I dropped off 70 lbs and motivated to continue my journey thank you God bless you
Great! Keep it up!
Would you like to share your keto/IF success story on my website? We can help you upload your story or you can do it by yourself here: www.drberg.com/add-client-success-story
I swear it’s as if Dr Berg is listening to me, I was gonna watch the older videos about and Intermittent fasting to kick start a healthy year and bam Dr Berg releases a brand new video summarising everything I need to do.
Thanks again Dr Berg !!
😅😅6
K0qtd❤😂😂❤K0q ❤
9 months, 90#'s gone. Still learning from Dr. Berg! I'm @ my H.S. weight @ 53.
👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾👏🏾
Dr. Berg Is here to save us all, like always 🥳
We are all so thankful for you! May God bless you sir 🙏 ❤️
Thank God, I eat so very well...with almost every food Dr. B recommends...beef & chicken liver, salmon, fatty fish, fresh olives (not canned), a head of garlic every week, beef, chicken; daily salads of green, leafy vegetables, red cabbage, tomatoes, bell peppers (green, red, yellow), radish, broccoli g fenugreek sprouts, spices (parsley, oregano, tarragon, thyme, Himalayan salt, mustard, chia, milk thistle, basil), nutritional yeast, apple cider vinegar, lemon, and lots of high-quality, cold-pressed olive oil.
I ferment my own apple cider vinegar, lemons, sauerkraut (gotta make a new batch), beet kvass, and in the summer, kombucha. And I make homemade chocolate which I don't eat except once in a while (and have thus broken my craving for store-bought [junk] chocolate).
Thank you & Happy New Year, Dr. B!
You make more sense than anybody else ever...they always have all these fads diets like carnivore diet , or eat carbs on certain days lost weight but I felt guilty if I ate salads! Thank you for explaining why I'm not losing my belly fat!!
Great list for the New Year.
At 18:53, for most people, I would say you don’t have to start out with 1 or 2 meals a day. Instead, the first step would be eliminate all snacking and have at most 3 meals a day. The next steps would be to go down to 2MAD and then OMAD.
It is really cool/ fun actually seeing my fat gut disappear once my healthy Keto kicked in! I feel sorry for over weight people not even try this for me a change of life in the way i eat! LOVE YOU DR. BERG FOR LOVING HUMANITY! GOD BLESS DR. BERG.❤
Thank you! All the nest for New Year! Blessings!
Thank you Dr Berg!!!
By far and away, at my age, the thing that makes me feel the absolute worst is lack of sleep. Next would be going long periods of time without eating greens. Magnesium glycinate helps though and I really ache without vitamin D, so I take these together! What a difference now in sleep quality and pain levels!
That’s awesome! I am a night owl and have such a hard time losing weight! I must get more sleep!
Thank you, Dr. Berg. Happy New Year! Very glad to enter another year of the Keto lifestyle with you.
information with value!! thanks a lot Dr.B 💪
Thx - so great in explaining everything ❤
Thank you again Dr. Berg! Happy, Healthy New Year to all.
Reevaluate your environment! Yep!! Can be tough but yes, this is helpful!
Thank you!
Very informative. Thank you!
Dr Berg, happy new year! Since I started watching your videos more than a year ago I’ve been the healthiest I’ve ever been! I’m in my mid 40s and after your videos I have lost weight, not borderline diabetic and I sleep well now. You’ve changed my life and your daily video feels like a family member advising me out of love. Thank you and I hope you and your family have a wonderful and healthy new year!
Well put, same for me. So grateful for Dr. Berg's advice. ❤
Dr. Berg's 11.3 million satisfied subscribers are envied by his throlls and they try to extinguish him on social media through their fake news and fabricated stories. I was also helped by Dr. Eric Berg and my sugar level doesn't spike anymore. I have maintained a 5-6.5 HBA1C for years already without taking any anti-diabetic medicines. Thank you so much, Dr. Berg. We all love you and support you and more vlogs to come. I am a Filipina and I eat rice all my life. Even if I eat white rice 3X a day, my sugar does not spike because I put my rice in the refrigerator for at least 24 hours to convert it to resistant starch, and many other hacks I learned from him to prevent sugar spikes. I do not eat processed foods and simple sugars anymore. I eat fruits after eating fiber and protein to prevent sugar spikes. I do brisk walking 1-4 kilometers/day at SM or Ayala Malls 3X a week after eating yogurt with my favorite fruits and chocolate toppings.
Happy New Year Dr. Berg and everyone! 🎉
Your video a eye opening. Thank you!
Thank you Dr Berg, blessed new year to you sir.
Happy New Year!
A great way to start my 2024..... God bless you Dr.Berg❤
Thanks a lot for the usefil information,happy new year!
Always on point...thanks Doc
We love learning something new!
Best educational video yet. One big thing I will remember is BE AWARE. Thank you Eric 😊👍
AWESOME THANKS ALWAYS MUCH LOVE ❤
Thank you so much . Very informative.
Dr no words to say thanks to you.
You changed our lives.
You're a really awesome and amazing guy.
Stay blessed always ❤
Excellent Video to start the Happy New Year 2024!! Thanks Dr. Berg!! 🩷
Best video ever. Thanks Dr berg
Thanks for sharing
❤🙏 Happy New Year.Thank you so much Doctor Berg
Never been this early 😃
Happy New year and thank you Dr Berg! 🙏🏽🤓
Wonderful as always.
Thanks Doc and Happy new year to you and your platform
Wishing you a wonderful New Year full of people getting super healthy and sharing their successes to every one!!
Amazing advise thank you so much❤ Im 55 and I did Keto in 2022 and lost 30 lbs in 2 months started with 2 meals 16/8 window and two weeks later I was on a 20/4 window
used all your good advise of ginormous greens salads. I added olives feta arugula spinach Lemon juice ACV OVO oregano tomates … organic burger meat was my go too with mustard and sauerkraut…I walked daily early mornings. It was easy and magical … then my brother passed 6 months later and it all went out the windows…forgot all about that and of course back to square one in weight… This new info compilation is needed💕 can’t thank you enough 🤗 happy new year🥳🎉best wishes 2024
Very sorry for your loss. Some of Dr Berg’s videos /articles on the loss of a loved one may be of interest.
I would love to know how you are doing
Thank you very much. God bless
Great reminders to do.
Dr, Berg -- you are looking SO healthy. Almost like you're reversing in age. Happy new year to you!
Healthy wisdom 🧠 and inner strength. 💪Thank you Dr. Berg. A great first of the year video. 🏃♀️
Thanks for the information Dr Berg ❤
Thank you so much, you are the best!
Thanks a million for educating and empowering us towards better health Dr Berg. Happy new year to you and your family.
Absolutely brilliant material and recipe for healthy and conscious life 🙏🏻
Gracias! ❤
Thanks for sharing your knowledge
OMAD allowed me to go from 89.9 kg to 81 kg within 2 months. Your video really helps 😊
Can i drink water too when doing Omad
Yes, always drink water. (If you are skipping a meal(s), get yourself some Himalayan salt. Take a little in your water so you keep your electrolytes up.)
You might want to start off by eating twice a day and getting fat adapted. Skip breakfast or supper. Fast 18 hours, eat 6.
I am used to skipping meals now and am getting ready to eat every other day. I hear its a good way to fast!
Also walk some and do resistance training. Look into HIIT.
I been following Dr Berg for 2 years and doing fasting and carnivore lifestyle
Thanks for the info Doc 😊
Doctor Berg much respect.
Wishing all a very healthy 2024 and many many thanks doc I owe you ❤
Thank you so much, doctor. For all your amazing information. I lost 60 pounds. But still have quite a bit of belly fat to get rid of.
Thank you so much! Your message is on time, just what I need!
Thank you dr berg from 🎉uk
Happy New Year Doctor Berg 🎆
Thank you for your continued dedication to educating us, and keeping us healthy and drug free 🙏🏾
Thank You from India🇮🇳 hyderabad ♥️
thank you very much Dr Berg🙋🏻♀️..happy new year 🎉🎉🎉
Thank you
The most handsome and intelligent doctor I have seen ever🥂
The 10 day fast was the only thing that helped me break through the stubborn belly fat I had.
It wasn't much but now it's much smaller🤗
Like water fast ?
What a great video, thank you
Thank you so much Dr. Berg❤ Happy New Year!🎉☺️
Happy New year Dr Berg
Happy New Year!
Hi Dr Berg. I have been taking your advice for a while now, and I finally want to tell you my testimony. I lost 50 lbs from Mar 22 to Mar 23. I know pole might say that’s a long time but I was consistent with your advice and the weight began to drop naturally. The best advice for weight loss. I’ve tried all kinds of expensive diets, hard work outs, and even weight loss treatments. None of that worked for me. When I discovered your channel, I started following your advice gradually. Reducing my meals per day. It took me a while, but I finally got use to it. I continue to fast, even though I haven’t been working out as much I use to, but my weight continues to stabilize fluctuating between 5-10 lbs. And because I stuck to your advice. My labs are always normal and my glucose is 80 😆😆. Which is hard to believe due to some of my eating habits at times, but I know it’s because of the fasting, HIIT exercises, ACV, and eating more Whole Foods, is the reason why I continue to keep the weight down. 210 to 160 and over 40 years old. I did it and I will do it again. Thank you for everything Dr. Berg. Best part is this is the most affordable weight loss advice ever 😆😆😆. Did I mention how much I’ve been saving on groceries 🤣
That’s so Awesome 👏 Thanks for sharing! Have you shared this on his website??
@@healthyketoexperiment7964 No I haven’t. Should I?
Brilliant especially the emotional part!!!😊
Thank you so much for all you do to keep us healthy!
Happy New Year!!!
Thank you for the reminders because repeat is so important for us who need to change habits to improve our health 🥰 Love it! 🙏🏼🙏🏼🙏🏼
Thanks 🎉happy new year
Happy New Year!
loved this video, Dr. Berg! thank you 🙌🏾
I love your longer videos!!! So much great information. Thanks for being a super hero🎉🎉🎉🎉🎉 happy new year
Happy New Year Everyone 🎉🎉🎉 , Thank You Kaayo Doc.God bless!!!
A great video at the right time! Definitely will implement this! I’ve been struggling with belly fat for a while now, I’ve been super stressed and have trouble sleeping.
Happy New year to Dr Berg and His family.
God Bless You and your family Dr.Berg
Walking 1 hour to 1.5 hours a day and i lost a lot of weight.
Walking outdoors not on a treadmill.
Happy 2024 Dr.Berg. Thank You and God Bless You🙏❤️
Good morning and happy new year!
Thank you very much for everithing that you are doing!!!