How to ACTUALLY Lose Belly Fat (Based on Science)
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- čas přidán 8. 05. 2024
- How to lose belly fat? Belly fat is really easy to gain yet often the hardest area to lose. There are 2 types: the annoying belly fat we all know that covers your abs, and a more dangerous type of belly fat stored deep within your organs known as visceral fat. To find out how to get rid of both types of stubborn belly fat (most effectively), I reached out to 5 of the world’s most qualified fat loss scientists and came up with 5 easy steps anyone can easily start doing today to lose belly fat. Includes belly fat workout and nutrition tips.
Click below for a calorie calculator that shows you exactly how many calories you should eat:
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Click below for a step by step plan training plan that transforms your body as efficiently as possible:
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Layne Norton
/ biolayne
biolayne.com/
Alan Aragon
/ thealanaragon
alanaragon.com/
Eric Trexler
/ trexlerfitness
macrofactorapp.com/
Bill Campbell
/ billcampbellphd
www.billcampbellphd.com/
Laurin Conlin
/ laurinconlin
For the first and most important step, I spoke to Layne Norton. Scientific researcher, champion powerlifter, and honestly just a really smart dude who calls out BS when he sees it. Here's what he said about belly fat. There is research showing that exercise can reduce visceral fat without actually causing weight loss. So it is a good idea to exercise in general, but specific exercises are not going to target preferentially belly fat. The real key to losing belly fat is just getting into a caloric deficit consistently and doing it for long enough.
How do you create a calorie deficit? Diet. And that’s where our next expert Alan Aragon comes in. Alan suggests to come up with a list of your 20 favorite foods by picking 3 across 6 food groups -high protein, fat, fibrous vegetables, starch, milk, and fruits - and making up the difference with 2 YOLO foods. Alan emphasized the importance of eating enough protein when dieting. Ending off, Alan shared an interesting finding: that when calories are matched, hypercaloric diets high in saturated fats may cause greater gains in visceral and ectopic fat than those high in polyunsaturated fats.
Now, let's talk about the right type of “belly fat workout” to do to help you avoid regaining belly fat as soon as your diet is over. To explain this is Eric Trexler, pro natural bodybuilder and published scientist with a PhD in Human Movement Science. Eric maintains that there are some major benefits of resistance training (reduce muscle mass loss, which helps with better muscle definition and appetite regulation) if you're trying to lose belly fat and really just trying to lose fat in general. Also, Eric reminds us that cardio can be a really helpful thing in keeping your expenditure higher when that non-exercise activity starts to go down over time. Everything that gets you moving - i.e., including NEAT - counts.
Even with nutrition and nailed down, there’s an overlooked variable when it comes to how to lose belly fat. What is it? Sleep, as explained by Exercise Science professor Bill Campbell. Bill shared about a recent study that suggests that there may be a link to sleep restriction leading to overeating, which causes a gain in body fat that is preferentially stored in the belly region. So I would suggest that you get about seven hours per night. Note that sleep matters regardless of whether you’re in a calorie deficit or not. More specifically, one study suggests that lack of sleep alone may in fact lead to more muscle loss and less fat loss during a diet.
So you now know how to get rid of your stubborn belly fat. But there’s one more thing you need. Laurin Conlin, a master coach, exercise scientist, and IFBB Bikini Pro will help explain what it is. First, it's important to recognize that unless genetically you have little body fat on your abs and core area, you will probably need to get leaner than you'd think to lose belly fat. Second, take multiple measures of progress. You can use scale, weight, and measurements as quantitative feedback, but we also wanna look at qualitative feedback such as how your clothes are fitting, how you're looking, and how much better you're feeling. And lastly, be patient and recognize that you're usually quitting right before it gets good. It doesn't matter how perfect your program is, unless you remain consistent, you are short-changing yourself and your results.
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Timestamps:
0:00 - The 2 types of belly fat
0:32 - The key to losing belly fat (Layne Norton)
1:42 - Nutrition plan (Alan Aragon)
6:38 - Exercise plan (Eric Trexler)
9:40 - How sleep affects belly fat (Bill Campbell)
13:04 - Why most people fail (Laurin Conlin)
In summary;
1. Introduce weightlifting into your fitness program.
2. Do your cardio
3. Modify your diet eat all the 6 classes of food by choosing your favorite foods from all of the 6.
4. Sleep at least for 7.5 hours in a day.
5. Don’t focus on the belly fat, it will come naturally. Be kind and patience with yourself. “The belly fat didn’t get there one day and it won’t leave one day”.
This is so insightful, I’m so enlightened. Thank you so much.
PS: This summary is based on my understanding, if you think something is missing add it people can learn from your comment too. Don’t say hateful things to me so I could feel less as you feel about yourself. We can’t understand things the same way, please learn!
Thanks ❤
You rock!
Thankssss❤❤❤
Watch the full video
He is lying
1) sprint 8
As a physician with a degree in kinesiology and performance, everything in this video is spot on
The people interviewed are experts on the topic. You didn't need to use the argument of authority to agree with the experts👍🏼 😉
As a magician who can make a coin disappear into a rabbit (I went to jail for that) I can confirm this comment is spot on.
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@@Kletusthetightlippedacademic hahahah
@@Kletusthetightlippedacademic LOL!!!!
As a guy who does literally nothing all day, just eating chips on the couch while watching TV. I agree, everything in this video is spot on.
In my situation it was literally just a matter of doing a little more exercise. I wasnt eating over 1800 calories even though I reasonably pig out. I weigh 220 so Im still overweight. It's all in my chest, lower stomach and lat areas. My arms, legs and upper stomach have some, but not a lot.
Ha ha.
@@fmclueless788samee
🤣🤣🤣
Thanks for confirming
00:00 Losing belly fat requires a caloric deficit
02:03 Eating a healthy diet to lose fat
04:02 Protein has the highest energetic cost of processing within the body.
06:25 Resistance training is important for losing belly fat and retaining muscle mass.
08:19 Non-exercise activity thermogenesis is a key factor in fat loss.
10:23 Sleep restriction leads to overeating and belly fat gain
00:49 Lack of sleep leads to more muscle loss and less fat loss during a diet.
14:15 Be patient and consistent for better results
Crafted by Merlin AI.
W comment
I don't understand 4.02 on the talk of protein.
So is protein bad and causes fat . What did they mean ?
@@-knight-7008 Protein is more difficult for the body to process - meaning it costs the body more energy to process it. This is a good thing since more energy being used means more calories are being burned because that's where our energy comes from. This leads to a little bit additional weight loss in two ways. 1) using more energy 2) it takes longer (so you feel full longer - causing you to eat at a deficit more easily)
Eeeeeeeeeee
@@NateDohDoubleGee lol, “I lost weight but only have 10% kidney function” You’ll love dialysis!
Jeremy whoever does your graphics and video editing needs a raise. They always do such a great job of explaining what you or your guest are talking about.
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What if they are already getting paid well 😅
Awe what a sweetie pie.
Truly professional 👍
Jeremy won't tell you about the stimulants they take.
Getting the abs is quite hard. But I've been working out for 2 years, eating good foods, I go to bed around 8, wake up around 430. It's been amazing for my mental health, and my stomach is flat, my body is toned, I'm in amazing shape. Becoming a morning person was hard at first, but now it's so peaceful. 😊
Proud of you @Kobe Dunkz and happy for you. Stay fit stay toned
how do you watch any sports? thats what messes up my schedule
@soj I wake up at 3:40 everyday and watch sports but I'm on the west coast. if the game is obviously over I call it a night. then I read until I can't keep my eyes open sometimes 2 pages. in bed by 9 latest!
@@desiremixx7622 you’d be amazed what Bas Ruten’s breath trainer does for your belly. It’s very noticeable even after a few days.
@soj fuck sports! Play sports stop watching it
I watched this video right at the beginning of my journey - it’s been 6 weeks so far, 7 kgs down and a lot more stronger! Just need to keep being consistent - patience is key!!!
What exercises are you doing? were you very unfit? I find I injure myself in the first couple of days every time I start that I end up having to rest weeks to recover.
My takeaway from the video is that exercise ain't all that important, it functions for making sure you don't lose muscles. Also for generally speaking a healthier body.
I've been just eating less and with a bit more variety, without any exercise outside of what I get from walking due to my job, and I'm losing 2 kg a month.
@@Utrilus Thanks. I'm thinking of just swimming everyday. Since my knees and ankles don't allow walks/jogs.
@@painless4785thats normal because your muscle is building and repairing itself once repaired youre stronger and can work out longer.
7kg in 6 weeks doesnt sound healthy. How is your progress going?
The video is worth watching, beautifully put together.
🎯 Key Takeaways for quick navigation:
00:00 🧘 Belly fat includes annoying surface fat and dangerous visceral fat.
01:37 🍽️ Losing belly fat requires a consistent caloric deficit; diet modification is crucial.
03:13 🥩 Choose favorite healthy foods from six groups to create a sustainable diet.
06:41 🏋️♀️ Resistance training preserves muscle during fat loss;
08:06 🏃 Cardio helps maintain energy expenditure during fat loss.
09:43 😴 Prioritize sleep; lack of sleep increases belly fat accumulation and hampers fat loss.
🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾
So nothing new
Thanks
95% of your fat loss comes from what you eat. Stop eating the pre-processed crap, stay away from sugar and grain based carbs, and you will lose fat. Walking will burn fat quicker than running.
What Lauren said really resonated with me. It’s so easy to obsess over your belly and not notice any other parts that are improving. Great video - I learned a lot!
just put the fork down.
I love your profile pic 😸
@@Sparkman4111 just put the phone down
@@sandygrungerson1177 you're weird.
It's too common for people to obsess over the scale while ignoring that they went down a pant size or two forgetting that they've swapped fat for muscle.
No matter how many videos or how many experts you watch. Is always the same
-Calorie deficit
-Eat lots of protein
-No junk food
-Weight training/Sleep 8 hours
-Be patient
There's just no way around it
(Edit: omg Yes! you can eat junk food in moderation🤦but it's better not to, especially if you're trying to loose fat. Hence I'm adding it as an edit and not correcting the rule. From experience: if you want real results and not half assed sh*t forget the 'moderation' type of people. Just eat healthy 90% of the times which is easier accomplished with a No junk food-mindset than a cheat days here and there mindset. You can still have cake at birthdays and beers at parties but No junk food mindset is the only thing stopping most from binge those days and look for those excuse times)
Such a 1st world dilemma imagine trying to explain this to a third world person 😅
@@alexanderthegrape5370 they'd be checking on youtube how to gain weight lol
I don't believe your comments saying...No junks food. Why?? Bcuz I eat a lot of junks and even fatty food burger, meat skin or you name it . But I have great six packs and small waits line..
I dis agree also for saying.. eat a lots of proteins. maybe you can say enough protiens that suits or needed of your body not a lot.☺️
My thought is it depend in your metabolic functions or reactions. And the other big factor is your genetic.. that's the main reason why some of people trying hard to lose belly fats, but still they couldn't lose it, unlike other guy including my self is I don't do any diet or avoid fatty saturated, oily, salted, foodsss and you name it but I'm still have a 9 percent body fats without any supplements and advice from best dieticians or expert regarding nutritions and type of training. I love science ❤and i agree for this kind of experimentations as well.❤❤❤
@@mrmatatag1834 I agree with you but keep in mind this comment and most media advice are generalising and that include people that are old, have low metabolism, are already overweight, don't have time or fit to work out that much...so it's fair to say junk food is not a great idea, and it also doesn't help to build muscle as optimally as your regular real food like eggs, chicken etc
Also by personal experience I used to be like that 'it's all balance, one cookie here one pizza there won't hurt...' and then I'd be yoyoing loosing and then gaining fat back for years....I only real progress (loosing 20+kg of excess fat in a couple months) when I got serious about avoiding junk food for good.
@@anotherperson2629 after explaining CZcams 😅
I really appreciate videos like this that take a holistic approach to fitness and weight loss. Diet, exercise, sleep, and especially mental health attributes! If your diet or exercise plan makes you miserable, you're not going to stick to it. This is what fitness influencers should be doing. Thanks for videos like this, keep them coming!
All 5 of the people you interviewed, and how their contributions and insight all complement one another is incredible. Having that holistic understanding changes the game. Thanks for making this video
Hey Jeremy, You've guided me toward the right path to lose more fat and stay more active during the time we have on this floating rock. You are such an inspiration to me, and considered an idol around my household. Thank you for making these videos, YOU are making a HUGE DIFFERENCE in the way people take a look at their health issues. Thank you for being there when I needed you most!
Sincerely,
John
Youre awesome for actually making such concise and condensed videos on a topic that is 99% of the time (from that I’ve seen) locked behind a paywall.
This video was absolutely eye-opening! Thank you for taking your time to interview and gather this information, as I can now share it with those around me.
What such honor to have you covering this mate. Great work.
This is why I’m subscribed to you. You accurately explain the science behind weight loss in general in all your videos. Great video!!
Great job on this video Jeremy. It's been really cool seeing you grow your channel and production value into a really great info source. Keep it up.
Thank you Jeremy and all the experts. I really really needed this one.
Not sure if anyone else has noticed, but within the past 5 years almost all processed foods in the grocery store have highly processed seed oils and glucose as some of the top ingredients. I notice a lot of people at my work since the pandemic began gaining weight rapidly as well. Even skinny people are looking perma-pregnant lately.
Makes sense keeps the medics and big pharmas running. Give Gary Breka a listen
This is why I make almost all food from scratch at home. Seasonings, sauces, dressings, bread, everything. It's a lot of work but so rewarding, and I have peace of mind knowing exactly what I'm eating.
I started clean eating over the pandemic and yeah, processed food pretty much never passes the test. I also avoid alternative sweeteners, which also happen to be in most things they say they don't use sugar.
i can't believe saturated fats increase visceral fat T.T my butterrr and milk and cheeseee
True, but the high rise in obesity started when companies started to use High Fructose Corn Syrup instead of real sugar. HFCS is in almost EVERYTHING. Read labels!!
This is one of the best videos on the topic. No BS, straight on. For me its month 2. Going slowly and patiently toward my goal. Thumbs up!
Amazing content as always Jeremy! Love the effort you put in these videos.
Thanks for the clear and well researched information. The panel was amazing. Thank you Team!!!!
I used to watch your vidoes like 5 years ago when you were starting out and making sure it's as scientific as possible. I'm glad to see you continue to stay true to this!
This video was so well done. The music, the editing, the pacing, the quality of the recording, the animation, the information, and even the length. Thank you!
Thank you so much for putting this together. Nice job bro!
I love your content. It’s easy to understand, comprehensive, realistic. You don’t sell empty dreams. Keep creating content, man!
Thank you Jeremy! Stubborn belly fat really annoys me. I'm quite healthy, fit, eat right, but just cannot seem to get ripped on the abs. However, I must admit that I must concentrate more on calorie deficit. Thank you for everything. Your channel is amazing indeed!
- Calories deficit
- Resistance Exercise + light cardio
- Healthy food is a plus
- Good 7 hours average sleep
- Be patient and trust the process
Ur videos r always top notch. Thanks man
Healthy Food is a must!
@@lauracole4821 not for loosing weight. But for living yes
Completely wrong. Diet is #1, exercise is the "plus" here. You cannot out-train a bad diet.
Next time pay attention to the video. The first study he referenced they slept nine hours a night, in the second it was eight and a half. So seven would be on the low side, if not quite as extreme as the four or five and a half in the studies. Based on that it would be rather a good EIGHT hours sleep a night.
The most solid video I've seen about this topic. Thanks Jeremy! Got a new subscriber here!
Fantastic video Jeremy! Keep doing this great work 👏🏾👏🏾
One of the best presentations of what is a frustrating and tormenting struggle for so many people. All of the experts add great insight and my top 3 immediate‘takeaway & do today are” 1) determine my 20 foods, 2) Sleep better, 3) Be patient & look for other signs of getting there and not just the scales! Thank you 🙏
This is by far your best video in terms of the amount of effort put in and smaller details
I’ve been looking so long for someone to put together videos like you that make sense to me! Thanks, you’ve got a new subscriber :). Can’t wait to get deeper into my journey.
Thank you for bring Alan into the chat. I, too, haven’t heard a diet plan put into such an obvious form.
you and jeff nippard go crazy on these in-depth, high effort, scientific fitness videos. there’s not enough creators like you two 🙏🏽
Kryolipolyse - 300 bucks and thats it
If you suffer from a problem of excess weight and want to lose weight quickly and healthily without exercising and in a very comfortable way, just reply to this message and I will give you the best way to lose weight.❤
I thought of Jeff Nippard on this video for sure but loved the content no hate for anyone this was awesome information! 💪
@@hacklbarry5365that fat comes back dude. Also a risk of tissue damage and even death. Sure if you need to lose it fast for an event go for it
You are such a trove of info. I love how you connect with other professionals, TOP professionals. Thank you for everything you do. Thank you for all the time you take learning, educating, and creating this content.
This is encouraging!! Be consistent and patient are perhaps my most important things to take out of this.
Great summary of the work you've done thanks for this mate keep it going 👍
Just want to say finding your channel has been a blessing. Me 43 and my son 15 started going to the gym last month and have been dedicated. Watching your videos has been so detrimental to our success and keeps us motivated. We do cardio and weight training every 2 days, and recently changed our diet. I have to admit we have got depressed seeing we have not really dropped weight. But like in this video, people have noticed in the areas you described where loss happens 1st. Watching you keeps us motivated and bless you for doing what you do, it makes a difference.
Detrimental means bad. You seem to have meant instrumental or integral.
If you are at the gym you should try his plan.
Feel free to use the code below for 30% off!!
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You need to consume less calories to lose weight.
Gaining muscle can increase weight, especially as beginners to weightlifting.
@Dominic Ho that we have been doing. My son has actually taken initiative in calorie counting. Our diet now puts us in a deficit. Thanks for the tips .
@SkyVzn El Daddy thanks I will make sure I'll get on my PC, not my phone to comment on vids. God forbid I make a auto correct mistake. I appreciate the encouragement.
This is definitely one of the best fitness videos I have watched in a long time, congrats pal. Also, you've earned a suscriber.
These experts were very good at not really answering questions and I love how everything they say doesn’t help lose fat is exactly what allowed me to do so.
I wish I could give this video a million likes. So informative but at the same time easy to understand.
and now to the gym....thanks for the pep talk at the end!
This is by far the most science driven video on the internet for belly fat which took all factors into consideration. Fab interviews and great video🎉🎉
This video is so helpful
THE best approach to make a video about literally anything
One of, if not THE best video on how to properly approach losing weight. Clear, concise and comprehensive without any fat 😉. Rounded out with silky smooth voices and no pressure… home run. Thanks man.
I appreciate your content just being informative and positive. I’m getting into working out daily at 36 after not working out much at all after high school
FINALLY! A weight loss video that isn't a sales pitch! THANK YOU!!
Best, most concise, insightful and understandable video I've ever seen. Thanks Jeremy!
So refreshing to see a multifaceted approach! The majority of videos provide a 'silver bullet' with anecdotal evidence.
I absolutely loved this video. Not just the content, but the layout, the pace, the order. I love the respect that you give to the industry and the audience. You give your best! It's been cool to see your transformation over the years (as a content provider).
That means a lot, thank you!
Concordo. Vídeo muito bem feito 👏🏻
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If you suffer from a problem of excess weight and want to lose weight quickly and healthily without exercising and in a very comfortable way, just reply to this message and I will give you the best way to lose weight.❤
@@sunu84 Realmente, Su. Que bom que você entende inglês. Parabéns !
Thank you for this! I've been committed to my IF since November 2022, still going strong. Watching this has reassured me to stay on track and continue on!
Results?
Excellent tips. Nothing that we didn't know already, but honestly, great job at explaining each part of the plan.
Love your channel Jeremy! Videos are great, content is on point! Thank you for your hardwork!
This was amazing and super encouraging !! Thank you 🙏🏻 ❤
I lost 70 lbs since last August and I have gained a lot of new muscle and lost fat in all of my body. My belly is the last place that is very stubborn, and I have been discouraged about it and started going back to my old ways of over-eating. There is some great info in this video and I will take this good advice and be patient! thanks!
u got this. i’m here with you. let’s get it done. by next summer, we’re gonna look fantastic
Lost 10 of fat kg in 3 months and starting to build muscle 💪
great accomplishment. how did u do that?
@@cats2354
You can do it man, if you at home watching p90x or something, keep pushing play, if you at the gym lifting weights and working out, keep going. You’ll get there
5 minutes in and I had to stop the video and say great job on the video bro, highly engaging, informative and science based.
Most Underrated Video on Fitness Awareness. Great Work. Appreciate your efforts
Man I appreciate this so much bro. I been going through a lot mentally while trying to hit my gym goals. I was almost in tears at the end seeing those guys results... I've been going strong for over 2 months and I WON'T give up
Keep going brother , NEVER QUIT 💪🏾💪🏾
Hows it goin?
Same bro
This was a fantastic, comprehensive video, Jeremy! Maybe the best of it’s kind on all of CZcams. Great job and thank you! I’m personally at that last stage where the belly fat is the last to go but I will not give up until it happens. I’ve been on a serious journey to make it happen for a little over a year now but I have to remember, and it was mentioned in the video, that my belly fat accumulated over many, many years. It makes sense that it’s going to take some time to reverse it. I have no doubt I will get all the way there in 2023.
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Superb information and production values. Thanks for making a video with concise and creditable info.
the QUALITY and STRUCTURE of the video is very well put
Everything in this video makes perfect sense. My issue is sleep. As a person with ADHD, one of my most persistent symptoms since I was a child is sleep. I can only pull off abour 5-6 hours on a good night. It's really frustrating. My eating isn't great. I love to exercise. I love lifting. But I'm overweight and it just sucks to see the genetic cards are stacked against me. It's good to see there are other areas I can still improve. I will just keep pushing.
HIIT with a bit of Cardio training will serve you best @ night for maximum fat loss & an awesome after burn. When you are going to do major cardio sessions, increase the carbs you eat for enough energy to sustain the workout like athletes do. On your normal days, do a calorie deficit, weight training, calisthenics & HIIT exercises or space those workouts out. Use carb cycling to your advantage, and do not forget to track all your progress. I workout using time as my metric whilst doing time under tension (TUT) workouts, High Intensity Interval Training (HIIT) workouts, and cardio. I track my stamina, power, strength, endurance, flexibility, mobility, gains, losses, size, weight, breathing, calories, etc. It feels great when you can identify the change, as it adds an energy that trumps motivation. You will definitely feel like a million bucks in confidence, and your testimony will inspire many.
Remember: "It's not about what's happening to you, it is about what is happening for you"
I’m going thru what Laurin said. I can see definition in my arms, chest and legs but little change in my belly fat! That was so motivating to hear!
Same, the fittest I've ever got (got to see my abs and all after years of trying and thinking it was impossible) that was my biggest motivator:
Don't focus on the belly, focus on 'As long as the scale says you weight less, somewhere in your body there's less fat even if you can't notice it' Just be happy some fat left your body so one day it can be belly fat's turn.
An extra advice is don't change or take big breaks after you've made a big change...like 'well I've lost so much weight that one week of cheat won't matter' or 'Now I'm gonna add whatever treat to my diet cause i got so good at loosing weight and can burn it'
That's how you loose progress and little by little gain the weight back...no matter how much better you look just keep going strong to your goal and maintain it
If you suffer from a problem of excess weight and want to lose weight quickly and healthily without exercising and in a very comfortable way, just reply to this message and I will give you the best way to lose weight.❤
@@anotherperson2629thing is i've maintained the same amount of weight for an entire year (as a growing teenager who has grown in height by quite a bit). I believe that i am losing some fat somewhere, right? since i cant be 8 centimeters taller and somehow weigh not a gram more or less.
@@rlfoudia correct
This is the best diet explanation I have come across - subbed!
Easily the best video I've ever seen on how to lose belly fat. Great job team.
The pep talk at the end of the video saved me. I screamed, I cried, I groaned at the end of my work out today, but I did it. I showed up, I upped my weights when I rationalized quitting more times than I could count. For context, I am 54 BMI, one month in my journey.
Keep up man. You ain't alone. Do it for you, and you might end up serving as inspirations clearing the path for those behind you. You got it champ!
Finally, the science-backed guide on how to actually lose belly fat - it's a game-changer! Reminds me of the insightful teachings from my lifecoach Lisa Haisha during an empowering retreat in the Philippines. Your commitment to sharing evidence-based knowledge and Lisa's wisdom both inspire me on the journey to physical and personal greatness. Thanks for the enlightening post that's not just about losing fat but also about embracing a healthy, informed lifestyle!
Very impressive all around. Really like the presentation and realistic expectations. Subscribed strait away!
Jeremy you are an angel. No one else cares so much about helping others with their fitness journey like you do. Thank you so so much for your effort. Sending so much love ❤️
Excellent video.
Two subtle, yet important points , need to be made:
1) visceral fat is the first fat to go when losing fat (although the non-visceral fat would fool you into not thinking that)
2-Cortisol. The stress hormone which is highest in the morning is a direct contributor to belly fat. Replacing AM coffee with 10 minute morning meditation would work wonders
3) time restricted eating. A powerful tool to decrease your insulin resistance. If your waistline , measured at the navel, if more than 1/2 your overall height- you can almost guarantee you have developed (or are on your way to developing) insulin resistance (like most Americans. And THIS is where the problems start.
Thanks for your video.
They are among the best on YT
I used to do IF and I started to feel dizzy, light headed. I changed my routine to have breakfast before any caffeine (I already strictly limit my caffeine consumption) and I can already tell it's making a huge difference for my hormonal balance. I'd love to see how these break down differently for women's biology vs men's; they have to be very different for needs/structure and success in staying healthy.
What to do against insulin resistance??
Yes indeed. I'm back doing IF and feel the difference. My morning meditation is anterior pelvic tilt exercises. Tends to cut my stomach in half after I'm finished
@@bonquva Fasting, more cardio and clean diet.
This video is Fire! 🔥 I love the straight up honesty. I'm a new subscriber just from this video. Kudos! I guess I see why you have millions of subscribers. Can't hurt to have one more though. Thank you. Keep up the great work! 🙂
Thanks for interview these people. Great video.
I really liked your video here.
As a Runner, now in my older years (soon to be 40), I started to struggle with belly fat, not something I had issues with before. I found it super engaging with the point about sleep and belly fat. Because I have been woken up by my daughter or son every night for the last 4-5 years plus. In the last year, it's only been 3-4 times a week and 1-2 times per night.
But I've never thought that missing sleep could be a struggle. Because I gained almost 22 kg during the last two years and I've been fighting for the reason for that. Because normally I did between 4-4.500 kilometers of running each year, but due to the extra weight that keeps coming on, I lost power as a runner and last year I only did 1000 kilometers of running.
Then I restarted Myself as a runner this fall with my old coach, and he noticed yesterday, that maybe my struggle could be sleep. Because even after I'm back with 4-5 hours running each week, I haven't lost a single gram, I still gained.
I do not drink alcohol, I do not eat candy, and I eat healthy and home-cooked food every day.
So I really do not know why I tell my story here, I think I just found your video fantastic and gave me some confidence that maybe sleep could be the key for me.
It's been 6 weeks since I started my weight loss mission. And just as I was stuck in this plateau and almost loosing the momentum and home., came across this video. It's helped me gain back most of the hope I lost. Will stick on to to my effort.
Keep going g
How is it going ?
How is it going
Thanks for taking the time to pull all great information into one video. Excellent video. L&S
Amazing video! Thank you! I’ve been stuck at 180 for 2 weeks and it’s been so frustrating but I’ll change things up now thanks to your video 🤙🏽
side note:
What mic are you using??
The audio is amazing!!!!!
Incredible video! thank you for the immense amount of effort you put on this and your other videos, you really do for people more than you think
Such great information. I am almost ready to quit my consistent routine because my belly isn’t budging. Menopause belly is real. I will focus on my legs becoming a lot more toned (havnt worn shots in a few years and I will be this year) and remain consistent and add on these tips. TYSM
Thank you for this! Really simply and easy to understand.
Loved this video. Thank you. I am 5 weeks in to my weight loss program and things are going well but I definitely learnt some stuff here. I subscribed and I look forward to checking out some more of your content.. Cheers
Thank you for sharing all these info man! Really helpful
Best video on the internet on this subject. Thanks for sharing!!
Thank you for doing the research and having the conversations for us!! 🙏🏻
Keep up the good work..
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I started doing OMAD last year and dropped from 220 to 170 pounds. Started lifting weights 6 months ago and it has worked wonders. I've never been in better shape in my life!
Caloric deficit, OMAD, alternate fasting, and water fasting all had a significant impact on my life! In addition, I properly educated myself about nutrition, which foods to eat and which to avoid, as well as the underlying reasons for doing so.
I would never have gotten fat if I had known what I know now about food in general.
I'm in such good shape that even pants and sweaters I used to wear as a child now fit me again LOL. Of course, I don't wear it; I just went to my closet and put them on for fun.
If you suffer from a problem of excess weight and want to lose weight quickly and healthily without exercising and in a very comfortable way, just reply to this message and I will give you the best way to lose weight.❤
yup, you speak the truth here!
JESUS is coming!! 😊
@@thehungrydominican I wish nutrition was taught properly in schools; it would drastically reduce the global average percentage of obesity.
Probably the most informative thing ive found on weight loss. Thank you for all of this.
The video is so well edited, the background music is spot on.
I needed this! Been trying to lose this pregnancy belly for 6 months now. Started getting into a calorie deficit two months ago and I definitely see the difference.
Congrats on your new addition!!❤
@@The.Whoever thank you.
😮😅
Props to you for sticking it out, you got this!
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This was just what I needed. I was bulking, but now I need to cut down since I started getting some belly fat. This was perfect timing and very informational!
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Fr man i feel like i was on a good track after the holidays i realized my little break was turning into more than a little break and needed some motivation to get back at the gym thanks for the video
Thank you for the excellent information and encouragement! I"m 62 and have been back to the gym for 3 months now and seeing progress, but needed a shot in the arm.
This is so true. Consistency is key never give up the change in ur lifestyle. Remember it’s all year round to seek a healthier life. Never give up! Don’t eat past 8pm go to bed start ur healthy food consumption the next day.
Thanks for the "take your time" part, not that I will slack off with my exercise routine but it reminded me to enjoy the process because eventually, I will get to the weight I wanted. Thank you again!
this video was truly helpful !thank you so much for making this type of video :)
The lady that spoke at the end is spot on. I stopped obsessing about my belly and male boobs and focused on my shoulders, chest, forearms and biceps/triceps and sustainable cardio (jump rope) and a really SLOW pace (I do one day one, one day off, different muscle groups) and then I take the fourth week after 3 weeks completely off.
Slowly adjusted my diet to mostly salads and protein
And now I like what I see in the mirror, even though I’m not there yet. I still have boobs and belly fat, but I have given myself a two year deadline to deal with it.
keep it up! u got this!
If you suffer from a problem of excess weight and want to lose weight quickly and healthily without exercising and in a very comfortable way, just reply to this message and I will give you the best way to lose weight.❤
I love all the intense research you do, I’m grateful to have your channel to guide me through my fitness career! I lost 50 lbs within a year from following your tips. I went from 230 to 180 lbs, and I feel way more confident in my body and feel healthier. My body doesn’t show abs but with this video, I have learned what it takes to get them to show. I’ll be patient on this progress. Thank you so much!
Great job 🎉
Keep up the good work..
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Great video! It resembled many things I knew and gave me good motivation to keep exercising :D Thank you so much!
Great video. Very informative.
Thanks for such a well-prepared presentation.
You ask Alan about specific foods and he just completely avoids it. All these experts are afraid to say anything specific.
Because there's no specific foods that will help you to reduce fat.. it's just how u will manage your whole meal
Great vid. Being around 20 pounds overweight at the tender age of 52 I recently began boxing for fitness. After six weeks I am fitter and stronger and can really see it in my shoulders arms and chest but I was starting to get despondent as I had only lost about 5ilb on the scales. I was on the verge of cutting my calorie intake further but this would have been wrong. Patience is the key. Thanks.