7 Ways to Lose Belly Fat for Newbies to Exercise & Nutrition
Vložit
- čas přidán 6. 07. 2024
- The health benefits of ‘weight loss’ are negated if the weight that you’re losing is muscle. Prioritize protein and resistance training to preserve muscle and lose body fat instead.
Save on the Bon Charge Sauna Blanket: bit.ly/IR-sauna-blanket
Save with code HIH at checkout
------------Health and Sleep Tools You NEED!----------------------
Berberine Fasting Accelerator: amzn.to/3NWv97i
Eat like your life depends it Tee Shirt!: bit.ly/3dEHM3e
Best Sauna Blanket: bit.ly/best-sauna-blanket
Best High-Protein Snax: bit.ly/Carnivore-Crisps
Best Mouth Tape (Nexcare): amzn.to/31qJayh
Get this Metabolic Book: amzn.to/3pEfvmZ
NeilMed Nasal Wash Kit amzn.to/3EUQaYE
Breath Right Strips: amzn.to/31t5VSl
A Metabolism Book Should Have:amzn.to/2jUiAh5
----------------------------------------Show Notes-------------------------------------
00:00 Intro
2:08 High Protein
4:18 Eat earlier
4:28 Walk after meals
4:58 Lift weights
5:38 Prioritize Sleep
6:08 Cold and heat therapy
1. Early time restricted feeding
2. Protein/Diet
3. Don’t eat dinner late
4. Get you steps - (10K-12K steps), walk after meals
5. Resistance training
6. Sleep habit - consistency
7. Heat/cold therapy
I was literally going to make a comment about this on your last video about cold exposure for sustained weight loss, but here it is:
So for summary of what I’ve taken from this channel for weight loss (and I’ve lost 180lbs before, gained 140 back, and now down 40 again):
-Keep consistent sleep and diet
-diet can vary but make sure that you are eating minimal processed food and focus on high protein, eggs have a lot of benefits
-cold exposure daily, but especially in a consistent, passive manner, like letting yourself be cold in winter more via standing outside for 15+ minutes with shorts and t-shirt
-intermittent fast, and you should be going to bed on an empty stomach
-8,000 to 12,000 steps a day, try to spread it out if it’s your only form of daily exercise
-resistance training is important for preventing loss of important mass like muscle, bone, organs; this also helps not to regain afterwards
-avoid screens and blue light at night so that you stick to circadian rhythms more easily (social media is bad for you anyway)
-finding active life style that involves social exposure, this lowers stress which slows health development
-make sure that your changes are gradual or more importantly: consistent, bc weight regain (from experience) is very likely and harder the second time around.
-in summary, I found that if you ONLY eat food that you cook from scratch, consume higher amounts of protein while in caloric deficit, get your steps in with or without resistance training, use winters for cold exposure, take advantage of saunas if available at your gym, find an active social group (lots of towns/cities have public social sports programs, I play kickball and make new friends), and never disrespect your sleep cycle - one year in you will be amazed with not only how you look and how you feel but your bio markers will make your doctor look at you like a champion.
Did I miss anything? Oh ya, don’t ever give up, it’s worth it on so many levels. Fight! Win! You can do it!
Fabulous!!!💪🏼💪🏼💪🏼💪🏼
Cold exposure does nothing, its bad for you thats why your instincts tell you to avoid it. Your body knows what it needs to live a healthy, long life. If you think our ancestors did anything but avoid the cold like the plague you're crazy. You feel good after because youre happy to get out of the cold and to warm up and your body thinks you just survived a potentially fatal situation. You shouldn't fast ever, your body wants you to eat so listen to it. Autophagy isnt a good thing although 'scientists' will lead you to believe it is, it is just your body eating itself because you arent giving it food, its doesnt just eat the dead cells etc but everything. If we needed to do that then the people who are 100 years old now wouldn't have made it to 100. Humans are carnivores and eating anything but animals products is why humans struggle with obesity. Sugar spiking insulin is what makes people fat. Animals products have every nutrient and will not make you fat even if you eat a lot of it.
Fatty beef is (and will forever) be king. If you make it the cornerstone of every meal, the rest is easy. As for vegetables, stick to those low in antinutrients and either steam them or cook them in tallow or clarified butter. No seed oils! Also pickles in brine (not vinegar) are fantastic for maintaining gut biodiversity.
Which veggies are low in antinutrients? Thanks.
@@73cupcake All vegetables contain some degree of antinutrients (normally concentrated within the skin and seeds). However, cooking them well can break some of these compounds down. That said, Bok choy, Chinese broccoli, cauliflower, cabbage, peeled potatos, peeled squash, peeled cucumbers, and romaine lettuce are generally safe in controlled portions and if properly cooked.
Why not vinegar?
Antinutrients is a term made up term by carnibros with low iqs.
This is such horrible advice. "Antinutrients" are simply compounds that can negatively affect the body's ability to absorb certain micronutrients and they are found to some extent in ALL foods (eggs contain avidin for example).
But the latest research shows that their effect is much much lower than the meat and dairy industry would have you believe and the benefits of basing your diet primarily around vegetables, legumes, and some fruits far far outweighs any potential downsides from the antinutrients they contain
I was doing IF by skipping morning meals but I am convinced that it's better to skip late meals instead. Skipping chicken however is actually not necessary, it's a very complete protein and, if pasture raised, is fine.
This is one of the best health and nutrition channels on CZcams. It consistently provides solid information in a concise manner.
Id disagree hes making stuff up.. and over complicating things ..
😆
And of course, being female, and a mother of many sons, my big takeaway from the whole thing was that Mike has a girlfriend. 😂
I like to add another tip. Don’t take your phone in to the gym. Pick 2 exercises and alternate so you are continuously working instead of sitting on a bench scrolling on your phone as I see many people do.
I use an app on my phone to help track my workouts! It's very helpful
💪🏿I need to clean up my diet a little to lose some fat. I know I can do it, as I’ve done it before. Just been a rough 2 years since I got hit by a car on my morning ride. 💪🏿
I hope you’re feeling better since your accident 🫶
Im guilty of eating my main meal at dinner time and I do struggle with a good sleep. Im going to change that. Eat early.
Many of us disagree with dont eat late, read all comments. I cannot even get to sleep without my one meal evenings.
Bands can absolutely be part of resistance training and building muscle
yeah I don't know what this guy is talking about, it is mostly bro science. studies have shown that you can build the same amount of muscle within 6 to 30 reps. And as per bands our muscles can''t know if you are using bands or weights the only thing they know is tension lol
These videos are GOLD❤
Very helpful thanks!was just about to skip breakfast!
I’m intrigued about eating sprouted rice and plan to do some research.
Would love to see an example of a workout using those guidelines! Thank you! Very helpful!
Hugely useful video, thank you. 👍
That morning stuff isn't feasible for those of us with early, normal lives. Many of us are at the computer before the sun rises and get off early, 2:30 - 3:30 PM. No opportunity for early morning sunlight, walks, jumps into a pool we don't have or an ocean/lake we don't live by, etc.
Love the excellent info contained, excellent video. I've been intermittent fasting, but on the wrong schedule. Going to be difficult to not eat for the last 3-6 hours of the day. as important as this scheduling info is, we need videos for those of us who are imperfect and don't have your iron will power, who have stressors, who had three yeas of pandemic to become 'foodies' and now associate food with any stress, with boredom, with depression, etc. The flaws are ours, but the fight is very real.
No one can do this for you.
I wouldn't stress too much about when your feeding window is! Mine is very late--it just works best in my own life that way. We're all different. The most important thing is to strive for consistency in keeping up IF and a high protein diet. If you're able to do most of the items on the list, it should be fine to be unable to do one or two.
I would recommend sitting out in the sun for just 10-15 minutes any time you're able. For walking, if you can, take a short break every hour or so to just walk around your house/office/wherever you are, it still helps. And if you go out anywhere, park further away (if it's safe to do so) to force more walking, and take the stairs when you can. You might be amazed how many steps you can get just with stuff like this! I can sometimes get 10k steps just doing housework. As for the cold water, you can try to have your shower cooler. Start off gradually, though! Or, for myself personally, I'll just fill the bathtub with cold water and soak in it for a bit now and then. I find that a lot more pleasant than having cold water spraying on me from above.
There is a whole string of us in comments above who disagree with this material. We intermittent fast until evening one meal a day.
I missed this when it first came out. Great advice, Mike. Especially eating early and stopping early, because most people get that one wrong
Great summary! Thank you!!
Good reminders about the basics. Thanks Mike.
Great video and I Appreciate the time stamps
Thank you, Sir! Short, sweet, simple - 🎉🎉
Great video!!
Thank you Mike, good information! I do a lot of those tips but I need to tweak a few ( as I’m watching this before bedtime ) lol
Legitimate directions towards a healthier lifestyle!! 🔥🥩
Gave up on trying to lose my stomach. Gave me so much anxiety I ended up at the doctor. Sometimes, it is what it is
Great video. Thanks for the tips!
Eating early is the worst possible thing in my opinion. You are naturally not hungry in the morning because of the overnight fasting hormones. And once you start eating, it triggers insulin and grehlin and the parasympathetic nervous system, so you want to keep eating all day. Delaying eating for as long as possible is the best method. It delays hunger and keeps your metabolism up. Once you eat, you go into rest and digest mode, which is best for the evening.
Agreed !!!!!
I also prefer to only eat in the evening. Part of the benefit of IF for me is not having to stop my momentum to prepare and eat food throughout the day. Plus I feel so much better going about my daily routine on an empty stomach because I feel more energized. It's great to then relax at night with a hearty, well-earned dinner!
I am starving in the morning. Well all day, but especially morning
And best for sleep. I will stay eyes open wide awake all night long without my only meal of the day in evening. Then only hot drinks next day maybe a fruit 4pm then a good meal 8pm.
I am starving in the morning
Wonderful information! Thank you!🙏❤️💪
Love this channel. I trust it
I would love a video on your Carnivore centered diet. I am moving that way and need food ideas, including how to make fermented foods.
Thank you for the great videos!
Abby, many of the tips Mike mentioned, both on the topic of diet and circadian rhythm, are reviewed in the book The Perfect Health diet by Paul Jaminet and his wife. It's one of the best books I have read on both topics, so maybe this book is a good place to continue your yourney to good health. ATB, Gerlach Sven.
I’m a night worker and its taken a toll early on. I’ve been on nights for a year after being day shift for 25 years. I have got a routine where I wake at 2 pm and get sun on my body or on my face to start. I eat a few hours later and my last meal is 4 hours before my bed time at 6 am. I am a carnivore going through menopause and have to add extra fat but over all, doing well and feeling great at 48.
Thanks for reminding me I'm doing everything right but not eating early. My sleep is whacked as a result. Should add that prioritizing protein, 200 grams daily, and stopping the fatty ribeyes and New Yorks, has kept me from undereating, due to the false satiety of eating too much fat and only 100g protein daily. I simply add some healthy fat back to meals, goat/cow butter or duck fat typically. Since this switch from fat-heavy keto, my visceral fat has plummeted but the pesky subcutaneous fat is stymied by bad sleep. Admittedly eat very late in the day.
I am the opposite of what he is saying!! I cannot sleep AT ALL if my belly doesnt have a hefty meal to include protein.
Waaaaah
This was super helpful I'm 42 and I've always been lean using most of your recommendations there... But i realized i had shifted my eating window to 4 pm ... And had been wondering why I've been putting on fat mid section... I will shift it back earlier in the day again. Thanks 🙏
I’m of similar age and I’m having the same results as you with the later feeding window. I’m switching to eating early asap.
Advise No. 8 Eliminate bread, and that means all bread. The difference this will make to your blood sugar level is astonishing, and low blood sugar is one of the keys to fat loss. Just stop eating bread. Hope this helps.
Correct, bread is the worst "food" a human can eat.
@@joshuadansby2874 🥰🥰🥰.
Thanks it was good enough! But please mention dry and water fasting too! They are fantastic!
I'm curious: considering your chickens are probably well-fed, what would stop you from eating their meat? Are you supplementing with grain, or is it that you're making the point that your chickens would be good to eat, but not general poultry?
thank yo for all your information
Belly fat is easy enough to fix when you know how. Hitting those pesky love handles, however, is always a challenge!
Thats a load of you know what
💩 @@larrytabor2099
Thank you VERY Much
Eat my OMAD 4 hrs after waking up...I wish I could give up pork belly, but they are so good.
Eating early is pretty illogical considering our ancestors would have most of the time had to go out and hunt and bring it back then prepare it before they could eat it, most likely taking up most of the day then eating later in the day with the tribe. A big meal also makes you sleepy which would have been pretty inconvenient at the start of the day. Makes more sense to be sleepy when its time to sleep. Nothing wrong with sleeping on a full stomach if its meat (our natural diet). Cold exposure and heat exposure is also silly. Your body knows what it needs to stay healthy and it makes it very clear that we need to avoid the cold and heat for ovious reasons. If you think our ancestors did anything but avoid the cold you are crazy. You only feel good after because you are happy to be out of the cold and your body thinks you just survived a potentially fatal situation.
1000% correct
I'm sure my forearms today will be eating up a lot of my nutrients because of the amount of fatigue and swelling I put them through during my rotation training day with my steel clubs with minimal rest for the conditioning aspect
Thanks so much this is such an interesting video. When I focus on protein, I am always too full to eat enough calories and then really struggle. I exercise regularly and drink water, but I can't eat enough (just too full) any advice?
🧐Why are people saying feeding rather than eating?😅I really think feeding is regarding feeding others. I will continue to say EATING window.😉
IKR…just like saying….JumpRope or jumping rope….it’s JumpRope!
I also have broken hunger hormones. I havent been not hungry in years.
It’s strange how the path is different but the destination is the same. In an effort to put cancer behind me I’ve been eating low carb.
Now that the weight is off I do 1 g of protein per my chosen amount of weight and remain low carb. My window is open 4 hours from about noon until 6. I do some adjustments depending on my satiety. My protein is mainly animal with about 10% being plant. Got to agree the plants will accent the animals you eat. Using protein and fat to rebuild after surgery, staying low carb, and now the weight stabilizing has allowed me to move ahead. I started walking a few months ago and now I’m doing resistance exercises. Anyway, having said all of this I’m wondering if I can just increase my target weight and automatically get more muscular.
Hello
I really enjoy your videos and appreciate them!
Can you do a video in the shingles vaccine? I’m 60 years old, 5’4 and walk about 10k steps a day. I’m very active babysitting my 2 year old grandson.
Thank you!!!!!
I can skip breakfast, and lunch too but if I eat early in the day, I will be hungry in the evening and will end up eating then too. Eating only in the late afternoon works for me.
I know you always talk about the importance of protein, I’ve heard from other sources that we should use a gram per ideal weight in kilograms, personally I try to avoid too much protein because there is t always a organic source or sometime the budget doesn’t allow, also there’s a big difference between lbs and kgs which one is better? Thanks so much in advance.
I use to eat cheese, like it was going out of style. When my trainer to stop eating cheeses, I saw a difference on my belly fat. My visceral fat went down a point!
1. Early time restricted feeding
2. Protein/Diet
3. Dont eat dinner late
4. Walk
5. Resistance Training
6. Sleep/Sunlight
7. Heat and Cold therapy
Happy Birthday!
Do you find the bon charge blanket is hotter than the HigherDose sauna blanket?
I’ve been fasting 20hrs and my feeding window is 2-6pm, I’ll start experimenting with earlier feeding window times, what would you say your cut off time would be?
Mike, could you please demontrate a high intensity routine for someone approaching 40 and and about 70 kg. Been doing most of what you describe but the high intensity training. Never been to a gym before. Thanks
That would be super helpful I’m 58
What are youre thoughts on venison and wild rabbit/turkey?
I was a vegetarian for 24 years and just recently started eating meat again. I hope to add sheep and chicken soon.
Consider blood type diet for meat choice. Stick with wild harvested or extensively and humanely raised. Good luck!
No apple HomeKit SV, but what about just regular HomeKit / apple app ?
Could I view the sensors/ and live feed in the apple home app (without secure video recording)
What about cals in cals out? At the end of the day one needs a deficit to loose fat. You don’t talk much about this. Eating healthy is certainly a key but if you eat too much you aren’t going to loose fat your going to gain it. No hocus pocus it’s just nature.
Here's my suggestion. Get an Irish Setter for 3 walks per day.. or buy a Speedo suit and goggles for lap swimming at your local pool and use the steam room after your pool workouts.
I’m fasting 18:6 everyday and 32-42hr fast once or twice a week for a month now but the scale goes up and down the same 12lbs. I’ve been doing weekly weights and walking and gentle cardio for over a year. I’m doing low carb whole foods and tracking it on my Fitbit. Idk what I’m doing wrong. I feel like my body holds water up and down.
Try a 20 to 22hr fast and 2 meals w/o snacking in between, include good proteins everyday. Don't eat right when you wake up and stop eating 4 hrs before going to bed, like early afternoon.
Try fasting less, not more, and make sure you're eating early and stopping early.
I love red meat but there are so many calories. Chicken gives me more protein/calories since I'm counting and so far it's working. I save red meat for deadlift/leg day, except not today since my beef is still frozen and my chicken is already thawed.
What do you think about sauna tents?
Sprinting. Drop the long slow runs and sprint and do intervals. No alcohol. Replace failing hormones if you are a woman.
So eating earlier in the Day.. I've never tried that. Maybe it's what I need to do.
Especially the high calorie food. Like a treat of ice cream, candy or chocolates 👍…..you’ll burn off the calories during the day
Hi, Dr Anthony Chaffee does not advocate eating fruits as will knock you out of ketosis, What are your views on this?
- - - - - Top 10 - Longevity & Survival Principles - - - - -
1. Sobriety/Stress Manag., Sinus Brthe, Sublaxes.
2. Sun Daily/Sleep Nightly, UV Exp., Sweat, Walking
3. Citrus/Salt/Salad Grns/Iodine, B12/Om. 3, Fiber
4. Strength Train / Sprint, Climb, Jump, Swim, Flips
5. Shower, Hygiene & Dental / Sex Conduct: Het/Mn
6. Spiritual Expression - Hugs, Song, Prayer, 3D Fast
7. Serve Elders/Family, Animal Kindness, Pay Debts
8. Self Defense: Weaponless, Judo/Capiera, W.C.
9. Schedule/Plan: Work/Save, Invest/Surety, Will
10. Skillsets: Land, Agro-forestry, F-Aide, Repel/Sail
-
Supply: Map/Wear/Shelter/Seed/Tools/Gear/T-sprt
You were correct about masks and clot shot medical malfeace and Creatine good job my friend
Just curious, I saw on a list of potentially cancer causing food that fermented vegetables was listed. Do you know why?
fermented is Toxic.
Thank you for a great video. Is the 1 gram per pound of ideal body weight per day? Per meal?
Day
It always amazes me that so many people are overweight and their problem is losing weight. It should be the other way around.
For protein, why no organic chicken? So are you saying just eggs, beef, fish basically?
If ur on a calorie deficit it shouldn't matter what time ur eating no ?
Jogging works for losing fat. It just does. Look at people who run regularly, they are skinny. Is it good for muscle growth? Probably not ultimately, but if you lift too you should be able to keep it at least.
Your content has helped a lot of people, so not shitting on you as a person. I do have an issue with this focus though. I get why you put fasting first, the easiest way for people to get into a calorie deficit is by reducing meal frequency. By no means is fasting necessary, but it's a tool. Also, you haven't struggled with belly fat for years, so saying to do ''carnivore'' or ''paleo'' just because you do carnivore, is meaningless, especially for someone starting out. It's an unsustainable approach and only truly has meaning as an elimination diet. Losing belly fat, or in general losing fat, means being satiated and not overeating. You can do this a lot easier in the long run with an omnivorous diet, focusing on lean proteins and vegetables. SO LONG as you don't have autoimmune conditions!
@@leol9257 🙌
The problem with beef is that most cows aren't just eating grass. They are fed some rather unscrupulous stuff.
That being said one could say the same of other livestock.
😢
Avoid screens before bedtime for better metabolic health💫
any advice for someone who doesn't like the taste of fermented foods?
Add ketchup
Don't eat it. Your taste buds actually tell YOU what is not good for YOU or YOUR BODY doesnt want.
Processed foods can trick the taste buds. So if it is a natural unprocessed food that taste bad the tongue will tell you not to eat it.
Atta boy, Mr. Muscles!!
No dairy?
5.6 miles a day is a lot…almost 40 miles a week.
Definitely eating breakfast is a must for me. What I am curious about is I like to workout after work around 5:30 and then eat dinner after.
Would it be better to eat before a workout?
Are there any cons to eating below maintenance from Monday throughout Thursday, and then binging Friday to Sunday?
It's all healthy food, except the cake, candy, soda, I'll also indulge on during the weekend.
Unfortunately, you can easily erase your deficit throughout the week by binging on the weekend, especially if it's multiple days. That doesn't mean you can't enjoy some cake, candy, or soda in moderation, such as having just one soda instead of ALL the soda!
@@Palomino0813 I want to erase my deficit 😀 Cause I'm not eating enough during the week. But is it unhealthy? Can I get enough protein, and nutrients this way?
@@freddyfox5002 You should be able to get enough protein and nutrients. But if weight loss is your goal, then be careful not to overdo the binging!
❤❤❤
What is eating early?
At the begging of your day, rather than later/within 3 hours of your bed time.
Be interested to know why you don’t eat Chicken!?
skip the vid, its caloric deficit
OMG MIKE!!! I'm sorry but this video is not helpful for someone who is new to all of this. Most people eat dinner with their families or out at restaurants and you're telling them to eat in a 6-8 hour compressed eating window as step number 1? Come on... Here's my advice: Step 1 stop or majorly cut back on alcohol, prioritize protein and get a gym membership Step 2 stop eating after 7pm or at a minimum have a very small low carb snack no later than 9pm. Start doing a full body strength training workout 3x per week. Walk as often as you can. Step 3 find substitutes for your usual sweet and starchy processed foods, start sleeping more regularly. All the while, get informed, and don't push too hard on the weight training until you get a better idea of what your body can actually, safely handle. I'm maintaining a 90+ lb weight loss and have been working on all of this shit for decades. Changing habits takes a lot of time and effort. Focus on changing your behaviors and you will see results over time.
Can I lose belly fat on vegan diet?
Just eat at a maintenance level, arrange your macros properly, and exercise. Once you exercise, you'll build muscle, muscle is metabolically active, and the more you build, the more calories required for you to consume. You'll be in a caloric deficit just by having more muscle at that point.
i am going to get tummy tuck or something
😂u might have to do it every now and then 😂
I hate my belly fat.
Love what you do, but would be nice to see you admit not everyone can be fixed
What bulltish! Fixer implies third party, this is between I and I. DIY.
@@vigofox not sure what you rambling about. Some people CAN NOT LOSE WEIGHT! I gave it my all for 5 years and nearly had a nervous breakdown from failure. I ended up with psychologists because I felt like a failure. I cant stand when these people come on here and make it all sound so easy.
Eggs become chickens!!
Does eating lots of red meat not increase LDL cholesterol?
I'm having so much trouble staying focused on what he is saying. Same tone of voice, no coma, no period. Just on and on I can't tell when one idea stops and other starts. It also sounds like he is struggling to breathe while talking. I feel so existed by the end of the video 😓
What happened to his wife?
What's wrong with chicken,, and this new linoleic acid and it's impact on our body? Also, Girlfriend? What happened to your wife?
She didn’t like what was in the fridge! 😂
Enjoyed your video but didn't enjoy all the breath/mouth/nose noises. Maybe sit a bit farther away from the mic.
Girlfriend?! What happened with Deanna?
Honestly im sorry but u dont need that much protein to loose weight…its calories in vs calories out period..im 15 percent body fat 5”9 190 trust me im in my 30s never cared about protein just eat normal and if u wanna loose weight dont eat more then u burn so if u need 2700 to maintain eat less u wanna gain eat more so simple…for health reason u wanna eat good and try not to eat so much processed food…also sleep also overrated..i average about 6-7 hours a week …one day of bad sleep is nothing…ur body works on a 4-7 days period so maybe 4 days in a row mite effects u but not one a week…ur confusing people over complicating things