How to ACTUALLY Lose Belly Fat (Based on Science)
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Date: 2023-04-23
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Comments and reviews: 15
Micha
The answer is as always to stop munching and that's it. Eat what's reasonably healthy and you will lose weight. Anything more you do like physical activity is highly recommended, because you will see the results much faster and you will not look skinny, which does NOT equal healthy, but you will look athletic. The kinda diet, the kinda exercises don't matter as much as consistency. I have tried several diets, different work outs and they all work as long as I kept on going.
Things that work based on my experience, which is I'd say around 8 years:
1. Cardio AFTER lifting works wonders. You no longer have much glycogen from food available, so your body has to use fat faster instead of when people do cardio first (or only) and first 20 minutes is only burning what you eat, not your fat.
2. Keep decent tempo at the gym. The same as during cardio your pulse is important. Regulate the breaks and the load to keep a steady and proper pulse for losing weight.
3. Don't do reset days more than once a month. A lot of people tend to keep diet during a workweek and then don't on weekends, because it's a break. That equals to losing almost all profits from the workweek. Once a month is fine to stimulate your metabolism, but it's also not a must. I have done reduction cycles without it and kept steady 1-1, 2kg/week weight loss. Actually had to slow down with physical activity, because it started to become too fast to stay healthy weight loss.
4. Schedule things and keep the log. When to eat, when to exercise, what your work out is (that is important to keep track on volume to increase it periodically, what your weight is, you can measure yourself, as well. Take photos etc. It's good to clearly see you lost 0, 5kg a week instead of not seeing it. Some apps draw a graph of your weight in time and seeing that line going down is god damn encouraging. Maybe sounds silly, but motivation works.
5. Increase non-exercising activities whenever you can e. g. you have to go 2 blocks, don't take a bus, walk instead. You have close enough to work, use a bike instead of a car. That is obviously very personal to evaluate, but think about it Those things we don't really consider exercising and it's not frustrating and discouraging as lifting, which during reduction cycle is difficult, no energy, no power due to low calories.
6. Try different diets to find one you enjoy. Don't follow this diet is the best path. Almost all people don't like reduction and diet, because they don't enjoy what they eat. For me the most tasty diet is ketogenic, because it's fat, filling and I lose any desire for sweets. And a lot of meals are just knockoffs without the carbs and taste simply amazing. This is quite specific diet, but unless you try, you won't learn.
reply
The answer is as always to stop munching and that's it. Eat what's reasonably healthy and you will lose weight. Anything more you do like physical activity is highly recommended, because you will see the results much faster and you will not look skinny, which does NOT equal healthy, but you will look athletic. The kinda diet, the kinda exercises don't matter as much as consistency. I have tried several diets, different work outs and they all work as long as I kept on going.
Things that work based on my experience, which is I'd say around 8 years:
1. Cardio AFTER lifting works wonders. You no longer have much glycogen from food available, so your body has to use fat faster instead of when people do cardio first (or only) and first 20 minutes is only burning what you eat, not your fat.
2. Keep decent tempo at the gym. The same as during cardio your pulse is important. Regulate the breaks and the load to keep a steady and proper pulse for losing weight.
3. Don't do reset days more than once a month. A lot of people tend to keep diet during a workweek and then don't on weekends, because it's a break. That equals to losing almost all profits from the workweek. Once a month is fine to stimulate your metabolism, but it's also not a must. I have done reduction cycles without it and kept steady 1-1, 2kg/week weight loss. Actually had to slow down with physical activity, because it started to become too fast to stay healthy weight loss.
4. Schedule things and keep the log. When to eat, when to exercise, what your work out is (that is important to keep track on volume to increase it periodically, what your weight is, you can measure yourself, as well. Take photos etc. It's good to clearly see you lost 0, 5kg a week instead of not seeing it. Some apps draw a graph of your weight in time and seeing that line going down is god damn encouraging. Maybe sounds silly, but motivation works.
5. Increase non-exercising activities whenever you can e. g. you have to go 2 blocks, don't take a bus, walk instead. You have close enough to work, use a bike instead of a car. That is obviously very personal to evaluate, but think about it Those things we don't really consider exercising and it's not frustrating and discouraging as lifting, which during reduction cycle is difficult, no energy, no power due to low calories.
6. Try different diets to find one you enjoy. Don't follow this diet is the best path. Almost all people don't like reduction and diet, because they don't enjoy what they eat. For me the most tasty diet is ketogenic, because it's fat, filling and I lose any desire for sweets. And a lot of meals are just knockoffs without the carbs and taste simply amazing. This is quite specific diet, but unless you try, you won't learn.
reply
anthony
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
reply
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
reply
Sebastian
Such bad nutrition advice by Alan Aragon (I have nothing personal against him. The dairy group shouldn't even be there as it's known to have detrimental health effects (saturated fat, cancer, inflammation, etc. As for the protein group, visually, bar protein powders which doesn't specify its origin, we see only animal products. In reality, the healthiest way to get protein is from plant sources. Also, all alcohol, including wine, should be avoided as there isn't a safe amount to consume. Alcohol is a potent carcinogenic. Finally, the minimum recommended protein intake is 0. 8 g/kg of healthy weight. The 1. 6 g/kg advice is for elite athletes.
reply
Such bad nutrition advice by Alan Aragon (I have nothing personal against him. The dairy group shouldn't even be there as it's known to have detrimental health effects (saturated fat, cancer, inflammation, etc. As for the protein group, visually, bar protein powders which doesn't specify its origin, we see only animal products. In reality, the healthiest way to get protein is from plant sources. Also, all alcohol, including wine, should be avoided as there isn't a safe amount to consume. Alcohol is a potent carcinogenic. Finally, the minimum recommended protein intake is 0. 8 g/kg of healthy weight. The 1. 6 g/kg advice is for elite athletes.
reply
Tayme
In summary;
1. Introduce weightlifting into your fitness program.
2. Do your cardio
3. Eat all the 6 classes of food but be mindful.
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.
reply
In summary;
1. Introduce weightlifting into your fitness program.
2. Do your cardio
3. Eat all the 6 classes of food but be mindful.
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.
reply
YTA
There's no secret other than eating in a caloric deficit, remaining active, getting enough sleep and really limiting sugar and seeing it more a a treat in your daily life rather than a meal; it's ok to indulge with the guys/gals after a work meeting, celebrations and etc but you must get back to your main diet that is specific to your goals and needs.
reply
There's no secret other than eating in a caloric deficit, remaining active, getting enough sleep and really limiting sugar and seeing it more a a treat in your daily life rather than a meal; it's ok to indulge with the guys/gals after a work meeting, celebrations and etc but you must get back to your main diet that is specific to your goals and needs.
reply
Nate
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.
reply
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.
reply
Dario
Lame Norton is an idiot lol he thinks thermo dynamics apply to calories in & out, all this stock in it's calories and a balance of all the food groups, that's the reason there's no improvement in weight loss following this, wrong information left and right, yet he ducks Professor Bart Kay to put him in his place for everyone to see
reply
Lame Norton is an idiot lol he thinks thermo dynamics apply to calories in & out, all this stock in it's calories and a balance of all the food groups, that's the reason there's no improvement in weight loss following this, wrong information left and right, yet he ducks Professor Bart Kay to put him in his place for everyone to see
reply
Jeremy
I think for beginners the concept of losing belly fat and gaining muscle mass and size is confusing. In my opinion you should focus on losing the fat first and then concentrate on building muscle mass, if you try to achieve both at the same time it can be incredibly difficult.
reply
I think for beginners the concept of losing belly fat and gaining muscle mass and size is confusing. In my opinion you should focus on losing the fat first and then concentrate on building muscle mass, if you try to achieve both at the same time it can be incredibly difficult.
reply
sport
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.
reply
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.
reply
Tatts4Life
I have two problems that makes my stomach look larger than it really is. 1) my pelvis tilts forward which arches my back. 2) my ribs flare out on my chest so my stomach still looks bigger when I correct my posture
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I have two problems that makes my stomach look larger than it really is. 1) my pelvis tilts forward which arches my back. 2) my ribs flare out on my chest so my stomach still looks bigger when I correct my posture
reply
Rounak
Wow this is a very excellent and brilliant video bro telling about this topic and about how to loss belly fat and keep it up and keep training hard and be positive and happy always
reply
Wow this is a very excellent and brilliant video bro telling about this topic and about how to loss belly fat and keep it up and keep training hard and be positive and happy always
reply
Lord
To be fair, if you could 100% target fat. it would be worse. Everyone would target their abs and have fat butts/legs/backs/arms/etc. and abs lmao, it would look hilariously bad.
reply
To be fair, if you could 100% target fat. it would be worse. Everyone would target their abs and have fat butts/legs/backs/arms/etc. and abs lmao, it would look hilariously bad.
reply
Geno
I was once 200. And I m around 178. I ve been trying to get lean and find my abs! I started doing 25 pushups and planks! Eating between oatmeal or eggs. With a fruity smoothie
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I was once 200. And I m around 178. I ve been trying to get lean and find my abs! I started doing 25 pushups and planks! Eating between oatmeal or eggs. With a fruity smoothie
reply
Vero
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.
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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.
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Ismail
You should add their names in the title and their faces on the thumbnail, especially Layne Norton, your views will skyrocket. Great video as usual!
reply
You should add their names in the title and their faces on the thumbnail, especially Layne Norton, your views will skyrocket. Great video as usual!
reply
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