How to Tighten and Flatten Stomach with Just ONE EXERCISE

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 5 January 2025

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

Link to Success Stories: https://drbrg.co/4gx2nVX

A caloric deficit is not a sustainable way to lose weight or get a flat stomach! Most people find that their metabolism slows down in their 20s and 30s after a series of calorie-restrictive diets.

Lowering calories increases hunger and cravings, which will require immense willpower and can stifle weight loss. The caloric deficit model is not sustainable!

Insulin is the hormone that controls whether you burn or store fat. If you reduce insulin, you can tap into your body fat for energy. Carbohydrates have the most significant effect on insulin, while fat is neutral and protein has a moderate impact. All calories are not the same!

To lose weight, you must lower insulin, which means you must reduce your carb intake. If you’re on a low-carb diet, your body can use both food and body fat for fuel. This eliminates hunger and cravings between meals. Fat provides more than double the energy of glucose.

It takes 2 to 3 days to get into ketosis and 2 to 3 weeks for fat adaptation. Fat adaptation means your body is burning the most fat possible. Your body can burn ketones and fat, which are two different fuel sources.

To get your body into ketosis, carbohydrates should make up about 5% of your diet, protein 20%, and fat 75%. Visceral fat in the abdomen may prevent a flat belly, but you can eliminate it with this diet.

The dead bug exercise stimulates the fascia and muscles that can act as a girdle, giving you a flat belly fast! Do this exercise every day, and within 1 to 2 weeks, you will start to see amazing results!

Transcript

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0:00.0	How to tighten and flatten your stomach with just one move, and we're not talking about sit-ups.
0:04.8	Everyone knows this as a fact. You must absolutely make sure that the calories you're putting in your
0:09.2	body do not exceed what you're expending or using. And that way, if we create a deficit,
0:15.0	then this is naturally going to ride right into a loss of weight. Let's just take a look at this.
0:20.3	That's fundamentally how you lose
0:22.0	body fat by creating a calorie deficit. The only true requirement is that you maintain a calorie
0:26.6	deficit. This puts you in an overall calorie deficit. If you're having a hard time reaching a
0:30.8	caloric deficit, but how to stay in a calorie deficit. Every time I would ask an older
0:36.3	individual who is overweight that wanted to lose weight,
0:39.0	when did your stubborn metabolism start? It was usually in their late 20s or early 30s after a series
0:48.4	of calorie restrictive diets. And it is a theory. It's not a fact. I mean, we've tried this for decades,
0:54.9	and it just has not worked. Here's the missing piece of the puzzle that you really need to understand.
1:00.1	Our bodies are not as simple as a car where you have inputs and outputs. We have what's called
1:06.5	the endocrine system. And this system causes our body to adapt within its environment. And so what the
1:14.9	body is going to do when you lower your calories is it's going to adjust. It's going to become more
1:20.2	efficient, which you may feel that it's a bit slow. It can run further on the same amount of fuel
1:26.9	as before.
1:28.3	The other problem with lowering your calories is that now we increase the battle of hunger,
1:36.3	cravings, and now it's going to be even harder because you're going to have to increase your willpower to stick to it.
1:42.3	So is this whole calorie deficit model sustainable? No, it's not.
1:45.5	I want to bring up one book right here. It's called Guyton's Physiology. And I want to show you
1:51.5	two quotes out of the book. Page 927. Right here. Let's take a look at this. All aspects of
	...

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