The #1 Exercise to Lose Belly Fat (Easily)
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.6 • 1.6K Ratings
🗓️ 27 September 2023
⏱️ 16 minutes
🧾️ Download transcript
Summary
Today, I want to share some essential information on how to get rid of belly fat fast.
Exercise contributes to about 15% of belly fat loss, and diet contributes about 85%.
The first step to burning fat is to switch the body’s fuel source from glucose to fat. Whether you burn sugar or fat depends on one hormone: insulin.
If your insulin goes up, you’ll burn sugar, and you won’t burn fat. If your insulin goes down, then you can burn fat.
Fat calories don’t influence insulin to any significant degree. But that doesn’t mean you can just consume unlimited amounts of fat and lose weight.
You also have to reduce your carbohydrates to force the body to burn fat. Once you start burning fat fuel, the body will develop a more available type of energy called ketones. Ketones are the byproduct of fat—energy your body can use as fuel.
Eating also increases insulin. To get into fat-burning mode, you need to lower your insulin by reducing your carbohydrates and doing intermittent fasting.
It’s also important to remember that even a little bit of carbs can stop you from burning fat. Consistency is key with this fat loss program. But, if you do this program 100 percent, your body will become an efficient fat-burning machine.
Getting into a state of fat-burning can help reduce insulin resistance, which may help correct a slow metabolism and help you lose stubborn weight. With these problems out of the way, you’ll notice a lot of success when you add exercise.
To help improve insulin resistance, try adding one tablespoon of apple cider vinegar to your water and drink that two to three times a day using a straw.
The best exercise to burn belly fat is walking. Walking can help you lose belly fat even more than doing high-intensity exercise.
High-intensity interval training can help improve certain hormones and is essential for building muscle. But walking is better for losing fat.
It’s essential to walk an hour or two hours a day. Try using a pedometer and working on increasing your steps to 8,000 to 10,000 steps per day.
The most beneficial thing to do is walking along with high-intensity interval training. However, you will get more benefits out of walking.
Transcript
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| 0:00.0 | Today, I'm going to share some really important information on how to get rid of your belly fat, |
| 0:06.3 | the easiest way possible, and primarily the exercise you need to focus on. |
| 0:11.6 | I've talked about the contribution of exercise to belly fat loss, being about 15% and diet being |
| 0:18.4 | 85%. But the question is, what type of exercise would be the best exercise to help you lose this |
| 0:25.1 | belly fat? So I do want to share some new information on this topic that I stumbled on |
| 0:31.2 | on a research paper that involved 54 different studies. Number one, they're operating off |
| 0:37.7 | this information on calories. In their mind, they think that body fat equals calories in versus |
| 0:45.0 | calories out. So the lower amount of calories they intake the greater the body fat. This is known |
| 0:51.2 | as the energy balance equation, which has been proven false so many times. So I have a question |
| 0:57.4 | for you. If you lower your dietary calories, what happens to the rate at which you burn those |
| 1:07.4 | calories? Well, unfortunately, it adapts. It adjusts to your calories. So as soon as you start |
| 1:14.3 | lowering your calories, let's say for example, you lower your calories by 20%, right? Well, guess what |
| 1:19.0 | happens to your metabolic rate? It too lowers by about 20%. Now, I'm not saying that calories don't |
| 1:24.4 | matter because obviously if you cut down your calories low enough, you will eventually lose weight. |
| 1:29.9 | In fact, if you don't eat, you're going to lose weight. But the question is, is it sustainable? |
| 1:35.0 | Can you do it for how long? Eventually, you're going to need to eat. And let's say you do |
| 1:39.3 | lose your weight and hit your goal. Then what? Do you keep doing the same thing over and over again? |
| 1:44.6 | How do you maintain this weight? And the other question is, are all calories fattening? |
| 1:49.8 | And the answer is no. You have to look at calories from the viewpoint of how your hormones |
| 1:54.9 | influence these calories. The next problem is something called the set point. So let's say you lose |
| 2:00.8 | weight, right? And you go on a diet and you lose the weight. And for some reason, you can't seem to |
| 2:08.8 | get below a certain weight. Let's say it's 155 pounds. No matter what, your body will not go |
... |
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