reduce belly fat if there's one question i get on an almost daily or hourly basis is
how to reduce my belly fat what are the best exercises i can do or the best foods i can eat
or the best thing i can buy from the internet to help me reduce belly fat don't worry i'm gonna
answer all your questions quickly as possible in this video today i'm gonna quickly break down
how to reduce belly fat can you spot reduce belly fat the cortisol hormone and how it directly
relates to belly fat storage and what you can do to decrease your cortisol levels to reduce
stubborn belly fat and i'm going to give you some simple tips of what you can start doing
today to begin to reduce belly fat i promise it's not a magic pill or something you have to buy from
the internet to strap around your waist but before we dive right in of course if you're new here make
sure you subscribe to my channel hit that bell to be notified because i have new videos coming out
every single week to help you on your fitness and fat loss journey breaking down everything
you need to know in the simplest form because i want to do my part to abolish food guilt
meal plans starving yourself having to work out 9 000 hours a week to really get the results that
you want and if you're a returning subscriber hi guys welcome back thank you for subscribing to
my channel if this video was as helpful as all of my last ones make sure you give it a like
share it with any of your friends that you think might want to hear this information and of course
leave me a note in the comments below i'd love to hear what you guys think and if these videos
are helping you out okay so let's dive right in i want to start this video by just quickly breaking
down some of the myths that are out there on the internet and it's not your fault if you believe
these things or if you have tried these things in the past because look i'm going to do a quick
youtube search so i'm going to search how to reduce belly fat and let's take a look at the
videos that come up how to lose belly fat in one night with this diet lose belly fat in three days
no diet no exercise super fast how to lose belly fat in one week at home with three simple steps
i drink this three times a day to lose belly fat fast no diet no exercise 4.9 million views you
guys this is what is wrong with the world mix the lemon with cinnamon and belly fat will be
gone permanently 2.6 million views drink one cup of this magic recipe to lose belly fat permanently
one million views so i simply could have put a video on youtube with one of these magic click
bait titles promising you belly fat loss in a week promising new belly fat loss in three weeks
by drinking a magic potion but i'm not going to do that i want to be the different one i want to
give you guys the real solid information that is going to help you reduce your belly fat i'm
not promising magic belly fat loss overnight with no diet and no exercise this is crazy to me that
these videos have millions and millions of views because a lot of people don't know any better
and that is where i want to come in and break through and try and get the real information
out there i am not trying to sell you anything i just want to help you because this is ridiculous
so first things first can you spot reduce belly fat no if i do a thousand crunches a day it
doesn't mean i'm going to reduce belly fat if i drink a magic potion it doesn't mean i'm going to
magically lose fat only from my belly you cannot spot reduce if you do more tricep extensions it
doesn't mean you're going to lose all the fat from the back of your arms so that's the first thing i
want to get across in this video often belly fat is related directly to hormones there is some kind
of hormonal imbalance causing your body to store more body fat in specific areas so some women
store more body fat in their hips and their bum and their thighs some women store more body fat
in their stomach and their lower back or love handle area some more in their arms it all depends
on you and your specific body type but often belly fat is directly related to the hormone cortisol
now cortisol is actually the stress hormone and if you have higher levels of cortisol in your body
it is going to be much harder to reduce your belly fat because the cortisol hormone directly relates
to belly fat storage so how do you know if your cortisol levels are high some of the most common
signs of high cortisol levels are weight gain so most likely in the stomach upper back face area
fatigue and muscle weakness so you're feeling drained and tired all the time you don't feel
as strong possibly getting sick a lot possibly thinning hair these are some of the signs that you
might have higher cortisol levels or specifically if you've been eating right and exercising for
quite some time and you're not actually seeing any results in the reduction of your belly fat it's a
possibility you might want to get your cortisol levels tested and say you do have high cortisol
levels how do we now reduce those cortisol levels so cortisol again is directly related to stress
so number one sleep rest so making sure you are getting your seven to nine hours of sleep a night
i know it can be hard sometimes but making sleep a priority will definitely help reduce your cortisol
levels decreasing your stress so doing something that will help relieve your stress whether it's
meditating yoga for me it's weight lifting i do feel that that is a reduction in stress going
for a walk listening to a podcast or just letting your body rest another thing you can do is reduce
your caffeine intake of course if required there are supplements you can also take but i would
talk to your doctor about that also just eating a healthier diet so getting rid of processed foods
foods that are high in sugar high in saturated fats which of course is going to help with your
reduction of fat loss anyway we'll talk about that later but eating more healthy whole nutrition
packed foods and i talk all about micronutrients and macronutrients and the benefits of each for
fat loss in this video right here if you want to know more i'll link that video in the description
below you can watch that next okay so now let's look how do we reduce belly fat what is the way if
we can't spot reduce it and we've already checked in on our cortisol levels and our cortisol levels
are good what else can we do to help reduce belly fat well as i mentioned before there is no diet no
magic food no magic waist trainer no magic machine that like jiggles your stomach there is no magic
exercise or workout this is going to help you reduce your belly fat but these are the things you
can do first things first you want to make sure you're eating in a calorie deficit so i talk all
about this on my channel already if you haven't checked out any of my calorie deficit videos
i'll link those in the description below if you want to know what a calorie deficit is or how
to calculate your own calorie deficit because it is the major key if you are on a fat loss journey
in the end fat loss does come down to calories in versus calories out so we want to make sure
we're eating in a calorie deficit and exercising more so again eating less but still enough to fuel
your body go watch those videos i'll tell you all about it do not eat less than 200 calories please
and you want to move more so increasing our basal metabolic rate and total daily energy
expenditures so the more calorie burn throughout the day now i'm not saying go and exercise
four hours a day at the gym basically if you are someone who does not move you don't hit 10 000
steps you don't even hit 5000 steps a day you just want to start increasing your step count of course
workouts are great i'll talk about that in tip number two but you want to make sure you're eating
in a calorie deficit and you're moving more that's tip number one tip number two workouts so you want
to make sure you are exercising so what workouts are going to be the best and most beneficial
to reduce your belly fat again there isn't a magic exercise or workout but strength training is a
major key when you are looking to reduce your body fat percentage so on a fat loss journey especially
if you're looking to reduce belly fat you want to build lean muscle if you are building lean
muscle you are increasing your basal metabolic rate so that is the amount of calories you burn
if you just laid in bed all day so in the end strength training is not only going to make you
feel amazing but increase your basal metabolic rate which means you will burn more calories
again which will increase that calorie deficit and which will in turn help reduce your belly
fat other workouts that are great a few times a week walking is the most underrated fat loss
exercise in the world literally just going for a walk so getting your steps in not only is it
great for stress reduction reducing your cortisol levels but increasing that daily calorie burn 30
minute walk 15 minute walk before work 15 minute walk after work every little bit helps so if you
are currently someone who's not getting many steps in the day if you take your step count from 2 000
a day to about 5 000 or 6 000 a day that's going to make a huge difference that's probably an
extra calorie burn of about two or three hundred calories just from going outside and walking or
going to the gym and walking on the treadmill at a steady state getting your heart rate up
and getting your body moving so steady state cardio is great but i don't believe that you
have to do steady state cardio fasted cardio first thing in the morning seven days a week just a few
times a week make sure you're getting some steady state cardio in for at least about 30 minutes high
intensity interval training is great a few times a week again you don't want to be doing this every
single day hit training done properly is very very intense and doesn't have to be done every day but
again one to two times a week incorporating high intensity interval training will help
with body fat reduction when incorporated with your strength training and steady state cardio
and i know i said doing more ab exercises alone is not going to help reduce your belly fat but core
training and abdominal training is so important in an overall strength and workout routine so
you should still be doing some core exercises and some abdominal exercises to build up the muscle
so of course that will help tighten up your stomach muscles in the end when you do reduce that
belly fat the stomach muscles will come through and that's when we will start to get a little
bit leaner in your midsection so again doing sit-ups alone is not going to reduce that belly
fat but you should be incorporating some type of core training or abdominal training i've got
lots of follow-along core workouts also already on my channel completely free to follow along
if you don't know what to do when it comes to core training my third tip decrease alcohol consumption
increase water intake so yes we all enjoy a nice drink once in a while but let's be honest if you
are looking to reduce your belly fat or you are on a fitness journey and that is one of your specific
goals alcohol is just not going to be your friend alcohol not only affects your hormones
but it also affects your metabolism which will directly affect belly fat so i'm not saying you
can never drink again but just try and decrease your alcohol consumption one or two drinks a week
and call it a day of course if you avoid it completely you are inevitably going to see better
results but that is on you i'm just the messenger try your best to decrease that alcohol consumption
and drink more water you should be drinking at least half your body weight in ounces every day
i think a great start is minimum two to two and a half liters a day of water not only is it going to
decrease bloating keep your body energized keep you hydrated keep your body functioning better
but also help reduce your belly fat so my last and final tip at reducing belly fat is eating foods
that inhibit or reduce cortisol production pretty much less processed foods and more whole foods
so foods that are higher in vitamin b foods high in omega-3 fatty acids magnesium protein and of
course gut healthy foods to decrease inflammation in your gut as well as boost your immune system in
the end just focusing on trying to eat healthier micronutrient and macronutrient rich foods
whole foods less processed reduced sugary beverages so try not to drink your calories
try to reduce simple carbohydrates like donuts and cake i talk all about that in this carbohydrate
video i posted last week i'll link that in the description below not saying you can never have
them i'm just saying reduce so there you go guys i wanted to keep that as simple and as easy to
follow as possible i really hope this was helpful so again just a quick overview if you really want
to reduce your belly fat let's take a look at your lifestyle how it directly correlates with
your cortisol levels we need to look at the hormones and then we also need to look at
your daily living how much do you move are you strength training what foods are you eating on a
regular basis remember in healthy balance 80 20 rules so 80 of the time minimum you want to be
eating whole unprocessed foods decreasing your sugar intake moving more eating less but not
under 1200 calories keeping your stress levels low drink your water and of course sleep get your rest
all of these things combined will in turn lead to reduction of belly fat and most likely if you're
doing it this way versus drinking a magic potion that's gonna reduce your belly fat overnight
you're gonna keep it off i don't know what happens i've never tried that maybe i should do a video on
drinking one of these magic potions you guys and do like a before and after like the night before
and the next morning if you want me to do one of those videos let me know in the comments below
i think that would be really fun i'm more than happy to be your test bunny so thanks for watching
today guys if you're looking to get into strength training to help reduce your belly fat but you
don't know where to start i've got a free four week workout calendar and healthy habits guide
i'll link that in the description below if you're looking to go to the gym and start a strength
training program that is progressive overload friendly really start a body recomposition
i've got an eight-week beginner-friendly strength training program for the gym
i'll also link that in the description below or if you want personalized workouts and you want
me holding you accountable every single day i also do online nutrition and fitness coaching i'll link
that in the description below as well plus a few other free guides i created to help you guys on
your fat loss journey again give this video a like if you found it helpful and i'll see you guys next