this is how you use intermittent fasting to aggressively lose belly fat
hey wellness warrior it's dr zyrowski and it is no secret that in the western diet
there is too much food consumption and too often and what this does is this primes your insulin
pump all day long and it leads to a problem called insulin resistance this essentially means that
you have too much sugar floating around in your blood and your body is unable to put that sugar
into the cell and there's a few key signs that you can look out for if you're struggling with
high insulin levels in insulin resistance now the one that we're really focusing on today
is belly fat okay when you have belly fat you want to think insulin insulin insulin how can
i get insulin down in my body so i can lose this belly fat but there's other key signs that you can
look out for to determine if you have an insulin resistance issue because this is important to know
if you're trying to lose belly fat it gives you a good idea of how hard you're going to have to work
how much effort you'll have to put forth if you truly want to get to the bottom of losing
that belly fat and most people like myself we do and so therefore here's some of the key signs to
watch out for so one is going to be hypoglycemia and this means that you are going and having low
blood sugar this may happen between meals this could happen in the morning and essentially it
can cause mood changes it can cause dizziness and also just make you not feel too well so
hypoglycemia is definitely a key sign and this is going to happen often because what happens is that
when you consume food you have high blood sugar but in between your blood sugar just plummets and
doesn't feel good next is going to be tired after eating so if you eat a meal and you're finding
yourself fatigued all the time that's definitely a key sign hunger and cravings now if you're craving
sugar and carbohydrates all the time this means that there's a good chance that you're
suffering from some degree of insulin resistance next is blurred vision thirsty all the time
and then also constant urination okay so as we develop this issue of insulin resistance it puts
on belly fat and so that's why i said if you have excess belly fat you really want to get rid of
it we have to be thinking what do we have to do to drive that insulin down and that's why we're
talking about fasting today now if we use fasting it will drive our insulin low and it will help us
target that belly fat leading to the stimulation of lipolysis which is going to be the breakdown
of those fatty acids so that they can be used for energy and not stored around your waistline so as
you're trying to target the stubborn belly fat you may find that you're exercising and eating right
but it's still not enough you still have insulin resistance pre-diabetes pcos whatever it might be
and the reality is i see all the time when working with people that in order to break through that
plateau and actually get you results you need to start implementing some levels of fasting which
we're going to talk about in this video so stick around to the end but before we talk about that
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to get started today now as we look to fasting in order to target that stubborn belly fat here's the
methods that i love to use because it works so well now first what we like to start with is 16
8 intermittent fasting and you can do this five six days a week and then one day a week i like
to throw in a 24 hour fast okay this is very good because this doesn't put you in a position
where you're cutting calories too low which causes some other concerns which i'll talk about in just
one minute but it allows you to really push down those insulin levels drive down your blood sugar
and get you the results that you're looking for and so those are the two ways that i like to fast
every single week now one day a week and i really suggest this one day a week you should be eating
a full three meals eat throughout the entire day because what we want to do is we want to create
something that i call metabolic confusion and the reason that i think this is so important is
because if you are patterning your metabolism it's just like going to the gym and working out and
doing the exact same workout every day you find yourself in a rut you're not getting any results
and you plateau so we have to break through that plateau and as i mentioned before in order
to break through a weight loss plateau fasting typically is the next step now we have to remember
with fasting our goal is not to starve ourselves it's very important that we're eating adequate
calories but the one thing about fasting that tends to work out pretty nice is it does create
a natural calorie deficit now the reason that that is a good thing is simply because on average
people over consume around a thousand calories a day so if using fasting helps you eat the proper
amount of calories and cut down a little bit that's a really good thing now what we don't
want to do is put ourselves in more than a 500 calorie per day deficit and the reason for that is
because if you do that for a long period of time you can actually crush your metabolism what the
research shows is that if you have a 25 reduction in your calories for more than three months
it can actually decrease your metabolic rate by as much as 10 percent right and this is why we love
fasting for targeting belly fat simply because we do not end up getting that metabolic decline with
fasting in fact research shows that short-term fasting will boost your metabolism by as much as
14 so that's huge we want to boost our metabolism not decrease our metabolism so let's say as you're
on this journey to targeting that belly fat and we already mentioned insulin we have to drive it
down blood sugar we have to drive it down and if you have belly fat you are not adequately driving
it down let's say you start doing the 16-8 you start doing a 24-hour fast once a week but then
you want to go a little bit further in order to drive better results there is more that you can do
now the more that you can do is put in a 48-hour fast i love 48-hour fast i like to do them roughly
bi-weekly i think what i find for myself to work out as a really good schedule is i'll
do a 24-hour fast one week and the next week i will do a 48-hour instead of the 24-hour and so
if you throw that in bi-weekly that's really good and you can even do a three-day water fast now i
don't recommend doing a three-day water fast any more than once a month and i really push that we
have to be careful with this fasting okay there's no reason that we should be going above and beyond
some of the things i'm mentioning here there's no reason that we should be pushing ourselves into
that mode of like starvation right because we are hurting our metabolism if we do that and our whole
goal is to boost our metabolism so in our eating window we need to get adequate calories we need
to make sure that we're hitting the proper calorie mark and we're taking this step by step where we
do 16 and 8 we try the 24 we try the 48 hour we try the three day in order to get better results
these are things i love because with fasting we maintain muscle mass we burn fat we help reset
our metabolism and in fact if we do it correctly like the way that i'm mentioning it here what we
can do is we can actually drive up our metabolism to just turn your body into a fat burning machine
your body doesn't need all that stored fat you are not going to starve in the near future we have
grocery stores things are very different today than it was back in primal times our bodies are
very smart fat storage is a survival mechanism to get us through but if you're walking around with a
lot of it then you have a lot of fat to last you a lot of fasting days so make sure that you're
always taking a really smart approach to this when it comes to losing belly fat i think that fasting
is the most scientific way that you can actually focus on losing belly fat today it breaks through
the plateaus it gives you the results that you're looking for and does this without all the negative
side effects that you get from eating six small meals a day in cutting your calories to a huge
deficit which eventually leads to crushing metabolism fasting does not do that to you so
i hope you enjoyed this video if you like this one i think you'll really like this one right here