Hello! 5 years ago I used to be like this. With lots of belly fat. Now how did
I get from this with lots of belly fat to this today?
I'm gonna show you in this video how you can lose 9 lbs of belly fat in 6
weeks and if you continue with these strategies, you will continue to lose
belly fat. That's what's coming up shortly. You stay tuned. I'll see you in a
couple of seconds. Welcome back. I'm Dr Joe of TheDrJoe.com If this is your
first time on this channel, can I extend a warm welcome to you. This is your home
of 20/20 ideas to better health. So if you haven't subscribed yet, please do
subscribe and also please don't forget to click on the notification bell
because that is how you get notified of future videos that I make. You know in
life we have all sorts of nicknames for our belly fat. Some call it middle-age
spread. Some call it beer belly. Some call it Love Handles. Whatever name you have
for your belly fat, the truth of the matter is that, belly fat does have
health implications and I'm talking about things like high blood pressure
insulin resistance leading to type-2 diabetes, heart disease, metabolic
syndrome. Now here's something you should know. As your waist circumference exceeds
your hip circumference, your risk of attracting all of those medical
conditions that I talked about actually increases. So, losing belly fat is not
just for cosmetic reasons; it's actually a health promoting idea. In this video, I'm
going to share with you a step-by-step approach to actually losing your belly
fat. But before I do that, I want to share a few principles with you. The 1st
principle is that whatever model of fat loss method that you choose, it should be
something that suits your lifestyle. The 2nd principle is that you should be
looking long-term. Not short-term. Because if you look short-term you're going to
lose the fat now but you're gonna re-accumulate the fat later on. The 3rd
principle is that we're gonna keep our cortisol and insulin hormone levels low
We need cortisol and insulin to actually survive but we don't need high levels of
them. So for us to succeed in losing our belly fat, we need to keep the level of our
cortisol and insulin hormone levels low. The 4th principle is that, we're gonna focus
our energy on diet and exercise because those are
the essential tools that actually work. Now this step by step methods that I'm
gonna share with you here today are actually very simple. But simplicity
works. So, let's get started. So, step 1. Step one is we're gonna cut out
processed carbs okay. Processed carbs. They're not good for you
if you want to lose belly fat. Sometimes people wonder: Processed Carbs...
well what does that mean? Well I've got some examples here just to put things in
perspective. So the first one here is biscuits
This is digestive biscuits. Cookies to my North American friends
another cookies okay. You cannot eat this. This is processed carbs if you want to
lose belly fat. Custard. Not good for you, if you want to lose
belly fat. You've got to cut this out
Here's the another one. Process carbs. Crunchy nuts. Crunchy nuts not good for you
if you want to lose belly fat. Got to cut that out. Another one. This is Krave.
choco roulette is called. Not good for you if you want to really lose belly fat
Okay that needs to go. Here's another. Shredded wheat. Not good for you if you
want to lose belly fat. So, we need to cut out all of these foods if we want
to lose belly fat. That's step 1. Now step 2. So what should we do in step
two? Step 2 is that, we're gonna cut out sugar. Now when we talk about cutting out
sugar, people always think about just regular table sugar. Well, it's more than
that it's actually a broad spectrum and I've got some examples here of sugary
foods that you need to cut out. So here's one. Muffins. Muffins gotta go if you
really serious about losing belly fat this has got to go
No muffins. Scones. Scones another sugar. Gotta go.
Here's one of our favorites. Doughnuts. Donuts. They gotta go
can I eat canned fruits? No, you cannot eat canned fruit. This is filled with syrup
Another Sugar Bomb. A lot of sweet stuff. These are just examples. There are more. I
just got some specimens here just to give you some examples of the kinds of
foods we're talking about. So, why should we cut out processed carbs and sugar? The
reason for this is; these foods actually caused a spike in blood sugar and once
your blood sugar level spikes, your insulin level is going to spike as well
So, there will be a corresponding spike in insulin levels. Remember, one of our
guiding principles is that, we need to keep our insulin levels in check. We
need to keep insulin levels low. So, when you eat all of these foods, insulin
levels gonna rise and insulin is a fat storing hormone. Not only does insulin
store fat, it actually stops you from losing the fat you already stored. So, insulin
is a huge sabotage as far as losing belly fat is concerned. That is why you
need to cut out processed carbs as well as Sugar. So step 3. Now we still on diet.
What should you do? Should you go low fat or low carb? Well, let's look at the
science. One of the commonest questions I get when people are trying to lose belly
fat is; should I go low carb or low fat and the answer to that question is; it
really doesn't matter and there is research evidence to support that view
Here's one. This one was published in the Journal of the American Medical
Association. Looking at effect of low fat versus low carb diet in 609 individuals
who were overweight over a 12-month period and the main finding from that
study was that (oh by the way this study was randomized) The main finding was that
there was weight loss in both the low carb group as well as the low-fat group. But
more importantly, the weight change over the 12-month period was not
significantly different in both the low-fat group and the low carb group. So,
there is proof there for you that it really doesn't matter
And here's another study that looked at the effect low carb versus low-fat diet
on mood, hunger and other self-reported symptoms and in this study both groups
actually lost weight and there was a positive effect on mood and hunger in
both groups. So, there goes the science. But here is my personal preference. I will
encourage you to go low carb without going ketogenic. Ketogenic is the extreme
form of low carb. I don't want you to go Ketogenic. I just want you to go low
carb. What do I mean by that? I simply mean that you cut out the starchy carbs. So,
starchy carbs like bread, pasta, rice... You need to cut them out and the reason for
that is starchy carbs are high calorie foods and they will get in the way of
you reaching your calorie deficit on a daily basis. Because for you to actually
lose your belly fat, you need to be in calorie deficit on a daily basis and you
just going to do this temporarily for at least 8 weeks. You do this for 8
weeks and then you can reintroduce them later on in limited amounts but for the
first eight weeks or so when you're cutting it makes sense for you to go to
low carb without going ketogenic. So, step 4. Step 4 involves exercise. Should
you exercise? Yes, you should. Because if you exercise you're gonna protect your
muscle. One of the things that tends to happen when you're trying to lose weight
is that, you lose muscle as well. By exercising you actually protect your
lean mass. You protect your lean muscle mass. So, you should exercise. My preferred
form of exercise is; weight training. You shouldn't be afraid of weight training
You don't need to go to the gym. All you need is just some simple weights. Just buy
some simple weights like kettlebells as well as dumbbells and indeed even if you
don't want to buy any of these, you can simply use your body weight for weight
training. Now should you do spot reduction? Spot reduction is when you
concentrate on working on the abdominal area. So, let's look at the science for spot
reduction. So when it comes to exercise sometimes people want to do what's
called spot reduction. That is to say they focus their efforts on the abdomen
because one will lose fat from the belly. So, they feel that well they should work
the abdominal area. Now the question is; does it work? And the short answer to
that question is: No, it doesn't. Spot reduction does not work and there is
research evidence to support that. Here's one looking at regional fat changes
where they trained just one leg over a 12-week period and the main finding from
it was that, there were no significant changes in both the muscle mass as well
as the fat mass in the trained leg compared to the control leg. The control
leg was the leg that wasn't trained and in conclusion the training program was
effective in reducing fat mass overall but this reduction was not achieved in
the trained body segment. So, the fat loss was global all over the body but not in
the trained leg. So spot reduction does not work. Here's another looking at the
arm. In this study, they were training just one arm as opposed to the other and what
did they find? They found the same thing. There was a generalized fat loss
independent of whether you a man or woman but the spot reduction did not
occur in the arm that was trained when they used MRI to scan the individuals in the
study. Next is; okay we've worked ARM, we've worked the LEG and we didn't really lose
fat from that area. How about working the abdominal area? After all, it sort of
makes sense. it's logical. Work the tummy area. Doing crunches and sit-ups. Maybe
we're going to lose fat from the tummy. Well this was actually studied over a
six-week period and the conclusion from that study was that after six weeks of
abdominal exercise training that wasn't enough to reduce belly fat and other
measures of body composition. The only good news is that you will improve the
muscular endurance of your muscles in that area. So there you go. Spot
reduction is not really necessary. You just need to exercise your whole body
and the fat will fall off. Step 5. Well, Step 5 has to do with
technique. What type of exercise you do? My personal preference is that you
should combine medium intensity workouts with high intensity workouts. The reason
for this is; high intensity workouts will help you to mobilize the fat and medium
intensity will help you to actually torch the fats. So combining medium as
well as high intensity workouts will help you to actually lose your belly fat
a lot more quickly and for avoidance or doubt, medium-intensity refers to
exercises like brisk walking, jogging, swimming and high intensity workouts
workout where you actually are flat-out. Where you'll be completely out of breath
You can turn any exercise into a high intensity just by doubling, tripling or
quadrupling the pace. So medium intensity combined with high intensity is what's
gonna do the trick for you. Well that is my step-by-step approach to
losing belly fat and keeping it off. If you enjoyed this video as usual please
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please leave them down below. I think that's about it. Until next time, well
this is Dr Joe signing out