How to Tighten and Flatten Stomach with Just ONE EXERCISE
Find out how to lose belly fat fast for a toned, flat belly without doing hundreds of crunches or sit-ups! In this video, I’ll explain why a caloric deficit is not the best way to lose belly fat and give you the true key to weight loss.
0:00 Introduction: The truth about weight loss
1:45 Weight loss and insulin
6:26 Ketosis vs. fat adaptation
7:30 How to flatten the stomach
8:33 The dead bug exercise tutorial
Link to Success Stories:
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!
Dr. Eric Berg DC Bio:
Dr. Berg, age 59, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#health #keto #ketodiet #weightloss #ketolifestyle #intermittentfasting #lowcarbfood
Thanks for watching! I hope this explains how to lose belly fat with a proper diet and the best flat belly workout. I’ll see you in the next video.
i managed to give up sugar for two months my friends saying I felt better and looked a bit more youthful walking better and faster my skin + hair looking nice , new belts & wearing new suits Thank you Dr berg
Good job
Let’s keep going strong ❤
Awesome 🎉🎉🎉 Praise God on high for your success!
Amen 🙏
Good deal
Dr Berg is reading my mind because I was just looking at workout videos. I’m trying to get in the best shape of my life this year! 💪🏽💪🏽💫
Dr Berg is the most awesome man on planet earth!!!
Yeszz but im in pre menopause and its said hormonal balance chalenges a weight loss😅doesnt stop me from doing and following his advice🥰live and learn right 😂🐦🔥💚💚💚🌟
😮😮😮
Hear hear🎉
Two weeks now. I’ve eliminated carbs and quit liquor. I increased protein and healthy fats. I can’t believe how much better I feel. Had a headache and felt poorly for 3 days. Now, I have energy to go all day. No more needed naps in the afternoon. No cravings.
How do we know you are not a marketing robot?
Write evidences, show!
@SA…..Try it to find out. Are you so lazy to find out?
@@DontTestMeAtall I have friends running robots and they create thousands of answers per sec
Are you a bot?
@ maybe
Dr Berg notes:
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!
Thank you Dr Berg!
😺👍
Thanks for summing up dude
👏👏👏👏
Thanks
Doctor I haven’t learned this much in my medical college as much I learn from you ❤
Glad you found the information helpful!
❤❤❤❤
@Drberg ❤️ and 🙏
It really is almost a crime that this type of info is not taught in medical school!
Huh 😂seriously?
We need more doctors like you pushing healthy habits Dr Berg always so nice
He’s a chiropractor. Google it.
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It’s not just lower your calories. It is lowering carbohydrate calories. Less cravings. Tap into your fat. But don’t forget regular exercise. Great video explaining efficient diets.
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Protein and fat should be priority.
I prioritised carbs > fat for way too long and it ruined my test and hormones in general. Very bad
My body is weird. Yesterday I only had food until about 14.30 because I had some errands to run so lunch was late. Then I had dinner again, which was take-away, a beef burger on its own., followed by a donut. When I weighed myself this morning, I had lost 1kg. Note that I have also started taking magnesium and Vit B supplements since day before yesterday so that could be something to note as well that my sleep was a lot better since starting with Mg. hence the weight loss despite having junk last night.
Been almost two years since i discovered this channel and adopted intermittent fasting. Has changed my life and I’m much more attuned to my body, weight, and overall energy. Sometimes I OMAD. Sometimes I go thru a 48 hour fast, and throw in 72 hour fast whenever my body tells me I need to. Never looked and felt better in my 50 years. The most consistent weight management of my life. I feel great!!! It’s not as hard as you think it’s going to be. Objectify food as a nutrient source and define what you want to put in your body. Pay attention to how your body feels with different energy sources. You’re in control. Tell your body how it should feel instead of your body telling you how to feel. Thanks Dr!
Totally agree. Sure wish this info was available back in the 60s. Looking at the goal of feeling better than eating sweets and not feeling so good. Intermittent Fasting A++++++++.
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Your comment is so real and genuine. Thank you for sharing your experience, I am struggling. I am learning from Dr. Berg, I just saw his yogurt video and made my 1st yogurt from scratch! I appreciate hearing persons experiences!
Dear Doctor Berg, I can confirm that everything you said is true! I’m 52 years old and as a child, my overweight grandma and mother tried every diet. “Potatoe diet”, “rice diet”, “egg diet” … and I ate their meals too. They lost a few pounds, gained them back … and when I was an adult, I had the same problem. I tried a lot of diets, even one where they send you meals so you don’t have to go out and shop. Nothing worked, I was hungry all the time, it was exhausting. Eventually, I gave up.
Then my doctor told me I had a mild case of diabetis, told me to never eat white bread again, throw out my candy and prescribed Metformin. I discovered your channel, never took the Metformin, threw out my sugar, went keto, lost weight within months, never went to bed hungry! In fact, I ate as much as I wanted, still lost weight. My blood sugar went down to 5,7 without the Metformin. I took Ceylon Cinnamon, Vitamin D, OPC.
I will always be grateful to you and have recommended your channel to everyone I know.
Thank you! ❤
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You made wise decisions. 🦉
So happy for you. What is OPC you said you were taking?
Yep! I ate so much on healthy organic keto! I got down to 129lbs. 😂
What is OPC?
.Who else loves Dr Berg?
High quality content.
😮😮😮
What’s not to love!
Dr nazir
Revisit the benfotiamine videos Berg lovers! I did and I’m amazed at what it’s done for me. Thank you, Dr. Berg for what you do!
Thanks Dr Berg, I am a 72yo man stopped drinking beer a few weeks ago, and first food today a bowl of blackcurrant and blueberrys with greek yogurt 2pm 5pm the last food. Pan fried sea bass in lard veg bake broccoli coli and cheese dressing lemon juice. Feeling fantastic down 6kg . you are a superstar we appreciate you very much.
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Keep it up!!
Jedna uwaga – na smalcu mieso zwiierzece, ryby i warzywa na oliwie z maslem gi
By following HEALTHY keto, 2MAD and daily morning walks, I’ve lost 55 pounds, healed acid reflux and mostly resolved my sleep! I actually eat more calories now. That is amazing because I am 54 years old and have a hypothyroid condition; I experience high cortisol too. I used to think being fat and sick was just part of being a middle aged woman. BUT, once I actually started applying the content on this channel, I transformed to a younger version of myself. Yesterday, my neighbor said I look younger too! 😉
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Me too!! I have hypothyroidism and mid 50s. I don’t do keto but eat only really food and IF.
Back to pre menopausal weight!!
Men of culture appreciate woman 😊
@betaren21 when did you begin/how long has it taken to get these results?
@@angelacooper5682 I started the journey December 5, 2023. It wasn’t a perfect path. Between Dec – May, I had lost 20 pounds overall. Then, May-December, the rest fell off fast so fast it amazed me. I think that’s because my sleep improved, and I was getting plenty of summer sunshine every day. I also believe my body got better at absorbing nutrients. It’s as if there was an inflection point.
Been following this channel since breast cancer diagnosis back in 2019 and on keto and IF ever since (20 kg). Whenever I need some useful ideas to improve my health, doctor Berg always comes with science to back his meaningful teaching. I will try this exercise. Thank you so much, doc. And Happy New Year to everyone from Jakarta, Indonesia. 🙏
Great video. It’s so difficult to get my calorie counting friends to understand this! I see them struggling with deprivation and cravings but they just don’t accept the idea of not eating for 16-18 hours per day and then eating high protein and fat during the eating window. It’s truly liberating to do a healthy version of the ketogenic diet with intermittent fasting.
@@gypsyjazzfest 👏👏👏👏👏
I can say by watching your videos along with other doctors. I educated myself…As where my PCP never educated me, just prescribed meds….I have reversed my T2D. went from A1C of 7.6 to 5.1….fasting insulin of 26 to 4…lost approx 65lbs, off the HBP meds, no more brain fog, greatly improved my deep and REM sleep, no more kidneystones and no gout flareups
i’m addicted to Dr berg videos
He should prepare a video about fighting this addiction 😂
You are not the only one😊
Me too. His voice is so soothing, I use them to fall asleep 😂
@@mabelnickner9260 Happy feeling
@citronmonet294 Ha, so true. That’s why I have no idea about most of his content, I just sleep through it 🤣
I’ll only eat twice a day been doing this for over a year now. Some days I’ll only eat once. I’ve cut out most carbs, although I will eat small portions of pasta from time to time. With my cycling to work and simple exercise routine it has been amazing how I feel and look. And I’m going to keep going. I like this lifestyle. I think the traditional breakfast lunch and dinner routine is suitable for people who have physically demanding jobs or lifestyles, but the world we live in these days is a lot more sedentary than it once was and maintaining that traditional eating routine produces a calorie expenditure and results in weight gain. I had to get acclimated by feeling hungry for a while and finding things to distract me from snacking. Like all things it seems it’s about ridding old habits and replacing them with new ones. And it takes work. Nothing is easy if it is worth anything to you.
I did tons of crunches and sit ups and made lower back problems later in life at L4-L5. Finally helpful exercise and nutrition
Two years ago, Dr Berg’s videos opened my eyes, allowed me to lose weight (50 lbs), reverse diabetes, ended gerd, and IBS. He connected me to keto and low carb and inquiring what tests to get. Having a failed CAC score saved my life with a stent. Now I exercise daily and at a gym, maintain low carb and kept the weight off except for GAINING muscle at 70. ❤
I can’t tell you how thankful I am for his initial and continued videos. I may never meet him, but I’ll always be indebted. 😊
Dr Berg, I did follow your advice. I’m on day 31.
Every thing looks different. My face slimmed down first then my neck. My pajamas are falling off and my winter coat is roomy. The scale says I lost 17 pounds. The menopause rage left at week 2. The anxiety left to. I’m so excited. Its only the first month. I’m so grateful. Praying blessings upon your everything 😊