Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast6 Jan 2024

The Best Diet & Exercise for Stubborn Belly Fat

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Today, I’m going to cover the best ways to get rid of belly fat, central fat, or mid-section fat.

Belly fat or visceral fat is fat that is outside of the fat cells—it’s in the organs, especially the liver. If you have belly fat, you have a fatty liver.

Insulin resistance is what leads to fat on the liver to begin with. Insulin is a fat-storing hormone, and it prevents weight loss. Cortisol is another hormone that can make it difficult to lose weight.

How to get rid of stubborn belly fat fast:

1. Reduce stress and support sleep by doing aerobic exercise (long walks or physical work). Burn fat by doing high-intensity interval training without overtraining (two to three times a week).

2. Get your body into ketosis. Reduce the amount of carbohydrates and sugar in your diet.

3. Don’t consume excess dietary fat, but don’t go on a low-fat diet either. Don’t consume less than 75 grams of fat per day.

4. Support your liver. Consume apple cider vinegar (1 tbsp. apple cider vinegar mixed into 12 oz. of water). Take milk thistle and berberine.

5. Do OMAD (one meal a day). Intermittent fasting is the most important thing for fast weight loss and to support a healthy body. Consume red meat several times a week when you do consume meals.

6. Stay aware of what works and what doesn’t. Evaluate your environment, create healthy habits, and stay consistent.

DATA:

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://pubmed.ncbi.nlm.nih.gov/31610...

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