I'm going to share with you 10 steps to lose belly fat fast for my experience.
- Tip #1 Eat more fat-burning foods.
And really, remember
this.
Here's sort of the
secret ingredient.
You need to get fiber,
protein, and healthy fat, those three things, in every single meal.
So fiber, protein,
healthy fat, and I would also say phytonutrients is sort of the other thing
there.
So fiber, we know,
helps cleanse the colon, we know it helps you detox, and really, it helps you
stay fuller longer.
So number one, you've
got to get fiber in your diet.
- Tip #2 get more protein.
Protein is what you're
gonna turn into muscle, and muscle actually burns body fat and what keeps your
metabolism elevated.
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- Tip #3 healthy fat.
You want to switch
your body from being a sugar burner to a fat burner, so consuming a diet where
your body's actually burning more fat and you're eating a lower amount of carbs
is typically better for the body.
And then, number four,
you want to get plenty of herbs in your diet, things like turmeric, cayenne
pepper, ginger, basil.
These herbs actually
contain compounds that activate fat-burning things within your body.
For instance, cayenne
pepper contains capsaicin, a compound that's thermogenic that actually helps
you burn body fat.
So again, by getting
in every meal fiber, protein, healthy fat, and some type of herb, it's actually
gonna help you burn fat and lose weight.
What this might look
like is for a breakfast smoothie, you might put in one scoop of bone broth
protein powder.
There's your protein.
You might add in a
tablespoon or two of chia seeds.
There's your fiber.
Then you're going to
add in some healthy fat, maybe a little bit of coconut milk, and then herbs,
you're going to add in maybe some cinnamon and ginger there as part of that
smoothie.
But again, that's an
example of a perfect meal that's gonna help you burn fat.
Similar thing for
lunch.
Salad, you've got a
lot of lettuce there and vegetables.
There's your fiber.
You add in maybe some
salmon.
There are protein and
fat.
Or chicken breast,
there's protein.
Some olive oil.
There's your healthy
fat.
And then sprinkle on
some of the herbs, maybe some dill, maybe some garlic, some rosemary,
Italian seasoning like
basil.
Those are the type of
meals that are going to help you burn fat and burn it fast.
All right, let's talk
about what you've got to avoid and get out of your diet.
If you're consuming a lot of sugar and conventionally, especially, processed grains, your body's going to store those as body fat.
So again, get rid of
the sugar.
Listen, sugar is
hidden everywhere.
Fruit juices, that's
sugar.
Wheat bread products,
white bread products, pasta, potato chips, all of these are processed.
They're high in sugar
or really quickly digestible carbohydrates.
You want to get those things out of your diet completely.
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- Tip #4 intermittent fasting.
Fasting has been used
for thousands of years to support the body in burning fat and burning it fast,
and so one of the popular forms of fasting that there's a lot of research behind
today is intermittent fasting.
Now, most of us eat
right when we wake up in the morning and even do a snack before bed.
With intermittent
fasting, you're typically eating in-between, like, in maybe a six-hour window.
So what you're going
to do, basically, you're going to skip breakfast, and maybe your first meal
will be around noon or 1:00.
You'll eat another
meal around 3:00 and another one at 6:00, but that be a very simple example.
Your first meal's at
noon, your second meal's at 3:00, your next meal's at 6:00, or maybe you're
just eating two meals a day, one at 1:00, one at 5:00 or 6:00.
But again, you're
giving your body a larger period of time to cleanse, to heal, for your organs to
function, specifically, and it actually allows your body to release more human
growth hormone, which, in turn, can help you burn body fat.
So again, intermittent fasting can be a great way to burn fat as well.
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- Tip #5 HIIT workouts.
That stands for high-intensity
interval training, also known as burst training, or Tabata workouts also fall
into this category.
HIIT training is
exercising like a sprinter rather than a marathon runner.
When you exercise like
a sprinter . . . think about a sprinter.
If you've seen some of
those gold medalist runners, they're very lean.
I mean, it doesn't
look like there's an ounce of body fat on them.
A lot of people today
get on the treadmill, they go at a slow, steady pace.
Think about what a
marathon runner looks like.
Most of them actually
do store some belly fat.
They don't have this
ripped six-pack.
Versus sprinters,
they're so toned, they're so defined.
You want to exercise
like a sprinter rather than a marathon runner or do a combination of some
weight training with burst training or a high-intensity interval training,
hands down, the best way to burn fat.
One example of this
could be getting on a bike maybe in a spin class, and you go really hard for 30
seconds, you go easy for 30 seconds.
Or going to your local
track or on a treadmill, you're running for a minute, you're walking for a
minute.
Those are some examples of doing that high-intensity interval training that works for burning fat fast.
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- Tip #6 Reducing stress.
Emotional stress will
absolutely cause cortisol to increase, which, in turn, can lower melatonin
production and human growth hormone, which will cause you to store body fat.
So you know, reduce
stress.
A great thing to do is
go out in nature and go for a walk.
One of the things I do
is I go to my local park and go for a walk out in nature every single day.
That's
stress-relieving.
You can also get out a
sheet of paper.
On one side, write
down all the things that are stressing you out.
On the other side,
write down all the things that bring joy to your life that you love doing.
Schedule in the things
you love.
Take these things that
are causing stress, and find ways to get them out of your life.
By doing so, it
actually helps you burn fat in a hormonal manner.
Getting more sleep.
This is crucial.
I saw a recent medical
study that showed if you are getting less than seven hours of sleep a night, or
six hours less as well, what happens is your body stores more body fat.
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- Tip #7 get plenty of quality sleep.
Go to bed earlier is
really one of the keys to doing that.
I recommend going to
bed the very latest 11:00, ideally closer to 10:00 at night or earlier, and by
doing that, you're going to put your body in a state to where you're going to
get better-quality sleep.
In fact, I heard
somebody say once, every hour of sleep you get before midnight can count as
double the amount of restful sleep you'll get during the night.
If you think about our
ancestors, it would get dark earlier and they would go to bed probably an hour
or so after it got dark.
They would wake up
right before sunrise.
Today, we definitely go to bed much later than we should be, but again, medical studies have proven getting eight hours of sleep a night of quality sleep can absolutely help you burn fat and lose bad belly fat and weight.
- Tip #8 try a ketogenic diet.
Now, this is, again,
causing your body to switch from being a sugar burner into a fat burner.
Imagine this.
Every time you wake up
in the morning, you look leaner and more fit because your body has been burning
body fat even while you're sleeping at night.
That's the key to the
ketogenic diet.
You're eliminating
almost all carbs from your diet, and you're consuming lots of fat, a small to
moderate amount of protein, and a little bit of fiber, and that's really it
during your diet.
You also, during a
ketogenic diet, you want to get a lot of coconut oil in your diet, a lot of
avocados, a lot of healthy other fats and oils like wild salmon in your diet, a
diet very high in fat.
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- Tip #9 add metabolism boosters to your diet.
I actually believe one
of the best metabolism boosters is bone broth.
Bone broth contains
certain types of amino acids that support metabolism.
You can actually get
bone broth in a protein powder form into a bone broth powdered protein in a
smoothie every single morning that's great.
Also, certain herbs
like capsaicin, which is found in cayenne pepper, has a thermogenic nature.
Cinnamon contains
cinnamaldehyde, which is great for blood glucose levels.
Ginger is very warming
to the body.
It can help burn body
fat as well.
And also doing
adaptogenic herbs, such as holy basil and ashwagandha, and Rhodiola is great
for rejuvenating the adrenals and thyroid, which, hormonally, can help you burn
fat and lose weight.
So again, add in more
herbs to your diet, add in some bone broth.
By doing that, that's
going to help take your metabolism to another level.
Now, in terms of
exercise, this is important.
I mentioned earlier
you want to do a lot of HIIT training or burst training, exercising like a sprinter.
In addition, you want
to do some weight training, and you want to do some core workouts, where you're
working your core.
But actually, the most
beneficial type of workout for burning belly fat is working your largest muscle
groups, such as your legs and your back muscles.
You really want to
burn fat, do lots of body weight squats, so heavier weights or moderate
weights, but lots of squats, lots of deadlifts, lots of lunges.
Working your legs in
weightlifting actually is going to help you burn fat and then also doing larger
muscle groups.
Like, your back has
really large muscle groups, your lats, your rhomboids, so doing pulldowns and
pullups or rows.
Those exercises are
all great.
Again, legs plus core
plus back are probably the best overall workouts for getting that six-pack or
at least that really lean stomach that you've always wanted.
- Tip #10 work out on an empty stomach.
Probably the best time
to work out is you wake up first thing in the morning and you work out and then
you eat after your workout.
But again, working out
on an empty stomach, especially first thing in the morning actually can help
raise human growth hormone, which is amazing for anti-aging, but burning fat
all the time.
So again, if you
really want to lose weight, work out on an empty stomach and practice.
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Summary of the tips 10
·
Number one, remember,
eat those fat-burning foods.
·
Remember, getting
healthy protein in your diet, such as bone broth and wild-caught salmon and
chicken breast and grass-fed beef, getting more healthy fats in your diet from
coconut and avocado, getting more fiber in your diet from chia seeds and
berries, and then remember, getting lots of herbs in your diet can be
beneficial as well.
·
Eliminate and avoid
sugars and grains.
·
Practice mindful
eating.
·
Eat like an Olympian.
·
Practice intermittent
fasting, so skip breakfast there.
·
Do HIIT workouts.
·
Reduce stress.
·
Get more quality
sleep.
·
Try out a ketogenic
diet.
·
Add metabolism
boosters, such as cayenne pepper and rosemary and cinnamon, those types of
herbs to your diet.
·
Work out your legs,
especially, and your core.
·
And then, also,
workout on an empty stomach.
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Hello, my name is Jack Sparrow. I'm a 50 year old self-employed Pirate from the Caribbean. 
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