How to Burn Belly Fat Quickly!

hey Dr jockers here today we're talking  about how to burn belly fat fast and  belly fat is a really big issue because  the more belly fat you have it's a sign  that you have more visceral fat and  visceral fat is the kind of fat that  surrounds your organs and it's very  pro-inflammatory so it increases  inflammation throughout the whole body  it's linked with all different types of  chronic diseases and increases your risk  of diabetes heart disease cancer  neurodegenerative conditions like  dementia and Alzheimer's so if you're  noticing that you have increased amount  of belly fat that is a big issue and we  really want to address that now the good  news is you can burn belly fat really  quickly in fact you can see a noticeable  difference in your belly fat I mean as  little as three to five days I mean  within a week you can really burn off  five to seven pounds of belly fat by  doing the right things and that's what  I'm going to go through in this video so  the first thing is get your protein  levels right protein is the  macronutrient that really gives you  great satiety meaning it stops Cravings  it also turns on fat burning and really  just allows you to go longer between  meals so what I recommend is get 30 plus  grams of protein within each meal  ideally from really good sources like  grass-fed beef organic pasture-raised  eggs wild caught fish so animal products  animal protein is going to be the best  source of protein for helping stimulate  lean body tissue development to stop  cravings and to help burn belly fat  quickly of course you can get some  protein from Plants you might have some  nuts or you know you might have like a  plant-based protein powder or something  along those lines and we'll add that you  know that that can be included however  most of your protein really should be  coming from animal based sources we have  things like Greek yogurt organic Greek  yogurt which if you tolerate Dairy well  it's a great source of protein you you  can do obviously grass-fed beef chicken  turkey ideally trying to get it organic  grass-fed wild caught it's always a good  strategy so that way you reduce the  amount of toxins because when you get it  non-organic or not pasture rays and it's  fed on a you know in a conventional Farm  they're going to give it genetically  modified corn and soy that's loaded with  pesticides and herbicides are going to  give the animals antibiotics they're  going to give the animals a lot of  different toxins so the toxins  bioaccumulate in the meat it's not as  healthy however  the key is really when it comes to  burning belly fat we definitely want the  protein levels optimized of course again  we want food that's low in toxins high  in nutrients right so again grass-fed  organic all the things that I just  talked about but getting your protein  right every time you eat you want to  make sure you're getting 30 plus grams  of protein in that meal so read labels  you can look up how much is in you know  four ounces of beef which I believe is  somewhere around that that 30 30 gram  level so you want to look that up kind  of figure out how much you're going to  need in each particular meal now if  you're doing strength training if you're  doing a lot of things I talk about if  you're larger particularly a man you  might need more than 30 grams I mean  when I eat I'm usually eating 50 60 70  grams of protein in a meal and that  really helps me feel satiated it helps  me maintain my lean body mass it helps  me feel stronger and healthier so you  got to find out the right protein levels  for you if you're a female that's not  quite as active then 30 grams is great  right that's a great level I think  that's you know the minimum that you  want in a meal is 30 grams when you're  consuming your meal all right second  thing is intermittent fasting and the  protein really helps because when you're  doing the protein you reduce the amount  of carbs so take out you know starches  sugars uh refined carbohydrates in fact  the only place that I like getting  carbohydrates from really especially if  I'm trying to burn fat and feel my best  is fruit so consuming fruit fine I you  know I have no issues with that but  really prioritizing the protein  prioritizing healthy fats we're going to  come back to that  that's going to help take away cravings  and then that's going to allow you to  start doing intermittent fasting and so  if you want to burn belly fat quickly  you want to make sure that you're  condensing your eating window and what  does that mean that means the amount of  time you're eating from the first time  you eat so let's say when you break your  fast in the morning or wherever whenever  you do it you know for example let's say  you break your fast at 10 A.M and then  you eat till 6 pm and you stop eating at  6 PM we call that an eight hour eating  window so if you want to burn belly fat  quickly you want to reduce your eating  window to you know at the largest at the  longest eight hours and ideally compar  you know basically compressing that even  smaller to six hours maybe even four  hours so tightening up that eating  window is going to allow your body more  time to burn fat as fuel because when  you're in that fasting window  particularly once you get past roughly  about 12 hours so again if you you know  if you finish eating dinner at 6 PM  around 6 a.m okay so the first 12 hours  you're burning the food that you ate  most recently and then you're burning  extra you know glycogen and and you know  sugar that that your muscles and your  your liver have stored and then you  start really getting into fat burning at  that point after roughly about 12 hours  you start ramping up fat burning so if  you tighten your eating window  and after 12 hours you know you're  burning fat and you can extend it to  let's say 20 hours so that gives you  eight hours where you're really burning  a lot of fat that's going to help you  burn up that extra belly fat so  tightening that eating window really  helps for some people they'll do one  meal a day  for a period of time and again this is  for like an accelerated belly fat loss  right if you want to really burn that  belly fat quickly tightening up to where  you do just one meal a day so let's say  you eat lunch every day and that's it  and you just hydrate outside of that  you're drinking herbal teas maybe black  coffee  um you know but for the most part you're  consuming little to no calories some  people will like to put maybe some MCT  oil in their coffee or maybe a little  bit of butter in their coffee but for  the most part keeping the calories out  outside of you know the the one or maybe  two meals that you're consuming during  the day so that's how you're going to  get the best fat burning effects with  intermittent fasting  but it's going to be hard to fast until  you do the first thing get the protein  levels right keep the carbs particularly  the starches uh high high sugar high  glycemic impact sugars processed sugars  keeping all of that out grains a lot of  grains keeping that out of the diet is  going to make it easier for you to do  the intermittent fasting again some  people do well on you know good amount  of carbs but ideally getting those from  fruit maybe some root vegetables carrots  beets things like that but for the most  part trying to go on a lower carb diet  where you're consuming maybe 50 100  grams of carbs somewhere in that range  or less depending on how how you feel  with carbohydrates  so somewhere on that that range  intermittent fasting number three is  strength training and movement so what I  would recommend is in the morning when  you get up go out and take a walk and if  you feel good go out and do some jogging  as well so getting movement early in the  day that's going to get you into fat  burning quicker and it's also going to  help energize your body you're going to  feel a lot better and if you're already  in somewhat decent shape actually doing  some running during that period of time  doing a little bit of cardio now at that  period of time  unless you've devoted that time as your  main workout I wouldn't recommend doing  a high intensity workout okay so we're  going to try to get at least two periods  of movement every single day one is  designated in the morning early you know  maybe within the first 15 20 minutes of  waking up  you're getting out and you're moving  your body you're walking a mile maybe  you're running that mile okay jogging  that mile all right so you're really  trying to get a little bit of cardio and  just a little bit of movement in and  that's going to help that's going to  stimulate more fat burning then later in  the day like right before you break your  fast so whenever it is that you break  your fast and you start your eating  window  right before that if possible okay and I  know not everybody's schedule allows for  this but if possible that is when you  actually do strength training or high  intensity interval training so that's  when you're lifting weights and you're  just doing about 20 to 30 minutes of  exercise so you're lifting weights maybe  doing upper body workout or a lower body  workout doing squats deadlifts lunges  for your lower body or if it's upper  body you might do bent over rows you  might do a push press like a bench press  you might use dumbbells you might do  push-ups you know whatever it is you're  using large body movements I'm not doing  bicep curls instead I'm doing large body  movements dips if I'm working my upper  body I'm doing bent over rows I'm doing  pull-ups or pull downs I'm doing  dips or a bench press or a dumbbell  press or a push-up something that's  working it's it's a compound exercise  working multiple different muscle groups  and that's going to give me the best  benefit if I'm doing legs I'm again I'm  doing deadlifts squats lunges things  like that that's going to work again a  lot more muscle groups it's going to rev  up my metabolism it's going to boost  anabolic hormones that  stimulate the production of lean body  tissue but also help you burn fat things  like human growth hormone for example  testosterone and I know if you're a  female you might hear that word  testosterone and be like oh I don't want  testosterone but actually you do women  need testosterone if you're not burning  fat effectively you're probably low in  testosterone so doing squats or  deadlifts it's going to boost your  testosterone in a healthy way in a  healthy range for a female so she can  burn fat more effectively so she can  have better mental health so she can  um uh really have better energy better  better drive and better endurance and so  you're going to feel a lot better with  the right amount of testosterone those  kind of movements are going to help you  with that so again early in the day  trying to get movement cardio uh then  later before you break your fast doing  some sort of strength training and  that's going to really give you the best  benefit if you only have one time to  exercise then that's when you do your  strength training and then throughout  the day as much as possible just try to  get moving right go on your lunch break  take a you know a short walk if you can  walk around your office whatever it is  you're able to do try to get movement in  throughout the day and of course try to  get some resistance training in at least  three to four times a week doing  resistance training so three to four  times a week at least if you can do it  five days a week great okay and  Alternate muscle groups upper body one  day lower body the next upper body the  day after that's going to give you the  best benefits to burn belly fat quickly  number four this is critical this  actually should be number one stop bad  fats that's going to be your corn oil  your soybean safflower cotton seed  peanut Sesame canola oil corn oil those  types of seed oils are very inflammatory  hydrogenated oils if you see partially  hydrogenated oils very toxic and  inflammatory for the body they will shut  down the ability to burn fat for fuel so  you got to get rid of those and I should  add in there things like high fructose  corn syrup I already talked about you  know making sure we get rid of refined  carbohydrates so high fructose corn  syrup any sort of you know Corn based  ingredients really I mean we definitely  want to get rid of those corn starch  corn starch is very high glycemic so we  want to make sure we get rid of that bad  bad fats and all of those high glycemic  sweeteners getting rid of those and  instead increasing healthy fats just  like the protein we want to get some  good healthy fats the fats I really like  are going to be the fats we find in  grass-fed organic animal products all  those are great grass-fed butter is  fantastic tons of conjugated linoleic  acid which is a fatty acid compound that  stimulates fat burning so it actually  the more CLA we're consuming the better  we're going to be at Burning our belly  fat it also has compounds carnitine  carnosine different things like that  that we find in general in grass-fed  animal products that help turn on fat  burning as well so we want to get  grass-fed butter Tallow which is uh  basically a beef fat that's really good  for your body as well lots of CLA in  there extra virgin olive oil I'm a huge  advocate of that that's got polyphenols  like adiocanthals and hydroxy tyrosol  that reduce inflammation in the body and  turn on fat burning so getting some  extra virgin olive oil fresh pressed  ideally in a dark glass bottle that's  going to help you with fat burning  avocados have a very good fat in them as  well that's that's good and healthy for  your body so those are the main fats  that we want to be consuming are those  ones and then good sleep okay we want to  make sure we're getting really really  good sleep so ideally going to bed  shortly after the sun sets now it can be  tougher in the winter but I I usually  try to tell people to wind down after 9  pm don't have any goals start really  relaxing your body ideally getting some  blue light blocking glasses which are  little glasses you can find on Amazon I  like the swanwick brand but basically  they block out Blue Light which tells  your your brain that it's daytime and so  we want to make sure that we're telling  our brain it's night time by blocking  blue light we allow our melatonin sleep  hormone levels to naturally rise which  will make us feel a little bit more  sleepy and that's good because at night  we should be sleeping and so ideally  we're going to bed around 10 pm  the the time frame between 10 pm and 2  A.M is when our body will produce the  most human growth hormone the most  growth hormone which is this incredible  fat burning natural hormone that we  produce the key is if we are awake and  we're exposed to Blue Light we are  suppressing that growth hormone  production if we are not exposed to that  blue light and ideally in a really dark  environment you may not be sleeping but  ideally you're sleeping you're going to  naturally boost more of that growth  hormone so if you're laying in your bed  getting ready to fall asleep you're  already starting to boost that growth  hormone and then as you fall asleep  growth hormones going up that means  that's going to turn up more fat burning  and so that's going to help with the fat  burning effect and I remember how I  talked about that 12 hour difference  like you start burning fat more after 12  hours of fasting well if you're sleeping  well you actually speed that up and you  actually get better fat burning even  while you're sleeping so you know a lot  of people want to burn fat right while  they're sleeping well getting to bed  early is a critical component to that  making sure you're not exposed to a lot  of blue light that come from our devices  a lot of the lights around our house  after dark we want to make sure we  reduce that dim all of your lights put  on some blue light blocking glasses you  can still get on your device there's  usually a setting eye flux setting that  reduces the amount of blue light but  also have blue light blocking glasses as  well to not suppress the Melatonin good  sleep absolutely critical for fat  burning getting rid of that extra belly  fat number six is sun exposure so  getting out getting sunshine and I know  when we think about Sun we think about  vitamin d and vitamin D is really  critical right it's a pro hormone it  works in every area of our body it's  super critical for the immune system  brain health but also for fat burning as  well on top of that sun the sun rays  there's natural infrared that we get  exposed to and infrared is very  anti-inflammatory infrared also helps  boost the mitochondrial melatonin levels  which help to make sure that the  mitochondria are healthy and strong it  actually acts the melatonin in the  mitochondria is a really powerful  antioxidant that cleans up oxidative  stress and allows the mitochondria to  function well  mitochondria within the cells of our  body or what burn the fat so the  healthier the mitochondria the more fat  we're able to burn  so good sleep very important for that  getting regular sun exposure very  important for healthy mitochondria that  can burn fat for fuel so getting sun  exposure every day ideally on as much of  your body as possible so it's a little  easier  in the warmer months you know go out to  the pool  make sure you're getting as much of your  body exposed to the Sun as possible  obviously we don't want a sunburn but we  still want to get really good sun  exposure you know before you put on the  sunscreen before you layer that on make  sure you're getting at least 20 to 30  minutes or whatever your your your skin  color your skin texture is able to  tolerate before you burn make sure you  get that because that's when you get the  best benefits once you put the sunscreen  on  the benefits of the sun reduce you're  still getting benefits so better to be  out there but those benefits start to  reduce so I recommend getting some sun  exposure without sunscreen before you do  that and that's going to help you burn  belly fat and again getting as much of  your body exposed as possible is going  to speed that process up so go in your  backyard or go wherever you can in a  park be able to take your shirt off you  know if you're female you know you can  still have like a sports bra or  something like that try to get some  privacy if you need to but getting out  getting as much sun on as much of your  body as possible really powerful  strategy to burn belly fat and improve  your energy levels and improve your  brain there's so many great benefits  your immune system  so that's number six number seven is  strategically use heat and cold exposure  so using very high heat and this could  be for example like for myself I played  basketball with my my sons yesterday  right and I was sweating sweating  buckets when I was done and so I was  exposed in the summertime to high heat  right there and working out in a sense  right playing with with my kids and so  that's high heat exposure getting my  body temperature as high you know at a  very very high temperature rate should  be uncomfortable temperature right where  you're like oh man that really wiped me  because it was uncomfortable so one way  you can do it this is the inexpensive  way is get outside particularly in the  summer months easier and you exercise  right so that way you're stacking some  of these things and getting that heat  exposure when you get that heat exposure  your body releases these heat shock  proteins that help clean up inflammatory  damage they also help stimulate fat  burning and improve mitochondrial Health  now  another great way to do it is infrared  sauna or really any type of sauna it  could be a steam sauna so it could be a  dry sauna could be  a steam sauna any kind of sauna Works  infrared I think is the best for overall  anti-inflammatory and fat burning  effects because the infrared will also  penetrate deep into the system improve  mitochondrial Health but both types of  saunas will activate the heat shock  proteins and help you burn fat more  effectively so try to get a deep sweat  you know at least two to three times a  week to really burn fat effectively if  you can do it every day that's amazing  okay so that's number seven in the num  and then combined with that is cold  exposure so we do the uncomfortable heat  but then we also want to do  uncomfortable cold inexpensive way to do  uncomfortable cold is take a cold shower  or finish your shower so it's it can be  hard to get in when the shower is cold  for a lot of people what I do is I just  turn the shower on count to three and I  go in right and you know how it takes  like 30 seconds or whatever to warm up  that first 30 seconds I'm getting that  cold exposure  and really challenging my body and I  just kind of pump my muscles and that's  getting blood flow going that's  activating uh those cold shock proteins  so we have heat shock and we also have  cold shock proteins that clean up and  scavenge inflammatory waste and detox  the body they also help to help our body  get rid of bad mitochondria and turn on  the production of good mitochondria so  we can burn fat more effectively for  fuel so that's what I do and then I  finish the shower cold now for a lot of  people  it's too uncomfortable to get in cold  but once you know the warm water helps  with soaping and kind of you know it  takes out the grease takes out the soap  so we kind of want that warm component  to it but once you're done with that  finish your shower this is what I do is  I finish my shower on cold  and I try to get one to two minutes in  cold and again I'm just kind of pumping  my muscles kind of like this kind of  doing like a partial Squat and just  pumping my my arms back and forth and  that helps naturally my body to warm to  warm up right helps improve blood flow  helps increase endorphin production  which makes me feel amazing increases  norepinephrine which is a stress hormone  that gives better alertness and focus  and energy throughout the day you will  notice a dramatic Improvement in your  energy level sustained energy throughout  the day if you do this you will notice  your energy is improved and going back  to our title you will it will burn your  belly fat quickly right along with  stacked with all these other strategies  if you get the cold exposure so again  cold showers great  if you're able to afford it you can  create you know in a sense a  a a cold water immersion tank right  there's a lot out there that you can  purchase some great ones out there uh  you know if you just type that into  Google you'll find a bunch or YouTube  you'll find a whole bunch of different  cold water exposure tanks right where  you're basically just getting in  freezing cold water and that's amazing  if you're able to do that if you're able  to afford something like that that will  really help it makes it easier to get  two three minutes in there but the  research shows that if you're able to  get you know two plus minutes of cold  exposure like that that will  dramatically improve your fat burning  ability it will improve your  mitochondrial Health you will notice  improvements in your neurochemistry  better dopamine norepinephrine  production more endorphins so you have  less pain better focus better energy  throughout the day so really great stuff  there  so when you stack these seven things we  talked about nutrition we talked about  intermittent fasting we talked about  movement and strength training we talked  about good sleep really prioritizing  that sun exposure getting infrared  exposure uh you know as well as just  overall sun and then we also talked  about heat and cold exposure when you  stack those things that's going to give  you the best chance to lose 5 7 10  pounds of belly fat in a week or two  right really quick fat burning effect uh  you know getting your blood sugar stable  helping you turn on better energy  throughout the day and seeing a huge  jolt in your overall physical well-being  so guys try that out and uh you know  definitely if you have if you're  enjoying videos like this be sure to  subscribe to my channel and share this  video with anybody that you know and  care about it as well thanks so much for  doing that thank you for being a part of  our community we'll see you guys in a  future video be blessed