Can't Lose Stubborn Belly Fat? (JUST DO THIS!)
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- Опубліковано 30 лип 2023
- If you are wondering how to lose belly fat without exercise, you’ve come to the right place. In this video, I am going to show you exactly how to get rid of belly fat without exercising at all. Losing belly fat is a simple process but requires a little bit of knowledge and know-how.
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To lose belly fat, especially without exercise, you need to understand why exercise is not going to be enough to stimulate fat loss. Take a look at popular exercises that are used to burn fat; walking, jogging, sprinting, and even burpees. Walking and jogging provide minimal caloric burn which is not enough to put you in a caloric deficit. Sprinting and burpees, while providing a greater caloric expenditure, cannot be sustained long enough to really make a difference.
If you walk for an hour, you are likely to burn 264 calories. This can be completely undone by eating a snickers at 215 calories. Think you might opt for a healthier snack like a yogurt? Well, that can just as much damage at 240 calories. This brings up the point that you need to make smarter choices when you choose what to eat.
A big problem that people have when it comes to getting rid of belly fat is that they believe because they exercised in some way, they can reward themselves with a "cheat meal". This way of thinking is what causes a lack of progress when it comes to losing any kind of fat. Replacing the calories burnt with this "reward" simply means that all the work that they did to burn calories has been for naught. Worse still, if choosing a calorically dense meal, they can actually cause more damage by eating more calories than were burned in the first place.
Some might think certain foods are “healthy” or “clean” but don’t realize the amount of calories that their meals are packing. Remember, to burn belly fat, you need to be in a caloric deficit and making the wrong choices in what you put into your body can compromise that. Many meals you find at restaurants, while looking healthy, actually contain over 1,000 calories per meal.
A good place to start is to educate yourself on foods that are less calorically dense. What you can do with this information is make meal swaps. A few examples include changing chicken parmesan to citrus grilled chicken. The fried breading and cheese are packed with calories that can easily kill any deficit that you thought might have been in. This plate averages 800-1100 calories whereas that grilled chicken meal checks in at 400-700 calories.
Another example on food swaps that you can easily make includes changing white rice out for cauliflower rice. A standard serving of white rice contains around 240 calories while the same amount of cauliflower rice checks in at 20 calories. That's a lot of calories you could be saving just by making a single, easy swap.
There are some easy swaps to make that you have likely tried before such as swapping out soft drinks and soda for sparkling water (something that contains zero calories in each can or bottle). The swaps don't always have to be drastic or difficult, but again, require a bit of knowledge and education.
The next step you can take to burn lower belly fat is to limit the portion sizes of your meals. If you are making healthier choices but eating too much of said meals, you are not achieving the caloric deficit required to burn fat. Some of the meals I show you look very similar, but changing the portion sizes of some of the ingredients can make a huge impact on how many calories you consume.
Now, while being in caloric deficit is the key to losing belly fat, it doesn't stop there; this is where exercise becomes important. To avoid being "skinny fat" you will need to build muscle too. Doing this will give a more appealing aesthetic as well as increasing your resting metabolism - allowing for a more forgiving caloric goal and diet.
Two recommendations I have to make this all stick for good is to avoid time aversion eating. If you have heard that eating after 6 PM is going to make you fat, you've been lied to. This is nothing more than a myth and if restricting yourself to a time is making it harder for you to stick to a solid meal plan, then you need to throw this notion out the window. My next recommendation is to increase your protein intake, because as you build muscle, more protein is required and is more satiating than carbs and fats but less calorically dense, which will help you keep you on track to lose belly fat.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Навчання та стиль
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First
I never win lol 😂
Thank you !!
Missed, classic
@alwaysachance217 did you actually win?
In 2018, I got into the best shape of my life when one of your videos randomly appeared in my feed. However, since 2021, I completely lost the consistency and returned to the worst shape of my life. Surprisingly, you popped into my feed again, and I'm taking this as a sign!
Haha same thing here... I'm not at the worst but definitely fell off the horse
This time go beyond the motivation. After the motivation fades away, which is natural and inevitable, make discipline the primary focus. Discipline is what makes the trick.
Also when you address a solid why, then things that you’re currently try to do, will become habits and a lifestyle.
Eating healthy while enjoying what you eat is easier than many people think.
Good luck have fun and get to the best shape of your life again, better than your previous best 💪🙏
@@Alex722 This is the way!
Breh. Literal same boat. 2017 have never felt better or been in better shape. Let myself down. Its time to get after it!!
Same brother. Get back on the wagon and reap the benefits of being healthy in every day life.
Who else knew exactly what he would say but clicked on the video anyway?
I did....no new information there. They all say the same thing.
@@ThanosNodecos mostly the answer is same
I was surprised expecting him to tell me to do face pulls
I knew it, but I still needed to hear it 😢
Jeff dropping the truth as usual. You simply can't sneak around nutrition, it has to be the basis of your lifestlye. No ifs, no buts. Everything else is bonus
Aww! Dang, you called me out man... Thank you. A cheat meal into a cheat day into a cheat week is exactly where I'm at right now. Trying to turn it around
I knew this.
But still, when a proffesional tells me - it feels better!
Thx for doing this!
I love the energy in your videos!
God bless!
Your consistent emphasis on the importance of good nutrition is always welcome and warranted! Thank you!
This man never gets old, great video Jeff
What is important overall is to not beat yourself up if you make mistakes. Stay consistent with diet and excercise and you can do it. I have went from 18st 10 to 16 st 12 and put on muscle since March this year. Doing Cardio and weights and following alot of Jeffs good advice.
You’re so right on everything ! My problem is I do beat myself up. When I don’t feel that great to go walking or lifting.or I how I look
Losing the excess weight takes time, I hit a few bumps in the road, key is to look at your overall health as Jeff describes here.
I had a little backslide and slowly brought myself back in line
It's a long road so it'll even out
@BillHallProductions Exactly. No one is perfect. Do your best and be consistent and forgive errors, but keep at it and you will make a huge change.
@geno5169 Think of it as improving how you feel first and eventually weight loss and being the best version of you will be the end product. There are enough people in the world who will pick you and others apart. Don't help them by self destroying over your own self image. So what if you don't look a certain way, I bet you have your own unique qualities that make you a cool person to know. Have a good outlook on yourself. Work on yourself and your passions in life and things will come good for you.
Thank you! Priceless info!
I think I’ve watched about 50 of your videos over the last few months. Appreciate them so much. Great info, thanks from australia
You are so informative and passionate about helping others to be healthier, every video of yours is so detailed, thank u
I've just plateaued and this is exactly the reminder I needed to revisit my diet and make sure I'm making the right caloric choices even with healthy foods (and gotta get that protein-- one of my hardest battles). Down 91lbs, with 39 left to go. 13 months and counting.
Holy shit down 91 lbs! That's amazing
If you’ve been in a deficit consistently the whole time, look into adaptive thermogenesis and consider a diet break. It can help boost your metabolism and break through plateaus.
@@stlbigbad23 i just broke down and had a taco bell pizza meal. I'm now going to call that adaptive thermogenics now.
It was the first cheat meal in a while
@@stlbigbad23exactly, they’ve shown in 2 groups, one that( I forget the duration) but let’s say was in a caloric deficit for 8 weeks straight compared to a group that did it for 4, ate surplus for a week, then did it again had better results.
Had two slightly bad weeks on food already losing my six pack. Got to keep consistent no matter what. Learnt a lot as a pt from this channel. Great exercises and indepth content
From 2 weeks of bad? ;0 come on
Thanks Jeff, I know this stuff but it's always helpful to be consistently reminded to keep consistent and keep motivated when things get difficult - love this channel.
It's always nice having these reminders
Great video Jeff, thanks a lot. I appreciate the work you do. You're a great person
Great video Jeff! 💪🏾👏🏾👏🏾
Jeff never cease to amaze me when i need something, this vids just pops up.
Respect jeff, you help me maintaining my body even im not in a gym anymore.
Thx for the vids 🔥🔥🔥
Phenomenal information at the exact right time for me. The food comparisons were a really great help as well and I very much appreciated it. Great video, thanks for your hard work! I'm going to put it to good use.
Best vid in a while. Factual, educational and both intuitive and inspirational. Thanks, bud.
Again another informative vid from jeff alot different then most others about weight loss,big eye opener and smarter information to retain daily on your food intake Can't outrain a bad diet!
This is encouraging and seems very doable! Thank you😊
Always the best advice!! Thank you Jeff
This is exactly the video I needed today. Need to step up my nutrition; had no idea how much protein I needed. Thanks Jeff and team 👍
Carnivore "diet", look into it & do your own thing
@@bubblechaser5369 yeah I’m not so sure that’s for me. Family history of high cholesterol and heart disease. Plus it’s expensive 😂 Thinking just a little more chicken + protein powder and round it off with more greens.
@@ericianwaltershigh cholesterol and heart disease isn’t caused by meat
@@ericianwaltersground beef is great for affordability by the way if you can get it where you live
@@mudgie0205 eating red meat definitely does tho… 👀
This is the greatest and most important video you've ever made. This should be shown in schools across the developed world. 💯
Amazing video as always. I've been having a problem trying to lose belly fat. This will definitely come in clutch.
Great video! Thank you for all of your time and effort...
My best results started to show when I restricted my eating window. You right on about how easy it is to undo progress.
Dialing in your nutrition definitely is non-negotiable, but a total game changer 🔥 Now in the best shape of my life at 35, mostly from consistency, walking, more protein and strength training 💪😊
Thank you Jeff, this was just the video I was looking for! It finally got to me now!
This is one of the best explanation and in a simplest way. Thanks for the same. Keep the good job doing 👍🏻
Exactly what I needed to hear. I can not sleep without eating before bed ( usually it's a protein bar with pumpkin seeds or popcorn) - I've just adjusted my eating window to allow me to eat closer to bed and fast through most of the day. Always great, info rich videos - you're the best 👍🏾
You can eat a bit before the sleep, as long as it is not sugars/etc. Choose proteins (for example eat 1 egg protein); Maybe not the tastiest thing, but it will feel like you ate something, and it's not sugar.
All very good points. You even pointed out the excuses, ie “rewards.” Thanks for the pep talk, Jeff!
Very well put! Thanks for all your vids.
Great info. Thanks!
I truly appreciate all your videos and superb knowledge. I'm 53. Was 305 in January, down to 225 following this exact nutrition advise. Im currently doing your workouts with the ignition set then 20 reps. 💪🏻. I'm still learning and tweaking my daily meals. Body recomposition and trying to find the correct meals too gain lean muscle and lose body fat. Harder in my opinion to do than just strictly bulking or straight cutting. Trying to do both has been a challenge but I'm very pleased with my results so far. I want to get to at least 10-12% body fat.
Thank you again for All your help and videos.💪🏻💪🏻💪🏻
You're the Man 😎
Oh yeah... Thank you for the 100% canned pumpkin tip. 😁
Excellent info! I love how you emphasize making it permanent by building metabolically active tissue. ⭐
man...thank you for this pep talk. Im finally taking my health seriously and my diet is improving steadily. Good mid week encouragment!
That food comparison towards the end is amazing much more useful than any other calorie examples.
I needed this because I struggle with not eating at all or overeating, I’ve gone from 120lbs to 168lbs but it’s all bad weight, hopefully I can get back on track
Hey man! Did you end up getting back on track?
Damn. I struggled to lose weight for years. I figured this exact thing out and the weight came off so fast I thought I was sick. And what's more I kept it off.
Nice video.
Great video Jeff.. I’m 61 & still look & feel FANTASTIC… your tips definitely have helped 👍
Just good advice. Thanks
I’m in the too much of a good thing camp. I’m currently weighing my food so I can see what a serving size looks like; I didn’t realize my portions were out of whack. 5 pounds down in the first month and a much better idea about portion sizes.
🤜🏼 💥 🤛🏼 A year ago picked up weights again and reduced my distance running and added sprinting. Eating zero processed foods and reduced carb with plenty of protein. 56 5’10” @ 195. Tight!
Hell yeah!
Always great stuff!!
Great video! Advice to be carried for life and in a very clear and concise manner. Thanks!
Speaking out of experience -- trying to cut 30lbs of body fat to go from 220 to about 190. Been training with weights and cardio, but was slacking on the diet (was basically eating whatever i wanted within my caloric limit of about 2k calories per day, including junk food). Felt stronger, healthier, but couldn't cut a whole lot of weight (and fat). Started a hypo-caloric diet 3 weeks ago (and even cut down on training), and steadily lost about a pound week.
Hey Jeff, just watched your video on cold showers. My question is: If cold water decrease inflamation and therefore hypotrophy, since a hot shower or sauna e.x. will increase inflamation, could it also affect hypotrophy?
I have added allot of new workouts and gotten better forms from your channel, thanks for making learning easy.
Eating right definitely helps. It's not 100% the answer, but it's pretty damn close 😂
Great
What you say is obvious, but still one of the best clips i've seen on UA-cam for a long time - Thanks!
Great, helpful video! Thank you!
Your main message about not being able to out-train "bad nutrition" is spot on. Inspiring even. It's a great message to remind us all, although many of us fail to a significant degree even when armed with awareness. You have some of the best and most direct advice out there, plus you are second to none on mechanics and lean techniques etc. I'd advise you though to be careful and more nuanced about using 'good nutrition' as a simple label because of the level of awareness of many people. Let's always clearly separate the concepts of calories and nutrition for the less informed to start with - which I see you do seek out. Lots of so-called lean, muscular guys and girls have calorie deficits, but their nutrition is actually wanting and even crap. Many don't realise because they are young. The proof won't be til they get to their late 40 - 50s, but it will show out eventually. I know this. Nutrition to me - and what I'd love for you to articulate more - is much wider than what you put across. Yes, it's very much the macro, micro and other nutrient profiles in food; I think many followers get that...200 calories of chocolate isn't the same as 200 of fries, or 200 avocado blah blah. But it's also much more than this simplistic view.. It is about stuff like fibre type and content (especially for you very deficient Americans, even with 6 packs!): it's about salt; it's about the amount of ultra processing (and geographically where that takes place ie rules and regs in manufacture - things are not equal). ABOVE all, however, good nutrition has a MASSIVE MORAL component, greater than the individual. Good nutrition doesn't involve any torture and cruelty to animals in order to serve you your 'good' nutrition. (for which, read meat protein obsession). The fallacy about eating kilos of chicken etc (as 'good nutrition' because it is satiating) is just damn wrong and sets up generations to fail themselves, destroy their gut biome, mess their autoimmune system, and contribute excessively to the destruction of our planet. Many of your younger testosterone fuelled young men out there just hear this 'eat meat, eat more meat chicken/ fish/beef/ blah blah/ protein powder, supplements, injections etc etc then push big weights all day....There's much better protein and very good nutrition that involves no suffering, has a hugely smaller moral price to pay if you want to be a good person, and helps the planet survive - that is, plant sources of protein. These sources also don't have the inflammatory cause either that animal protein is PROVEN to have when eaten in the quantities many of your followers think is right , nor the remnants of growth hormone or antibiotics that ARE in much of US and European industrial farmed animal products, but especially beef and chicken. A simple, highly graspable, US centric example, for the uninitiated is; eat a plant burger not a beef burger. More or less the same everything macro to micro, except you get zero of the hit of cholesterol (let alone the loss of animal cruelty, environmental gain, and moral benefits...etc). So, your 'nutrition' message is good in so far as it goes; but it sure needs diversifying and clarifying when it comes to TRUE good nutrition. It must not just, in many of the followers ears, become 'eat loads of meat' as the fallback. Ps#1; I do realise you have deeper dive videos on nutrition, but what I say still holds I believe, not least the message of waking up to the amount of horrific animal torture and cruelty that you demand by stressing animal meat. Good nutrition involves stopping industrialised farming. Do this by stopping mega consumption of mass produced, animal body parts, all because those seeking chiselled muscles, body builders, beach posers etc etc think meat consumption is the main causation when it comes to getting big muscles and being 'fit', because it ain't; it's much deeper than that, as I've said. PS#2 Keep up the brilliant training and fitness exercises and, especially, form instructions, top 5 mistakes etc etc. Great stuff.
Cliff Notes?
So you’re really smart and really moral? Great job. Keep up the great work! Don’t forget to remind everyone you run into so everyone will remember how special you are!
I would 50% disagree on the eating late comment, for two reasons.
First, if you are intermittent fasting, say 16/8, eating late at night (and beginning your 16 hour fasting period when you are done) also means your eating window the following day is pushed back (unless you do a shorter fast which is not ideal). The trouble here is compounded if your break time at work (should you have no/little control over when you go) happens to fall within your fasting period.
For example, I fast from 8pm - 12noon the following day, every weekday. If I ate at 11pm rather than finishing at 8pm, I would have have to push back when I can eat the following day the same 3 hours from 12noon to 3pm. Because my lunch is at 12, this means I now can't eat lunch and have to wait until the next time I am even able to cook, which might be 4-6 hours after that.
Secondly, anecdotally I understand but if I eat right before bed, for some reason I wake up absolutely starving. As in stomach yelling at me as if I haven't eaten in days starving. If I don't eat a few hours before sleeping, I wake up normally. Maybe that's just me though.
I don't believe eating at night is bad for you, but putting yourself in positions where you will be very hungry really makes it easier to give in to food temptations, thus defeating the point.
I used to do 8pm to 12 noon. Worked great. Since I started exercising at night (10:30pm) I have to eat something before going to bed. A guava or a glass of milk etc.
So you eat from 12 to 8 pm?
For him at 1% fat eating at 11pm won't affect him. Telling people at 25-35% fat that it's ok to eat at 11pm is a bit questionable I think.
@@telramba he's 5.3%, quit making stuff up
@@judasblewit Yes sir. I eat lunch at midday usually, then a small snack when I get home from work between 4:30 and 5:30, then finally dinner in time to finish near 8.
This is the most intense and high definition video Athlean-X has done
Brilliant video. Many thanks.
It's so great to be following this channel..!
Started 3 weeks ago removing all artificial suger and starch from my diet while setting up a varied scheme for a week (taking protein suppliment), never exceeding 2000 cal / day while doing targetted workout a minimum of 45min 6 days a week.
I've honestly never felt better (honestly think it's mostly to do with removing sugar from the diet), body feels better, mind is more clear and I'm sleeping a hell of a lot better.., so thank you for re-affirming my process in this video! :)
you must be hungry as fuck eating 2k calories and working out 6 times a week
@@OSRSylent_1Yeah, I bet on that. I was another extreme in my "transformation." I ate around 1200kcal a day lol and working out 6x a day for nearly 2h. I lost 20kg in 2 months. But now I gained 10kg back and have eating disorder. Soo,do not overdo it guys,not worth it
@@OSRSylent_1 , that was my fear when starting, but it's honestly not that bad when you ensure most of your diet is rich in fibers and you stay hydrated.
90 - 95% of my nutrition consists of salad, various nuts, fish, chicken and once every week the most lean piece of beef I can find (Just because I can't live without 😄), if I feel an overwhelming craving for something sweet I take a piece of fruit like 1/2 watermellon etc.
1 month in and I have zero problems staying on point and also starting to see some real progress! I'm aiming for 3 months on this "diet" (unless something drastic happens over the 2nd month).
You're so right. Most people in the gym aren't tracking, weighing meals, and doing a cheat DAY on Saturday undoing their so said deficit from the week. They look the same for years. From the conversations I've had with those people it boils down to total lack of discipline.
very helpful, learned a lot in this video. thank you
Solid advice! Thanks!
I used to weigh 115 kilos thats 230lbs i dropped down to 60 kilos or 120lbs after 2 years and finally got my 6 pack and i can honestly say discipline is the key
What did you eat on daily basis?
@@frankiemonato583 stop eating any form of sugar, eat only fruits and veggies for breakfast and dinner, only real meal was lunch which i ate only salads chicken, fish or tuna. And exercise 5 days a week for 3 hours each day (did that for about 2 years hope this helps) and on the weekends I DIDN'T have any cheat meals like I said discipline is key
Well done!
@@op-sc4wz thanks
@@Malandro218porvida but like is protien powder fine? it really doesnt have alot of sugar tbh
A moment of silence for all of those people who always believed eating past 6 pm was a bad thing.
This is very helpful!
Wish more people could see this! Thanks for such great content
When Jeff moved out of his parents house, he told his dad "now you're the man of the house"
“You are more than just your belly” is my new mantra
Super practical video. Everyone should watch & learn.
youer vid held my feeble attention for its whole duration with clear education of nutrition and encouragment for commiting to long term lifestyle changes. thanks man👍
I cut the teaspoon of sugar I'd put in my morning coffee and it made a big difference. One freaking teaspoon a day.
Ikr i cut added sugars frm my diet completely and it's doing wonders for my body and health
I think everyone who is serious abt their long term health should do it too
Eat only when actually hungry (was a big one for me) ... also do your own research : carnivore "diet"
Eat good and just get up and move every hour... play with your dog. No BS.
*calorie deficit*
@bruh_gains3073 that is the sum of the equation, yes
I play with my dong instead.
If you don't have a dog for allergies or whatever just pretend you do. 😂
@@positivevibesrfc hahaha
One of the best videos I've ever seen.
Great video, Jeff. Thx for the info 🤙
99% of weight loss is diet. You have to do soooo much exercise to burn pretty minimal calories
I hate you 😭😭
Let's not forget that exercise amplifies the hunger stimulus, so it's harder to keep to your diet the more intense your exercise is.
Jeff and Jessie, you guys are the best. I'm still looking for two videos from you guys: first is exercise modifications to help tall guys grow those muscles where we have a mechanical disadvantage. Second is body hair removal tips.
Jeff this vedio is just what I was looking and needed .thank you
I’m only 4.5 minutes in but I have given this speech 3 times in 7 days to total strangers! I’ll point them here. I need a menu for myself. I’m going to hire someone to evaluate my menu and potential supplements so I can just follow the bouncing ball. I love Jeff!
This is where a tracker and accountability has kept me on track for the 22-23 hours outside the gym. The next step, and the most shocking, was when I started WEIGHING portions instead of volume. My measured cup of rice varied by as much as 60 calories before I put it on the scale.
This is all you need to know. Jeff is the man.
thank you.. I needed this wake up call! you the best 💪🏿
Nobody needs exercise to loose body/belly fat anyway. That is just a selling point of the fitness industry and UA-camrs. It is simply a question of being in a caloric deficit…
Fact
Exercising is a selling point of fitness industry and you tubers now? Just be a lazy azz and live a sedentary lifestyle then?
You don't need exercises to Lose belly fat but it's not detrimental either, mor0n. More likely even beneficial.
@@nomnomyourmom No shit Sherlock…
But you can exercise 5 hours everyday and still not loose any body fat if you keep eating too much and are in a calorie surplus…while it is not detrimental to do so, it is useless to burn fat unless you are in a calorie deficit…
@@runfrankfurt Oh really Sherlock.
You think I don't know that?
Just because exercises alone doesn't help you lose body fat, so you can call it "just a selling point of the fitness industry and youtubers"?
You still didn't realize your problem and proceeded to whining like a kid.
Jeff the kind of guy to make a video about how to calculate the nutritional value of the amount of air he breathes a day.
GREAT PRESENTATION
Great video, thank You.
Very very useful. Eye opening.
Thank you for the video, Jeff. While much of the information is familiar to those of us deeply engaged in fitness, I appreciate the overview. As someone who has lost 100 lbs and passionately pursued weightlifting, I've found significant success in my fitness journey. However, despite five years in the gym and numerous cutting diets, I've struggled with persistent stubborn fat, particularly around my love handles. Even at my leanest, when my overall frame appeared overly skinny, these areas remained unchanged. I've contemplated solutions like liposuction, but ultimately, I've learned to accept and love myself as I am. I just want to highlight that for some, stubborn fat can be a challenging, nearly insurmountable issue, and it's important to manage expectations and focus on overall health and self-acceptance.
As always great vid!
Great metaphors and speech Jeff, thank you! Got a lot of inspiration from you to spread this knowledge. :)
Jeff...YOU are the Man!
Always amazing Jeff ❤❤❤❤❤❤
Great info!
Excellent advice thank you
This is exactly what’s on my mind this past week ..
I was just searching for this question this morning
Now Jeff uploaded a whole video about it
Thanks I guess
Great information.
❤❤ Great video Jeff I needed this thank u I enjoyed watching ♥️🥰
Amazing video 👌