7 Tips to ACTUALLY Burn Belly Fat
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- Опубліковано 2 вер 2023
- Here are 7 effortless ways to burn belly fat fast. The fastest way to lose belly fat is to get rid of it once and for all rather than go from a flat stomach to a huge belly over and over again. Discover how to lose stubborn belly fat without counting calories or obsessing about portions in this straight-to-the-point video.
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Belly fat is something that all of us want to reduce whether we have a full beer belly or just that last bit of stubborn fat covering the lower abs. Having a more defined midsection is always a plus since it makes you look more fit, attractive, and healthier. But unfortunately, regardless of whether you're trying to get ready for a beach vacation or you're simply aiming to boost your confidence, the path towards a slimmer waistline can definitely feel like an uphill battle, where you have to fight for every inch you lose, but the second you break your diet all the fat comes right back on seemingly overnight. So today I want to give you guys actionable tips that you can use to start losing that belly fat for good.
And the first one is for those of you who don't want to count calories, don't want to obsess about meal prep, and want a very simple straightforward way to quickly start burning away that excess belly fat, which is to combine fasting with single ingredient natural foods. This is the simplest way to get the job done. You either have one or two meals a day and you fill those meals with single-ingredient foods that either grow out of the ground or walk on the ground. That's it.
With this strategy you can eat until you're full without worrying about eating too much because real natural foods that you won't find in a pretty little box within the inner aisles of the grocery store (1) but instead these foods come in their original form and are mostly found around the outside perimeter of the store, that kind of food is very filling and has a low-calorie density. Meaning there are very few calories within large amounts of those foods. So your stomach is naturally going to start feeling full for a very low amount of calories, and if you fill up your stomach with low-calorie density foods, just once or twice a day you're essentially guaranteed to wind up with a large calorie deficit causing your body to draw energy from your fat stores including your belly fat without much thought throughout the process. The one downside is that it may take a little time to adapt to simply skipping breakfast if you're having 2 meals a day or waiting until dinner if you're having just one meal a day, but I guarantee you, after just a week or two of fasting, you're body will very much adapt by changing its hunger patterns and even changing when it releases hunger hormones like ghrelin versus satiety hormones like leptin.
This brings me to the next tip to make this kind of diet or almost any kind of fat loss calorie deficit plan work optimally you need to prioritize protein. So single-ingredient protein sources include foods like chicken breast, ground beef, steak, salmon, white fish, ground turkey, shrimp, shellfish, tuna, eggs, Greek yogurt, cottage cheese, and also if you're vegetarian or vegan you can go with products like seitan, black bean pasta, and tofu that are actually quite high in protein without any animal-based ingredients. You want to prioritize protein for many reasons. First of all protein is extremely filling. Remember the goal is to fill your stomach and to feel satisfied with your meals without consuming too many calories in the process. Well, protein is perfect for this because not only is it very filling but it also actually costs calories just to digest. This is known as the thermic effect of foods. Protein has a much higher thermic effect than fats or carbs. Its thermic effect is 20-35% compared to 5-15% for fat and carbs. (6) So that means 20 to 35 percent of calories that you take in from protein sources will be used up just to digest and assimilate the nutrients found in that food. On top of all of that protein also helps you build and maintain muscle as long as you're getting at least .73 grams of protein per pound of body weight per day which for most men will work out to about 1 to 2 pounds of animal-based protein sources per day.
And that's another tip, base your workouts around the purpose of building muscle not burning fat. I know it's counterintuitive but your muscles are metabolically active tissues, that require a substantial amount of energy to maintain. This forces your body to burn more calories even at rest. So you should be performing strength-based exercises like deadlifts, squats, bench presses, pullups, and rows with an average of 6 to 10 reps per set while using heavyweight, and your goal should be to continuously up that weight. As you do this over time your muscle fibers will undergo microscopic tears and that will trigger repair and growth over and...
0:48: Combine Fasting with single ingredient foods
2:14: Prioritize Protein
3:32: Base your workouts around building muscle not burning fat
5:38: Prioritize Fruits and Vegetables
6:35: Consistency
7:38: Include Carbs and Fats within reasonable amounts
9:16: Get enough sleep and manage stress levels!
mvp
🙏
👌🏼👌🏼
Nah, everyone needs to listen to the full video. Everything said needs to be heard.
Thanks!
Been listening to this channel for 8 months, (and 1 other channel as well) and you helped me lose 40 pounds. For some reason I stay encouraged when watching your videos. This was the first channel that helped me get going. GOD BLESS!
Help me
@@julian2wavy875 calorie deficit, walking & lifting weights. And the main step is being as consistent as possible. That’s all I did, I’m still on the journey.
What's the other channel?
Facts.
Yeah definitely got me on track
Whoever edited this video deserves a raise😂👏🏾
Frr
Now that you mention it - yeah seriously. This is a fkin masterpiece!
Hope this guy sleeps well ❤❤
I'm learning this! hope i will reach to this level 🤞
Heck yes!
I really appreciate that we have People that are actually helping others and not just saying words
Clappin cheeks always helps.
😂
Now that’s a cardio workout
How does that help? My face just stings now.
The best
Most be nice 😞
0:01 The LCU we didn’t know we needed
just another testimony here lol. i started watching ur videos this year, been on a weightloss journey for 13 months now and im down 130 pounds, following alot of your advice regarding body recomping. everytime one of your videos drops, im excited to watch it as it keeps me focused on the goal of another 100 to go.
Damn big ups Andre! Can I ask, how was successful for you in incorporating the carbs and fats in with the protein and veggies? Light amount? Moderate amount? Maybe some days no carbs? And so on. Thanks in advance
Man awesome job, keep it up.
Yo congratulations! That’s an amazing achievement and I hope it’s going well for you!
Good job bro I lost about the exact same in 7 months
Great job guys. Keep up the good work
Max, I am 64 lifting since I was 14. Please make some videos for men 55+. Thank you!
I'm 60, I would like to see more people this age or older staying fit.
I BEEN A FAN OF THIS CHANNEL FOR A WHILE NOW. I LOVE ALL THE TIPS. THANK YOU SO MUCH
This is the likely the BEST educational video on the topic. I have been making lifestyle changes over the past few years. I am following this video plan about 90%. Good stuff!
I quarter Brussel sprouts, toss them in olive oil and salt then roast them. I also cut up and cook 2 chicken breats. I eat this every day at dinner, along with cottage cheese for an afternoon snack, and protein powder in the am and pm and around 1000mg of caffeine over the course of a day. I went from 285 to 240 in 5 months just by walking and light dumbell usage at home. I'm looking to be walking around at 215 by the years end. If I can do it, so can you!
1000mg of caffeine? Holy heart attack batman
@@xstang55 not in one sitting
Brussel sprouts smells horrible like stinky feet.
@@joebenzz not if u bake them with olive oil and salt!
@@B78p1neusgreat job. Very inspiring
Intermittent fasting is the meta. I don’t eat until 11am and don’t eat after 6pm everyday. One day a week I’ll try to do a 12 to 4pm window
Amen. Lost 50 in 6 months this way
@@HBFOTOGoh wow 😮 that’s great 😁
Do you still drink outside of that time?
@@faznaz7455 you can have fluids as long as they are calorie free and unsweetened. I just drink water and small servings of plain black coffee
This was fantastic, and very helpful, thank you!
No nonsense approach I appreciate this seeing how I always over think EVERYTHING!!!!!
This guy is the realest out there!💯
Excellent advice. Very well done ✅.
Great video. Informative! Thanks!
Vijay sethupathi in the beginning 😂😂
😂😂😂😂
Greatest video of all time
Thank you for making it concise and fast
This was very informative and motivating
The amount of information in this video is off the charts. Just the first 3 minutes was incredible
Balanced meals coupled with a good exercise routine is the best way.
Awesome content... I’m going to try to incorporate some of these suggestions.. thank you.
Love that phrase
Eat what comes out of the ground or walks on the ground
Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about 7 tips actually burn belly fat and keep it up and keep up the good work as always and take care
Keep smiling always
You make nutrition and fitness very practical
The only 3 tips that ACTUALLY work:
1. Eat less
2. Move more
3. For quickest results, do both.
Not true! It’s much more complex than that.
I've done this before and it was by far the best/fastest way to trim the belly, I've been thinking of doing it again(can be expensive) but niw im definitely going to do this way of dieting again, thanks for the video
Fantastic ever in this world and long live to you,fitness instructor Max Posternak boss!!!🏋♂️
This material is solid. Well done!
Hi
I’ve been following your channel about a week now. I’ve shopped the 20 recommended foods and some of the 10 recommended snacks you mentioned. I am about 6 hours away from finishing my first ever fast. This will be 48 hours. The last 8 hours seem to be most difficult.
Wondering on your recommendation on what to eat when breaking fast. Also if I plan to incorporate 48 hours weekly fasting do you think it’s more beneficial to do it in 2 separate days during the week or is the 48hours straight im doing more beneficial. I have to focus my weight loss on diet primarily due to an injury that makes exercising out of the plan for the next 5-6 weeks. Thank you so much!!
good stuff! stay disciplined everyone!
💪🏾💪🏾💪🏾💪🏾 appreciate the knowledge bro
❤❤❤ 1st tip i have been doing for 3 months and the payoff is great. Mornings i have a protein shake with strawberries, raspberries and spinach. Lunch i have chicken breast with lettuce but LOTS of lettuce 80-100grams dinner is scrambled eggs with 7-10 egg whites, low fat cheese and spinach. Snacks protein bars.
Anime serves as great motivation ,good to see it been used. I have been following Total Shape recently and everything in the video matches with it. hence authentic.
Thank you so much for this helpful Video
This video is one of the most helpful ive found in a while.
Truly great information thanks for sharing and I saved it. Peace!
Great video!
I appreciate the helpful info. I need to lose my belly fat, it's time for it to go. I know bad eating, stress, and poor sleeping played a big part in my bad health.
Gravity doesn't ever disappoint! This is the truest form of dropping belly fat and following these steps will help lead to a more healthy lifestyle.
This is the best weight loss video ever. Not just love handles
Editors are the best I've ever seen.
I can attest to this strategy working for weight loss and muscle gain, even as a 48 year old woman.
For the last 3 months, I've been doing intermittent fasting, 15-18 hours (varying the daily fast), and breaking my fast with a high protein meal. I will workout an hour or 2 after that; 4 hours later a protien shake. I have a light dinner, mostly veggies and a protien source, done eating by 6pm.
This strategy has helped me eat way less sugar (protien and magnesium stops the cravings), stopped me from snacking between meals, and has helped my clothes fit and feel a lot better. 😊
Surprised to see Vijay Sethupathi in this!
Ya bro
Karthi as well..
I recently discovered my height to weight bmi (no measurement) was 30.5%. 5'7 195lbs. I've been eating 1 meal a day for the last week while doing high intensity calisthenics workouts. 5 days in and I'm already down to 191. 30-40 more to go
Great job 👏 keep it up
Because you starving bro...
@@Dude6178you know the human body isn’t supposed to eat every single day right 😂😂
@@rogersanthony1 Tell that to someone who does hard physical work, a person who works in the automotive industry 5 days a week 12 hrs evey day and lifts weights all day cannot last even half a day without food
@@Dude6178 😂😂 excuses literally I don’t want to hear no excuses. I work 2 jobs 22 hour shifts one is construction other is security and my third job is a pawn shop. Just stfu 😂
Excellent video
Thank you
Always a pleasure to listen to. Only one thing is I would like the amounts in grams rather than pounds and joules rather than calories, but that aside always informative and inspirational.
Incredible simple. Incredibly hard to do 😅
Very good video and advice
Nice review studd!😁
Here's a simple way, starve for 3 days eat for 3 days repeat
Dropped 48 pounds in 16 weeks thanks to your channel.
Oh wow great 👍🏽 inspirational
Thanks to Max's videos, I've been following these tips and my belly is smaller than it's been for a long time. Even though I weigh 15 lbs more than my lowest weight, my belly is smaller than it was during those times. Packing on the muscle. Where as I used to be hyper focused on what the scale reads, now I'm only worried about that body fat number. Even over the Labor Day weekend, I woke up on Labor Day and could feel that I had less fat on my body than I did heading into the long weekend. My weight is exactly the same as it was on Friday, but my body fat is down almost half a percentage point (I use a scale that weighs body fat, and so does my smart watch. The numbers never match, but I use both to track it just to see the trend)
I cook everything from scratch. have not had fast food or pre-made frozen meals in almost 8 years. My problem is that I just eat too much of what I make. I have found that if I track exactly what I eat I do drop but, as soon as I stop tracking I gain. The difficultly of tracking is adding in all the ingredients that I use, it becomes unbearable at times. The other hard part is that when my wife cooks and with her being Asian, rice is in every meal.....NO way am I going to tell her to stop, I like living 😂
Lol I'm Asian too. I lowered my rice consumption or cut with veggies or legumes
Another good video👏💪💯😎
Yessss Adobo!!!
Ya know,I watch a few different fitness guys,and you are just about the only one that ....as far as I have seen, never made a video that wasn't informative. I don't think I've ever seen you do a video with drama in it...keep up the good work.
Right. Mac is strictly informative. He doesnt make the videos about *him*
Big fax doing OMD and lifting help alot to get my ascetic phisic
That was a good one.
Very helpfull.
Hey you always do Videos about loosing weight, can you do one for gaining weight?
Quick question. Any suggestions on ab work with Diastasis Recti?
Can you address the elements of emotional/ psychological eating. Thank you.
3:40 actually, the difference is negligible. 1 kg of new muscle will cause you to burn extra 10 kcal /day. Just 10. If you read up, fat is the least metabolically active tissue, next are muscles, and the biggest calorie spenders are internal organs (brain, kidneys, liver, heart...). Putting on muscles is healthy but dont think you will be able to eat all you'd want after going to gym for a year or 2.
0:01 😂😂 It's fun to watch Vijay Sethupathi
How long is a good fast for weighloss benefits?
High fat moderate protein helped me tremendously. Totally ripped enormous energy throughout the day. I've done the high protein and it backfired. Still was hungry after eating a ton of it. I've since drop protein to about 80g total and fill the rest it with dairy fat... incredible results.
Thank you
Eating fewer times a day would seem to work out best for me as a truck driver. We dont always have time to eat 5 times a day and seating so long would make it really bad for us.
4:21 what i learned today" just put out a great vid on this
Is there anything for diabetics? I'm super skinny now and tryna gain healthy weight more than lose weight I don't wanna lose no more weight but I have to watch the carbs at the same time so finding the right diet for the weight gain goal is hard
What time is the latest I should eat my last meal? Even if it is a single ingredient based meal
Thanks 👍
here is my tip that helpe me lose 16lbs since the start of July ( today Sep 5th ) Found like 5 Maintenace calorie calculators online. Average out the maintenance calories bc i dont kno which one is the most accurate. eat 200-500 calories less than maintenance. Work out 5 days a week doing weight training and cardio. done. :)
should u eqt before or after the gym?
I’ve been doing 75 hard and doing OMAD as my diet of choice… In one week, the calories deficit and the two a day workouts, I can see some real improvement… I know it’s not sustainable, but it’s a great kickstart.. I got 20lbs to lose in about 2 months… only 25lb to go 😂
OMAD is the best weightloss secret
What is 75 Hard and OMAD?
@@Lucas-vd2gx 75 hard is 75 day intense workout/discipline program.. and OMAD Is “one meal a day”… OMAD
Amazing video 🎉.
Yes, building muscle and depleting glycogen stores is very helpful, but also cardio is helpful too.
Losing fat is an energy balance: yes, by using up glycogen stores and building muscle, you increase your base energy usage and ensure that sugars you consume goes to your muscles as glycogen,
but to burning fat you absolutely need a calorie deficit and good sleep. Cardio is great for burning calories, it can really help with the deficit, more than strength. This is why I’m a believer in mixed cardio and strength. Reducing calories, especially from sugars is essential too, so that glycogen is replenished from other sources. A slice of bread or a half cup of rice is a high carb day for me when I’m cutting, and this is very effective. And I don’t go hungry, because I eat lean proteins that are filling.
Like most things balance and consistency is key.
Sooo do I eat tomatoes as if they are veggies or fruits?
ill give a tip. if you steam your vegetables then just throw on some spices they will taste awesome and be low in calories.
How about something like Tabasco sauce on the steamed veg or chicken?
link please
Intermittent fasting is key
With only 2 meals a day, and only eating single ingredient food per meal, am I to eat only protein the first meal and veggies the second? If so, when do I add the fat or the carbs?...the next day's 2 meals?
Great advice, I am 190 lbs, 70yrs old and my concern is losing belly fat and building/maintaining muscle. I do a Tmad and work out with weights, my problem is trying to consistently eat 190g of protein everyday….that is tough. Any suggestions?
maybe you can get some whey？
thanks 👍
The video clips from movies fit perfectly 😂
I want to get my diet to just tuna and chicken and a decent vegetable soup kind of thing I think would be good with asparagus and spinach, and then snack on beans and olives. I don't really crave sweet food but currently have to kick energy drinks.
One good diet I did for like a year is I took everything I usually would eat and put it on top of a salad. I have an issue with portion control so by eating alot of salad I would be full. I wasn't counting calories and I enjoyed every meal. This was a realistic diet.
I have muscles on body but fat is only at belly area & I never trained abs, am doing something wrong?
I'm going to post my first vid soon. I weigh 260lbs. 40% fat. I'll be doing 3 days fasting than high protein meals when I eat. I might even do meal replacement shakes in days I eat instead. Idk just still brainstorming. Can't wait to see where my body takes me
Update?
So I still have to compromise by working out even though at the beginning you said that you'd teach me a great way to get rid of belly fat without having to compromise and without needing to workout?
Is it healthy to eat soy tofu? In one of the earlier videos you said that soy lowers testosterone.
So… I’m 16 and I wake up at 6am during the week (Mon-Fri) to go to school and I eat 3 meals breakfast, lunch, and dinner and sometimes I drink protein shake at night, in the morning should I just a banana and milk or don’t eat nothing, because when I’m hungry sometimes I get a headache and my stomach growls are annoying and I cannot focus properly.
Adobo is on fire
🎯 Key Takeaways for quick navigation:
00:41 *🍽️ Combine fasting with single ingredient natural foods to efficiently burn belly fat without calorie counting.*
02:20 *💪 Prioritize protein intake to feel full, as it has a high thermic effect and helps in building and maintaining muscle mass.*
03:43 *🏋️♂️ Base your workouts around strength training to increase muscle mass, which boosts metabolic rate and aids in burning more calories.*
05:32 *🥦 Prioritize fruits and vegetables in your diet to feel full and support sustainable fat loss.*
06:43 *⏰ Consistency is key for long-term fat loss success; focus on fewer meals per day with single ingredient foods.*
07:38 *🥑 Include fats and carbs in reasonable amounts to enhance meal enjoyment and sustainability of the diet.*
09:31 *😴 Prioritize adequate sleep and stress management, as lack of sleep and chronic stress can disrupt hormonal balance and contribute to belly fat accumulation.*
Made with HARPA AIwhat kind of fasting?
Brilliant video. I’m doing most of what you said. I’m doing ADF (alternate day fasting). So far I’ve lost 11kg. 😅
So to lose weight I got to eat healthy. Got it!
what if im not working out tho? im out all day and dont have the space or time to work out so eating protein isnt the best option
How do you get 150g of protein a day only eating twice?