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Language: en
today I'm going to talk about seven ways
to lose stubborn fat you ready for them
number one cut out ultrapress food
number two extend your natural
intermittent fasting period number three
cut down your meal size every meal
number four avoid sodas regular in diet
number five get moving get on an
exercise plan number six low lower your
stress and number seven ways to lose
stubborn fat get better quality sleep
we're going to explain all this ready
let's dive in all right first let's talk
about the idea that fat is stubborn it's
not basically fat is fat It's actually
an organ system in your body you need to
have enough of it and it actually has
lots of functions but it's only when you
have too much fat that it becomes an
actual problem and the only reason you
might have trouble losing it is that you
haven't turned on all the different
tricks you have inside your body that's
necessary in order to be able to shed
those pounds all right it's very easy to
gain extra fat it can be harder to
actually lose it if you're not actually
getting everything optimally in position
to be able to shed extra body fat all
right but here's another point just
because you're losing weight doesn't
mean that you're losing fat all right
now in fact what you are measuring on
the bathroom scale when you step on it
is actually only total body weight this
includes all the weight that your body
is made out of liquid in your body your
blood weighs something your urine also
weighs something when it's sitting in
your bladder your lymphatic fluid all
right this is a clear fluid that's not
blood your spinal fluid weighs something
of water in your stool in your poop
actually has water it's heavy all right
and then of course you got muscle and
bone which are important tissues they're
also pretty heavy and then you've got
body fat all right so that's why the
number on the scale really kind of is a
composite of all those things and what
you really want if you want to measure
specifically body fat and specifically
areas of the body fat that are of
concern like your visceral fat that's
the fat inside the tube of your body all
right then you need to actually look at
body composition because that teases
apart the different types of tissue that
you're actually looking at how much fat
you have compared to how much muscle you
have compared to how much bone you have
all right that's important and if you
want to actually do body composition
there is a test it's a gold standard
test called the dexa scan all right dexa
or dxa and this is the body scan that
reads all these tissues muscle bone uh
soft tissue and fat and gives you a
number for each of them so it also tells
you their location as well the location
of the fat is important all right now
you can see the location of some fat
when you look in the mirror right the
double chin the fat under your arms the
muffin top nobody wants that but the
real fat that you want to get rid of is
excess fat that's inside your belly not
sitting on top of your belly it's
sitting inside your belly this is called
visceral fat the word viscera means guts
all right and visceral fat is inside the
tube of your body all right it's like
down in here and that kind of fat grows
around and can wrap itself around your
organs like a glove now there's too much
of it this kind of visceral fat is
dangerous because it can become inflamed
and now you've got this rind of
inflammatory fat wrapped around your
organs all right and when fat is
inflamed when you have too much of it
that's when the danger starts for all
kinds of chronic diseases all right now
before we talk about getting rid of the
stubborn harmful extra fat which is what
you want to do I want to actually just
spend a moment saying why body fat is
actually beneficial all right so you've
heard me say this before body fat is an
organ it's an actual organ in your body
as important as your kidneys your liver
your thyroid your uh your eyeballs your
brain uh it's an organ and because it's
an organ it actually has physiological
functions physiological just means
servicing you know basically everyday
living so you can go go about on your
way in a healthy way so I want to walk
through why body fat is actually
important number one body fat is a
cushion all right thank goodness we have
a cushion because if you didn't have any
fat that acts as a padding if you
tripped on a rug fell on the ground your
organs might split open all right I mean
that's how delicate some of our organs
are good thing we've got some body fat
actually cushions us all right it's like
an airbag number two body fat actually
serves as a fuel tank all right are
adipocytes adipocytes fat cells epose is
fat fat tissue all right body fat is
actually called adapost tissue but our
adipocytes our fat cells actually are
fuel tanks just like the fuel tank in
your car you know when you pull over to
the gas station and you would take the
nozzle out and put it into the uh to the
hole to the tank and fill it up well
when you're doing it for the car you're
putting gasoline into the fuel tank of
your car to fill it up to give it the
energy it's going to need to be able to
drive and when we actually run our body
which is like an automobile our fuel
tanks are actually our body fat our
adipocytes the cells that are fat cells
and the fuel we use isn't gasoline
that's for a car the fuel we use for our
body for our metabolism is food and if
you're looking at Gasoline you call it
gallons or maybe liters if you're in
Europe but if you take a look at our
metabolism the unit of measure we give
it is calories all right I know calories
is a loaded word but it's pretty simple
it's just a un of measure of energy that
you get from the fuel that we get for
our bodies from our food that's all it
is all right nothing more than that so
fat is a padding fat cells are actually
fuel tank that can expand okay and
that's how you actually want to get rid
of some of it when it expands it can
become inflamed and dangerous when it
gets too big third healthy function of
body fat is an endocrine organ all right
endocrine meaning it produces hormones
and the hormones that got released in
your bloodstream and the hormones go
elsewhere in your bloodstream and act on
tissues right now one of the most or
important hormones that that your fat
produces and by the way your fat
produces about 15 plus different
hormones protein hormones these are
signals that actually can activate other
organs they're instructions all right
but the one of the most important
hormones that your body fat produces is
called adipo nectin at dipo like fat
comes from fat all right a nectin at
dipon nectin uh uh is actually a really
really important hormone in fact it's so
important that if you were to measure
all the hormones in your body all right
so you come to my medical clinic and I
write a an order to get a vial of blood
and we send it to the lab and and I tell
the lab measure every hormone in your
body all right you know what's going to
come back you're going to get adipine
nectin but you know how high the ODIP
antin levels are a dip antin in a
healthy person is 1,000 Times Higher
than every other hormone in your body
that's how important this fat hormone is
that's why fat is an endocrine organ is
absolutely critical you got to respect
your fat it's good stuff it actually
helps you stay healthy you know why
because a dip antin all right made by
body fat actually works with insulin in
order to be able to pull glucose pull
blood glucose that energy from the food
that you ate into your cells to store
into muscle to store into the body fat
and also to um help to store it in the
liver all right so you need a dip intin
made from body fat to make insulin
sensitivity if you don't have enough
adip antin you're not going to be that
insulin sensitive and now you're on your
way to metabolic syndrome and type 2
diabetes so this is a no kidding hormone
that we need to make sure that our
healthy body fat is around to be able to
preserve too much uh body fat actually
becomes inflamed right and when this uh
when fat is inflamed it actually messes
up the ability to be able to produce a
dipine in these other hormones so so
when you've got too much fat too much
inflammation this beautiful hormonal
system that fat is supposed to produce
those 15 hormones including a dipine
gets basically derailed and now a dinein
is not produced in the right way and now
insulin doesn't work in the right way so
too much body fat leads to metabolic
syndrome metab metabolism problems and
ultimately can lead to type two diabetes
actually it's pretty it makes a lot of
sense not not that difficult to
understand why excess fat too much
excess fat derails our hormones and
leads us to this problem with our
metabolism that can lead to type two
diabetes right okay because when
insulin's not working properly guess
what blood sugar Rises right I know
people talk a lot about that glucose
spikes and glucose crashes I want you to
focus really on the fact that your body
knows how to handle that most of the
time insulin is critical all right but a
ditin is its partner in being able to
help control that blood glucose to
normal levels all right so if you don't
want to have metabolic distress uh you
need to actually lower inflammation and
the one way to lower inflammation is
actually lower body fat right this is
actually a good thing that you want to
do because elevated inflammation just
from having too much harmful excess
inflammatory visceral fat leads to
chronic diseases right you've heard
about inflammation being a root cause of
multiple diseases and I don't know if
it's a root cause but I can tell you
that it actually um drives it it um it
Stokes diseases to keep on marching
forward faster it can make diabetes
worse it can make cardiovascular disease
worse it can actually even make dementia
worse and it can make cancer worse all
right so the there these are the right
reasons to lower the risk of these
really bad diseases this that's the
reason that you fight harmful body fat
and yeah you get a little extra benefit
if you look in the mirror and you look a
little bit better that's an extra perk
but the fat you that's that's
subcutaneous fat um but the real fat you
want to fight is the one that's inside
the tube of your body visceral fat okay
so now one of the things that um you can
do to fight visceral fat is um burn down
more calories you want to burn more that
fat away and you want to eat health
plant-based Foods right there's a whole
list of things that you can actually do
but if you've been trying to lose weight
and you've kind of feel like you're not
losing much at all maybe none uh or
you're moving you're losing it but you
think you could do better here are some
of the things that you want to actually
uh think about in order to be able to
put your foot in the gas pedal and get a
little bit more mileage out of weight
loss all right so here's seven of the
most important ones number one cut out
Ultra processed foods from your diet now
why because Ultra processed foods have
been shown to damage your gut health
your gut health is the gut microbiome
all right this healthy bacteria that
does so many things including lowering
inflammation including help our body
process glucose more efficiently that
insulin sensitivity our gut bacteria
also plays a role all right and also
processing lipids so lowering blood
cholesterol our gut bacteria although we
don't know understand exactly how it
does it our gut bacteria actually
controls all of these factors so eating
Ultra processed foods all right uh it
can damage that why because Ultra
processed foods have lots and lots of
additives that you don't get in normal
Whole Foods that you might cook into a
delicious Mediterranean dish for example
or a delicious Asian uh dish these are I
I always tell people I eat mediterasian
style it's what I wrote about my book
Eat to beat your diet and see I'll show
you where it is right here there's a
whole chapter on my way of eating
mediterrasian style um but Ultra
processed foods have these additives
artificial preservative artificial
coloring artificial flavoring thickeners
emulsifiers all right stabilizers so
that the food will last a long time
sitting in a shelf of a grocery store
someplace all right all these things
have been shown in the lab to be harmful
to your gut microbiome your gut health
and when you derail your gut health you
derail your metabolic Health as as well
and your inflammation starts to rise
because the best non-steroidal
anti-inflammatory that we have actually
in our gut our gut bacteria all right
plus our gut bacteria helps to maintain
insulin sensitivity so in addition to a
dip Entin our gut bacteria also plays a
role in insulin sensitivity um so if you
want to actually draw in that glucose
which then helps you metabolize your
energy more efficiently uh you want to
actually be able to not sit around and
causing more problems you want actually
good gut health now the other thing is
that um your our healthy gut bacteria
does it helps to control a process
called thermogenesis now you might have
seen me talk about thermogenesis in one
of my other videos but thermogenesis
Thermo is heat Genesis is generating
heat and one of the things our body does
it's really remarkable in burning down
excess body fat is to turn on
thermogenesis I kind of give it an
example it's like if you have a gas
range okay and you want to boil some
water or heat up some soup what do you
do you go to the range you go turn on
the the the the dial click click click
whoosh I got a flame that flame is hot
that's thermogenesis all right and in
our body our there's a special kind of
fat called Brown fat that goes click
click click whoosh turns on um a heat
generation generates heat thermogenesis
that's brown fat that does it and in
order to be able to draw down the fuel
to be able to create that heat now on
your stove it's coming from the gas
lines going into your house but in your
body the brown fat triggers
thermogenesis
by drawing the energy from your excess
harmful visceral fat want to burn down
more fat do thermogenesis and your gut
health is actually important for this so
if you eat Ultra processed foods you
might be damaging your gut microbiome so
cut out those Ultra processed foods is
very very important in order to be able
to help your gut um uh help you push
forward that idea of losing extra body
fat right so this video is really about
if you're on a weight loss program
you're trying to figure out like what
can I do to optimize and mo lose a
little bit more cutting down cutting out
I would say cut out all right if you
want to kind of push the envelope cut
out ultr processed foods all right hey
there have you heard of intermittent
fasting I'm sure you have it's not what
you eat but it's about when you eat and
I've got a simple guide to help you get
started with intermittent fasting
if you're looking for an easy way to
boost your energy and improve your
health and maybe shed a few pounds along
the way this could be the perfect
solution for you in my guide I'm going
to show you how fasting helps your body
burn fat and also repair itself it's an
easy thing that you can do effortlessly
every single day plus I'll give you tips
on how to succeed with intermittent
fasting and I'll tell you the science
behind why this works just click the
link below to grab your free copy or
scan the QR code on the screen right now
now let's get back to the video second
thing you want to do if you want to
actually push the envelope on weight
loss is extend your natural period of
intermittent fasting let me explain
intermittent fasting is when you're not
eating and when you're not eating for a
long enough period of time your
metabolism basically says oh we're not
getting more energy in so let's go ahead
and burn energy right so think about it
it's kind of like uh the gear gear shift
in your car when you're at the gas
station filling up that's your body
during the daytime when you're eating
breakfast lunch dinner snacks whatever
all right your metabolism is shutting
off the fat burning and it's actually
focusing on loading in fuel all right
now what happens when you're done
loading up the fuel right so what are
you going to do you're going to put the
nozzle out of the car back into the uh
onto the pump then you're going to start
the car and you're going to drive off
and you're going to be burning fuel well
in our body when you're not eating it
means you're done done filling up the
fuel tank right put it back that filling
on the on a pump for us that's putting
the dishes in the sink well you're not
eating for a long enough time our
metabolism does like the car it switches
gears and goes into drive and drive mode
means you're burning down EG body fat
anything stored all right so when you're
fasting that means you're not eating
when you're not eating your metabolism
goes all right we're not loading up fuel
let's burn fuel all right and when
you're burning fuel you're burning down
fuel from stored fat so if you want to
actually push the envelope and losing
extra body fat try to extend your period
of intermittent fasting now some people
go I don't know how to do that like
inter fasting sounds so difficult um you
know this whole issue about 16 and8 and
how do I even calculate that how do I
fit it into my life listen it's pretty
easy the reason is this intermittent
fasting is the most natural thing that
we all do every single day of Our Lives
what am I talking about I'm talking
about sleeping because when we're
sleeping we're not eating which means
that when we're sleeping we're fasting
now you're supposed to eat sleep about
eight hours every day if you're not you
should try to aim to get eight hours of
sleep a day good for all kinds of Health
Systems but I can tell you when you're
sleeping from eight hours a day so let's
say you go to bed at 11: and you get up
at 7: I know I know you're probably
going to bed later or you might be
waking up earlier or whatever that's
okay I'm just kind of giving you an
example here if you go to bed at 11:00
and you get up at 7 in the morning
that's eight hours of sleep all right
during that period of time your body
your metabolism is shifting into gears
like a Ferrari like a sports car to burn
down fuel from that's been stored in
your fat so if you want to push the
envelope to burn down some extra fuel
how do you do it pretty easy extend this
window this period time of intermittent
fasting how do you do it all right so
I'm going to tell you how I do it um
because this is actually simple if I can
do it you guys can do it first thing is
um the night before you go to bed don't
eat after dinner all right so think
about how many people who eat dinner
let's say that you eat dinner at 700 and
you finish at 8: and then you go do some
work or you watch some Netflix or
whatever you're you're actually doing um
you might have a snack with you all
right or you might have a late dessert
or you might have a bedtime snack you
know you might out of habit you might
basically get your PJs before you brush
your teeth you know go check out the
refrigerator one more time hey is there
anything here that I actually want to
eat don't do that all right what you
want to do to extend your fasting window
natural window is when you're done
eating the night before so my example is
that you eat dinner at 7 you put the
dishes away at 8 that is a signal all
right that you're done eating for the
day of course you ate enough all right
you're fine all right it's only habit
after that you would eat afterwards put
the dishes away that's it for food till
the next day so let's say if you put
your dishes away at 8 you don't go to
bed till 11:00 again I'm just giving you
an example of this 8 9 10 11 that's
three hours three extra hours that you
have of extending your fast if you don't
eat all right three extra hours that's
three hours before bedtime then eight
hours 11 to 7 all right uh uh 3 plus 8
that's 11 hours of fasting just by not
eating after dinner just by saying when
you put your dishes away you're done
that itself gives your body a little
extra push in order to be able to help
you burn down extra body fat for weight
loss all right now you want to do it
even a little bit further because I like
to get the most out of whatever is I'm
doing all right so in the morning you're
going to get up right don't do what your
mommy told you to do which is like from
childhood we all have the same thing hey
hurry up get up roll down to the kitchen
have some breakfast so you can actually
have some energy in your body to to
learn at school no don't do that we're
adults and I'll tell you what you can do
when you get up in the morning don't eat
breakfast right away whatever you do
don't eat breakfast far away do exactly
what your mom didn't want you to do all
right for me I get up I brush my teeth
and take a shower take my time getting
dressed all right I do not go to sit
down and eat breakfast Friday way I
might open a door and go out for a walk
if the day is nice I might uh pick up a
book that I was reading and read a few
pages just chill out and relax and read
a little bit all right stimulate my
brain I might okay I admit it I might
scroll through my emails or look through
the news to see what's going on all
right my point is take about an hour
after you get up before you eat anything
all right now let's do the math put the
dishes away you got three hours to
bedtime out love it 11 to 7 you're
asleep that's 3 plus 8 that's 11 hours
now you get up in the morning don't eat
for an hour that's one extra hour 11 + 1
is 12 and suddenly you've gone from 8
hours of fasting to 12 hours of
fasting pretty awesome right so and and
it's an easy way to do it like you don't
have to suffer that much that's actually
anybody can actually do that that's a
way of actually pushing the uh pedal to
the metal uh to be able to actually uh
lose a little extra body weight and
anybody can do it so if you're trying to
lose weight and you're trying to figure
out what else I can actually do
extending your intermittent fasting
window is one of it now if you want to
get really serious and really and and
really push it you know to the health
here's what you do skip breakfast all
together right get up at 7 now just skip
breakfast I I sometimes skip breakfast
because I'm busy uh and I've just gotten
used to it and still baky all right um I
might get a little hungry but I push
right through it by the way coffee tea
as long as you don't put milk or sugar
in it does not break your fast so so for
me if you get up in the morning and you
want to skip breakfast but you can still
have your coffee that's fine all right
but here's how you really push it
instead of having breakfast you get up
at 700 now you actually don't eat until
lunch so skip breakfast now you gain
four extra hours and that's 12 + 4 at 16
hours all right so if you want to do
that intense 16 fasting I mean 12 hours
of eating and 12 hours nting that will
wet your work for you you want to push
the metal to the the pedal to the metal
do 16 hours of of fasting and eight
hours of eating do what I just said skip
breakfast eat at noon the key is not to
ovat when you're actually eating that is
actually very very important and that
brings me to the third tip to actually
um extend your weight loss a little bit
more than what you might be already
doing like again how do you lose that
stubborn fat meaning how do you jump
start a little bit more weight loss this
is an easy one all right cut down your
meal size every single meal cut down the
size all right and the reason is very
simple all right if you want to lose
weight you don't want to be putting more
calories into your body because you got
to burn those calories if you want to
actually lose weight food is our fuel if
you're putting too much fuel in the tank
you got to burn it off if you actually
want to uh lose weight all right so
whenever you get a plate of food that
plate is the energy you're going to be
loading your body just remember if you
want to lose weight you're going to be
burning that off you put a big Mount of
food on your plate you got a little
extra work to do to burn so if you're
not moving losing the weight that you
want to lose you want to actually be
able to just decrease the amount of food
that you're actually eating right so the
next time you you know have a plate of
food in front of you or have a plate
you're going to put food on one of the
things you want to ask is why do I need
so much food of my plate now if you are
in a restaurant some Chef okay or
kitchen staff actually composed the
plate for you and they stuck all the
stuff on there you know some places want
to be generous and they put a gigantic
amount of food on I find that to be
wasteful because people should not be
eating that amount of food right like um
we used to complain about like the
French restaurant they serve a little
tiny morsel you know that might have
actually been better for you it could be
a little more generous but whatever
amount um somebody else serves you don't
feel like you have to finish it all
right so I always say whatever your eyes
see take two-thirds of it only cut down
cut out a third now if you're serving
yourself all right whatever your
instinct is to put food on the plate
take only twoth thirds all right so I'm
saying purposefully cut down the number
of um the amount of calories the number
of calories the amount of food you have
in your plate all right most people
instinctively want to put more on our on
your plate you know that's instinctive
like oh you like at a buffet you know oh
my gosh look at all this food I'm just
going to put more whatever onto the
plate and load it up
completely uh you know that might feel
good to do that but I can tell you your
body is not going to feel good when you
eat all those extra calories and if you
want to lose stubborn fat you need to
think about this don't load up your
plate extra so again what I was telling
you is that if you're whenever you're
serving yourself take less than what you
would actually take okay I said take
only two3 here I'm going actually going
to up the game a little bit and say take
only half of what you would want to
normally take that should make you think
half I don't know I can't calculate 2/3
that easily half is easy all right and
if you're eating at a restaurant um
don't clean your plate all right quit
The Clean Plate Club is what what I say
do not overload your body with fuel you
don't want to actually do that all right
so cut down the amount of food that you
put on your plate every single meal I
don't care what meal it is cut it down
all right here's another tip to actually
push the envelope of not losing weight
and maybe some of you are already doing
this but if you're not I'm just going to
give it to you straight lose the soda do
not drink any sodas I'm talking about
colas for sure both regular and diet but
any soda any carbonated beverage that
actually you know made with fruit or
flavoring cut it all out all right the
the beverages to drink are water tea and
coffee all right those are the best ones
to drink all right they don't have extra
calories in it now if you don't drink
soda this is not you for you but if you
do drink soda and a lot of people drink
soda just remember if you want to lose
more weight you got to stop your soda
habit because regular soda can have as
much as nine teaspoons of sugar added to
the typical can of soda you're even
though you're getting you're you're
slaking your thirst and you're getting
hydration you're also loading calories
into your body that's why we call the
sodas like empty calories because you're
not getting anything else you're not
getting dietary fiber you're not getting
polyphenols all you're getting is a
gigantic load of sugar and again I'm not
even going into the glucose spike thing
that's a whole other conversation we can
have in another video but right now I'm
just talking about loading too much fuel
in your body if you're trying to lose
extra weight all right now um the key
thing is that diet soda even worse you
know why because a lot of these
artificial sweeteners right aspartame
sucalo sacarin these are the things that
are found in artificially sweetened
beverages all right always always always
check
um the uh can the ingredient label to
see if you see any artificial sweeteners
I can tell you if you go like to some
places you might even even expect
actually has artificial sweeteners do
typical thing you know like if you were
to go into an Asian store for example
and pick up a a a tropical drink lii
coconut or some other exotic thing
papaya kiwi if you pick it up you might
actually see that you know that's not
natural sweetener they actually have
added a spart time into it all right
that is something you
xylol that's definitely something you
don't want to do because research is now
showing that these artificial sweeteners
even though they have zero calories all
right true they're not sugar when you
actually uh consume them these chemicals
artificial sweeteners tumble down into
your gut and you know what they do they
poison your gut microbiome that damages
your gut health remember I told you your
gut microbiome is key to helping you
lower your uh lipids uh make your
insulin
work better insulin sensitivity use
glucose absorb glucose better and lower
your lipids if you mess with your gut
all those things get reversed and now it
becomes a lot harder to lose extra body
fat right lose extra weight all right so
remember you got a protect your gut
microbiome you always want to make sure
that you are this is you you want to you
want to push for more weight loss all
right you got that stubborn fat cut out
soda all together I don't care if it's
regular I don't care if it's diet just
cut it out out water tea coffee that's a
substitution and by the way don't put
sugar or artificial sweeteners in your
tea or your coffee all right that's my
little trick for you I can tell you that
tea and coffee they also have
polyphenols tea has
cakin and coffee has chlorogenic acid
they actually ramp up your metabolism to
help you burn down extra body fat so
little extra benefit from there you
would never get from soda regular or
diet or otherwise all right okay
another tip all right move more get on
your feet get onto an exercise program
if you want to lose extra body fat why
simply put when you're actually in
motion you're physically in motion
you're going to burn calories you know
listen just sitting around all day long
you're tapping on your laptop and then
you got to do your laundry and then you
got to go to the bathroom and you got to
actually go out and get the mail all
that stuff does burn calories as well in
fact even fidgeting you know tap tap tap
tap you know shaking the leg that burns
calories as well but we can burn a lot
more calories to actually make yourself
burn down extra fat if you exercise now
I always tell people because a lot of
people don't exercise the simplest way
to get started is simply to go for a
walk 30 minute walk every day do it sque
it in your day however you can morning
break it up after dinner for me after
dinner is a good one all right move 30
minutes walk briskly all right all right
get a little cardio out of it make it so
that walk so that not that easy for you
to have a conversation all right but
that's a that's a good brisk walk it's
good for your heart but it's also good
for Burning Down calories but you could
get into a you can you can kick it up a
notch and really get into an exercise
program whether it's aerobics cardio uh
running jogging swimming playing tennis
basketball hey you know what even
ballroom dancing great way to actually
get your heart rate up and to burn down
those extra calories and it's a social
activity as well all right if you're
playing tennis or dancing with a partner
that's really good because socializing
actually has been shown to actually
improve um longevity so it's an
important key to actually living longer
is actually to have family and friends
that you actually relate to right so
remember to exercise you want to step up
your uh calorie burn that's actually
something that you should uh be uh
thinking about in addition to all these
other things that I talked about
stepping up your exercise you can
everyone can always do more exercise now
if you're somebody who has other
conditions like a heart condition or you
know if you got diabetes if you're got
arthritis definitely before you U pick
up on a new exercise program something
new something more rigorous talk with
your doctor about it because you want to
make sure that you um are whatever
you're planning on doing is actually
safe and you can get some guidelines I
can't give you Medical advice but as a
doctor I can tell you if a patient's
talking to me about that I would
actually take their entire picture into
consideration and maybe give them some
words of caution Hey listen if you start
feeling chest pain or shortness of
breath or palpitations and you got to
slow it down and you know call me and
let me know about it and I can kind of
guide you further so this is why you
this is how you can work with your
doctor before you like uh really step up
on your exercise program you're a young
healthy person no problem but do if you
want to actually lose weight you know if
you want to actually push push weight
loss a little bit further at stubborn
body fat it could be that you just
needed to move a little bit more or do
any of these other things that we've
actually talked about as well all right
okay next step for pushing the envelope
for weight loss is to lower your stress
chill out easier said than done I know
all right uh listen uh we are stress
machines and we live in a world where
there's a lot of stress even if it's not
in our own lives which most people have
um all you got to do is to take a look
at the outside world read the news you
know you can see there's a lot of
fraking stress out there all right now
that actually makes it harder for lose
to lose weight you know why because
stress causes cortisol to come out
cortisol is a stress hormone it is a
hormone that's called a fight or flight
hormone you want to fight all right it
actually puts that put you in a state of
mind um that actually allows you to
actually you know burn down uh get the
move quickly and and get into action to
be able to fight now little stress is
normal and maybe even healthy all right
short burst of cortisol you know kind of
keep you in good shape um but chronic
cortisol chronic stress and this is what
I'm talking about we live in a world
with a lot of chronic stress chronic
stress actually is very very dangerous
for your overall health and it makes it
hard to actually focus on the things to
um do weight loss so in addition to
raising your blood pressure which is
what stress does in addition to altering
your mental health so you're like
totally stressed out all the time can
even be depressed chronic stress has
been shown to cause weight gain not
weight loss let me repeat that chronic
stress with cortisol all right causes
weight gain makes it harder to lose
weight a lot of reasons for this um I
don't have time to go into all the
hormone physiology about it but one
thing is clear when you are super
stressed it's easier to overeat it's
easier to choose unhealthy Foods uh
easier uh and that all that can cause
you to gain weight ah I'm so stressed
out I can't work out today all right you
can undo a lot of these other steps if
you're constantly stressed I don't have
a quick fix for you in terms of reducing
your stress that's very individual but I
can tell you there are some things that
can be useful first starts with just
breathing all right breathing can
actually help you relax and can help you
lower your blood pressure you know what
how to do this slow down your breathing
and you can control your breathing by
breathing in through your
nose hold it and then breathe out
through your
mouth all right if that sounds earthy
crunchy let me tell you there's some
real science behind it because when you
breathe in through your nose you've got
sinuses right breathing in through your
nose actually helps your body generate
nitric oxide this is the signaling
molecule one Nobel Prize um the Discover
worked on who worked on it won the Nobel
Prize my my friend and colleague Dr Lou
igaro um actually breathing through your
nose causes nitric oxide to be generated
in your body and nitric oxide relaxes
your blood vessels and you start to calm
immediately all right that's why when
people tell you to meditate take you
know take a moment and
breathe breathe out through your
mouth you don't want to actually breathe
out through your nose after you do that
because you'll you'll snort out all the
nitric oxide breathe in the nitric oxide
gets built up breathe out the air comes
out the carbon dioxide comes out from
your lungs but you're retaining the
nitric oxide that relaxes you trust me
it actually works walking actually and
or exercising also is really really good
way to counter stress and to relax you
as well listening to music is also a way
of actually lowering stress now what
kind of music listen um try some
classical music I know not classical
music isn't everybody's bag of tea um
but classical music has been shown to
actually be much more relaxing than
let's say rock music all right and this
has been studied in the lab actually
when you actually take lab animals and
you expose them the classical music
versus rock music or popular music the
classical music Animals always have a
more chill hormonal system so if you
don't like classical music you know try
putting some on your playlist and see uh
what type you like there's so many
different kinds or if you have music
that just calms you whether it's Jazz
instrumental or maybe a song that um is
calming for you put that on too or a
singer whose voice is really calming
that actually can help you lower stress
as well that's a really good easy thing
to do music all right um if you have a
hobby and a lot of people don't have
hobbies and this is a whole other
conversation about quality of life and
Longevity but getting a hobby is a
really important thing um if you find a
hobby you're really interested in and
you feel kind of stressed out just go
right over to your hobby and do it that
also lowers stress um another way to
lower stress is if you have an animal
all right uh pet dog pet cat all right
they're kind of furry cuddly um and give
you a a very meaningful uh lowering of
blood pressure and helps you chill out
if you are feeling stressed all right if
you look into a dog's eyes and gaze to
their eyes it's actually quite calming
all right and I think the dog knows that
same thing as a cat if you press the cat
if you pat a cat all right stroke a cat
and it starts purring it feels relaxed
and chilled actually makes you feel
chilled as well having a pet has been
shown to lower chronic stress so that's
another little little trick you might
actually want to consider doing um
having a pet if you don't have one and
if you have one use your pet all right
that's a good way to lower stress as
well again if you want to actually push
the envelope you know really get a
little bit more weight loss going on
maybe you haven't put enough focus on
managing your chronic stress I'm just
telling you it's very individual because
everyone's stress is different and
everybody responds to lowering stress in
different ways but this is something
that you can do oh one last thing I'll
tell you humor it turns out that having
a good laugh you know comedy club or
listening to a podcast by a comedian um
that can actually help you lower stress
as well so again these are I'm just
trying to give you some really different
types of simple ways to actually lower
your stress all right now the seventh
way I'm telling you uh in this video of
how to actually push the envelope to
lose a little bit more weight if you're
having difficulty getting rid of that
stubborn body fat is get some good
quality sleep sleep okay Z's and
sleeping is key not only for overall all
Health but it actually helps your
hormones helps your
metabolism uh uh helps your gut health
all right all those things are helped by
good quality of sleep now if you you
know how important this is if you've
ever experienced jet lag you know you
fly one Coast to the next Coast or you
fly internationally and you come back
right what happens is your body's on a
different time zone and you're going to
have insomnia it's going to be either
harder for you to sleep get to sleep at
a certain time or it's going to be more
difficult for you to wake up because
your body's not adjusted yet or if you
ever stayed up all night take it for me
as a doctor who went through training I
had so many all nighters I had to pull
during my medical training and during
medical school it's not funny all right
you stay up all night you are freaking
white the next day I mean you are like
useless and that's not good all right
you feel bad the next day because your
system is out of whack all right you
don't get good quality sleep uh your
your metabolism is out of whack your
health really suffers and this applies
to weight loss as well and I'm going to
tell you why if you want to lose weight
you want to actually have good quality
sleep now why is this because sleep
actually does a lot for your body fat
and Metabolism it turns out that when we
are sleeping deeply and I'm talking good
quality deep sleep that's the where you
dream dreaming type of sleep REM sleep
all right that's the sign that our body
is switching on to that fat burning mode
remember I told you the Ferrari shifting
gears during that fasting period when
you're actually in deep dreaming sleep
that's when our metabolism is geared to
burn away the most amount of body fat
all right deep good quality sleep Burns
away body fat when you are sleeping
you're actually losing fat not
exercising sleeping actually does it
exercise does it too but sleeping does
it as well now again remember I told you
when you're awake all right and this is
what Happ when you're pulling an all
nighter uh your metabolisms gear towards
adding calories in your system to store
that energy all right uh and people who
pull in theirs you know like you're
you're snacking all night long you order
that pizza you know people drink things
or drink it all night long whatever it
is you're doing that's that is having
you stay up all night long all right uh
I can think of all the things that
people do that are not good besides
eating junk food having energy drinks
drinking sodas if they're staying up all
night long or partying it all night long
this is going to screw up your uh
metabolism your body is not going to be
burning down uh extra body fat and what
you want to do is to get into that sleep
mode when you're sleeping your body
shifts gears no more intake of energy
we're going to start burning down energy
you shift it like a race car like a
Ferrari into fat burning mode all right
and when you're burning fat the first
place of draw them is your harmful
visceral fat the fat in the tube of your
gut which is harmful for your health and
then you'll be losing more weight all
right so this is actually how to
actually really get good quality sleep
you want to really make sure you're
optimizing all of these parameters that
can help you get good quality sleep by
the way um sleeping requires you to have
a little preparation so that's why you
know most people they just kind of run
until they're out of fuel like out of
gas and then just crash on the bed if
you're coming back from a trip you might
do that all right if you had like a
really really busy day you might do that
oh man I'm just going to crash but I can
tell you that it's helpful for Sleep
hygiene all right sleep hygiene is
preparing for bed just like like oral
hygiene you're brushing your teeth
there's a preparation for that as well
right put the toothpaste on brush your
teeth this way and that way and you know
scrape the tongue get the floss going
all that kind of stuff same thing for
sleep all right by preparing to sleep if
you want a good quality sleep have a
pattern you know getting your PJs if you
sleep with PJs you know um have a
pattern of getting into bed what are you
going to do you going to read um that's
good I strongly suggest that you don't
read on a screen in fact it's better to
put your phone away screen time couple
of hours before you go to bed as part of
your good sleep hygiene if you really
want to lose weight stop looking at the
screen because it's got blue light that
blue light if you have it within a
couple of hours of going to bed it's
going to keep you from getting it's
going to impact your brain in a way
that's going to keep you from getting
good quality sleep so if you want to
actually optimize your sleep as part of
your sleep hygiene couple hours before
you get to bed all right check your
email or do whatever you need to do and
put it away someplace all right put it
lock it away someplace or put it in this
charger then go to bed do not bring your
device to bed with you now look it's a
easier said than done I know I sometimes
bring my device to bed uh that's not
good all right so I'm just giving you uh
what would be the ideal thing to do but
turn off that blue light get good
quality sleep don't eat before bedtime
eating before bedtime not only cuts into
your fat burning time it also interferes
with your good quality sleep and
obviously don't drink caffeine if you if
you want to get to sleep don't drink
caffeine that's going to keep you up I'm
not talking about like the Red Bulls I'm
talking about coffee or even tea some
people are more sensitive than others
but don't drink it after 6 o'clock or
whatever don't put any more caffeine
into your body um and then you'll
actually get better sleep also don't
drink alcohol before bedtime ALC alcohol
also disrupts your fat burning and Al
alcohol also loads calories in your
system which is not what you want to do
and alcohol also disrupts your sleep as
well all right hey there it's Dr Lee I
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food now back to the video okay by the
way one of thing I want to tell you
about that could be disturbing a good
quality sleep is if you have sleep apnea
so if your bed partner tells you hey
you're really snoring a lot you might
have sleep apnea and sleep apnea is a
situation where a lot of people have it
you've got a little extra tissue a
little extra fat fatty tissue actually
in the back of your throat so when
you're sleeping and you're really
relaxed that fat tissue in the back of
your throat also relaxes it sags and it
Blocks Your Airway you know you're
sleeping it's blocking your Airway
you snort you snore you get up all of a
sudden you're not really sleeping all
night long if you think you have sleep
apnea snoring is a clue that you do you
need tell your doctor and uh your doctor
May refer you to a sleep specialist who
can do a sleep study to prove what your
breathing is like at night all right
that could be really important part of
what they do in a sleep lab so basically
you bring a small overnight bag and you
go into a lab where they've got a bed
not exactly the RIT Caron hotel but
it's a place where you can study it's
comfortable enough and you go to bed
they put electrodes on they can actually
monitor your sleeping and your movements
to see if you actually have too much
tissue in the back of your throat as
well okay we covered a lot of material
in this video so let me just recap it
for you here are seven things that you
might want to consider doing if you want
to push your body to lose more stubborn
body fat number one cut out all extra
processed foods number two extend that
period of your natural intermittent
fasting around bedtime all right that's
the night before after dinner and the
morning of after you get up number three
cut down your meal size every single
meal number four avoid sodas of any kind
regular in diet number five get moving
all right get on an exercise plan when
you have it's physically active when
you're exercising you're burning down
extra calories that's how you can
actually lose a little more weight
number six lower your stress lowering
that stress put your body in the right
mode for hormonal mode to be able to
lose weight as opposed to gain weight
all right you want to lose weight you
want to lower that stress so good for
other aspects of your health as well
lots of little tips I gave you on how
you can do that including breathing and
then number seven is actually get better
quality sleep sleeping is key for
burning down fat maybe counterintuitive
but it actually is what actually happens
so you want to get as good quality sleep
as possible um and you'll be
better for it the next day anyway five
snacks that I love that can help burn
harmful body fat these foods are highly
nutritious as well the first food are
walnuts now walnuts turn on a process
called
thermogenesis which means what it sounds
like thermal like heating up and
thermogenesis is like turning on a space
heater inside your body that can burn
down harmful body fat now this is
actually done by Brown fat that's inside
your b