Kind: captions
Language: en
today we're going to talk about five
things that are stopping you from losing
visceral fat visceral fat is a kind of
fat that is deep inside your body in
your abdominal cavity deep in your belly
and a little bit is normal about 10% of
your total body fat should be visceral
fat and it's healthy but a lot of it is
very very dangerous and the first thing
that keeps you from losing visceral fat
is overeating now visceral fat expands
naturally when you consume too many
calories your body fat visceral fat is a
place to store energy and so when you
overeat all those calories go in they
get stored into your body fat including
your visceral fat and this is true
whether you're eating junk food or
healthy food overload of calories is
very very harmful that's right you can
even overeat healthy food you know Whole
Foods including fruits and vegetables
nuts and legumes and seeds healthy oils
Seafood that's right overeating healthy
food is also not good for you but what's
worse is overeating junk food especially
Ultra posess Foods it's much much worse
because now you're putting so-called
empty calories into your body you get
the energy but you don't get any of the
polyphenols or the dietary fiber that
Whole Foods actually give you so step
number one if you want to lose visceral
fat do not
overeat now how do you do this how do
you avoid overeating well I'm going to
give you three practical tips tip number
one take smaller portions when you're
putting food onto your plate right it's
up to you you get the food you're taking
the spoon or Fork on and putting on your
plate keep about 2/3 of the plate empty
all right lots of white space number two
never feel like you have to clean your
plate you know that old saying about The
Clean Plate Club and there were starving
people in every part of the world look
quit that club that came during World
War I and then world War II as a way of
actually trying to save food for the
troops today there's too much food
there's overabundance of food and when
you get it on your plate okay don't you
shouldn't put it on yourself but if
somebody else puts it on for you don't
feel obliged to finish it all right
there's a good chance if you do that
you're just going to go overeat all
right and that will make it hard to lose
visceral fat and the third tip about not
overeating is to follow the old
confusion rule that's called Hara haachi
bun
har is a Japanese saying from the
confusion principle of stopping your
food stop eating when you're 80% full
all right well how do you do this you
say like I don't know how to do 80% well
if you eat slowly and you get in touch
with your own body by eating slowly your
stomach will actually fill when it gets
close to that 80% Mark it's going to be
releasing a hormone called leptin it's
going to go to your brain brain and it's
going to Signal your brain hey slow down
we are getting full so this will allow
you by slowing down eating and by being
in touch with your body to know when
your hunger has been satisfied but
you're not full right most of the time
we are kind of conditioned to eat until
we're really full and then we take it a
few steps extra and now we're
uncomfortably full we're stuffed no
don't do that just eat slowly until your
brain signals to you that me you know
we're actually done that's about 80%
full before I tell you the second thing
that keeps you from losing visceral fat
let's talk about why you want to lose
visceral fat visceral fat is located
deep inside your body okay and when
visceral fat grows it can be highly
inflammatory and that's the last thing
you want in your body is a chunk of fat
that is inflamed now this fat expands
when you overeat and as it expands
inside your belly cavity it can wrap
itself around around your organs like a
baseball glove and what it does is it
compresses them and inflammation from
the fat itself bleeds over into the
organs and that's not what you want that
can cause organ damage and the more the
visal fat grows the more highly inflamed
it actually becomes and the reason that
that happens is because healthy fat like
any kind of fat requires uh uh any kind
of tissue in fact requires a blood
supply in order to stay alive right
living tissue requires circulation
oxygen and nutrients it needs a blood
vessel system and when visceral fat also
has this blood vessel system but if it
grows too fast all right uh and it
outstrips its blood supply the center of
it actually becomes starved of oxygen
that's called hypoxia and when tissues
in your body are starved of oxygen they
become a hypoxic guess what happens they
become inflamed and so that's why
rapidly growing visceral fat that occurs
when you overeat okay rapidly expands
becomes hypoxic in the middle and that
actually triggers inflammation now
inflammatory excess visceral fat is one
of the most dangerous things that you
can have in your body it's a setup for
type 2 diabetes it's a setup for many
different kinds of cancer for heart
disease and even dementia there's a lot
of research that links excess visceral
fat with all these chronic diseases so
you want to avoid excess visceral fat
now how do you know if you have too much
well to measure it you actually need to
have get a scan called it a dexa scan or
a dual energy X-Ray
absorptiometry Scan dexa and this scan
measures the different types of tissue
in your body your bone your muscle your
fat okay and it tells you where that
tissue is located how much of it there
is so from research has already been
done we know that your body has normal
healthy fat and of that fat only 10% of
it should be visceral fat that's what
you need to actually survive
but when you start exceeding that amount
all right your belly is going to bulge
and when you see somebody with a beer
gut that's because a lot of that
visceral fat inside the cavity of the
belly has been growing growing growing
and it pushes out the belly from the
inside out all right it's like pregnancy
with a mound of fat and if you can't get
a dexas scan an easy way to assess
whether you're gaining visceral fat is
really check your belt size your waist
size because when visceral fat grows it
actually expands your waist
circumference all right that's the uh
the the the length around your waist and
your belt size you're going to need
bigger pants you're going to need bigger
clothes and your belt loop is going to
actually get um loosened up all right so
if you need to expand your belt or you
need bigger clothes you're probably
growing visceral fat you don't even need
to go into scale to take a look at that
a second thing that stops you from
losing visceral fat is midnight snacking
now this is very common right you finish
your dinner sit on a couch to read or
watch television or whatever you do and
then you reach out and grab a snack and
you just start snacking on it uh and
eating it all night long okay uh or
maybe you just go get a bite to eat
before you go to bed well all that last
bit of food before sleep or after dinner
interferes with your body's natural
ability to burn down visceral fat which
occurs when you are asleep the thing
though is that your your body will only
burn on visceral fat when your insulin
levels are low so as long as you're
putting food in your mouth okay you're
putting in Sugar you're putting in carbs
your insulin is going to rise to be able
to take in that energy and that's going
to interfere with your body's time it
has overnight to be able to reduce
visceral fat because it once you eat
let's say you get a midnight snack all
right right before bedtime boom now your
insulin goes up it takes a little while
for that insulin to come back down and
as as long as that insulin is up your
body's not going to be burning viseral
fat so you've lost time all right so
that's why eating a late night snack
cuts into the time that you're burning
down the amount of visceral fat so
you're missing out on the game all right
a third thing that keeps you from
burning visceral fat is being sedentary
all right you know what that means Couch
Potato right and here's the thing moving
your body Burns energy burns calories
and move Burns visceral fat now you
don't need to join a gym or have a
trainer just even taking a 30-minute
walk at any point in the day and I
suggest after dinner okay can be really
helpful and look if it's raining outside
you don't have to go outside you can
walk around your house if you're an
apartment you can even walk stairs it's
the physical activity that counts all
right now it's even better if you do
work out because you're going to burn
even more calories when you're
exercising much more than when you're
walking but walking is is fine and it's
a great start and anybody who says I
can't exercise or you have trouble
exercising don't worry just go walking
that's a good start now living a couch
potato lifestyle is guaranteed to stop
you from burning excess harmful
inflammatory viscal fat so here's a
little tip if you need some motivation
to move or to exercise or go for a walk
here's what I suggest call up a friend
do it with a friend or a family member
or a partner in order to make your
movement social that way you're getting
something out of it and so is somebody
else and you're helping their health as
well now a fourth thing that keeps you
from losing visceral fat is eating ultr
processed foods this might seem like a
no-brainer right because ultr processed
foods contain added sugar unhealthy fats
artificial preservatives and colorings
and flavorings all the things that
interfere with a healthy metabolism
right and you're and you need a healthy
metabolism to burn down visceral fat so
when you have Ultra processed foods it
damages your gut microbiome which you
need for your metabolism and your gut
microbiome also lowers inflammation so
now you're if you damage eup microbiome
now your inflammatory levels are going
to go up in your body the other thing
you should realize is that Ultra
processed foods um are really easy to
overeat remember I told you that's the
first thing you don't want to do is
overeat and that's because many Ultra
processed foods are engineered designed
to make you crave eating a lot of it
it's engineered for your brain to rea
respond to The Taste and the flavor okay
to want to eat a lot of it if you
overindulge in those Ultra processed
foods not only you loading up on too
many extra calories but you're also
loading up on all those other harmful
additives that are actually going to
interfere with your body's ability to
burn visceral fat okay so what do you do
instead well what I recommend is that
you eat healthy plant-based Whole Foods
as your primary source of foods because
the polyphenol the fiber that you're
going to actually get is going to be
from those whole foods are going to fuel
your metabolism and feed your gut
microbiome that's what sets you up for
burning down visceral fat so cut down or
cut out eating Ultra processed food hey
just something real quick if you're
enjoying this video then you'll want to
check out my free guide on burning down
body fat unlike the huge amounts of
weight loss at fat diets promise my free
guide shows that healthy weight loss is
realistic achievable and sustainable for
just about everyone and burning down
body fat I share five of the best foods
that you want to eat right now if you
want to fight harmful body fat and I
walk you through how these Foods
actually work to improve your metabolism
so get the Guide right now it's free in
the caption
below now back to the
video one last one fifth thing that
keeps you from losing visceral fat is
poor sleep and there's a metabolic
reason for this you know you've heard
about this 8 hours of sleep is that
actually good for your body it's
actually true 8 hours gives your body
plenty of time to use that sleep time to
shift your metabolism into a gear to
burn down harmful inflammatory visceral
fat extra calories anything else that
your body doesn't need you yes you
actually burn down fat while you are
actually sleeping all right now the key
thing is that this burning down a versal
fat only happens when you're actually
having quality sleep so interrupted
sleep poor quality sleep waking up every
few hours interrupts your body's
metabolic process um uh what you really
want is deep rim sleep you know the kind
where you're dreaming so what are the
things that help you get good quality
sleep all right and what are the things
you want to stay away from well if you
eat moderately you'll be more likely to
sleep well overeating interferes with
your sleep you know that being stuffed
after a holiday makes it hard to sleep
um later on and if you actually want to
exercise that actually that physical
movement actually helps you sleep better
as well now here is one little Health
tip that you should know about you might
be actually having difficulty getting
quality sleep if you snore at night so
if your bed partner tells you that
you're snoring you might want to get it
checked out by a doctor because the
reason that you're snoring might be
interfering with your quality sleep and
might therefore be interfering with your
body's ability to be able to burn down
harmful visceral flat now what could be
going on when you're snoring well
there's something called sleep apnea and
sleep apnea is basically where you've
got excess tissue in the back of your
throat all right and it could actually
be visceral type of visceral fat um and
what that does is it um sags down
because when you're sleeping you're
relaxed and that fat also relaxes and it
Blocks Your Airway now you're not
actually getting enough oxygen and
you're not breathing properly when
you're falling asleep when you're fully
relaxed cuts off the air flow you
suddenly startle and wake up and you're
never quite getting a good night's sleep
when you're not getting a good night's
sleep you're not burning harmful
visceral fat this situation sleep apnea
is common and it's a very serious
condition because it sets up for heart
conditions lung conditions and a heart
condition you want to really watch out
for is something called atrial
fibrillation it's a heart rhythm tied to
sleep apnea okay and so in order to be
able to deal with your sleep apnea you
should talk to your medical doctor get a
sleep work up and there are ways that
actually uh you can actually reverse
sleep apnea and actually get back to
better quality sleep that's it five
things that keep you from losing
visceral fat hope you've enjoyed it and
thank you for watching hi there if you
enjoyed watching this video I know
you'll love the next one stay here and
check it out and I'll see you there