How To Lose Belly Fat Naturally Without Exercise

How To Lose Belly Fat Naturally Without Exercise

how to lose belly fat naturally without
exercise whether your goal is just to get a little bit flatter belly for the
beach or if you want to lose some of that intra-abdominal belly fat that’s
associated with metabolic syndrome and a whole range of different degenerative
diseases we’re going to talk about the mechanisms how it works what won’t work
so that you understand how to do it right so you can get healthy and reach
your goal coming right up I’m doctor Ekberg I’m a holistic doctor
and a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure that you subscribe and hit
that notification bell so that you don’t miss anything so I wanted to do this
video because I saw some other videos that were just so full of nonsense that
suggested that or we’ll just do these exercises for seven days and you will
have a flat belly and they showed all these ridiculous before-and-after
pictures so it gets people into the wrong idea of what’s required and what
works so when I say that you can do it without exercise that doesn’t mean that
you want to do it without exercise it just means that the exercise that most
people suggest is not going to get you a flatter belly and it is not going to get
you healthier it’s not going to reverse the underlying mechanisms some people
are looking for that six-pack look or they just want to tone look and other
people are looking to get rid of that Apple shape where they don’t have a
waist where most of the weight sits in the mid section which is a very
unhealthy place because that intra-abdominal fat is the result of
insulin resistance and because of that it is driving you toward metabolic
syndrome with high blood pressure high cholesterol obesity diabetes etc so
that’s what we want to avoid now first let’s just look a little bit at the
anatomy this so some people suggest that all
will just do some sit-ups let’s that’s how you get that sit six-pack first you
have your abdominal cavity with your vital organs with your intestines and
then you can have the intra-abdominal fat which is the visceral fat it’s fat
intermingle it’s filling out the spaces between the abdominal organs and it’s
supposed to be there but it’s not supposed to grow huge it’s not we’re not
supposed to have a lot of fat there and then you have your subcutaneous fat
that’s the outer layer and in order for you to have a six-pack that needs to be
really really thin so that the muscle can show through and then the muscle
itself it’s called rectus abdominis that’s the
flat belly that that’s the six-pack look that muscle is only about 3/8 of an inch
thick so if it’s not showing you’re not going to be able to exercise that muscle
and make it show it’s not about the muscle you’re not going to be able to do
sit-ups or core strength and have that show through an inch and a half of belly
fat so even if you were to double that 3 and 1/8 inches or about 10 millimeters
it’s not going to make a whole lot of difference I’m sure there’s some
bodybuilders that have more than the 3/8 of an inch but the key is that
exercising the muscle is not gonna make it show through the fat and it’s not
gonna burn fat specifically there it’s not like the the nutrients for that
muscle comes from that fat that’s just not the way it works
energy is processed systemically and you’re not going to burn more in one
place just because you exercise that area so I just want to dispel some of
that and some of those myths so it doesn’t mean that exercise is bad I
think you should do core strength I just think you should exercise I think you
should go for walks because it’s good for your brain it’s good for circulation
it’s good for hormones just get out the mindset that you can get a six-pack
by doing crunches and exercise if you are a bodybuilder and you already have
very very low belly fat and subcutaneous fat then obviously getting a little bit
more tone in that muscle can make the 6-pack show a little more but for most
people that’s not where it’s at so for most people it’s not about crunches it’s
about reversing the underlying mechanism of what put that fat there in the first
place I want to bring to your attention something about body shape that’s gonna
make a lot of sense to you there’s something called Cushing’s
disease or Cushing’s syndrome also known as hypercortisolism and this is where
they have a pathology it’s usually a pituitary tumor the pituitary is a
hormonal gland and it produces hormones to stimulate a bunch of other glands and
one of the glands they stimulate are the adrenals so if you have a tumor then
that gland can put out an excessive amount a pathological amount of adrenal
stimulating hormone so now the adrenals just go to work and they’re cranking out
cortisol around the clock and as a result the body type gets a very
particular very characteristic shape so these people are gonna have a lot of
belly fat the cortisol creates belly fat and they’re gonna have a lot of
intra-abdominal fat and they’re gonna have a lot of subcutaneous fat but it
mostly it just starts growing in the midsection they’re also going to have
thin legs the muscles are gonna be eaten away from their legs so they got thin
skinny legs they’re gonna have a flat butt they’re gonna have stretch marks
they’re gonna have easy bruising and also in addition to the belly they’re
going to put fat in one more place and that’s at the top of the back of the
upper back called the Buffalo Hump all of these are very characteristic marks
of Cushing’s disease but if you think and if you look around and you
think about how many people do I know that kind of sort of looks like this
that they may not have a full-blown Cushing’s but they look a lot like that
and the reason they look a lot like that is that they have a very high level of
cortisol they have a very high level of insulin so even though it’s not a
disease it’s not a pathology they have just through lifestyle through
stress and sugar they have driven their body like halfway to Cushing’s and if
you think about it this probably describes a lot of people like maybe
half the population over 50 here is what’s happening this is why they’re
gonna get that particular body shape cortisol is a stress hormone whenever
you have stress whenever you put an increased demand on your body when your
body has to defend itself it’s going to produce additional blood sugar if the
cortisol is there to increase blood sugar but it’s not for the blood sugar
itself it’s to provide additional fuel for the cell so cortisol puts the sugar
into the blood and it’s the liver typically that makes that blood sugar it
starts making it from glycogen that’s stored in the liver and then when it
runs out of glycogen it’s going to start breaking down muscle or even before it
runs out of glycogen because if there’s enough cortisol the body is just gonna
pull glucose resources from anywhere it can so it breaks down glycogen from the
liver it breaks down muscle protein to make glucose the glucose goes into the
blood glucose the blood sugar increases and now we have more blood sugar to go
to the muscles to handle the stress to wherever the body needs the resources
whether it’s real or imagined but now we also need insulin to get that sugar out
of the bloodstream and into the cell to deliver it to its target the other thing
that cortisol does is it inflammation so there’s a drug there’s a
synthetic version of cortisol called cortisone or prednisone and people can
get this as a medication and now they give it to reduce systemic inflammation
so people with rheumatoid arthritis or inflammatory diseases of various kinds
they get prednisone if they have pain from inflammation they get cortisone or
prednisone if people have swollen inflamed joints they get cortisone
injections and what that does of course it reduces inflammation why does it do
that why does cortisol stop inflammation because when you’re in a fight flight
your body is concerned with survival in this moment and inflammation is part of
the healing process that takes place after your back to safety so right now
we’re trying to survive tomorrow we’re gonna worry about inflammation and
healing when we’re safe so in the acute stage cortisol shuts down inflammation
and that’s why this is used as an anti-inflammatory drug but of course
what this drug does it increases blood sugar it increases insulin it makes
people gain weight in the midsection and make people swell up it makes people
pre-diabetic and so forth we also said that cortisol breaks down protein it’s
destructive to protein so this is why these people are gonna get thin legs
because it breaks down the large muscle groups first they’re gonna get a flat
butt because that’s another large muscle group the skin also has protein in the
collagen so when we break down that protein now we get stretch marks because
the skin is not as strong and elastic as it used to be we bruise easily because
the tissue is very fragile so any little bump we get we’re going to break the
tissue and get a bruise because cortisol broke down the protein so all of these
body type characteristics and and the bruising and the stretch marks is
because of cortisol so if we have a lifestyle where we start
looking like this then chances are really really high that we have excess
cortisol so when I saw all these videos to talk about a flat stomach and nine
exercises to a flat stomach in seven days and so forth
it really is frustrating because they give people the wrong idea they give
people false hope they give people the idea that if they
don’t end up with a flat stomach then they’re just not trying hard enough and
then they get guilty but there is no quick fix you’re not going to turn this
around in nine days or three weeks or overnight like these videos suggest so
do we want to do exercise yes and we’ve talked about that in other videos or
sit-ups gonna do it no our sit-ups good yes do some core strength do some
sit-ups do some crunches because it’s good to have a strong core that fires up
and strengthens the brain so what kind of exercise do you want to do well
aerobics are good except and please understand this the thing we call
aerobics is not aerobic exercise when you go to a spin class when you go to an
aerobics class with an instructor with an upbeat music tempo that encourages
you that motivates you to go faster and faster and sweat and huff and puff and
that is not aerobic exercise that’s an aerobic exercise and again we’ve talked
about these in other videos that if you huff and puff now you’re making cortisol
you are making this worse so exercise is good but if you exercise and you trigger
additional cortisol now you are depositing additional body fat you are
triggering cortisol to raise blood sugar that will trigger insulin and the
insulin and the cortisol are going to put the weight right back where you
started from so if you have anything like this body type or if you have
anything like adrenal fatigue then do not do any exercise where you
huff and puff and the only exception is high-intensity interval training which
you can do a little bit and watch those videos to understand that part
so if we have intra-abdominal fat or if we have a large amount of subcutaneous
fat that’s a result of hormones and the exercise cannot be in such a way as to
stimulate those two hormones because then you’re gonna make it worse
at best you’ll be able to burn off a few extra calories you will feel good
because you sweated and you made some hormones and so forth but now you just
pushed your body back into carbohydrate metabolism and you’re gonna get cravings
and you might be able to withstand those cravings for a few days or a few weeks
but because you’re shifting your body to a carb metabolism because you’re not
addressing the underlying issue you will not be able to sustain it and then you
feel guilty because you couldn’t keep it up so just don’t go there we have to get
over the idea of no pain no gain all right pain is stress stress triggers
cortisol and it will put us right back in this situation the only time that
there’s some benefit to some pain with exercise is if you’re trying to get fit
if you try to be at peak performance for a specific event if you’re gonna do
Ironman or if you’re doing something in in track and field where you need to
produce a lot of lactic acid in a short period of time like 400 meters or 1500
meters then you’re gonna have to go through some pain to get really fit but
if you’re looking to be healthy there is no need for that so how do we reverse
the underlying mechanism we do the things that will reduce insulin that
will reduce cortisol step number one eat less sugar go to a low carb high fat
diet and even a ketogenic diet on how insulin resistance you are
depending on how long it’s been there most people will benefit from being in
ketosis a good amount of the time some people don’t necessarily need to go
there all the time but I think it’s a great place to see how it works for you
and then maybe alternate between keto and and low carb you want to combine it
with intermittent fasting because sugar and carbohydrate are the root cause that
drive the insulin and eating carbohydrates and sugar many times a day
will stimulate sugar storage fat storage many times a day so intermittent fasting
is where you eat less carb in fact you eat zero carbs when you’re fasting and
you’re eating fewer meals so you’re stimulating this process fewer times
you’re giving it a chance to reverse itself so these are tools that you can
use low carb keto and intermittent fasting they’re increasing power in that
order so low carb is powerful keto is more powerful intermittent fasting is
most powerful then you want to add some low intensity exercise meaning truly
aerobic exercise when you are not huffing and puffing if you go for a walk
if you go for an easy bike ride or if you’re rollerblading if you’re not
huffing and puffing you are keeping up your breathing slowly that’s aerobic
with air and when you’re aerobic when you’re providing oxygen at a rate that
you can metabolize fuel your body burns primarily fat especially if your fat
adapted then the vast majority of fuel is going to come from fat and that’s
what you want you want to lose the belly fat as soon as you start huffing and
puffing you switch from burning fat to burning carbohydrates and it’s not like
you’re burning a hundred percent of one and zero of the other and vice versa
but it’s the dominance so in aerobic exercise you burn predominantly fat in
huffing and puffing and aerobic exercise you
predominantly carbohydrate and sugar so low intensity exercise is the key and
that’s where you want to spend a lot of time you can do that 30 minutes a day if
you have time and you feel like it then you can do it 60 or 90 or 120
minutes a day it is not fatiguing it’s not exhausting
because you’re operating within your threshold within your capacity for
aerobic training so you have infinite fuel you have all the oxygen in the
world and you have all the fat on your body to provide fuel for that you’re not
gonna run out of fuel then you want to add a little bit of hit high-intensity
interval training and here we’re talking very very high intensity so there’s a
little bit of pain maybe but you’re doing it for such a short time it’s just
fun to push yourself a little bit we’re talking seconds you do 15 20 30 seconds
at a time you relax rest for a few seconds and
then you hit it again and you only do that four or five times to get your
heart rate up close to your maximum and then you’re done the whole workout is
like five minutes and what that does it does produce cortisol but it does it for
such a short period of time that it doesn’t affect your overall situation
and the benefits is that you increase your growth hormone by three to four
hundred percent and growth hormone is muscle sparing and it is fat burning all
right so if you can make three to four times more growth hormone then you’re
gonna accomplish both of those goals you kind of do the opposite of what the
court is all does so yes you’re gonna produce cortisol during the hit but the
cortisol is for a few minutes the growth hormone lasts for days and the other
thing that’s going to produce a lot of growth hormone is fasting so doing these
two together is going to put you in the best place possible for growth hormone
number 5 cortisol is produced in response to stress so we could have
stress from exercise and aerobic huffing and puffing exercise
but we can also have it from emotional stress anytime that you feel frustrated
tense upset angry etc overwhelmed you are in stress your body makes cortisol
your blood sugar goes up and this blood sugar is there for you to be able to
deal with fight and flight for you to be able to increase your energy energy
expenditure to get out of a dangerous situation but if you have emotional
stress from your lifestyle situation when you’re sitting in traffic if you
have too many deadlines if the kids are screaming and you feel stressed now
you’re making cortisol which raises blood sugar but you’re not going to do
any additional exercise in that moment to use up the glucose so now that excess
glucose gets into the cell by insulin and you’re not going to use it so it
gets turned back into fat so cortisol turns sugar into fat cortisol turns
protein into fat and where does it gather up where does it deposit in the
midsection that’s what cortisol does stress management is enormous Lea
important and for some people that might be as important as doing all the other
stuff together so we want to understand that there are can be multiple
components and for different people they could be the primary the key one could
be different for different people so we want to optimize our chances we do all
of them of course that’s just how it works if something makes you healthier
then do all of those things so how do you get rid of belly fat by reversing
the underlying mechanism and can you do it without exercise yes would you want
to know because exercise is not optional but you want to do it without the wrong
kind of exercise because the wrong kind of exercise will perpetuate the problem
if you enjoyed this video you’re going to love this video thank you so much for
watching and I’ll see you next time

Daniel Yohans

100 thoughts on “How To Lose Belly Fat Naturally Without Exercise

  1. Dr. Sten Ekberg says:

    If you like this video you'll find more helpful videos in this link –

  2. Allison Zapata says:

    Dr. Low intensity is what target heart rate? 65%-70%/

  3. Sally Mega says:

    I kind of suspected this. You explained it so well πŸ‘ Learning a lot, thank you!

  4. Brano M says:

    the type 1 fat is easy to lose but the type 2 fat is way harder and you need exersize. How can he say you don't need exersize to lose all belly fat?

  5. Kerry Losi says:

    Hi Sten. Thank you so much for this. Why haven’t I found you much much earlier. Now I am so clear about weight loss. Have a good day. Cheers.

  6. Derek Tait says:

    Ann’s are made in the kitchen not the gym, so no exercise needed

  7. leprian says:

    I have a bad knee, MRI shows worn out cartilage, Dr suggests a cortisone shot. I do not want to gain weight. What do you suggest Dr.?

  8. Issy Sat says:

    Right on Doc πŸ‘

  9. Jazmin Saltos says:

    Hi Dr. I love this video is so helpful I just have one question if i have this body type the one you described in this video how can I gain muscle mass special in my legs.

  10. Drendehr says:

    Omg how informative, how much I looked for a video like this…! Thanks just subbed! Btw listened to it at 1.5 speed, felt normal!

  11. Tom Sullivan says:

    Excellent video. I didn't know the cortisol connection.

    I've been doing keto and IF for about a year with good but not great results. I brisk walk 4-5 days a week. Should I slow down and what sort of HIIT can us senior citizens do?

  12. fairchan67 says:

    Thank you, as I tried different diet but have never seen any changes in my body, now I understand why. I am going to do this process for my family.

  13. Hannah Jane says:

    This was so helpful, I’ve never enjoyed intense cardio and I had a feeling it was too stressful for my body. Thank you!

  14. Cathy Welch says:

    This is the best explanation I've seen, heard thus far. I've heard bits and pieces that agree with what is presented but, Dr. Ekberg, you have explained this in a way that I can understand and calmly accept. Thank you very much.

  15. Everardo Cancino says:

    Am really over weight.. I've been doing huffnpuff exercise every day for the last month. I woke up so inflammated today and my cravings have been thru the roof.
    I will watch all your vids and start keto and aerobic exercise. Ty

  16. RedStone says:

    Hello Dr Ekberg
    Can you tell me if bikram yoga is good for this type of weight loss?

  17. Sherry Hamilton says:

    Omg thanks for making this video!

  18. Nathaniel Swan says:

    I have bee3n on a keto diet, and intermittent fasting for about a year. I have maintained my weight, but I don't seem to lose any weight. Yes I have diabetes and I monitor my blood sugar easily 4-5 times a day and for the most part, I stay below 110. Is this holding me up? I only eat 30 grams of carbs a day.

  19. Rachel Sweets says:

    Taking notes thank you

  20. diane hall says:

    Just found your channel. Thank you so much! I am right at this point on all counts. My yearly physical is in two weeks. I have Dr. prescribed exercises, as I hurt my lower back.Yoga/Pilates and a Schwinn exercise bike waiting in the living room. I love to walk and need to drop 20-30 lbs. You have explained low carbs foods very well and the proper way to approach an exercise program. I plan to be a more healthy version of myself in 6 months, starting now. I am not diabetic. Will follow your channel with interest and report my progress in 2020. Thanks again!

  21. Stella Nwaiwu says:

    How about treadmill walk

  22. carol harpur says:

    Made a complex health issue so understandable, information that I will definitely use in my daily routines, thank you

  23. Ann Vaughn says:

    I was told by doc my belly looked like belly of a diabetic he did no testing without blood work or any can you tell just by looking at someone

  24. westfield90 says:

    Makes so much sense. I learnt so much from this video. Going straight to my favorites

  25. Aisha Sharfi says:

    Is cucumber allowed on keto doc?

  26. Gabriel Sanchez says:

    It is a lot of sense but it looks like promoting been laziness I release stress on the gym and left heavy.

  27. Clara Israel Stait says:

    Absolutely excellent, thanks so much for sharing your knowledge 🧑

  28. Dave N Japan says:

    Just don't eat…..that's it"

  29. Claudia Fowler says:

    Dr. Ekberg you ROCK. Have lost 30 pounds with bone broth fasting and then keto. Weightloss stalled and I am back to Bone Broth and watching your videos. Have several autoimmune Psoriasis, RA, Sjogrens with Type 2 Diabetes and a partial thyroid because of cancerous nodules. Weight ballooned after thyroid surgery to 215 now at 182. I am 52 and most of my life battled cronic stress and traumatic events.
    So I want to live and not die like it says in the Bible and your videos really really help understand the mechanisms doing it right.
    Doing water aerobics and trying OMAD to get maximum autophagy.
    Trying to reverse years of sugar/carb addiction.
    Thank you so much for your videos. I understand nutrition but never was able to merge it with the medical disease axis. Mybe because english is my second language πŸ™‚
    Bless you

  30. Ronny Ribs says:

    Good advice but I think your tshirt is a size too big around the neck.

  31. Jake Luna says:

    is LCHF/Keto Diet OK for people with gouty arthritis?

  32. Knittyneeds says:

    Great video JUST FOR ME. Belly is so tight that it compresses my chest. πŸ₯Ί luckily I have my 15 month Newfie to go for walks. Trying hard since two days ago 😁😁 to be HONEST with myself. It's my health and my aches and pains. I stumbled on your video and I thought I would just SIT AND LISTEN. I felt It was ALL ABOUT ME! Very well explained. I HATE exercise after I underwent a herniated disc surgery 5 years ago. Got excess fat in my belly, can't breathe sometimes. Now is the time or NEVER. I am 70 years and trying to remove this enormous ball outta my tummy. My doggy is a water rescue dog and I am forced to go with her into the water, warm or ICY for training. AGE IS NO BARRIER. I learnt so much from your video and I am so grateful to you. Thanks for sharing and caring πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘πŸ₯°

  33. Maria N says:

    Very good way of explaining things we keep doing all sorts of things thinking we are doing the right things yet we are just increasing the damage

  34. Maria N says:

    So my question is since planks are done for seconds and one tests are they say because I definitely don't want to produce cortisol hormones

  35. Mui Tang says:

    I go to exercise classes 3/4 times a week, sweating and huffing and puffing have only managed to loose 1kg for the past 2 years, now I know, just eat less and cut out carbohydrates and sugar.

  36. Maria Teresa Benedicto Bjerke says:

    Thank you for the answers and explanations to the Why's & How to's of dealing with belly fat.
    Excellent lecture.

  37. Ahmed Ahmed says:

    I watched and listen to you 22 minutes and rewind back few times to get the information great video and information thank you

  38. Desiree Tamargo says:

    Is yoga aerobic, is it good?

  39. Mrs Moon says:

    Knowledge and inspiration in each and every video. Brilliant!

  40. N-a-s-e R says:

    I have debits type 2 and I suffer from over wight I’m unable to do exercise because I’m to heavy I can’t walk for long destins

  41. bradley amor says:

    loved the picture of you in yellow in the lead on track,also i,m learning a lot so thank you so much you take the time.

  42. Pink Coko says:

    Thank you! This is THE BEST Clear and Concise Explanation/Break down EVER!!

  43. lakeysia s says:

    This was gooooood!

  44. QUICK-STAR says:

    No anatomy lessons needed here. Only the ideas or knowledge about what works and what does not. This video should have been 5 minutes at most and that is stretching it bigtime. This is 2019, we live busy lives and there is no getting away from it. A 20 minute video is ridiculous. And no, I don't watch TV or sit in a bar and drink. And now my comment is much longer than needed. I apologize!

  45. mai hernandez says:

    very informative video.. thank u for uploading doc..

  46. Hillo Georgie says:

    Heard growth hormone can lead to diabetes…

  47. Hillo Georgie says:

    Kinda experienced this on my own even before watching the video… low carb, very little sugar… No exercise, no stress etc and boom my stomach is far from what it used to be…plus IF

  48. rec says:

    Hey doc, buy a shirt one size smaller. You look unhealthy and sickly, like you're wasting away, in that giant shirt.

  49. Painon Pudotus Dietitian says:

    lol amazing

  50. Amina Bedru says:

    I will start keto when the breath issue gets solution until then I will try to control my carb intake as well as my portion thanks dr sten ekberg.

  51. Prashant k Prasad says:

    You have such a soothing influence…good work !

  52. Fei Wong says:

    I like the way you explain things to us. I learned a lot from you! Thank you so much!

  53. ValΓ©ria Guerra says:

    Loving your videos. I am Brazilian, but you explain things very well, and your accent is very easy to understand…and al that makes me retain the information easily!! Thank you!!!

  54. Growing in Grace says:

    Lost 30lbs in the first year with Keto & IF at 17:7. (We have an active family life. So I can't be a Keto Cop and I can't abstain from everything…nor do I want to. So there's a challenge there.) Now I'm plateaued with the last 10 to lose. So close! Zero exercise regimen until now. So here I go with elliptical/resistance/light weights. Hope my weight goes in the right direction! It's discouraging right now because this is my second week, and I sit at a desk for 40 hours….
    Balance is so difficult to actually achieve and maintain.

  55. TheOnecosmos says:

    Great mate, thanks, peace and love.

  56. Summer Cherie' says:



  57. neikoboi1 says:

    This is great information. I use to weigh 290lbs. Now I weigh 230lbs. I do keto, Low carbohydrates between 10-30 a day and intermediate Fasting 16/8 or 20/4 and those are three powerful tools to help burn πŸ”₯πŸ”₯fat and more importantly belly fat and quickly. Thank you for explaining the information in simple terms. I agree with everything you said. Because it's working for me.πŸ˜€πŸ‘

  58. Rahab Osorno Torroella says:

    The best .

  59. Rahab Osorno Torroella says:

    I at lasr understood it all thanks e Lot

  60. Eric G says:

    Well done Dr. !

  61. Yan C says:

    So is Crossfit good or bad?

  62. Amjed Abdeljelil says:

    Thank you Dr.Sten Fantastic presentation, well detailed and explained.
    Thank you Sir.

  63. Crystal Willett says:

    I have stopped sugar and been in the keto diet for 6 weeks. I've lost 17lbs. I have not lost a single inch from my waist and abdomen. I started IF 2 weeks ago. How long does it take to see results or inches from waist area? I
    I hike and try to walk at least 5 miles per day.

  64. Amir hosseyni says:

    Thank you much for the excellent information

  65. Ruth Moore says:

    A great explanation, thank you !!!

  66. Arlene Jimenez says:

    I am a paraplegic so how and what exercises can I do? Thank you for your help.

  67. Lillol F says:

    Thank you for in-depth information! First time i have ever heard this explained this way. It will help me to schedule my healthy weight loss journey properly!

  68. Anneke Dam says:

    What a good presentation! I have wached a lot of video's of this , but yours is clear, informative, without any bla bla. You give all the information per point. I am going to wach more of your videos. Do you have one about hypothyoroid? I was always healthy, slim, but since 3 years i am suffering from weightgaine, slow hypothyoroid, hairloss…?

  69. Tips & Start says:

    thaaaaaaaaank you Doc.

  70. fein19 says:

    "it's real or imagined" – priceless!

  71. k speller says:

    Hi Doc a few questions if I may ask I’m a diabetic on insulin, I’ve been on prednisone for a long time, for asthma figured the doctors I was seeing were trying to kill me with so much medicine. So I stopped taking most of it was on 5 blood pressure meds which were totally killing my kidneys. I’ve lost weight but still have a stomach will this work for me?

  72. Lost Forever says:

    Kindly Dr. Don't call other people vids nonsense in fact don't even mention them at all. I like staying focus with what you have to say in simple soothing language

  73. Dave Thompson says:

    I've always had bird legs and no butt. now I'm all gut and no butt, diabetic type 2, high blood pressure… I've gained and lost so much weight over the last 20 yrs it's crazy. Trying to lose again.

    I don't bruise though… not at all… I can't remember ever having a bruise… ever.

  74. Don R. Mueller, Ph.D. says:

    I'm waiting for lose belly fat while gaining hair on head.

  75. Passionabdbeauty says:

    Okay. This makes a lot more sense. Thank u Dr. 😊

  76. Karla Downunder says:

    People say that belly fat is the last to go, it makes it way harder to stick with it and care, when your body changes, but your stomach is still fat.. I'm losing weight all up the top and none on my belly πŸ™ πŸ™

  77. John James says:

    When I get emotional stress if possible I use shadow boxing as a form of HIITS, works great for me.

  78. Brian Mashego says:

    Thanks, I am now informed.

  79. Kiya says:

    I've lost over 30 lbs in under 2 months just eating healthier and walking. When people ask me what exercises I've been doing, they don't usually believe me. It somehow clicked in my head that stress was a major contributor to my weight gain. I understood that I usually became stressed when doing workouts like the elliptical or running. People even keep telling me I need to workout more and sweat.. but I'm always like "when I am healthy that us an option but I'm obese right now".. even changing my eating habits has been stressful.. thanks for the confirmation

  80. illeky says:

    This video is so informative and he has a calm manner that I don’t mind listening to.
    Question: Do you think weight training is helpful? Not sure if I missed that. Thank you for the video.

  81. Alan Murray says:

    Wonderful detailed information. As you described the type of exercise to do and the types to avoid I couldn't help but think about crossfiters. Just about all they do is huff and puff exercise yet they have very impressive abbs. Can you cover that a little? The reason I ask is I want to be fit and strong as well as healthy

  82. err27nuc says:

    If weight lifting is considered anaerobic then why do they say it burns fat throughout the day?

  83. Koakoa45 says:

    I am that body shape and diabetic. I still cant stop drinking my pepsi, but down to only 1 can a day – progress. I also can't stop the sugar addiction. I know it takes time but I have stopped smoking and pain meds due to a spinal cord injury and that was easier than sugar. I don't eat much food at all, 1,200 calories a day, and still stay at 213 lbs. I never go up or down. I have a nutritionists but she wont be happy. She wants me to just go for walks but I cant go for walks due to a partially paralyzed leg. I am 55 years old and sadly I just give up. Whatever happens happens at this point.

  84. Maureen Theresa says:

    Thank you for explaining in simple terms!!

  85. Maureen Theresa says:

    I did the south beach diet years ago. Only way I've ever lost weight without crazy exercise.
    So I loved this video. It affirmed what I did years ago

  86. Peter Fedorov says:

    Dr. Sten you do very good job feeding your channel with these videos.
    It is very important and easy to understand.Thank you. Could you please create a video on how to combat with consequences after you lost weight, – like deflated skin, stretch marks, how to get better skin turgor etc.

  87. Mayra Alejandra Garcia says:

    Thanks for such an amazing information πŸ™

  88. bennie35lt RTF says:

    I've been watching various videos on how to lose weights here on YouTube. All of them are basically recommending different types of food and a lot of exercises, however, amongst other I saw your video. I have to say, it was time worth spent watching and listening to your well informative explanation and you made a great amount of sense. Thank you for investing your time to educate people like myself who struggle to lose weights for a long time, on how to do it the right way. Thank you so much.

  89. Mohi Hashmi says:

    This is so far the most educated video I have watched on the topic. Thanks doc. Just subscribed.

  90. Lovie Love says:

    Eat less sugar. Low carb diet, high fat. Alternate between Ketosis & low carb diet. Intermittent fasting (most effective) – eat 0 carbs.
    Go for walk – truly aerobic (no huffing & puffing – burn fat). So huffing means I'm not burning fat.
    Low intensity
    HIIT – 5 minutes only!! (Increase Growth hormones as a benefit which last for days)
    Get stress under control (emotional, upset, angry etc will make cortisol!!) Excess glucose will not be used but turn protein into fat.

  91. Thomas Hicklin says:

    Very insightful!

  92. Pandey Sahay says:

    I have belly fat. I am diabetic for the last 25 years. I am slim and 60 years of age. Blood sugar level is 85 fasting and 152 PP. I have thin legs and arms. I am on medicine too. Please suggest how to reduce belly fat.

  93. hope king says:

    That's good.i love walking! And dont care for setups due to the fact that I get a back ake from setups

  94. Kaylee Ann Sewell says:

    Thank you so much for your informational videos! At 21 years old I've been learning so much and I feel empowered to live healthier and avoid mistakes in trying to genuinely do so.

  95. ayesha sahar says:

    I'm just of 19 ,and Im only fat from my belly 😭😭😭😭😭😭😭😭😭 my Wight is 50kg height 5.4 ft ,inspite of this I'm fat from my belly😭😭😭😭😭😭why is this so? 😭😭😭

  96. 1MrErling says:

    I do yoga (meditation – breathing – no stress) with KETO and IF (OMAD)
    After yoga class today (1,5 hours) i felt like flying over the pavement back to my home……

  97. Gheorghe Falcaru says:

    I've seen this clip dozens of times now. super! Hahaha! Think that Arnold Schwarzenegger has never been able to explain this with six packs, or any other bodybuilder for that matter. Suspecting that they have only exercised their muscles … the brain has not been given priority

  98. Tony Yang says:

    The more cardio I did, the hungrier I got and put the calories back on. Now weight train, fasting, and HIIT twice a week at the most

  99. Neil Underhill says:

    Excellent Videos by the way.

  100. darbabylovesprince says:

    Please make some shorter videos for those of us with Attention Deficit Disorder.

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