5 Ways Fasting Can Help You Lose Belly Fat (FASTER)

Intermittent Fasting can help you burn fat faster if it fits well with your lifestyle, preferences, and daily routine. Discover the 5 ways that you can lose weight, overall body fat, and belly fat faster by incorporating a fasting protocol.

Fasting, many people look at it as a very restrictive, challenging, and miserable way to burn fat. but the truth is that intermittent fasting can be used to burn fat faster and keep it off for longer than most other diet plans if it fits well with you, your body, and your preferences. and One of the number one areas that both men and women want to see a reduction in fat is from around the belly and the midsection.. and even though a large systematic review showed that you can lose 4 to 7 percent of your abdominal fat in just 6 to 24 weeks with intermittent fasting (1) the rules of fat loss do not change regardless of what kind of diet plan you're on. Just like any other diet intermittent fasting won't allow us to spot reduce and burn fat from only one area, but it can highly help many people reduce their overall body fat and lose inches off their waists faster than the traditional calorie restriction approach for 5 key reasons. Starting first with the unique effect that fasting has on your hormones. There are actually multiple hormones that will be affected when you fast and one of the most important for fat loss is insulin. Whenever we eat insulin levels rise and when we fast insulin levels drop significantly. In fact not eating is by far the best and the fastest way to lower your insulin levels. And lowering insulin is important because insulin plays a big role in converting the energy that we get from food into fat. When your insulin levels are elevated not only will you be more likely to store fat but it'll literally prevent your body from breaking down previously-stored fat for energy. And the exact opposite is also true when your insulin levels drop your body releases a hormone known as glucagon which breaks down stored fat and converts it to useable energy in the form of glucose. Other than insulin another very important hormone is leptin which is a hormone that controls appetite by letting you know when you're full. It's produced by your fat cells so people with high amounts of body fat actually have higher amounts of leptin circulating through their body letting them know that they're full and that they should stop eating. However, the problem is that many people that are overweight develop a sort of tolerance to leptin known as leptin resistance which prevents their brain from receiving the signal that they're full, ultimately making it very hard for them to burn fat. But the good news is intermittent fasting has been shown to be very beneficial for improving leptin resistance. Contrary to the belief that you'll get hungrier the longer that you fast, Intermittent fasting has actually been shown to decrease ghrelin levels over time, and ghrelin is your hunger hormone, so decreasing hunger can definitely be advantageous for fat loss. Finally, one other important hormone known as HGH will shoot way up while you fast. Human growth hormone can be particularly helpful with burning fat and maintaining muscle during a fast. This is most likely the reason why muscle loss is really not an issue like many people previously thought it was when fasting for lengths of time under 48 to 72 hours long. In general, all of these hormonal changes prime your body for fat loss. Now the second way that intermittent fasting can help certain individuals burn fat faster then they would with regular continuous calorie restriction is because it reduces the number of calories that you eat on a daily basis without reducing the size fullness and quality of your meals. When you're eating 5 or 6 times a day and you're trying to stay in a calorie deficit to burn fat your meals wind up being tiny. This could lead to a very unsatisfying experience every time you eat. If your meals start looking like one brown rice cake with half a tablespoon of peanut butter and only 3 almonds it's easy to see how eating can quickly become more of a chore with no satisfaction rather than something that you actually enjoy. If you hate your diet you're not going to stick to it and it doesn't matter how good the diet looks on paper if you don't stick to it you're not going to lose any inches off your waist. This is where intermittent fasting presents Advantage for many people. By only eating once or twice a day you can have much larger and more filling meals that leave you satisfied.

[davidbc]

Summary
1.Decrease hunger hormone over time (Ghrelin)
2. Lose frequency of meals - large filling 2-3 meals than 5 small meals
3. More sustainable for many people - no need to force yourself to eat when you busy
4. More room for cheat meals - restricted by your own calories intake
5.Keto fasting

[Maximus]

I love intermittent fasting. Not just for fat loss, but keeps my snacking in check and allows me to eat more filling, delicious meals. I’d choose it over multiple small meals any day.

[mabvutobanda]

I did intermittent fasting, intense cardio and weight lifting from March 2019 to somewhere November 2019, of course with hiccups here and there, but I lost a lot of weight from weighing 92kgs to 76kgs! My biggest weakness is 🍺 and sugar 🤦🏽‍♂️🤦🏽‍♂️. Am now 82kgs but I have gotten back to the plan again this time I will be strong 💪🏾
Good luck to everyone!

[qine]

I was never able to do this, and then I realized two mistakes: sparkling water/soda made med FEEL hungry and made my stomach rumble. AND chewing gum added even more feeling of hunger.
When I started drinking tea with a bit of lemon in the mornings fasting became incredibly pleasant. Now even if I am not fasting, this tea is a part of my morning habit!

[Mking]

I like how you dropped this video in the middle of ramadan.

[kataban]

I do 20h indeterminate fasting now and I do not feel any hunger. Dude this is the best way to lose fat

[lawsonhellu]

I love how the video coincides with Ramadan😂😂😂

[AnthonyMartinez]

In a month of 23 hour fast 1 hour eating window (keto meal) I already lost 33 LBS

[ameerikhwan]

I'm a 5 ft 8 male and tried omad + exercise everyday + cutting sugar and lowering carbs, I managed to reduce my weight from 196 to 187 in 1 week. Fasting truly does wonders to your body.

[realjoeplummer]

I must not be human...I never crave "cheat" food. If it's unhealthy, I instinctively don't want it...just throwing that out there. It is possible to wire your mind in such a way that abstinence (from alcohol, drugs, unhealthy food, etc.), is as easy as abstaining from other things that you naturally dislike.

[andrescalderon]

Im 40, Im doing 24H alternative day fasting and I'm doing very well, i have lost 5 cm of belly fat in one and half month without lose muscle. In the fasting days i control hunger with black coffee with a little of low calories almond milk and also with green tea. When i finish my fasting period I do body-weight training to lose more calories and try to break some muscle and right away i break the fast with a normal meal and protein shake. Also I do cardio 1 hour per day.

[mahammedyazan]

It’s the incredible way to lose weight because like me I’m Muslim and we have one month fasting every year and this is make me lose weight and I still in the same beautiful shape .

[Edison-newworldBlogspot]

It’s a Ramadan... and many doing intermittent fasting ❤️

[JakobStrand]

"The rules of fat loss doesnt change no matter what diet plan you´re on." This is so true. I think people look for short cuts and the least amount of effort to lose fat. I also think that´s why there are so many different diets and approaches to losing weight.

[serkanlunkaya]

We've been doing this with my wife from the day 1 of quarantine. It's been really helpful to say the least.

[STANDRDUSER]

I’ve been doing the 21/3 IF for about 8 months now, the change is noticeable and satisfying to track my progress.

My diet is plant-based, in one sitting meal, I do get as much protein from broccoli, tofu, seitan, and tempeh, everything else is greens and fruits.

Also, Costco has 8 patties of Beyond Meat for $15, it’s an incredible deal rather than going to Whole Foods or any other health food store.

[shadowblade]

It's kind of coincidental that you uploaded th is during the time of Ramadan.

[MrDen]

I watched some of your earlier videos on intermitened fasting, started doing it, moved on to OMED (after another one of your videos) and lost more than 20kg. Тhank you man!!! Спасибо!

[mr.tnorman]

Max we need you to do a video on the benefits of jumping rope when attempting to lose body fat and build lean muscle mass. How long should someone jump rope depending on their goals? Is jumping rope enough or should it be combined with other HIIT exercises? What are different jump rope techniques? How to build up endurance without injury to your body?

[brycebrittain]

i’m 16 and have been using this for about a year and a half since i discovered his videos and it has done me wonders, i’ve lost so much body fat and become extremely athletic..i fell off and put on a noticeable amount of weight during quarantine and need to jump back on it, motivation is just really rough right now.