How to lose belly fat

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*This content is strictly the opinion of Annette Bosworth, MD. Our content informs and educates viewers. Medical advice is not given on this channel. Your personal physician gives the medical advice and treatment specific to your situation. Dr. Boz channel only educates. Consult your doctor or qualified health professional regarding specific health questions. Neither Dr. Bosworth nor the publisher of this content takes responsibility for possible health consequences of any person(s) receiving this educational content. Ask your health advisors before beginning any nutritional supplement or lifestyle program.

[ThePinkPantha]

I know its "a thing" now but people have to start respecting the limitations of themselves and others. Most stress comes from co existing with others. I had to disconnect from my family of origin because they were sending me to an early grave and I have a husband and family to attend to that doesnt stress me out like they did. My stomach got HUGE when I came back to my family home, diet was same exercise was the same! So be ok with saying no to yourself and others. And respect your body, if you have headaches after eating and drinking certain things consider limiting or prohibiting those things. You are important!

[emilykeith]

Not eating sugar for over a year has helped me lose weight and feel much better! I also keep my carbs under 20 grams per day. This information is very true! I live it!

[Karmen]

After she said: "no eating after sunset" I thought she was gonna say Fat grows in the dark 😂😂😂 just making myself laugh here lol

[MrSirajhussain]

Stress can also be a major cause for increase in cortisol

[dvnti]

I want to add

that women that exercise insanely are increasing cortisol. if you feel exhausted and drained and sore after working out, STOP IT! and stop doing that every day! women you need rest and this kind of exercising is causing your body so much stress! I'm down to 125lbs after 10 years of doing horrible recommendations designed for men (from 198lbs).
I did not start losing until i stopped doing insane HIIT and intense work out.
Now I walk a mile or more on the treadmill or outside 3-5 times a week. Gentle yoga, 5-10 min of pilates or body weight strength train, GENTLY and that's it! I'm serious, our body is designed to protect pregnancies, stress is triggering your hormones! (i also fast ranging from 12-20 hours through the week, take 1 day off on the weekend to eat cake/ noodles or whatever lol) I'm not deprived! my waist is incredible now ❤ I'm 42 5'6"

[Naturelover-gfju]

Sleep wake same time everyday (cydcadian rythm)
Sunlight
No sugar
Never eat after sunset
20 grm or less carbs

[bondjames]

Taking a 20 minute brisk walk after a meal can reduce insulin 30 to 45 %.

[XaniDecayed]

I pretty nuch agree with all of this except the "never eat after sunset". Some people have to work graveyard shifts. I notice the trick is to at least not eat 3-5 (preferably 5) hours before your sleep time. Also seeing a sunset is just as beneficial as seeing a sunrise. If you can't get your vitamin d3 the natural way there are some great Vitamin D3 vitamins out there.

[adamesd]

This actually works. I know because it worked for me. Consistent relatively mild exercise (lots of walking, stairs, and light to medium weights at home, didn’t even do gym), no late eating, and no sugary foods or bread and I lost 40 pounds and got an absolutely flat belly. I hadn’t thought it was possible, but it was actually surprisingly easy with some willpower and consistency. I felt like an idiot for not doing it earlier.

[cheerfulheartdeepmind]

So true...
Add walking in a slow comfortable pace... it really reduces cortisol...
Add weight lifting/calisthenics/yoga...
Your hormones and your whole body will thank

[beebetter-plz]

Very true. And it's easier than you think to start to get rid of the belly fat. I started get fat around my belly during menopause, and I am a lifelong exerciser, and the fat started accumulating around my belly regardless of how much I exercised. So for me although I exercise, it didn't matter much as it related to the weight gain/belly fat. In fact, I had to CHANGE they TYPE of exercise I was doing for a while to bring down my cortisol levels. I started doing pilates and yoga (more relaxed, not so intense), and less hard core cardio and weight lifting. In my mind this was the opposite of what I needed to do to lose weight, but it worked.

I started intermittent fasting (my eating window is 11am-8pm, which is pretty easy to stick to for me) which allows your insulin to drop at certain periods when your are not eating. I don't count my macros, but I just eat a veg, protein heavy diet. I do eat carbs, quinoa, sweet potatoes, beans, but not at every meal. I also only use good fats, avocado and olive oil, real butter (not margarines), etc... I say to others I eat for me blood sugar, meaning that I try to eat in a way that doesn't SPIKE my blood sugar, so I am mindful about how I am eating. It's the first time in my life where I haven't felt like I was counting calories (because I'm not) or dieting (because I'm not). I am the thinnest I have been in many years and it's been super easy to maintain.

I say all of this to say, don't give up if you've been struggling with weight gain, as Dr. Boz says it is your insulin and cortisol levels that are likely big contributors to this.

[isisamoreno]

I hate when people recommend 20 grams of carbs or less. That’s how I got myself in trouble for eating the wrong diet for my body. I was eating high protein and low carb and ended up pre diabetic. The same diet doesn’t work for everybody.

[Dogofwar]

Only thing I’ll say is that never eat after sunset is not really true. It’s more like never eat later than 2-3 hours before bed. Where I live, sunset varies by about 5 hours throughout the year lol, so take that with a grain of salt

[smorgasbroad]

I'm old, so I don't care anymore.😋 When it comes to the human body nature has a real quality control issue. Bad hormones, inefficient organs, weak nervous and immunity systems, just for starters. You young folks can handle this regimen-I'll be impressed👌🏻. But, I've made enough sacrifices in my life, now I'm in my selfish phase. These days I'll eat what and when I want. 👍🏻😊

[burgermeister]

I can't fix number 1. I am a truck driver, and my sleep cycle is all over the chart. But I greatly appreciate this video ❤.

[charleswillcock]

Thank you for not taking something which can be said in a minute or two and making it in to a 90 minute podcast. For that skill I am voting you the smartest doctor on YouTube, by a country mile.

[FionaIngrid]

Complex carbs are not a problem e.g. Japanese and Chinese populations have been eating rice for forever - and have been trim and healthy. Just cut out sugary refined carbs.

[Catty]

If you live in Northern Europe like myself and your hours of daylight in winter are very few, I don't think it's possible to not eat after sunset. I can't imagine having my last meal at 4pm, please, I dont wanna make my life miserable.

[strangerthingsaresaid]

Depends on genetics too. Im 50, skinny and eat sugar daily. Horrible sleeper, and dont get much sun. I dont have any of those issues. My grandmother was 88 when she died and had 9 kids and was still skinny when she died while never dieting a day in her life. Genetics dictates how our body responds to certain hormones.

[tajr.]

Doing a three day water fast did absolute wonders for me. It wasn’t very difficult after doing intermittent fasting. It completely got rid of my carb cravings and night sweats. I also changed my eating time at night to nothing after 8/9. I start my day with fiber (steamed broccoli with grass fed butter), then eat my protein. Noticed a difference in my stomach pretty quickly. Also I changed the ORDER of what I eat. Fiber first, protein and then carb last. My stomach has completely flattened out.