The BEST WAY To Lose Belly Fat FAST | Dr. Mindy Pelz

Dr. Mindy explains why you get belly fat and 3 ways you can do to move the needle and lose that stubborn belly fat.

01:03 What is belly fat?
01:44 Is belly fat caused by cortisol?
03:25 How to stop cortisol weight gain
04:54 Front-loading your day
06:13 36-hour fast to lose belly fat
07:54 What's the best fasting length for you
08:31 Brown fat vs white fat
11:06 Can cold plunges help you lose weight?

References:

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[tiffanysalerno]

Big note: Belly fat is due to cortisol.

My other notes:
1. We have to use it so we don’t store it. Peaks 2 hours after waking. so that means we should exercise two hours after waking. And this makes perfect sense to me because I know I need to start my day seeking God and praying and reading the Bible and all that. So if wake at 7, work out at 9.
2. Exercise after a stressful event. Be sure to work out after it! Or at least take a walk. When cortisol rises in our bodies, we’ve got to move, or else it’s gonna be stored as belly fat.
3. Front-load your day. For her, meetings between 8-4. Done at 4. Start to wind down in back half of day. Less storage of cortisol when we tackle stressful things earlier in the day. When David went to slay Goliath, he got up early!
4. A 36-hr fast really helps with losing belly fat! Good to do frequently. Can really change waist circumference by doing that once a week! “The best diet (or fasting lifestyle) for you is one you can do long-term.”
5. Two types of fat: white fat and brown fat. White - around visceral organs & belly. Normally very hard to burn, but fasting turns white fat into brown fat, which makes it much easier to get rid of! A continual behavior of fasting — habit of fasting lifestyle — helps turn white fat to brown fat, so your workouts and subsequent fasts can burn that fat easier.
6. Cold plunges. They also turn white fat to brown fat, thereby reducing belly fat.

Wow. I am staying with my parents in law where their pool is unheated (and it’s winter) and I think I’m gonna get in it tomorrow morning! Eek 😬

I will add
7. Do things that relax you. I think anything that lowers cortisol (unless it adds calories) will help reduce belly fat. For me, I like to lie down while reading Christian books or lie down outside and think about what I’m grateful for or listen to YouTube videos like sermons or helpful tips (like these). Lying down seems to reduce cortisol I think!

[JoAnnCarpenter]

Dr Mindy, I have lost 52 pounds with intermittent fasting & since doing 36 hour fasts I’ve lost 4 inches in my waist! I am almost down to a normal waist circumference & I’m 56 years old! Thanks for all that you do, I appreciate you! ❤

[val.counseling]

I lost that belly fat changing one thing and it's changed my life forever: I stopped drinking alcohol 😅

[cherieburnette]

I decided to do the 36:12 fasting for one month to see what would happen. I am 54 and have a low functioning thyroid. NOTHING else has worked for me. This works. I have lost 14 pounds in total, I have been fasting like this for 1.5 months. WOW 🤩 crazy effects. I will continue fasting when all the weight is off. 10 lbs to go. Thank you so much for all this valuable information. Life changing 🎉❤

[safi]

1. Exercise around 2 hours after waking to use up the cortisol.
2. Move/exercise after every stressful event.
3. Get all your work done in the day and start winding down as the evening begins.
4. Do a 36 hour fast at least once a week if you have a lot of belly fat to lose. (The study participants did 36:12 for a month).
5. A cold plunge might also help.

[MsBuffalopoo]

36 hour fasts combined with walking and eating low carb definitely works best for me for slowly but surely shrinking that waistline. I’m 71 and I’ve lost 60 pounds.

[stergiospolitis]

i am 168 cm tall (5.5 feet) . i use to weigh 98 kg (216 pounds) for 5 years. Now i am 27 years old and after six months of solid diet and home-exercising, using fasting and cold planges (when i wake up), i am now at 74 kg (163 pounds) and my goal is 68 kg (150 pounds). I never went to a dietician, or gave money to a gym. You already have everything you need at home and the knowlege is out there. you just miss the dicipline, i used to miss it too.

[pamalatrynovich]

Thank you so much for your knowledge. I had gotten sick and ended up with anxiety, depression and for a bonus I ended up with tinnitus. I am 5 foot was 249lb. I have been watching your videos. I am down to 165. I know I still have a long ways to go. Thank you for all your information. It is a real blessing.

[rajitspdstr]

I feel the best day to do a longer 36 hr fast is a Monday. You cant avoid weekend social engagements. So enjoying a nice dinner on Sunday and skipping Monday and having breakfast on Tuesday morning makes sense.

[kimberlymorris]

I’m a 59 yr post menopausal woman that HAD a big ole belly. Listen to your research, knowledge and suggestions on IF and exercise I’ve lost 35lbs. Thank you. I’m very appreciative.

[sharonlynn]

Started rotational fasting, started with 36 hours . Have lost 20lbs. Since Oct 31. Thank you so much. You have helped more than anyone.

[childofgod]

Two hours after I wake up am sitted in the office. No wonder my body has changed in the last two years...

[RR_CALLE]

I've incorporated the 36 hour fast once a week for over a year. My promise was to honor my body so the basic rule was a min 24 hours to no more than 36. I average at least 32 hours a week. I don't stress myself out because it's about what feels good. Also, like you I front load my mornings (naturally), I'm an early riser so I set my mind and body into soul alignment. I start with facial massage therapy (self), reflection, workout, dance (not a professional, do it for fun and get my body alive), and then I eat /go about my day. Most of these things I was doing before the 36 hour fast. I say all this because the fasting was the game changer. I have IBS and a few other autoimmune challenges, the fasting has enabled my system to better handle digestive, I have not gotten sick, Inflammation in my skin decreased, cognitive processing improved, improved hair and skin, and the BIGGEST change I noticed was my hormones and significantly decreased (actually nonexistent) my anxiety. I feel like I am more balanced and not easily stressed. Honestly, I think it's because of all the frontload activities and a clean plant based diet. But, I give the most credit to fasting. And yes, my waist is smaller and ability to build lean muscle improved. I look forward to my fasting period. Really enjoy your content.

[sherri.]

I lost 40 pounds during the pandemic by fasting in varying lengths. Thanks Dr Mindy! Fasting is so much easier for me than eating since I’m a volume eater and tend to go overboard. 😊

[clare-rowley]

I'm not weighing myself. I'm just enjoying getting stronger, getting thinner and knowing I'm getting healthier. Thank you and I love Fast like a Girl!

[JohnCurtinmadrid]

I´m 63 and after giving up smoking last year I ballooned out to the point that I looked as if I was wearing several sets of clothes. I couldn´t reach my toes for the first time in my life. I started intermitten fasting after six months and managed to get back to my former weight, in fact I seem to be losing even more. It really works.

[LuisMAbreu]

Hey Mindy! I used to weigh 295lbs and have come down to 184lbs and it was through intermittent fasting. Thank you for all of your fabulous tips!

[jessicaadams]

Hi Dr. Mindy! Been doing IF for 15 weeks. I've lost 25 lbs! 39 yo mom of 6 (my oldest is 9 yrs and my baby is almost 1 yr!) I weighed in yesterday and I'm back to my wedding weight! This is unbelievable. I love your videos and your book! Setting my alarm now to front load my Sunday beginning with a morning workout then I'll start my 36 hr fast tomorrow afternoon! YOU ARE

[tara_nicole]

The 36 hr fast is by far my favourite and I’m definitely seeing results. I was really having trouble losing weight after pregnancy and breastfeeding. I had been strength training 3x a week with a trainer but weight wasn’t budging much. My mother in law told me about you and BOOM! With your IF lifestyle from FLAG and 36hr fasts every 2 weeks or so, I’ve dropped 30lb in 3 months 🙌🏻 so much respect and appreciation for your work Dr Mindy.

[dalenetstephanus]

I'm 16 hours in and I am tempted to go for 36 hours, wish me luck