Archive for June, 2024

How 4 Weeks Can Get Rid Of Your Belly Fat For Good

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I’m going to show you how to lose belly fat for good with a 4-week plan. During each week, we’ll implement one of 4 things that have been found in research to be the key to lose stubborn belly fat and keep it off. We’ll show you how to properly assess and monitor your belly fat loss progress, give examples of food swaps to consider for your weight loss diet plan to kick start fat loss, talk about a few exercises to speed it up, and then combine everything with a bonus tip for those who are really serious – and want to lose belly fat, fast. By the end of this video, you’ll have a full plan that you can get started with immediately, and if followed consistently, will help you finally lose that stubborn belly fat.

In week 1, you need to weigh yourself every morning after waking up and after using the bathroom. Don’t drink or eat anything before. After 7 days, take an average of your weight. This 7-day average will then be your “weight” for that week. Every week you will repeat this process. You will then compare these weekly averages to assess how much fat (i.e. belly fat) you’re losing with what we will implement next in weeks 2-4. A reasonable goal is to lose weight at a rate of around 0.5-1% of your body weight per week.

During this second week, you need to close the gap between how many calories you can eat to lose fat and how many calories you’re currently eating to kickstart the process of losing your stubborn belly fat. A simple method to get a rough estimate of how many calories you can eat is to take your body weight and multiply it by either 13 or 29 depending on if you’re using lbs or kgs. Download a food tracking app such as MyFitnessPal and start logging down every single thing you eat during a typical day. By the end of the first day, you’ll be able to see roughly how many calories you’re eating.

This number will most likely be higher than the number of calories you can eat to lose fat. We need to close this gap. Employ a flexible approach toward your diet plan for the best chance of success at weight loss. This is where you more or less continue eating what you want, but gradually make swaps to reduce your calorie intake.

Although reducing calories is the main thing you want to do when it comes to how to lose stubborn belly fat, being active should not be overlooked as it will speed up the process. That’s why, starting in week 3, we’ll track NEAT. It may not seem like it, but daily living activities like walking, fidgeting, washing dishes, and gardening can make a big difference when it comes to fat loss. The easiest way to track your general activity is through your step count. The greatest benefits seem to occur in the neighbourhood of 7,000-9,000 steps per day and is a good minimum goal to aim for.

During week 4, you need to implement a structured exercise routine with the right amount and the right type of exercise. As a recommendation, you should aim for a minimum of 30 minutes of exercise 3 times per week. If you can up this to at least 60 minutes 4-5 days per week that is even better. That will help you lose belly fat – fast. As for the type of exercise to do, what we recommend within our Built With Science programs that have worked wonders for thousands of members, is to start with a foundation of about 3-5 weight training days per week. Once you’re consistent with that, add in 20-30 minute cardio sessions to help you hit the weight loss targets we established back in week 1.

Although you can’t directly target fat loss from your belly, you can grow your abs just like any other muscle by training them with weights. As they grow, they will pop more through your skin and as a result, make them more visible even if you haven’t lost all the stubborn belly fat. To do this, train your abs with weighted movements regularly 2-3 times a week. Weighted cable crunches, weighted reverse crunches, and weighted sit ups are all great options.

Keep in mind that this should not be implemented until you’ve nailed down the previous 4 things. Once you get all 4 implemented, you’ll start experiencing fat loss. Keep this up for long enough and stay consistent with it, and eventually the fat will come off from stubborn areas like your belly.

For those looking to take this one step further with a program that puts all of this together for you, such that you know exactly how to train and what to eat week after week to lose stubborn fat for good and build lean muscle just like thousands of our members have done, then take our free analysis quiz to determine which of our plans will best help you transform your specific body below:
https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=18%2F07%2F2021&utm_content=How%20To%20Lose%20Belly%20Fat%20For%20Good%20(4%20Week%20Plan)

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Doctor explains the 5:2 INTERMITTENT FASTING METHOD for weight loss | Step-by-step guide

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In this video Doctor O’Donovan explains 5-2 intermittent fasting – a popular type of intermittent fasting. In this video he explains what 5:2 fasting is, what time windows you might want to choose for your fast, food groups to consider and benefits and drawbacks of intermittent fasting.

Overview of intermittent fasting

Intermittent fasting is when you alternate between periods of eating and fasting. This type of eating is often described as “patterns” or “cycles” of fasting. Intermittent fasting isn’t about starving yourself — it’s about cutting way back on calories for short time periods. The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.

What it 5:2 intermittent fasting?

The 5:2 diet involves eating a normal, healthy diet for five days every week and ‘fasting’ on the remaining two days. On a ‘fast’ day, you would typically consume between 500 and 600 calories.

In the video we cover:

00:00 – Introduction
00:14 – What is 5:2 intermittent fasting?
00:43 – Step-by-step guide for 5:2 intermittent fasting
02:47 – Pros and cons of 5:2 intermittent fasting
04:28 – Who is 5:2 fasting not suitable for?

Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits – for example for loosing weight and for better control of diabetes.

Further information:

My other popular video covering an OVERVIEW of IF: https://www.youtube.com/watch?v=ahnl7GaV_rU

What supplements and vitamins can you take when doing IF? : https://www.youtube.com/watch?v=kg4-XrfRWeY

NHS information on Intermittent fasting: https://diabetesmyway.nhs.uk/keeping-healthy/different-dietary-approaches-for-weight-loss/intermittent-fasting/

Patient Information: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

British heart foundation information on 5-2 fasting: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/fast-diet

#doctor #diabetes #intermittentfasting #weightloss #health #medical #fasting #intermittentfastingforbeginners #bloodsugar #diet #intermittentfastingdiet
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The video is intended as an educational resource only. The information within this video or on this channel isn’t designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O’Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O’Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.

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