These 5 Little-Known Tips will help Flatten Your Stomach without crazy diet restrictions. If you’re tired of being told the same common weight loss advice over and over again you’ll really enjoy this video. These tips will help you reduce your belly fat long term rather than constantly regaining it back. These 5 crucial fat loss tips really changed my life and I think they’ll help you as well.
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We’ve all been told to reduce our calories, drink more water, and to work out a lot, as well as a bunch of other common fat loss tips that we’ve heard over and over again, but in all my years of dieting and training myself and helping others there are really 5 crucial things that emerged that completely changed the game for me and truly made a fat loss and staying lean so much easier. So today I want to share these five powerful tips with all of you because I really feel like anyone of these alone can make a huge difference. And the very first one that I want to start with is cycling calories. Now calorie cycling is something that many people know about but most people don’t understand how powerful a tool it is, and all the ways that it can be used so that’s why I want to break down the specifics that make it a true game-changer. When most people try to eat less with a diet designed to burn fat they’re following a continuous energy restriction model. In this model, you eat fewer calories than you burn every day which ends up leading to fat loss. To illustrate a simple example let’s say that to break even your maintenance calories would be at 2500 calories a day. So you subtract 500 calories per day every day, which means you’re now eating 2000 calories per day which will leave you with a deficit at the end of a week of 500 times 7 which is 3500 calories. Now in a very simplified way we can say that calorie cycling for fat loss is when you have more calories on some days and fewer calories on other days to achieve an overall calorie deficit over time. So for example, if you had 1500 calories every other day 4 days a week, and then on the other 3 days of the week you had 2650 calories which are a calorie surplus of 150 calories on those 3 days, you would still wind up burning 3550 calories at the end of the week which is the same as being in a calorie deficit every single day. Once you understand this concept you can use calorie cycling in a million different ways 2 truly make your diet more enjoyable, convenient, and sustainable. When you’re required to eat in a calorie deficit every single day, even with a small deficit, it begins to feel like you’re perpetually dieting. Like you never really get to a destination, even if you are burning fat you never get to the point where you’re there and you can let your guard down and eat without worry and that is a big part of why in the long run most people that were excited about their diets early on end up quitting. On the other hand, by cycling your calories you get breaks every single week that make it feel like you’re not even dieting and you can set it up in whatever way works best with your lifestyle and preferences. For example, currently, I really enjoy eating whatever I want on the weekends. So in order to be able to do that while still burning fat and staying lean, I simply reduce my calories further throughout the week by incorporating things like fasting and simply eating less food on weekdays. Ultimately at the end of the week, it balances out and I’m allowed to eat freely without worrying about gaining fat. So one example to illustrate this is let’s say that I fast for 24 hours on Mondays Wednesdays and Fridays. And I eat at maintenance on Tuesday and Thursday so once again let’s pretend that to maintain I need to eat 2500 calories. Well so far by the end of the day on Friday, I have just created a 7500 calorie deficit. Now on the weekend, I have a lot more room to eat the foods that I want to eat. So even if I ate 4000 calories on Saturday and Sunday I would still wind up with a 4500 calorie deficit at the end of the week. Keep in mind this is just one example you do not have to fast at all when you set this up for yourself but the point is that you have to start viewing fat loss from wider lense, you don’t have to be in a deficit every single day which psychologically speaking is a huge benefit especially in the long run. The same idea can be applied if during one day you unintentionally pigged out and ate way too much food when you were supposed to be in a deficit. Well with a couple days of fasting..
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-I started eating mini-potatoes & eggs for breakfast…or really anytime. I boil the potatoes till fork tender, remove them from the water, dry & slice & brown & season in a pan using avocado oil & butter; eat them with 2 or 3 soft boiled eggs & not only very good tasting but keeps me very full all day. I like to also add in sautéed red bell pepper & onions, a little garlic & chili powder. It's a very filling breakfast & has really helped in my weight loss journey.
-Also, even though I'm not a diabetic type 2, but definitely "insulin resistant" (aka metabolic syndrome) I started monitoring my blood glucose levels several times a day, especially about 1 hour after my meal..this helps me understand how I respond to different foods. If my blood glucose is above healthy normals, I know I need to tweak things a bit.
-Another huge thing I've found of great value is adding 1-2 Tablespoons of Apple Cider Vinegar in a glass of water…I add a bit of a very low glycemic sweetener like xylitol, erythritol or allulose syrup, to make the ACV & water drink more palatable…rinse your mouth with water or milk immediately afterwards (milk is better than water) to neutralize the acidic corrosive effect to tooth enamel from the vinegar. Take the vinegar/water drink right before you eat…helps me feel full quicker & reduces the glucose/sugar spike in your blood. When you spike an above normal blood glucose level, you trigger a high insulin release response…insulin is what makes your body store fat, which of course is what we want to avoid in losing fat. Don't want to trip the insulin with a higher than normal blood glucose.
-Another tip I discovered is about 30-60 minutes after eating, take about a 15-20 minute walk…using your large leg muscles really greatly reduces your blood glucose spikes, hence reduces your insulin spike and therefore reduces fat storage! If you can't get outside, you can march in place…or vacuum or any household job that gets you moving!
-Eat clean! Avoid fast foods and processed foods like the plague!!
I hope these tips help someone…I actually learned them from YT. Diabetes type 2 is having a disastrous impact on health. You can get a "glucometer" and supplies in any local drug store or online for a reasonable cost.
WHAT IF, when you have hunger, you eat plain raw carrots, celery, green peppers, or pickles? Will eating raw plain vegetables prevent you from losing weight if you eat them while you are experiencing the hunger signals?
Another excellent, well-researched and useful video. I’m no expert, but all the info seems consistent w what I read ab year after year w some very good pointers. Thanks once again!!!
Too aggressive and you can lose muscle though. Especially if you’re older
Like I eat ice cream but it gotta be on birthdays or just on a very special occasion
When I feel hungry I drink water and go to sleep 😂
Satisfying hunger stomach first before satisfying hunger mind is brilliant idea, thanks.
No another thing to you're doing a good job appreciate your being excited about this and helping people. It's not so much a hungry mind what it is is that when you eat ice cream and things like that your body has bacteria that digests that ice cream and sugars and those things so that those bacteria are crying out for those types of foods and that's more what you're experiencing than your mind. Of course it could be some people that it is all about their mind but a lot of it comes from our gut bacteria.
You almost hit the right words when you were talking about hunger and starving. The distinction that would be helpful for many people is to understand that being hungry does that mean you're starving you don't lose muscle weight when you're hungry you can lose muscle weight if you're starving but very few people in the United States of America are starving. So basically don't worry about being hungry as you talked about a little bit embrace the hunger because when you feel hungry and means your blood sugar level is a little bit lower and then what's going to happen is your body is going to begin to utilize stored fat.
I’m watching this while eating pancakes 🥞
I used to be super fit in my 20s, and then gradually became obese by the time I was in my 40s. I’m slowly trying to get back to a healthy weight now. Having an intelligent and non judgmental source of information like this channel has been so beneficial for me. You’re definitely helping me, and I hope others find your channel and benefit from it too.
So just starve yourself. Got it. Smdh
Thanks for explaining I'm understanding it much better
Great advices! Thank you!
This guy/channel is really good. Kind of an odd name, "Gravity Transformation", instead of something practical like, "This Is Great Information Not YouTube B.S. So Listen Up" . 🙂
I walk 20-40 kilometers on my workdays so I eat just healthy products and still lose weight much faster than I would like to. I don't think it's possible to eat at maintenance on my 2 workdays, unless I eat junk then I fast on my first day off (1 meal in the evening), and eat as much as I want on my second day off, because that's The day I go to the gym.
Great points personally i notice its best when i stick to the same meals and just add or take away the meals based on what im doing that specific day so if anything ill have days i go under the target goal but if im not able to make it to the gym for whatever reason its not a big deal i didn't need the calories that day so if all i had was the first and second meal the 3rd is optional if i have a more active day
Great stuff man.thanks for sharing your knowledge with us!!!
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I am 71 years old and wondering if your program is applicable to folks in their 70's. The calculator on web site only allows entry up to the 60's.
could you speak a little slower… Thank you
Started doing intermittent fasting recently. The thing I learned was If you have hunger cravings give it an hour and it will go away. It gets so much easier with time.