Visceral fat is extremely dangerous but you can lose quickly, if you know how to target it. Let’s go over the best foods and best exercises you can utilize to target visceral fat and lose it fast.
00:00 Lose Visceral Fat
00:47 Best Food / Drinks
04:10 Right Exercise
Dr Kim is a physician, board-certified in Internal and Obesity Medicine, with a passion for preventive health, weight loss, metabolic health, and longevity
Get exclusive updates:
Find me on:
Instagram:
TikTok:
Website:
——————————————————————–
My favorite Matcha Green Tea on Amazon:
References:
DISCLAIMER:
This video is for general information and educational purposes only and does NOT constitute the practice of medicine or other professional health services, including giving of a medical advice. NO doctor-patient relationship is formed. The use of this information and the materials provided in the video is at user’s own risk. The contents of the video are NOT intended to be a substitute for professional medical advice and are NOT intended to treat, diagnose, cure or prevent disease. You should NOT delay or disregard obtaining medical advice for any medical condition you have and you should first seek the assistance of your healthcare professional(s) for any such condition(s). You should NOT make any changes in your health regimen, diet, medications, or supplements, activity/exercise before first consulting your physician or healthcare provider and before first obtaining a medical exam, diagnosis, and prescription/recommendation from your physician or healthcare provider. Leonid Kim MD will not assume any liability for any direct or indirect losses or damages that may result from use of the information contained in this video, including but not limited to, economic loss, injury, illness, or death. Furthermore, all content in the video is subject to change without notice, so the content creator assumes no responsibility for the accuracy of information contained. Please review all information regarding any medical condition or use of medications and/or supplements with your physician or healthcare provider.
*Some of the link(s) above may be affiliate links, which means I may earn a small commission if choose to purchase through them, at no extra cost to you. I only recommend products I personally use and trust.
source
I am 186cm and 41 years old. I used to do 3 or 4 days water fasting every 2-3 months. This time I am trying a different water fasting structure.
I have started on 16.08.26 Sunday at 16:00. I was 98.8kg. I have done 64 hours fasting and 8 hours eating period. Then another 64+8. I have done 64+8hours circle 4 times.
Today 01.09.26 I am 91.3 kg. Now continuing fasting with 42 hours + 6 hours eating period. My standard breakfast was in 64+8 hours fasting; Room temperature 1 cup of water and wait for 15mins
2 boiled eggs, half avocado 85gr, 3 olives, 1 cucumber 100gr, Bell peper 30gr, some parsley, spinach, etc…
Late lunch; Around 350gr to 400gr fish or beef or chicken or turkey in the oven with 200gr vegetable. Could be "zucchini 100gr, mushroom 100gr, broccolli 100gr" upto you and some spinach, parsley, etc…
I have not taken any milk products in 64+8 fasting.
In 42+6 format, in my breakfast i have added; 50gr hard cheese
100gr plain natural yogurt 10% fat
50gr tomato
For my late lunch i have added;
Right after the lunch 20grs walnut or hazelnut"keep them inside water for 8 hours" and 45mins after the lunch, 10gr 100% dark chocolate with dark coffee or green tea.
In fasting period i took gradually half tea spoon of Himalayan salt daily with my water for sodium support,
Potassium tablet 2 times in a day
Sugar free Magnesium 1 hour before bed
Except regular water, i drink mineral water 1 or 2 cups.
1 cup of coffee and 1 cup of green tea
In eating period no need to take additional salt(sodium in your water) and potassium tablet.
Only magnesium before bed.
As Doctor mentioned; fasting has many benefits for our body and if you want to lose weight while fasting you must do exercises too daily. Both fasting and exercises will keep your muscles in order and burn fat.
Every morning 15mins before the breakfast;
15-20mins body exercises whichever you prefer. Many exercises options videos are available online.
In the day time whenever you have availability do at least one of these
walk 5km ,
Ride 10km bicycle,
Swim 400+ meters,
etc…
If you feel relax and energetic you could do more but always listen your body.
In fasting period, do not do heavy sports which will hurt your muscles.
If i could, my goal is to reach 80-83kg and then regularize my daily eating habit with healthy food. Then increase the strength of my body more with exercises to build stable, strong and flexible muscles.
I always push my body and also listen, feel how it reacts.
Thank you Dr. Kim.
Crispy Cream?
The word “fastest” is exactly what kept me chasing the wrong things for years. The Fitness Paradigm by Leon Tervin made me realize that visceral fat doesn't need a special hack, food, fasting window or secret workout. Reduce excess body fat, move regularly, strength train, eat well, sleep properly, and give the process enough time. The interesting part is that visceral fat can respond quite well to sustained weight loss and exercise. Once you understand that, the fastest “method” starts looking suspiciously like the boring fundamentals everyone keeps trying to replace.
A lot of technical information
I need help tbh. I have asthma that gets affected by exercise, i also have joint pain and severe fatigue but i wanna exercise more. Any tips?
Please can someone like this, so I can watch it later. Thank you.
Pushing this excellent MD’s video.
I've been doing 2 boiled eggs and a smoothie for breakfast. The smoothie has matcha, berries, creatine, mct oil, tumeric, and spinach.
Lunch is half a tin of sardines, kimchi, and some olives.
Dinner is generally my big meal where I splurge a little, but keep my carbs between 40-50 for the entire day.
I've been doing this for two weeks, and I'm 15 lbs down. I haven't been able to exercise much because of an ankle injury a month ago, so just some stretching, light walking, and even a few squats the other day. So far, so good. I only eat when the sun is out. I try wait for my food to leave my stomach before bed. I'm going to start fasting one day a week, and 3-5 days a few times a year.
Anyone else noticing that sardines are becoming popular and disappearing off the shelf?
Needs a review by a real dr
according to this video i can eat all the sugar i want . yaeh !
Thanks Doctor ❤
This information is priceless. I saw a nutritionist recommended by my doctor, she told me just portion control and set fork down between bites. She never once helped me with what food was best for my health condition. What a waste of time and money.
Thank you so much for not trying to sell us anything and backing everything you said with evidence🙏🏽 so refreshing
For me, 16 hrs of fast reduces the fat on my belly way too fast that I even expected, Thanks to Dr. Berg!
This has been far more informative than anything else I have seen and it makes sense. All these damn snake oil salesmen out there.
Every one is focusing on hard diets and intense gym workouts but staying consistent is just as important. There are fitness tools like AlterMe that can make it easier to keep track of your health and stay on top of healthy habits. The right food, movement and support can make the journey feel much more manageable💪🌿
What about gunpowder green yea, is it, at strong concentrations, which I look like, good or bad for the body and fat loss? Thank you
Thank you !
Well, this leaves me out on exercise. I have major back issues. Anything vigorous is out.
I’m almost 70. I am not overweight, but I’m having extreme difficulty getting rid of and keeping visceral fat off. I’m not sure I can do all the high intensity exercises that is recommended here.
Does anyone know if this will truly work for post menopausal women? I swear, nothing will work, but I'm willing to try this.
Im always gonna exercise more then get lazy tbh and breathing makings it harder
These days the real content in all videos is for just 2 mins and rest all is crap story telling.
Going to try it out and update in a month
Weight : 95.6kg
Height: 5”10
This video is explaining why my visceral fat goes down so slowly. I only do full body strength training followed by a pool session for hydrotherapy and massage underwater 4 times a week lol and I only do 80 to 90 percent maximum weight range of strong 5×5 full body compound lifts to maintain hypertrophy and improve strength and some explosive olympic lifts like Clean and Jerk (this is more for fun right at the beginning of my workouts where I activate CNS) . That's really all I care, to remain strong. I am 36 yrs old after all, looks are less important for me, health is more. Kinda always have been but I was definitely leaner and better looking in my youth of 20s haha. Perhaps wasn't this financially stable to drink scotch and munch Toblerones all the time lol.
Anyways, now I understand why my belly fat and lovehandles were persistent and going down slower and great tips on the veggies I am definitely adding more carrots and spinach to my plates now lol. I hate caffeine as it decolors my teeth and is an addictive drug after all but if catechins are that effective I guess I can live with some matcha green tea for the next few months and buy myself extra boxes of Crest Teeth Whitening Strips lol. Fck cardio lol, I can't imagine myself doing 90 minutes of cycling over a month haha but I completely understand the importance of it for cardiovascular health.
Thank you very much Dr. Leonid, greatly appreciated this very educational and informative video. Subscribed!