How To Eat To Lose Belly Fat: Works Like Magic!
Summary
TLDRThis video offers a unique approach to achieving a six-pack with 11 unconventional fat loss techniques. It debunks common fitness myths, highlighting the benefits of eating ramen noodles for fullness, walking on sand to burn more calories, and drinking cold water to boost metabolism. The script also suggests using heat immersion over ice baths for increased calorie burn, choosing protein-rich foods like McDonald's chicken nuggets to aid digestion and fat burning, and incorporating micro workouts to balance calorie intake. The goal is to maximize fat burning through simple daily habits and scientifically-backed strategies.
Takeaways
- 🍜 Eat ramen noodles to increase fullness with both liquid and solid components, which can aid in fat loss.
- 🏖 Walk on sand to burn more calories due to the increased effort required for balance and movement on a softer surface.
- 🧊 Drink cold water to boost metabolism as it takes more energy for the body to warm the water up.
- 🕒 Avoid eating late at night and early in the morning to maximize fat burning while you sleep and after waking up.
- 🔥 Use heat immersion like saunas instead of ice baths to burn more calories post-immersion.
- 🍗 Choose high-protein foods like McDonald's chicken nuggets to increase the calories burned during digestion.
- 🏠 Increase non-exercise activity thermogenesis (NEAT) by doing household chores to burn more calories throughout the day.
- 💧 Drink at least 2 liters of water daily to enhance fullness, reduce cravings, and increase metabolism.
- 🍽️ Use smaller plates and utensils to control portion sizes and reduce overeating.
- 🏋️♂️ Perform micro workouts to offset calorie intake from snacks or treats, maintaining a calorie deficit.
- 🥗 Eat more frequent, lower-calorie-density meals to feel fuller while reducing overall calorie consumption.
Q & A
What is the main topic of the video?
-The main topic of the video is to share various fat loss techniques and hacks to help viewers achieve a six-pack and improve their overall health.
What does the video claim about eating ramen noodles for a six-pack?
-The video humorously suggests eating ramen noodles as a technique for getting a six-pack, which is likely a tongue-in-cheek introduction to the topic of feeling full with different types of foods.
According to the video, which type of food is best for making you feel full longer?
-Thick soups, which have both liquid and solid parts, are best for making you feel full longer because they expand the stomach like liquids and keep you full due to the solids.
Why does walking on sand help in burning more calories?
-Walking on sand burns more calories because the harder terrain requires more effort for movement and balance, leading to an increase in calorie expenditure.
What is the effect of drinking cold water on metabolism according to a German study mentioned in the video?
-The German study found that drinking cold water can boost metabolism, resulting in an extra 100 calories burned per day without any additional effort.
What is the recommended strategy for eating and sleeping to promote fat burning?
-The video suggests stopping eating at least 3 hours before bed and refraining from eating within the first hour of waking up to allow the body to burn fat as a fuel source.
What is the Lumen device mentioned in the video, and how does it help with fat loss?
-The Lumen device is a metabolic tracker that measures CO2 levels from breath to determine whether the body is using glycogen (carbs) or fat as a fuel source, helping users optimize their diet and exercise for better fat loss.
Why is heat immersion, such as sitting in a sauna, more effective than cold water immersion for burning calories?
-Heat immersion, like sitting in a sauna, can burn up to 400 calories in a 10-minute session, which is significantly more than the 10-20 calories burned during a 20-minute ice bath.
How does eating protein-rich foods like McDonald's chicken nuggets help with weight loss?
-Eating protein-rich foods can increase the number of calories burned during digestion, known as the thermic effect of food, and also make you feel fuller for longer, helping with weight loss.
What is the significance of non-exercise activity thermogenesis (NEAT) in the context of the video?
-NEAT refers to the calories burned during everyday activities, not including formal exercise. The video suggests a routine of household chores to increase NEAT and burn additional calories.
What role does drinking a specific amount of water play in weight loss according to the video?
-Drinking 2 liters of water daily can lead to significant weight loss by increasing fullness, reducing cravings, and boosting metabolism.
How can using smaller plates and utensils contribute to weight loss?
-Using smaller plates and utensils can help control portion sizes, reduce overeating, and contribute to weight loss.
What are micro workouts, and how do they help in managing hunger and calorie intake?
-Micro workouts are short, targeted exercises performed to burn a small number of calories, helping to balance out calorie intake from snacks or meals without the need for large calorie deficits.
What alternative eating strategy is suggested in the video for losing weight faster?
-The video suggests eating more food but choosing lower calorie density options, such as swapping sugary drinks for zero-calorie alternatives and opting for leaner cuts of meat.
Outlines
🍜 Ramen Noodles for a Six-Pack
This paragraph introduces the video's theme of unconventional fat loss techniques. It discusses the effectiveness of consuming ramen noodles to feel full faster due to their liquid content, which expands the stomach instantly, although the feeling doesn't last long. It contrasts this with the longer-lasting fullness from solid foods, and highlights thick soups as the optimal choice for sustained fullness. The paragraph also mentions walking on sand as a way to burn more calories due to the increased effort required for balance, suggesting a beach walk can significantly boost daily calorie expenditure.
🥤 Water Temperature and Timing for Weight Loss
The second paragraph delves into the impact of water temperature on metabolism, citing a German study that found drinking cold water can increase daily calorie burn by 100 calories without additional effort. It also addresses the importance of eating timing, suggesting a 3-hour no-eating period before bed and refraining from eating within the first hour of waking to promote fat burning. The introduction of a device from Lumen that measures CO2 in breath to determine the body's fuel source (glycogen or fat) adds a layer of precision to the fat loss strategy, with a promotional offer for viewers.
🔥 Heat Over Ice for Post-Workout Recovery
This paragraph challenges the common belief that ice baths are beneficial for post-workout recovery by presenting evidence that heat exposure, such as sitting in a sauna, can burn significantly more calories. It suggests that using a sauna can be a more effective way to increase calorie burn and promote fat loss. The paragraph also promotes the idea of eating McDonald's chicken nuggets for their high protein content, which requires more energy to digest, thereby burning more calories and aiding in weight loss.
🧹 NEAT and Micro Workouts for Everyday Calorie Burn
The focus of this paragraph is on non-exercise activity thermogenesis (NEAT), emphasizing that everyday activities can contribute to overall calorie expenditure. A five-step routine is provided to increase NEAT, including vacuuming, making the bed, washing dishes, ironing clothes, and wiping down surfaces, which collectively can burn a significant number of calories. The paragraph also introduces the concept of micro workouts to balance calorie intake, offering examples of exercises and their respective calorie burn to manage hunger and cravings effectively.
🍽 Smaller Plates and Water Intake for Portion Control
The final paragraph discusses the psychological impact of plate size on food intake, suggesting that smaller plates can lead to reduced overeating and increased weight loss. It provides practical steps to implement this strategy, such as using smaller glasses for sugary drinks, smaller utensils for meals, and smaller plates to serve food. Additionally, the paragraph emphasizes the importance of drinking a specific amount of water daily, as supported by a study on overweight participants, to increase fullness, reduce cravings, and boost metabolism.
Mindmap
Keywords
💡Fat Loss
💡Six-Pack
💡Ramen Noodles
💡Thermogenesis
💡Calories
💡Water Intake
💡Protein
💡Micro Workouts
💡Non-Exercise Activity Thermogenesis (NEAT)
💡Macronutrients
💡Plate Size
💡Dietary Replacements
Highlights
Eating ramen noodles can help you feel full faster due to their liquid content, but solids keep you full longer.
Thick soups are effective for satiety as they combine the benefits of both liquids and solids.
Walking on sand can burn up to 350 calories an hour, more than on concrete or grass.
Drinking cold water can boost your metabolism by an extra 100 calories a day.
Avoid eating within the first hour of waking up to utilize body fat as a fuel source.
Using a device like Lumen can track when your body is burning fat or carbs for fuel.
Heat immersion, such as in a sauna, can burn more calories than cold water immersion.
Eating protein-rich foods like McDonald's chicken nuggets can increase calorie burn due to their difficulty to digest.
Non-exercise activity thermogenesis (NEAT) can be increased by doing household chores.
Drinking 2 liters of water daily can lead to significant weight loss by increasing fullness and metabolism.
Using smaller plates and utensils can reduce overeating and promote weight loss.
Micro workouts can help balance calorie intake by burning off the calories consumed.
Eating more calorie-dense foods can actually help you lose weight by reducing hunger and cravings.
Swapping high-calorie foods and drinks for healthier alternatives can aid in weight loss.
Incorporating these techniques can help you get the six-pack you desire without feeling deprived.
Transcripts
in this video I'm going to share with
you every fat loss technique and hack in
less than 12 minutes you can finally get
the six-pack I already know you have and
feel as good as possible let's start
with number one eat ramen noodles to get
a six-pack you see you have some Fitness
gurus telling you oh liquids are best to
make you feel full other guys will tell
you oh it's solids that are the best to
make you feel full well they're both
wrong and I'm going to show you with
science there was a specific study where
researchers wanted to see how different
foods liquids and solids made
participants feel full what they found
was interesting liquids made you feel
full faster because they expanded the
stomach instantly but this feeling
didn't last long on the other hand
solids took longer to make you feel full
because it takes your body time to break
down the food however you end up staying
feeling full for longer but they didn't
even stop there they discovered
something even more interesting thick
soups which have both liquid and solid
parts are the best at making you feel
full because they expand your stomach
initially like liquids do so you feel
full fast but the solid parts make you
feel full for longer number two walk on
sand to lose belly fat look when you're
just doing a simple walk your body is
burning calories just to be able to move
and balance itself depending on the
terrain what that basically means is
that the harder the terrain you walk on
the more calories you'll burn so for
example the average man will burn around
150 calories an hour walking on concrete
walking on grass or dirt you're going to
burn around 160 calories but when you
walk on sand well you can burn up to 3
350 calories an hour meaning that if you
just replace your daily walk around your
neighborhood with a nice walk on the
beach or take a her on her first date on
a nice walk on the beach you could be
burning an extra 200 calories a day
without doing any effort now of course
you can't Target belly fat but the more
calories you burn the more fat you burn
on your body overall and just with these
two steps which are incredibly simple
you're already on track to start losing
weight and I have nine more fat loss
techniques that you've probably never
heard of this takes us to number three
drink water at the right temperature to
lose weight faster look most people will
they'll drink water one of two ways
without realizing that one way will make
them burn fat without even trying one
group loves to drink their water at room
temperature while other people like to
drink their water freezing cold now this
was studied in a German paper where they
gave 14 participants 2 L of cold water
and then they ask them to drink that
water throughout the day the researchers
track the metabolism of the participants
and that those who drank the cold water
burned in extra 100 calories a day
without even trying which means for
yourself I need you to buy a big theris
of water add some ice to it in the
morning and then throughout the day you
need to drink that entire jug of water
number four never eat between these
specific hours if you want a six-pack
you see when you're exercising your body
will use two fuel sources first is the
glycogen stored in your muscles this
comes from eating carbohydrates once
your body depletes these glycogen stores
it will switch over to the second fuel
source which is burning fat so here's a
quick way to make sure that you're
always burning fat as soon as you wake
up first I need you to stop eating at
least 3 hours before bed this will allow
your body more time to digest the food
and also burn fat as you sleep next you
will refrain from eating within the
first hour of your day and if possible
try to exercise in that hour this way
your body will use your body fat as fuel
source leading to much faster and better
results with fat loss now this this is
just a trick to kind of guess when
you're burning fat or carbs throughout
the day now if you want to be precise
like I am I use trackers for everything
I have a tracker for my sleep and I even
have a tracker for my metabolism to know
when is it that I'm burning fat and when
is it that I'm burning carbs now how it
works it's actually pretty dope it's
from a company called Lumen it's a
little device and all you do is breathe
into it then the device will measure
your CO2 from your breath to tell me
whether I'm using glycogen which is the
carbs or fat as my fuel source on a 1 to
5 scale now when I blow into it and I
see that I'm burning more fat bro that's
when I go extra hard in the gym cuz I
know my body is using all my fat stores
which is great that's when you start
getting shredded and then on days that
or on times that I'm noticing that I'm
burning more carbs I can be a little bit
more relaxed cuz I know my body is using
more of the glycogen stores now you can
do it the freeway and just predict and
assume when you're burning carbs or fats
or you can be precise like I am and
check out this device bro this device
will change the gain for you when it
comes to Fat Loss I'm going to have it
linked down below and I'm also going to
give you a 15% discount which is going
to be an absolute steal bro if you want
to get a six-pack for summer this is
your hat you guys want to check it out
it'll be linked down below number five
replace cold water immersion with heat
immersion there is a common belief that
when you sit in ice bath it will help
you burn more calories but according to
science this is actually not true
actually there's a way to burn 20 times
more calories you see in a study
published in the National Library of
Medicine they had participants sit in an
ice bath for 20 minutes and then they
tracked their metabolism they found that
sitting in an ice bath only burned an
extra 10 to 20 calories during that
period in contrast another study
conducted a similar study with
participants sitting in a sauna for 4
10minute sessions in this study they
found participants burned up to 400
calories meaning that rather than
sitting in an ice cold bath sign up to a
local gym that has a sauna you can use
and start using that to get shredded
number six eat McDonald's chicken
nuggets to burn 30% % more calories food
is made out of three major
macronutrients fats protein and carbs
one of these is harder to digest which
leads to 30% more calories being burned
when you do digest it for example if you
eat 100 calories of fat your body will
burn around 3 calories to digest it if
you eat 100 calories of carbs your body
will burn around 20 calories to digest
it but if you eat 100 calories of
protein your body will burn 30 calories
to digested meaning that if you want to
burn more fat while eating the same
amount of calories just eat more protein
so for example if you go to McDonald's
rather than getting a large side of
fries just get an order of 10 chicken
nuggets they're both 500 calories but
the nuggets have far more protein
meaning your body will use more calories
to digest it not to mention the Nuggets
will also make you feel Fuller for
longer by doing this not only do you
remove your body's Reliance on
carbohydrate but also increase the rate
at which your body uses fat as a fuel
fuel source which is the goal and again
like I told you if you want to be
precise with this you need to know when
is it that your body is using fat or
cars as a fuel source so get yourself a
metabolism tractor like the one from
Lumen that I showed you the the one that
I use that way you can monitor your
protein intake and reduce your carbs
here's what's great about Lumen when my
body is using more fat as a fuel source
I'm going to get notifications on my app
cuz it's connected to my phone on how I
can better optimize my day to continue
burning more calories cuz the on burning
is coming from fat essentially it's like
having me in your pocket a metabolism
coach telling you exactly what to do
right when your body's Prime for it and
if you guys check it out you're going to
get 15% off number seven use
non-exercise activity thermogenesis look
when you exercise your body uses
calories this is called thermogenesis
but your body also uses calories when
you're doing everyday activities around
the house this is known as non-exercise
activity thermogenesis in other words
neat so I'm going to give you a
five-step routine that you can use to
increase your knat around the house
first grab your Fone put on some music
put on a podcast put on a free Audi book
then follow this five-step routine I
want you to vacuum your room for 10
minutes this will burn around 37
calories then make your bed thoroughly
this will burn around 23 calories then
wash the dishes that you have this is
going to burn around 26 calories then
iron any clothes you have for 20 minutes
this will burn around 50 calories and
then finally wipe down all the surfaces
in your room for around 10 minutes this
will burn around 7 calories by following
this routine you're going to clean your
room and burn an extra 173 calories in
the process Boys by this point I'm
helping you lose weight with science
doing things you've never heard of by
eating more ramen noodles by walking in
the Sand by changing the temperature of
your water by eating at the right times
of your day by increasing hot exposure
by eating McDonald's nuggets and now
just by cleaning your room the point is
I'm getting your body to burn more fat
which is the goal so you can get the
six-pack you want and I'm not even done
there are four more science back fat
loss techniques I want you to start
implementing this takes me to number
eight drink this amount of water every
single day there was a study conducted
on 173 overweight participants each of
them consume 2 L of water a day and
experience significant weight loss this
is because when you consume this much
water your body will experience three
things more fullness fewer cravings and
an increase in metabolism so moving
forward buy a single 2 L bottle of water
at your local supermarket and make it
your mission to finish that bottle of
water every single day and remember like
I told you before make sure it's cold
now before every meal breakfast lunch
and dinner out of that bottle I want you
to drink two cups of water before you
even start eating this will prevent you
from overeating number nine eat from
smaller plates to get a six-pack a
metaanalysis conducted out of the
University of Chicago conducted a study
to find out how plate sides impacts
weight what they found was that smaller
plates reduced overeating and increased
weight loss so you're going to take
three steps to use this to your
advantage first if you love sugary
drinks like sodas with your dinner I
want you to pour it into a small shop
glass to reduce the amount of intake
second when you're eating your meals use
the smallest utensils you can find for
example replace your standard spoon with
a dessert spoon and third use a small
saucer plate instead of a large dinner
plate by doing this you're going to have
to Plate your food sit down eat and if
you want to refill you have to get up go
get the food and come back this will
reduce the chances of you doing that all
of these techniques will slow down your
eating Pace making you eat less food
number 10 balance your day with these
micro workouts look when you're trying
to lose weight no doubt you're going to
feel hungry in the evening to manage
this craving and not go over my calories
I like to do micro workouts that burn
the same amount of calories as the ones
I'm consuming for example let's say I
want to eat a pudding cup and it's 130
calories so to stay within my calorie
limit I need to burn 128 calories so
here are a few microw workouts El you
can do I know every single push-up Burns
around 33 calories that means I need to
do around 389 push-ups one squat Burns
around the same amount of calories which
means I need to do around 389 squats one
pull-up Burns around 1 calorie which
means I need to do around 128 pull-ups
and 1 minute of walking Burns around 3.5
calories which means I need to go for
around a 37 minute walk typically I
choose one or a combination of these
micro exercises to balance out my
calorie intake number 11 eat more food
to lose weight faster see most people
will tell you oh reduce the amount that
you're eating to lose more weight but
let's be real this approach will leave
you feeling hungry and craving even more
the food that you love so instead you
should decrease the calorie density of
the food that you're consuming by
choosing healthier alternatives for
example swap sugary drinks like coke
with a zero calorie alternative like
Coke Zero replace high calorie snacks
such as chips with low calorie popcorn
substitute sugary chocolate bars for a
protein bar go for leaner cuts of meat
like turkey bacon instead of dense Cuts
like actual and replace full fat milk
with Alternatives like zeroc calorie
almond milk if you do this everything
else I just shared on this fat burning
list you're going to get to your dream
six pack in no time and not even feel it
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