How to lose belly fat NATURALLY without complex dieting | DAWN - DUSK method to BURN fat

Summary

In this video, Dr. Palin Manikam discusses the impact of lockdown-induced lifestyle changes on belly fat and health risks. He highlights how poor eating habits, especially after sunset, can lead to abdominal obesity, increasing the risk of heart disease, diabetes, stroke, and even cancer. Dr. Manikam encourages viewers to track their eating habits and limit their eating period to 8-12 hours between sunrise and sunset. By focusing on the timing of meals rather than calorie control, he emphasizes the importance of making small but impactful changes to combat belly fat and improve overall health.

Takeaways

• 😀 Belly fat increases the risk of serious health problems like heart disease, diabetes, and stroke.
• 😀 Abdominal obesity can also heighten the risk of complications if you contract COVID-19.
• 😀 To measure belly fat, use an inch tape around your belly button, not at the waistband, first thing in the morning.
• 😀 For women, a belly measurement over 80 cm and for men, over 90 cm indicates a need for action.
• 😀 Abdominal obesity is a ticking time bomb—don’t wait until it’s too late to take action.
• 😀 Eating at the wrong time can contribute significantly to belly fat, especially after sunset.
• 😀 Insulin works best during the day, and eating after sunset forces it to work overtime, leading to fat storage.
• 😀 Hormones like growth hormone (active at night) and insulin (active during the day) regulate our fat storage.
• 😀 Eating within an 8-12 hour window aligned with sunrise and sunset can help reduce belly fat and improve health.
• 😀 Track your eating window by documenting the time of your first and last meals of the day to better manage fat loss.
• 😀 Understanding the problem of belly fat is the first step in finding a solution—don’t ignore it!

Q & A

Why is it important to measure your belly size after the lockdown?

Measuring your belly size is crucial because abdominal obesity increases the risk of heart disease, diabetes, stroke, and complications if you contract COVID-19. Belly fat is often linked to greater health risks and can lead to serious conditions like cancer.

How do you measure your belly size correctly?

To measure your belly size, use an inch tape around the belly button, not where your pants sit. Make sure you measure first thing in the morning without any clothes on and ensure that you exhale while measuring for accurate results.

What are the threshold measurements for abdominal obesity in men and women?

For women, if the belly size is greater than 80 cm, and for men, greater than 90 cm, it indicates abdominal obesity and means that you should take immediate action to address it.

Why should you avoid eating after sunset to reduce belly fat?

Eating after sunset disrupts the body's natural hormone cycle. Insulin, which helps manage fat, is less effective in the evening and night, leading to poor fat digestion and storage in places like the belly, liver, and heart.

What is the role of insulin in fat management?

Insulin helps convert glucose from food into energy, promoting fat buildup when levels are high. Eating late, especially after sunset, makes insulin less effective, which may cause fat to be stored improperly, leading to belly fat and other health issues.

What happens if you keep eating after sunset?

Eating after sunset forces insulin to work overtime, which may reduce its efficiency. As a result, fat from foods like sweets (e.g., gulab jamun) gets stored in unwanted areas like the belly, liver, and heart, increasing the risk of serious conditions like heart attacks.

What is the ideal eating period for weight loss?

The ideal eating period is between 8 and 12 hours, timed according to the sunrise and sunset. For the best results, it's recommended to limit your eating window to 8 hours, which encourages better fat burning and digestion.

What does the speaker do to maintain a healthy eating schedule?

The speaker follows a strict eating window, where they have their first meal around 7 AM when the sun rises, and finish their last meal by 5:30 or 6:00 PM before the sun sets.

What is meant by 'the battle of food' after sunset?

The 'battle of food' refers to the internal struggle between your cravings for food (like gulab jamun) and the body's need for water during the evening. Choosing water over food after sunset helps prevent insulin inefficiency and fat storage.

Why should you document your eating times?

Documenting your eating times helps you become more aware of your eating habits and whether you are eating too late. By tracking when you start and finish eating, you can gradually reduce your eating window, promoting belly fat loss and overall health.