Do These 5 Things to Burn Belly Fat

Summary

This video offers five science-backed tips for efficient fat loss without drastic diet or workout changes. It suggests incorporating acids like apple cider vinegar to reduce glucose spikes, eating in the right order to manage blood sugar levels, engaging in light post-meal movement to utilize glucose, avoiding 'naked carbs' by combining them with proteins or fats, and emphasizing the importance of quality sleep for hormonal balance. The video concludes with a product recommendation for a mineral-based sunscreen, advocating natural skin protection.

Takeaways

• 🍎 Adding an acid like apple cider vinegar to meals can increase fat loss by 40% by reducing glucose spikes.
• 🍋 Consuming lemon water or using lemon juice on meals can decrease the glycemic load and keep you fuller for longer.
• 🥗 Changing the order of eating food, starting with a salad, can significantly affect glucose levels and promote fat loss.
• 🚶‍♂️ Light movement after meals, such as a 10-minute walk, can help utilize glucose and prevent fat storage more effectively than longer walks at other times.
• 🍞 Avoiding 'naked carbs' and combining carbohydrates with proteins or fats can reduce glucose spikes and the likelihood of gaining body fat.
• 🌙 Prioritizing sleep is crucial for fat loss as poor sleep can lead to hormonal imbalances that increase hunger and cravings.
• 🛌 Sleep deprivation can result in an 18% decrease in the satiety hormone leptin and a 28% increase in the hunger hormone ghrelin.
• 🥗 The fiber in vegetables creates a protective mesh in the intestines that slows down nutrient absorption, aiding in weight management.
• 🍞 Combining peanut butter with bread can help in losing more weight compared to eating bread alone, despite higher calorie intake.
• 🌞 Engaging in light physical activity post-meal can increase metabolism and utilize blood sugar faster, as supported by Ayurvedic practices.
• 🛌 Night shift workers are at a 35% higher risk of obesity due to the impact of sleep disruption on eating habits and food cravings.

Q & A

What are the five proven ways for fat loss mentioned in the video?

The five proven ways for fat loss are: adding an acid to meals, changing the order in which food is eaten, moving after eating, avoiding eating 'naked carbs', and not compromising on sleep.

How can adding an acid to meals help in reducing body fat?

Adding an acid, such as apple cider vinegar, to meals can reduce the glucose spike by almost 34%, which in turn helps in reducing body fat as it slows down the absorption of carbohydrates.

What was the effect of consuming vinegar before a meal in the study mentioned in the script?

In the study, people who consumed vinegar before a meal had a much lower glucose spike compared to those who did not, indicating that vinegar can help in reducing the glycemic load of a meal.

How does changing the order of eating food impact weight loss?

Eating food in a specific order, such as starting with a salad before consuming other parts of the meal, can significantly affect blood sugar levels and potentially increase the chances of losing fat by more than 50%.

According to the script, what is the recommended time to eat dessert to keep sugar levels stable?

The best time to eat dessert is after a full meal, not before, as it helps in stabilizing sugar levels.

What does the script suggest about the benefits of a light walk after meals for diabetic patients?

A light walk of just 10 minutes after meals is found to be superior to a 30-minute walk at any other time, as it helps in utilizing glucose more effectively and reducing fat storage.

Why is it advised not to eat 'naked carbs' according to the video?

Eating 'naked carbs' or carbohydrates without other macronutrients like protein, fats, and fiber can lead to a higher glucose spike, which can result in more fat storage.

How does sleep affect fat loss according to the script?

Sleep is crucial for fat loss as it affects the levels of hormones like leptin and ghrelin, which regulate hunger and satiety. Poor sleep can lead to increased hunger and cravings for unhealthy foods.

What are the hormonal changes that occur when sleep is compromised, as mentioned in the script?

When sleep is compromised, the leptin hormone, which signals satiety, decreases, while the ghrelin hormone, which stimulates hunger, increases.

What is the script's recommendation for a sunscreen that is safe and effective?

The script recommends using a mineral-based sunscreen, such as mamaearth's sunscreen for babies, which contains zinc oxide and other natural ingredients, and is suitable for all skin types.

How can one apply the tips from the script to daily life for effective fat loss?

One can start their day with apple cider vinegar in water, eat a salad before lunch and dinner, add curd to lunch, avoid eating just carbs, lightly move after meals, and ensure a good night's sleep for effective fat loss.

Outlines

00:00

🍎 Boost Fat Loss with Acids

The first paragraph introduces five proven methods for fat loss without the need for extensive diets or workouts. The main focus is on the use of acids, such as apple cider vinegar, to reduce glucose spikes and thus body fat. Studies show that vinegar before a meal can decrease the glucose spike by 34%. The video suggests that even a daily glass of vinegar water before breakfast can slow carbohydrate absorption. Other acids like citric and lactic are also beneficial, as they can reduce the glycemic load of a meal and increase satiety. The video emphasizes that this method can be particularly useful before events involving rich meals.

05:05

🥗 The Impact of Eating Order on Fat Loss

The second paragraph discusses the surprising effects of changing the order in which food is consumed. Studies have shown that starting a meal with vegetables can reduce glucose spikes significantly, leading to a decrease in fat storage. The fiber in vegetables creates a protective mesh in the intestines that slows down the absorption of the rest of the meal, keeping one full for longer and preventing cravings. The video also mentions that eating dessert after a full meal helps stabilize sugar levels, and that light movement after eating can utilize glucose more effectively than a longer walk at another time, aiding in fat loss.

10:08

🚶‍♂️ Post-Meal Movement and Carb Consumption for Weight Management

This paragraph highlights the benefits of light movement after meals for diabetic patients, as it helps in glucose utilization by the cells. It also addresses the concept of 'naked carbs,' explaining that consuming carbohydrates alone leads to higher glucose spikes and thus more fat storage. The video recommends combining carbs with other macronutrients like protein and fats to reduce the glucose spike and enhance fat loss. It also touches on the importance of sleep for hormonal balance, which affects hunger and satiety signals, and how poor sleep can lead to overeating and cravings for unhealthy foods.

💤 Prioritize Sleep for Optimal Fat Loss

The final paragraph emphasizes the critical role of sleep in fat loss. It explains that insufficient sleep leads to hormonal changes where the satiety hormone leptin decreases, and the hunger hormone ghrelin increases, resulting in overeating. Sleep deprivation also increases cravings for starchy and sugary foods, affecting the brain's reward centers and leading to unhealthy food choices. The video concludes with a summary of the five methods for fat loss, including the use of acids, eating order, post-meal movement, avoiding naked carbs, and ensuring adequate sleep.

☀️ Protect Your Skin with Mineral Sunscreen

The last part of the script is a product promotion for a mineral-based sunscreen by mamaearth, suitable for babies. It mentions the harmful effects of chemical sunscreens and recommends the use of mineral-based alternatives. The product contains zinc oxide and natural ingredients like aloe vera, shea butter, and cocoa butter, and is non-greasy and water-resistant. A special discount is offered, and a patch test is recommended for all skin types.

Keywords

💡Belly Fat

Belly fat refers to the excess adipose tissue around the abdominal area. In the video, it is identified as not only a cosmetic concern but also a health risk, linked to conditions like fatty liver, type 2 diabetes, and high blood pressure. The video aims to provide methods to reduce belly fat effectively.

💡Fat Loss

Fat loss is the process of reducing the amount of body fat. The video's main theme revolves around five simple and smart ways to achieve fat loss without the need for extensive workouts or strict diets, emphasizing practical lifestyle changes.

💡Apple Cider Vinegar

Apple cider vinegar is highlighted in the script as a natural substance that can aid in fat loss. It is said to reduce the glucose spike by 34% when consumed before meals, thus helping to decrease body fat storage as demonstrated in the study involving pasta consumption.

💡Glucose Spike

A glucose spike refers to a rapid increase in blood sugar levels after eating, particularly after consuming carbohydrates. The video explains that reducing this spike through the use of acids like vinegar can help in managing body fat more effectively.

💡Citric Acid

Citric acid, found in lemons as mentioned in the script, is another type of acid that can help in reducing the glycemic load of a meal. It is suggested to consume lemon water before meals to increase fullness and decrease the rate of glucose absorption.

💡Order of Eating

The order in which food is consumed can significantly affect fat loss, as illustrated by studies in the video. Eating a salad before the main course can lead to a 75% reduction in the glucose spike, indicating the importance of the sequence of food intake for managing blood sugar levels.

💡Naked Carbs

Naked carbs refer to carbohydrates consumed without the accompaniment of other macronutrients like protein, fats, or fiber. The video advises against eating naked carbs due to their high potential to cause a glucose spike and recommends combining them with other nutrients to reduce fat storage.

💡Metabolism

Metabolism is the set of chemical processes that occur in the body to maintain life. The video suggests that light movement after eating can boost metabolism and utilize glucose faster, supporting the argument for post-meal activity.

💡Sleep Deprivation

Sleep deprivation is the state of not getting enough sleep. The video explains its negative impact on fat loss due to hormonal changes that increase hunger and decrease satiety signals, leading to overeating and preference for unhealthy foods.

💡Leptin and Ghrelin

Leptin is the satiety hormone, and ghrelin is the hunger hormone. The video discusses how sleep deprivation affects these hormones, causing a decrease in leptin and an increase in ghrelin, which can lead to increased appetite and weight gain.

💡Sunscreen

Although not directly related to the main theme of fat loss, the video also mentions sunscreen as a part of health and skin protection. It advocates for mineral-based sunscreens over chemical ones due to potential long-term side effects, providing an example of a product with natural ingredients.

Highlights

5 proven ways shared for fat loss without extensive workouts or diets.

Adding an acid to meals can increase the chance of cutting body fat by 40%.

Apple cider vinegar before a meal can reduce glucose spike by 34%.

Consuming vinegar with pasta resulted in a lower glucose spike compared to eating pasta alone.

Drinking vinegar water once a day can slow down carbohydrate absorption.

Citric acid in lemon water reduces glycemic load and keeps the stomach full longer.

Lactic acid from curd or buttermilk aids in faster body fat loss.

Order of eating food affects weight and blood sugar levels significantly.

Starting meals with vegetables creates a protective mesh in the intestines, slowing down glucose absorption.

Eating dessert after a full meal helps stabilize sugar levels.

A 10-minute walk after meals is more effective than a 30-minute walk at other times.

Activating calf muscles after eating increases metabolism and blood sugar utilization.

Avoid eating 'naked carbs'; combine carbs with other macronutrients to reduce glucose spike.

Combining protein or fats with carb-rich meals reduces body fat storage by 80%.

Sleep deprivation leads to hormonal changes that increase hunger and decrease satiety.

Poor sleep quality can lead to overeating and cravings for unhealthy foods.

Night shift workers are at a higher risk of obesity due to sleep disruption.

Simple lifestyle changes can boost fat loss without major diet alterations.

Mamaearth's mineral-based sunscreen for babies is recommended over chemical sunscreens.

Transcripts

If you want to melt that belly fat  but don't have time for proper diets  

plans or extensive workouts etc,  then this video is just for you,  

As I will share with you 5 proven ways that  are just Amazing for Fat Loss. So without any  

further delay let’s get started with the video. Hello Friends! Welcome to Fit Tuber. Extra fat  

on the body not only looks bad but is also  an invitation to problems like fatty liver,  

type 2 diabetes and high blood pressure. So let’s  talk about 5 Simple and smart ways for fat loss. 

Starting with #5 on the list is Add an acid Only if you add an acid along with your meals,  

your chances of cutting extra body fat increases  by 40% percent. How? See whenever we eat food,  

our body converts it into glucose. Simplistically  putting, more the glucose in the blood, more will  

be body fat. Now if we reduce this glucose spike,  body fat will automatically come down. And an acid  

does that effectively. Studies have shown that 1  tablespoon of apple cider vinegar diluted with a  

tall glass of water, if consumed before a meal  reduces the glucose spike by almost 34%. In an  

interesting study, two groups were given the same  pasta to eat. One group consumed vinegar and then  

ate the pasta while the other group directly ate  it. And the results are clear from this graph.  

People who consumed vinegar had a much lower  glucose spike whereas the other group’s glucose  

spike reached the red zone. The same experiment  was done with other foods like bread and chips  

and in each case, the results were strikingly  similar. However, its neither practical nor  

advisable to drink vinegar before each meal.  Studies show that even if you drink a glass of  

vinegar water just once a day, let’s say before  breakfast, the acetic acid in the vinegar will  

slow down the absorption of the carbohydrates.  This works for other acids like citric acid and  

lactic acid as well. Which is why if you consume a  glass of lemon water before a meal or even squeeze  

juice from a lemon on your meal, the citric acid  in the lemon will not only reduce the glycemic  

load of the meal by almost 40% but the same meal  will keep your stomach full for longer. This  

was explicitly mentioned in the conclusion  of the study. Similarly, lactic acid from  

curd or buttermilk is a good addition if you want  to lose body fat faster. A study in japan showed  

that homemade pickles along with a meal also have  a similar effect. So make use of an acid and burn  

that fat 40% faster. For example, when you know  that you have to go to wedding tonight or a late  

night dinner. Before leaving home, you can have  a apple cider vinegar diluted in a tall glass of  

water. Following just this simple hack, you will  put on less body fat from that same meal outside. 

At #4 is Get the order right You might be surprised to know  

that by just changing the order in which you  eat your food has a significant effect whether  

you will put on weight or lose body fat. In 2015,  a study was conducted on diabetic patients to  

check if the order in which they eat the same meal  had any effect on their blood sugar levels. And  

the results were surprising. One group was given  bread first, then chicken and finally salad at the  

last. The other group was given salad first, then  chicken and finally bread. And what they saw was  

that there was a huge difference in the glucose  spike, almost by 75%, even though the two meals  

were exactly the same. The only difference was  of the order they were eaten. The red line is  

for the one who ate salad last while blue line  is for the ones who ate salad first. In another  

study one group ate rice first, then tofu and  then broccoli. Another group ate broccoli first,  

then tofu and rice. Compare the glucose spikes.  Its amazing how by just changing the order of the  

same meal, you can increase the chances of losing  fat by more than 50%. But how does this happen?  

I mean after all everything that we are eating is  going into stomach. But what scientists have found  

is that when we start our meal with a plate full  of vegetables, the fibre in veggies coats your  

intestines creating a sort of protective mesh, a  kind of shield on the walls of the intestines. And  

that shield slows down the speed at which  the rest of meal will be absorbed in your  

bloodstream and you will get constant energy for  a longer period of time. This keeps you full for  

longer and prevents unhealthy food cravings. So a  simple rule. If you want to melt that fat faster,  

eat whatever you are eating. Just start  your meal with salad. A plate of carrots,  

cucumber or whatever you feel like having. First  complete that salad and then start eating roti  

sabzi rice dal whatever it is. Just a simple thing  and the speed at which your body reduces fat will  

increase by 75%. Talking about food order, studies  clearly pointed out that the best time to eat a  

dessert is after a full meal and not before.  This keeps sugar levels stabilised. No wonder,  

this is our traditional way as well. #3 Move after eating 

In 2016, there was study done on diabetic  patients. One group of patients was suggested  

to walk for 30 minutes anytime of the day. While  the other group was asked to walk lightly for  

just 10 minutes but after the meals. And guess  what, the study concluded that 10 minute light  

walk after a meal is superior to 30 minute walk  at any other time. That’s because when we eat,  

our body converts food into glucose. And if that  time we move our muscles, that glucose will be  

readily used by the cells. Now, you need not do  any rigorous exercise. In fact, rigorous exercise  

just a meal is rather bad for you. Just do simple  things. Walk around, you can do the dishes or  

clean your room.. Compare the glucose spikes when  in one case rice bowl was eaten and in other case  

after eating rice bowl 10 minute walking was  done. Its as simple as that. Interestingly, modern  

studies say that if one activates calf muscles  after eating, metabolism increases and blood sugar  

is utilised faster. Guess what! Ayurveda said  this thousands of years ago that one should sit in  

vajrasana for 10 minutes just after eating a meal.  Of course, its not always practical to vajarasana  

everywhere. Basically, move your body lightly for  just 10 minutes within 1 hour of eating a meal and  

you will be surprised with the results. At #2 is Don’t Eat Naked Carbs 

Look at this graph. How your body reacts when  you eat carbs vs when you eat protein and fats.  

The sugar spike is lowest in fats and highest  in carbs. And remember more the glucose spike,  

more fat your body will store. This is the reason  when we cut down our carbohydrate intake, we  

automatically begin to lose weight. A recent study  confirms. Want to lose weight? Limit carbs and add  

more nutrients to your diet. But what are carbs?  See, all grains like wheat, rice, oats, millets  

are carbohydrates. All fruits, desserts and other  sugary foods are also carbohydrates. So does that  

mean we should stop eating these? Not at all.  Rather just avoid eating naked carbs. What I mean  

by that is don’t eat carbs alone. Carbohydrates  are made up of glucose molecules. And studies show  

that when we eat something which is mostly carbs,  the glucose spike is much higher as compared to  

when it is combined with other macronutrients  like protein, fats and fiber. And we know that  

the bigger the glucose spike, more fat your body  will put on. This makes sense why it is always  

recommended to eat whole grains over refined  grains like maida. Because maida is nothing  

but wheat which was stripped off its fibre. Now it  is mostly carbs. On the other hand whole wheat has  

carbs but with fibre intact.. Compare the sugar  spikes here. In first case, people eat a whole  

apple. In the second case, people drink apple  juice. This is the difference fibre makes. So  

a simple hack to speed up your fat loss is to  add bran into your atta which you use to make  

roti. Let’s take another example. Suppose you feel  hungry and you choose to eat biscuits. Biscuits  

being made of grains and sugar are a prime source  of carbohydrates. One option is to eat biscuits  

alone. Second option is to have some cashews along  with biscuits. In second case, your carbs will get  

covered up with healthy fats and protein from the  cashews reducing the glucose spike. Studies have  

proven that if we combine protein or fats along  with a carb rich meal, the chances of putting on  

body fat reduce by a huge 80%. In a study when one  group of people were given only bread to eat while  

the other group was given bread plus peanut butter  applied on it, even though calories were more in  

the second group but still the second group lost  more weight than the first group. Ayurveda says,  

add a teaspoon of ghee over your curry  and it will help you cut extra body fat.

Last but certainly not the least #1  is Don’t Compromise on your sleep 

This one is the easiest and most satisfying. We  all know that sleep is important but you will be  

amazed how major impact it has on fat loss. When  you compromise on your sleep, two things happen.  

First, there is a hormonal change. In 2008,  a major study concluded that when we deprive  

ourselves of sleep, the leptin hormone decreases  and ghrelin hunger increases. Now note that  

leptin is the satiety hormone which when produced  signals the brain that you are satisfied with the  

food and you are no longer hungry. Ghrelin on the  other hand does the opposite. Ghrelin is a hunger  

hormone which when produced you feel hungry.  Study said that when people compromise on their  

sleep quality, the satiety hormone decreased  by 18% while the hunger hormone increased by  

28%. Basically, you get punished twice when you  don’t sleep well. It was observed that people who  

didn’t sleep well ate 300 to 400 calories extra  in each sitting. So just compromising on sleep,  

overeating automatically increases. Then second  thing happens. Its not just overeating but what  

foods you crave for when you are underslept.  Scientists discovered that when people were  

underslept, they felt a craving for starchy  and sugary foods. People were put under MRI  

scanner and shown images of both healthy and  unhealthy foods. They were asked what they  

would like to eat. Brain reward centres  lighted up most for foods like Pizza,  

chocolate and ice cream were on top of their list.  It was seen that when you are sleep deprived you  

lose a control off your brain and uncontrollable  indulge in junk food cravings. Not surprisingly,  

28 studies evaluated that people who work in night  shifts are at a 35% more risk of getting obese.  

So prefer day shifts and never compromise  on your sleep. This can be a gamechanger. 

So, in a nutshell. Before breakfast you can have  a tablespoon of apple cider vinegar diluted in a  

tall glass of water. Before starting your lunch or  dinner, make sure that you eat a plate of salad.  

Curd can be added in lunch. Lemon juice can be  sprinkled in dinner. During snack time, try to eat  

something which has fibre protein and fats, and  not just carbs. Prefer whole foods over refined  

foods. After every meal walk or lightly move for  10 minutes. Sleep at regular times and sleep well. 

Just simple things done smartly can  boost the rate at which you lose  

fat without altering your diet too much. Now the Indian market is full of benzene  

based chemical sunscreens. Of course they  work but studies show that they have long  

term side effects. So you should always  prefer a mineral based sunscreen. That’s  

why mamaearth’s mineral based sunscreen for  babies is a good option. A zinc oxide based  

sunscreen it has natural goodness of aloe vera,  shea butter, cocoa butter 5 other essential oils.  

SPF 20, this sunscreen is suitable for all skin  types. Still a patch test is recommended. Its non  

greasy and water resistant. 100g pack will cost  you Rs 299. Apply 21% special discount coupon  

and you will get it for 236 Rs. Now that’s  a competitive price.. So protect your skin  

naturally and buy mamaearth’s this mineral based  sunscreen. The link is in the description box.

There are 5 foods that are proven to melt fat,  

to know them checkout this video. My name  is Vivek, I thank you so much for watching.