How To Eat To Lose Belly Fat: Works Like Magic!

Summary

This 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

00:00

🍜 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.

05:02

🥤 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.

10:04

🔥 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.

Keywords

💡Fat Loss

Fat loss refers to the process of reducing the amount of adipose tissue in the body. It is the central theme of the video, which aims to provide techniques and hacks to help viewers shed excess fat and achieve a leaner physique. The script discusses various methods, such as eating habits and physical activities, that can contribute to fat loss.

💡Six-Pack

A six-pack refers to the visible rectus abdominis muscles that appear on the abdomen when the body has low body fat levels. In the video, the presenter promises to share methods to help viewers reveal their six-pack, indicating the goal of achieving a toned and defined midsection.

💡Ramen Noodles

Ramen noodles are a type of Japanese instant noodles, often consumed for their convenience and taste. The video humorously suggests eating ramen noodles as a technique for getting a six-pack, likely to highlight the importance of fullness and the role of different food types in satiety.

💡Thermogenesis

Thermogenesis is the process by which the body produces heat and, consequently, burns calories. The video mentions non-exercise activity thermogenesis (NEAT), which refers to the calories burned through daily activities that are not formal exercise. The script provides a routine to increase NEAT and thus promote fat loss.

💡Calories

Calories are a measure of energy, and in the context of the video, they represent the energy content of food and the energy expended by the body. The script discusses the importance of managing calorie intake and expenditure to facilitate fat loss, with various techniques aimed at increasing calorie burning or reducing calorie consumption.

💡Water Intake

Water intake is emphasized in the video as a crucial component of a fat loss regimen. Drinking water, particularly cold water, is suggested to increase metabolism and promote a feeling of fullness, which can help in managing hunger and reducing overall calorie intake.

💡Protein

Protein is one of the three macronutrients and is highlighted in the video for its role in satiety and calorie burning. The script mentions that protein is harder to digest, which means the body burns more calories processing it, making it a beneficial choice for those looking to lose fat.

💡Micro Workouts

Micro workouts are short, intense bursts of physical activity that can be easily incorporated into daily life. The video suggests using micro workouts to balance calorie intake, such as doing push-ups or squats to offset the calories consumed from snacks.

💡Non-Exercise Activity Thermogenesis (NEAT)

NEAT is the energy expended for activities of daily living, distinct from deliberate exercise. The video provides a five-step routine to increase NEAT, such as vacuuming and washing dishes, as a strategy to burn additional calories and aid in fat loss.

💡Macronutrients

Macronutrients are nutrients that the body needs in large amounts for energy and growth, including carbohydrates, fats, and proteins. The video discusses how the digestion of these macronutrients can influence the body's calorie-burning process, particularly emphasizing the benefits of protein for fat loss.

💡Plate Size

Plate size is mentioned in the context of portion control and its impact on eating behavior. The video cites a study suggesting that using smaller plates can lead to reduced overeating and increased weight loss, as it can create an illusion of larger portions and reduce the likelihood of second helpings.

💡Dietary Replacements

Dietary replacements refer to healthier alternatives to high-calorie foods and drinks. The video encourages viewers to swap high-calorie items like sugary drinks and snacks for lower-calorie options, such as zero-calorie beverages and protein bars, to facilitate weight loss without sacrificing taste.

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