The #1 Exercise to Lose Belly Fat (Easily)

Download My FREE PDF: Easy Keto and Intermittent Fasting 👉 drbrg.co/3W4idAe
Check out the #1 exercise to lose belly fat and other important tips to get your body to start burning fat instead of storing it.
DATA:
pubmed.ncbi.nlm.nih.gov/34822...
0:00 Introduction: The easiest way to get rid of belly fat
0:10 Exercise for fat loss
0:25 Does reducing calorie intake work?
3:00 How to burn fat
6:55 Adapting to fat burning
9:25 The best exercise for belly fat
13:00 Stem cell therapy
15:35 Learn more about what to eat to lose belly fat!
Today, I want to share some essential information on how to get rid of belly fat fast.
Exercise contributes to about 15% of belly fat loss, and diet contributes about 85%.
The first step to burning fat is to switch the body’s fuel source from glucose to fat. Whether you burn sugar or fat depends on one hormone: insulin.
If your insulin goes up, you’ll burn sugar, and you won’t burn fat. If your insulin goes down, then you can burn fat.
Fat calories don’t influence insulin to any significant degree. But that doesn’t mean you can just consume unlimited amounts of fat and lose weight.
You also have to reduce your carbohydrates to force the body to burn fat. Once you start burning fat fuel, the body will develop a more available type of energy called ketones. Ketones are the byproduct of fat-energy your body can use as fuel.
Eating also increases insulin. To get into fat-burning mode, you need to lower your insulin by reducing your carbohydrates and doing intermittent fasting.
It’s also important to remember that even a little bit of carbs can stop you from burning fat. Consistency is key with this fat loss program. But, if you do this program 100 percent, your body will become an efficient fat-burning machine.
Getting into a state of fat-burning can help reduce insulin resistance, which may help correct a slow metabolism and help you lose stubborn weight. With these problems out of the way, you’ll notice a lot of success when you add exercise.
To help improve insulin resistance, try adding one tablespoon of apple cider vinegar to your water and drink that two to three times a day using a straw.
The best exercise to burn belly fat is walking. Walking can help you lose belly fat even more than doing high-intensity exercise.
High-intensity interval training can help improve certain hormones and is essential for building muscle. But walking is better for losing fat.
It’s essential to walk an hour or two hours a day. Try using a pedometer and working on increasing your steps to 8,000 to 10,000 steps per day.
The most beneficial thing to do is walking along with high-intensity interval training. However, you will get more benefits out of walking.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps increase your awareness of the #1 exercise to lose belly fat. I’ll see you in the next video.

[@UniversalPatriots]

Who else loves Dr Berg?

[@Poema-md5vy]

And Dr Mandell😊

[@karankickboxingchamp]

​@@Poema-md5vy 💯✋

[@UCprepperNJ]

Hes a national treasure

[@GameChanger597]

This comment is literally on every Dr. Berg video. Who else is tired of this comment??

[@Yellowlabratory]

I do 👍🏻👍🏻👍🏻👍🏻👍🏻he’s so knowledgeable. I watch every time I see he’s posted

[@ssinistrari2257]

I used to workout with my cousin. Every day. Walking, weights, bikes, all of it. He never lost his body fat. It just stayed there. He tried various different eating habits, etc. Nothing changed. This was over the course of a few years. Just a slight up and down for him. Then he moved to Europe. I didn't see him again for another year or so. Then he came back over, and he was thin! I couldn't believe it, and had to question him: Do you work out? On some kind of diet? How did you lose so much weight you look normal?! He said he did -----> NOTHING. No working out, no special diet, nothing. He said he eats different because the food is different over there. To me, that is the BIG LIE that is going on over here in the USA. Our food is mostly crap. 90% of it. I looked at pictures of family from the turn of the century, they were all very thin. Nobody did diets. Nobody worked out or walked for miles or ran. But the did have REAL FOOD. No crap, just real. So for me, ALL of this talk of do this do that is worthless. A closer look at at food in general in the USA is what is needed. A friend has a roommate, she is from overseas. She was very thin. She is a dance instructor, so she is not lazy. She has only been here for about 5 months and she has a gut! The USA has a food problem.

[@Marlene-hq2er]

Completely agree!

[@iralamija]

Totally agree with your comment USA food is crap

[@NeCLiaH]

But what I dont get (Im from Spain btw) is the fact that I have seen a lot of videos about good farms in US, good groceries stores, etc... I mean, you can easily follow the mediterranean diet with your own products, absolutely. I think there's another factor involved in the US food and obesity problem, which is the lifestyle. A lot of people, for example, go to sports events like baseball matches, etc..., and they dont stop buying and eating chips, tacos, hot dogs, burguers, fries, etc... It's not a matter of food, it's a matter of lifestyle. And I repeat, you absolutely have all the ingredients needed for a healthy diet, no doubt about it.

[@lespaul2000]

I'm from London. I stayed in the US for 3 months in 2006, I was 24 at the time and had a 32" waist. I came back to England and some of my clothes wouldn't fit me.

[@anonymousdonor8084]

My way of thinking too. My take is that people are too consumed with doing this activity and that activity. I lived in France for 5 years. What I noticed is relaxation. Enjoying life. Americans crave non-stop entertainment. It’s an addiction. Gathering of friends is always around events. They don’t take the time to contemplate.

[@denamu5890]

walking for 2 hours - #1 exer to loose belly. save you 10 mins waiting

[@lemueliel]

You. Are. Awesome.

[@njoy2day453]

The answer is one thing, learning the science behind the decision is another. There was good information that was presented beforehand.

[@DirtyGirlCharlie]

Jesus lawd thank you

[@joseba10]

god bless you brother

[@saranadeem1225]

Thank you

[@karenfinch7838]

Dr Berg is the best teacher ever. Such a calming voice too.

[@Drberg]

Thank you so much for those very kind words.

[@Kiska_86]

I love watching his videos. His voice is very calming. I keep falling asleep trying to watch his videos. 😆

[@lhale9176]

❤

[@pratheeshm400]

For exercise, start cleaning and moping your home. Do your dishes. you will sweat, loss fat and at the same time home will be neat and tidy

[@huitrecouture]

My grandmother's solution to cramps: "Mop the floor.". ❤

[@dookiebot]

Nice try, mom

[@shwetzshetty2605]

Lol here comes a Indian man giving solution to women 😂

[@khushbu1409]

Indian aren’t you? It’s true very much. Just don’t use mopping stick. Bend down and mop with a cloth. Much harder but a slim waist within days.

[@hm6536]

Great Idea

[@mickthedawg4575]

I started Keto and Intermittent fasting april 15th of this year. I tipped the scales at 274. I stepped on the scale this morning aug 31st at 203 lbs. This works!

[@Drberg]

Fantastic!

[@kristinheath9723]

Amazing job!

[@sonyaellis2059]

Wow that is Awesome!🤗🙏💜🌞🌈 That's my Birthday too.😊

[@jasminemarie6612]

Good job!! Congrats 👏

[@leemorgans7101]

Long as you can stick to it, because if you eat carbs which means more calories its just gonna go back on 😢

[@ItsLizzy82]

This is spot on! I did keto, no dairy, no gluten and no sugar for a month and was losing a pound a day. I ate 1 gluten free 15 gram bread and it took 2 days to get back to losing that pound a day. Another great and informative video!

[@JuriBinturong]

A pound a day is crazy

[@Tennesseehillbillie]

I know you are right!

[@TNAROHfan]

@@JuriBinturong Not if you weigh like 300+ pounds though and considering that a good 15-20 is often likely water weight. I had a friend who weighed like 350 and was a physical wreck. I felt like I was watching him die right in front of my eyes and it killed me knowing I could help him. After probably almost a year of trying to convince him to try a strict keto diet and exercise, I was able to get him to drop about 45 pounds in 2 months. That is about 3/4 of a pound a day. He slowed down to about 2-3 pounds a week after that, until we got him down to around 250, where he eventually really struggled to drop anymore, because he could never totally shake the old cravings brought on by years of abysmal eating habits, but has at least maintained right around 245-255 now for a few years, being mostly good. Not a total success and certainly not ideal on his barely 6 foot, non athletic frame, but that's still a far cry better than where he was.

[@turbodpv5908]

Dr. Berg, I just found this video of yours and it applies to me, I'm 62 and was 250 pounds in January 2022. I started fasting only eating a dinner meal each day, back in January of 2022, and going on long walks with my Hound dog Lulu. It started out with short walks only about half a mile and I was completely exhausted at the beginning. But today I walk up to 20 miles with her without breaking a sweat on the week ends and I have lost 75 pounds now and I'm down to 175 pounds and feel terrific. My goal is to get down to 165, so I only have another 10 pounds to go. It takes me about 5 and a half hours to cover 20 miles with her so I only have time to go that far on the weekends since I'm still working. I also do 150 push-ups every day, 75 before bed, 75 before shower in the morning, to help tone up. I shorten our walks to 5-10 miles or so during the week days. I've also cut back my carb intake significantly and believe this has contributed to losing nearly all of my "Love handles" my wife used to call them and she is thrilled and proud of the way I look now telling me I look like I did when she met me nearly 40 years ago. We've been married 33 years now.

[@springblossomlane]

Don't hurt your dog by over walking it. Many people don't realize that they hurt their pets by walking to far or fast for their pets. thye are much smaller than humans and it's like if you too a 3 year old for a 20 mile walk. It's just not good.

[@turbodpv5908]

@@springblossomlane My dog Lulu is a 70 pound Hound dog and she is a big girl. Our walks are nothing stressful at all for her as she doesn't even breathe hard after we get back home. So our long walks are not doing her any harm, I assure you, and it's doing me a world of good.

[@JattJatt8]

Water fasting during weekdays, keto weekends, 15k steps per day, light workouts daily. This combo got me from 211lbs to 175lbs. Totally changed my life.

[@stanmcclure229]

Awesome!!

[@Jana-pm3nj]

So, no food at all during the week?? Did that hurt your metabolism?

[@JattJatt8]

@@Jana-pm3nj Hi Jana, no because on the weekend's I'd refeed to normal or slight surplus caloric requirements. Extremely nutritionally dense foods. So my body never had to adjust my metabolism.

[@thenithinmuktesh]

This is not sustainable. Please take care you don’t have a relapse

[@JattJatt8]

@@thenithinmuktesh yeah everyone needs to adjust the recipe for themselves. After I got to 175lbs, I started heavy workouts, maintained 15k steps and did the occasional 1-3 day fast. This allowed me to stay at a stable weight and my blood work says I am in good health. I've had experience fasting for 10 years. I'd also consider myself a bodybuilding and nutrition expert. Most of my free time I like to read about various topics on longevity, health, and nutrition. I posted my fat loss technique so whoever is reading this can replicate that for themselves. Obviously don't jump into 5 day fasts, and crush yourself if you haven't consulted a doctor, or you have never done a fast, it took years for me to experiment what worked for me.

[@janaealexandra]

I started off may 25th at 256lbs, today I weighed in at 222lbs and still going! This really works! 34lbs lost in 14 weeks.

[@thomaschandler4831]

Awesome … keep up the good work

[@robtallentire1051]

Well done 💪🏻💙

[@crqdea6654]

👏🏿👏🏿👏🏿🚶🏿‍♀

[@mfh6982]

@@janaealexandra How many times in your life have you been on this exact journey? With the same story.

[@digi6939]

Just by walking?

[@cindydee8475]

I love Dr. Berg ❤. Protect this man at all costs !

[@cspace1234nz]

….protect him from what ?

[@jamespn]

Your accusation that You Tube was restricting your videos must have worked, now I’m getting bombarded with Keto videos, nice work, keep up your message.

[@Yarblocosifilitico]

My uncle is an attestment to this. He went from quite obese to very slim in months, after watching his diet and picking up the habit of long walks (pretty much every day, the whole morning). Really a drastic change, and the lenghtly, comfortable pace walking was key.

[@roseblanc4291]

Thanks for your history, I wanted to know how many steps a day your uncle was walking ?

[@eddard9442]

15000 steps per day is all you need

[@brothermine2292]

​@@roseblanc4291: My impression is that "steps per day" isn't as important for burning fat as the duration of the long walk. As Dr B noted, your body doesn't start to burn fat until you've been walking for about 30 minutes. (I think it takes less time to start burning fat if you're jogging, about 15 minutes.) As a mental trick, you could start counting walk time after reaching 30 minutes, so a 45 minute walk would be counted as 15 minutes of fat burning, etc. This explains why short walks scattered during the day won't burn fat, and thus why total steps each day isn't as relevant for burning fat.

[@roseblanc4291]

Merci

[@roseblanc4291]

@@eddard9442 merci

[@Jakilyn]

I have been following this plan since June 2022. I joined the gym January 2023. Now, September 2023, I have lost over 60lbs and keeping it off. I have 10lbs to go along with toning and muscle building. Never felt better in my life! I need my exercise daily and love it!

[@mikebrang5342]

That’s amazing! Congrats! 🎉

[@georginabryan4772]

Well done that’s brilliant, can I ask you what diet you have followed along with the walking

[@Jakilyn]

@@georginabryan4772 •IF (16/8) •Teadmill walking and outdoor walking •Strength training •Increased water •High protein •Daily multivitamin, magnesium, zinc, D3, B12, DHA • Low carb. Consistency ✨️

[@allykatharvey]

Well done!🎉🎉🎉

[@jeni1350]

Wow! Congratulations! What are you doing with the excess skin? This is my issue

[@carolinemorgan1712]

I love the treadmill. I do a 20 minute session, with a mix of power walking and a little light jogging. I do it to a chosen music routine. I can feel a lovely twist in my midriff, especially when doing the power walking. I also get my best ideas during this workout. Lastly, I can feel my mood lifting to a happy feeling of wellbeing. 😊

[@sethcook6072]

I'm a letter carrier for usps. I walk five hours a day and cannot lose a single pound. It has to be all the sugary drinks and carbs I eat.

[@tonymai1844]

Sweet drink Plus the stress on your feet cause your insulin high all the time. You need electrolyte mix LMNT to drink during working. Do not drink any sweet drink at all. Eat alot of green veggies, eggs, beef, port with fat. Avocado and use olive oil. Use less carb, you will feel better and lose your beer belly. Do 2 or 3 meals is fine, no snack at all, just LMNT mixed drink only. After two weeks you will adapt to low carb and intermittent fasting. 8am 1 meal, 12pm 1meal and final meal at 4pm or 5pm. Try to get BMI at 23_25 max. You will be more happy.

[@sheila7814]

My sister had the same problem. Walked many miles but no weight loss. She never adjusted her diet.

[@alanstolarczyk5442]

Your body is used to that amount of steps

[@ATLAS-cy4xi]

@@alanstolarczyk5442it’s not that. It’s his diet. Sugar is a killer

[@user-lg9zb2ic2n]

Take care of those feet pounding the pavement all day.

[@jolantasinclair389]

For two years I was walking to work. Around 40 minutes. Never lost a gram of fat, unless I changed my diet. I was not overeating. I had to eliminate sweets, bread etc, to loose weight.

[@TheQueensWish]

Sadly true. People think fat can just melt off and it doesn’t. I’m beginning to think I need to be on a deserted Island for 3 years to lose any weight.

[@kyles5513]

@@TheQueensWish give up sugar and processed foods and anything made from wheat. Do that for a couple weeks and you'll be good.

[@TheQueensWish]

@@kyles5513 Thanks 😊

[@user-ih5el6di3c]

you were definitely eating more calories than you were burning its not about sugar or anything else

[@achilles8356]

Yeah sugar I've cut right down on, I'll have a bit of dark chocolate a day instead which is meant to help with weight loss.

[@lyndabonus350]

I started Keto and IF back on March 27 and went from 177lbs to 147lbs. Thank you Dr Berg!

[@TheMostHighDaughter180]

Wow!!!

[@MsMaxinejoy]

🎉🎉🎉🎉🎉

[@Nellie7777777]

Congratulations!🎉 how many hrs do you fast daily? I want to start this. I'm in peri menopause

[@joebidens_touchyhands9477]

I started IF & Keto on April 25th 2023 being 256lbs, it's September 1st 2023 and I'm 303lbs because on back on April 28th I asked myself the ultimate question, WHO AM I KIDDING?! 😳 I apologized to McDonald's, Chic Fi La, Wendy's for my 3-day absence. I assured them I'd never disappoint them like that ever again. 😢

[@fc849]

What did you eat?

[@johnyves1246]

I am French. In France, we eat a lot of butter, olive oil and cheeses…this tends to make us healthy. We also prepare our meals together with basic , unprepared food and we eat slowly. We also drink now and then a couple glasses of red wine ( Bordeaux is the best for me ). Doc Berg is right .

[@sacking5919]

Because of this mans advice I have lost over 100 pounds and feel healthier then ever. Follow what he says it’s the truth and you will 100% see immediate results as long as you stay disciplined and consistent. Period!

[@deion312]

I just started to try to lose weight about two weeks ago and I am walking about 9000 steps a day. It’s been going very well.

[@sO_RoNerY]

Kay.

[@naturalphilosopher4853]

9000 steps? how many kilometers is that?

[@philipvanderwaal6817]

May I say the following please, if you try ……. You will never succeed .You either do it or you don’t . Try has a build in excuse. You improve you weight ,because if you lose something you always want it back . I know they are just words and are very powerful indications on what is happening . Good luck

[@bradjurn8323]

I lost 29 pounds in 6 months by walking 3.25 miles 5 times a week. I feel extremely invigorated after my walks and it helps my energy throughout the day.

[@jenniferhampton5171]

What is your diet like?

[@gerdsfargen6687]

​@@jenniferhampton5171never mind that what's he do for work.

[@MG-sg2ci]

​@@mbaker260Eat less move more. It's as simple as that.

[@Cat0sphere]

Awesome

[@Its_Easy7115]

I gotta admit, I started intermittent fasting in February 22, 2024, @188lbs…March 31st I’m 160-65 g-or-t, I don’t eat nearly as much as I used to (maybe two-three small meals per day) no more in between meals or snacks, I find myself not being hungry all times of the day. Earlier this month my doctor wanted to start me on pre-diabetes meds, I asked him to check my weight from my last visit (December), he looked at my chart and said “wow", I said Doc I’ve been eating healthier and exercising almost every day, so we decided to hold off on the meds and check my a-1-c in mid May for my appointment in early June…I’m trying to drive my a-1-c down from 6.1 to under 5.7, I’m also trying to divorce my bp and cholesterol meds…Have a Blessed day.😊

[@lifewithlizzV]

To lower your cholesterol but dose of cholesterol type it on Google it lowered my cholesterol it’s 24 shots for $100

[@maurolimaok]

Finally a channel with simple, direct, LOGIC and useful knowledge. Thanks a lot. I seldom trust everything, but I love to see a job well done, useful, inspiring, and this is it. I'm in.

[@tysongames2750]

This is like the best news I've heard all day. I spent YEARS doing high intensity workouts, but after I hit 40, I started gaining weight, so I uped the intensity until I blew out my knee. For the past few years I have just about given up on exercise, and I have gained a lot. Now I'm in my 50s, and never knew that all I had to do is WALK?!!! Sign me up!

[@jc4evur661]

Try brisk walks...it's better than just regular walking yet not as hard on your body as jogging.

[@seededsoul]

You walk as fast as your body can handle. Even at a slow pace, you can walk longer for more benefit.

[@paulomendes4892]

i put on weight when i went to the gym would you believe it

[@donniesmith8779]

@@paulomendes4892 yes

[@seelogic9845]

Yeah I wish my boyfriend would try long walks instead of jogging, he keeps blowing out his knee he's gonna damage it permanently if he doesn't quit his beloved jogging. 😢

[@Mr-Wade]

Getting an electric treadmill and putting it in my room worked well for me. Looked straight as if it was a regular walk. So I walked about 2 hours every evening after dinner watching a movie. Forgot I was walking much of the time. Lost about 40 lbs in a few months. Worked well for me is all I can say.

[@anitabadal8169]

How much months?

[@grndhog66]

Ultra low carbs & sugar, along with 16/8 intermittent fasting, has me down 40+ lbs in the past 6 months (259 to 216). Once I finally start adding more exercise, I should be able to really get it dialed in. When I stared this journey, your videos really helped me get things going on the right track. My cholesterol also went from 276 to 193, without meds.

[@elainemartinez2021]

That's amazing! Good job on working on yourself. Self-care is so important.

[@b-rare]

Cardio makes a massive difference combined with continuing your diet .

[@Jakilyn]

That is awesome!🎉

[@lukeskywalker3891]

Would you like to tell me more, please? I am fighting this and never get it to work. what do you eat? can you please tell me more?

[@shahbaba4x4world16]

Which chilostrol???

[@cjhoward409]

When I worked in retail and I was constantly running around. I snacked (healthy nuts, seeds, veggies, protein) and I ate like 20 times a day. And by eating I mean a bite here and a bite there and I stayed at 124 pounds at 5’5” Now that I’m retired, I tried intermittent fasting and I gained weight. It’s NOT for everyone. Just cut out the sugary junk, the vegetable oils, the fast food, and stop eating before bedtime by 4-5 hours ! 👍🏻

[@tensecondbuickgn]

I've been eating 1 meal a day for the past year and have lost 30 lbs with little change in exercise. No more feeling tired, no more feeling "hangry" etc. It really is a game changer at 53 if you can stick with it.

[@chopsuey25]

1meal can provide enough protein and vitamin minrals?

[@tensecondbuickgn]

@@chopsuey25 absolutely if you eat smart. It won't be easy at first. But once you adapt, you realize you don't need to eat more than once a day. The hardest part is hanging out with friends and family who stuff their face all the time. When you're by yourself, it's much easier

[@javierb479]

This is not what any doctor would recommend to anyone. Still, cheers that it has worked for you. What are your macro targets?

[@TheHungarianOak]

a healthy diet shouldnt mean 1 meal per day. Rather, it should be more smaller meals with well balanced ingredients. One meal per day can cause health problems, like reflux and upset stomach

[@Frigger20]

@@TheHungarianOakThis theory has been debunked over and over again.

[@RodCornholio]

Worthy of a _Best of KZbin Award_ . Outstanding content. Seriously, this is the best, most comprehensive, empirical, no hype, timeless, fat-loss video on the internet. It's like a stack of books and years of research, all boiled down to this.

[@Walking-Wanderers]

This works. I wondered why and now I know why. i started at one mile a day for a week then added a mile each week. I can now easilly walk twelve miles. I am now encouraging a friend to walk with me. Thank you for explaining this.

[@sharoncook2533]

One of the best thoroughly synthesized presentation of research that I’ve ever heard! Thanks Dr. Berg! 😊

[@eatwhatukiii2532]

Friends will tell you “JUST ONE LITTLE CHEAT WON’T HURT”, but it actually DOES, because it really does set you back TWO FRIGGING DAYS!!!!

[@ChildOfSun23]

I’ve lost 30 pounds within like 2 months. Keto, intermittent fasting and exercise made me drop weight drastically. Yeah, it may have been water weight at first but eventually you lose fat. I’m younger than most of the people here but this stuff works!

[@ATATKDMama]

I love your concise, direct, clear, understandable communication style. Glad I found your channel.

[@Drberg]

Thank you very much for your comment. Appreciate it!

[@easye1311]

I started intermittent fasting ( 2meals a day between 12pm and 8pm) and daily 30 minute fast pace walk on the treadmill plus ACV on an empty stomach .I've lost 18 pounds since Aug 20 (I'm writing this on Nov 1). No B.S ..its life changing..thanks Dr.Berg

[@aletarossi-thomas8757]

Congratulations on the weight loss !

[@casta9172]

Try to make it 6pm instead of 8pm

[@easye1311]

@@casta9172 okay will do

[@ambition112]

0:07: 💪 Exercise is important for losing belly fat, but the type of exercise matters and it's crucial to switch your body to burn fat as the primary fuel source. 3:33: 🔥 To get your body burning fat, you need to lower insulin by reducing carbohydrate intake and practicing intermittent fasting. 6:48: 🚶‍♀ Consistency is key in the fat burning process, as even a small amount of carbs can pause fat burning for up to two days. 10:22: 🚶‍♀ Walking for at least an hour a day can burn stored sugar and fat, reduce stress, improve insulin resistance, and increase steps. 13:45: 🍏 The speaker gained five pounds of fat around their midsection in order to have enough fat for a procedure. Recap by Tammy AI

[@tricksforupscpscsscrailway6120]

Excellent 👌 thanks 👍

[@pennychoo3386]

😊😊😊

[@ItsAllAnillusion]

Thanks for the recap

[@mfh6982]

Almost everything you have written is wrong.

[@Nissa55574]

@@mfh6982Ai did the recap (computer generated)

[@YupVideoFever]

Dr.Berg's photo on the preview😂

[@Nyorner]

Dr berger

[@PapaBearKnowsBestt]

This is the video that changed my perspective on everything. Thank you so much. This knowledge is so valuable and is purposefully not taught to the majority of people.

[@robyroby1902]

Walking 15/20 thousands steps a day✅ But lowering the carbohydrates is quite difficult for me as I have a sourdough starter that needs to be fed regularly and consequently I bake my bread... Of course I give it to colleagues and neighbors but I have a couple of slices a day... It's made with organic wholegrains flours and loaded with tons of walnuts and seeds and I feel good (I don't get puffy or have bloating etc...) I don't count neither calories nor carbohydrates... At the moment I just enjoy my meals and life paying attention to what my body tells me and I feel good 😊

[@iamimaginationyoutube1393]

Thank you Dr Berg I’m forever grateful for your kindness and willing to educate us. I started to do walks on Monday and I walk about 5 miles it takes me about 1 1/2 to do the miles. I was getting discouraged when my Apple Watch say I only burnt 300 calories 😔but after watching this video I’m going to continue with my walks. Thank you for educating me. Today is day number 4 on my 5 miles walk

[@chernagast6754]

Working in the produce department and always moving quickly to refill shelves, with keto, was the way I started l losing weight. I went from a size 22 pants to size 16.

[@ritzcarlton3582]

My job is physically demanding too, since I stay busy it's easy to eat my first meal at 4pm.

[@dakotahstr]

May 2023, I was 165 lbs. I'm 5,7.i hated feeling tired and struggling. I cut out sugar ,breads, I did intermittent fasting. It's gradual but is amazing. I'm down to 142. Now toning up. Youre hunger cravings disappear in a few days,depending on the person. ❤ acv yes!

[@simonsalamon8178]

Dr berg is amazing, thank you so much!

[@Drberg]

Thank you for your comment. Appreciate it.

[@WheresBillie104]

Wow Dr Berg. You on the left was me for so long. That paunch of a belly. I just thought it was normal aging for a man until I went low carb (clean low carb) 3 months ago. Went from 205 to 185 after quitting alcohol and to 172 after low carb. BMI dropped from 30s to 21. I love your content!

[@Drberg]

Wonderful! Well done! I would love to hear about your success! Please use this link to upload your story: www.drberg.com/add-client-success-story

[@mikevhoekk]

Heroes like Dr. Eric Berg made me absolutely terrified of sugar, resulting in a very happy beautiful life with a healthy beautiful body. I am so grateful.

[@sad_red_panda]

I can back it up by my personal experience. I'm 43 now, on January 1 (lol, new year resolutions) I started my quest, ultimate goal - reach 90 kg and get back into shape. So I started at 130 kg for my 180 height, completely out of shape and feeling as piece of crap. I gradually implemented 18/6 intermittent fasting (I skip dinner), relatively low carb diet and exercise - some free weights, some body-weight, some bike and a lot, I mean A LOT, of walking. For now I'm at 102 kg, built back some muscle, feel generally much better and keep going. Dr. Berg was one of my sources of useful information I needed to get started.

[@imjustvisiting5397]

1. Eat less frequently and fewer carbs. Intermittent fasting 2. Drink 1 tbsp of apple cider vinegar in water with a straw everyday. 3. Walk Walk Walk

[@conniecheuk7630]

Dropped from over 130 lbs to 119 lbs in a few weeks on keto and exercise. Have maintained this since May (today is 1st September 2023). Will definitely continue and try each day to do better 🙏

[@Rohit-ij7mb]

Just walk 5000-7000 steps a day. That's enough. No need to exercise much

[@mswondr]

Dr. Berg Your information is so spot on. I am living proof. A few months ago I started intermittent fasting and now I’m losing weight. I was 220 pounds since forever and now I’m 214. I stopped eating late at night and I exercise everyday, including much better eating. Thank you. 😊

[@donaldkasper8346]

The studies that intermittent fasting achieves nothing are endless. Apparently people have to experiment what works for them. Intermittent fasting is calories in/calories out, less calories in.

[@naturalphilosopher4853]

@@donaldkasper8346 I wonder what crappy "studies" you're looking at. The proof that intermittent fasting actually works is grounded in human biology. The body needs at least 13 hours from your last meal in order to stop using insulin and start on the housekeeping tasks. Sure if you're overeating cake for 8 hours straight it won't "work", but if you eat normal food in normal quantities, simply limiting the same exact food to a 9 hour eating window instead of grazing all day can make a huge difference.

[@donaldkasper8346]

@@naturalphilosopher4853 Vids online purporting to quote studies or metastudies shows no basis that intermittent fasting works. That is my take on it. I don't study it as a life's vocation.

[@anthonycody4095]

Hi Eric, recently came across some of your KZbin videos and instantly related to your advice and keys to staying healthy. Points that resonated for me were: 1. Intermittent fasting. 2. Exercise that is just a part of your daily routine. I'm currently 56 years old, ride MTBs on weekends, and incorporate chin-ups 3 times a week. I just wanted to share my experience with you in case you've heard similar experiences or research that backs up what happened to me.
 In 2013 I bought a MTB to ride with my daughter and ended up going out for weekend rides because I was "really enjoying" the experience and realized the riding was making me exercise a lot harder than I would at a gym. So I canceled my gym membership and just focused on once-a-week weekend riding (90min). The first thing that happened, without realizing, I dropped 5kg around my waist and was, in general, feeling stronger and had more energy. This was great but I started thinking about my upper body strength, so I decided it had to be something at home because I hated going to gyms. I decided to install a chin-up bar, so every Mon, Wed, Fri morning I would do 1 set of 10 chin-ups. At first, I couldn't do 10 but over time my strength improved and this routine became an automatic part of my get up and go work routine. It's almost as if I'm not exercising as it's so quick to do and it became a permanent change in my daily routine. At first, I didn't think doing so little exercise would make such a difference, but it has and I think sometimes people burden themselves with exercise programs rather than taking the slow approach of building slowly, seeing improvements, and adding small additions that are tailored to suit your lifestyle.
 I wonder if there could be such a thing as “The Easy exercise” program. Something along these lines could successfully help a large part of the population. So many people say, I keep giving up exercise, they are too old, hate exercise because of past experiences, don’t have the time, etc... Although this may not be the ideal program it may be a more achievable and permanent change for most. It would be helping them get to "Level 1” exercise and I believe the health benefits could be significant over the long term. I understand the diet and and sleep are critical factors as well but exercise takes time and effort and is so powerful. When people ask me about my exercise program they don’t quite believe so little exercise actually works. I now have about 6 other MTB riders who come each weekend for the 90-minute ride. Anyway, I hope this is of interest to you, and thanks for all your great advice. Regards Anthony, from Downunder

[@MrStock911]

Thanks for sharing your experience. I would also agree with your logic and results

[@simonkl838]

You are absolutely right. People nowadays torture themselves in gyms and overstress their bodies. Especially young folks who are mindlessly brainwashed by the whole fitness and gym culture. You on the other hand are using your common sense and have find a sutable and healthy way to feel good in your body on the long run. Congratulations!

[@anthonycody4095]

@@simonkl838 Thanks Simon, I just hope more people become aware of the fact that it doesn’t take a lot of exercise, in your life, to achieve healthy results

[@kavkazkayadevushka]

Forgive my ignorance, but what is MTB?

[@anthonycody4095]

@@kavkazkayadevushka no problem, MTB - Mountain Bike riding, however I'm not actually riding on mountains, just bush trails

[@vickytran302]

Love and appreciation every time I open his channel to listen what he teach .

[@mzyasmin]

For me, this is one of the most informative videos you've put out on this topic. Thank you!!

[@sirkazm]

283 in November of '22. No dieting of any kind, just walking the amount of time Dr. Berg suggests in this video and this morning I weighed in at 245. I will incorporate intermittent fasting and learn better eating habits as I go along to improve my weight loss and reach the goal of 180 (for my height) or less. People are really noticing now.

[@jeni1350]

Wow! No dieting?? I got tired of doing intermittent fasting and been just walking on the treadmill. I haven’t lost any weight

[@sirkazm]

Just make sure your calories come healthier foods and that a deficit exists. The process is slow (avg. 4 lbs per month loss with maximum effort) but once you get into it, it is enjoyable.

[@bman6502]

I’m extremely active in sports, including weightlifting and I struggled to get below 215. Kept g everything the same, including diet, I went to intermediate fasting (stopped eating at 9 PM and not start eating until 11:30 AM the following day). This has resulted in losing 20 pounds. Currently at 195, which I have not been at since I played football at college back in 1983..

[@simondussau7362]

This guy is a medical genius!!!

[@Nautilus1972]

A few years ago I lost 18KG over 18 months by walking and eating less. I lost all my muscle as I was not supplementing with protein. I was a skinny fat man. Protein is key to mental health also.

[@AmirSaleemShah]

Sir. I did exactly what you try to educate us. I was 94 kg but after 7 month I have 65kg. My eight is 5'6". I am smoker too. I want to quit but failed in quiting smoking. Anyhow I will be 50yrs old after 4 months. But now I can do things like I was doing 30yrs ago. I feel myself 19. Thanks Dr. Berg. I love you. From Pakistan.

[@colevt]

Intermittent fasting, Keto, and an hour of exercise took me from 244 lbs to 195 lbs. The best thing about it is not feeling hungry all the time.

[@juanitagartley937]

You saved me. Exercising at night improved my quality of sleep. Along with keto and intermittent fasting brought my sugar level down from 385 to 135 in less than 1 week.

[@salla7547]

Strict IF is not for everyone though. :) I have history of binge eating and I'm extremely active and found out that eating high protein, high fat meals 3 times day keeps me satiated throughout a day and don't have any cravings anymore!

[@stellajoseph2314]

You are quite correct 💯. I lost so much weight with fasting, high fiber, protein, by way of seeds, nuts, eggs, fish, and no sugar. After two months of no carbs, I decided to add one handful of oat bran to my veggies because I increased my resistance, HIT, and cardio exercises... I notice that I burn more with jogging than walking because I ran marathons and 10 k's over the years and my body is used to such intensity type of exercises...Yoga and abs exercise help me a lot with retaining flat abs . Thank you Dr. Berg for helping me believe in intermittent fasting. I now can fast up to 36 to 72 hours easily... I do 17 to 24 hours of fasting daily.

[@gabrielWachong]

72 hour fast sounds hard to pull! Done around 40 and I my stomach gets grumbly

[@samsucceeds2995]

​@@gabrielWachong😂😂

[@p.treyben5567]

I’m sitting here thinking how awesome it would be to create wellness centers surrounding Docs insights and knowledge and truly get people healthy and feeling good again! Man, so awesome!!

[@katieAcsa]

I have several medical diagnoses and I have learned a lot with you, doctor.

[@omazlife4229]

I have watched dozens and dozens of Dr Berg's videos but this is one of my very favorites. You never disappoint, Dr Berg! Thank you!!!

[@glarris1]

Best single short video on this topic on KZbin. Literally, the best.

[@juisjuis551]

this one def sums up EVERYTHING important in a concise way!

[@cantseeshadow]

I started Intermittent Fasting last month and already lost 10lbs. Not much, but I’d rather lose it slower anyway. I only have 2 meals a day within a 6 hour window. I haven’t made the jump to Keto/Carnivore yet but I imagine my weight loss would be effortless!

[@PraseenaPrabhakar]

Did you workout along with fasting,I'm trying to make the jump but I have gerd and a little worried

[@samzee7747]

Hi. Apple Cider Vinegar really helped my gerd. 2 tbsp diluted in a glass of water. Please never take it without a glass of water. It's hard on the stomach. I used to have heartburn alot. Now only if I eat sweets with bad oils, or too much caffeine. I now drink 2 cups of coffee early morning. Rarely have problems with sleep+heart burn anymore. Another solution for heartburn is 1/2 of a lemon juice straight. It burns going down, but works immediately. I only use lemon when I don't have ACV. Almonds, apples, milk only work for 20 minutes, then its back. ACV or fresh lemon juice will get rid of it.

[@felliesweetie]

@@PraseenaPrabhakar I lost 5 kilos in the last month or two by skipping breakfast and having my first meal at 1pm and the second at 7pm. Nothing else, no work outs no keto

[@cantseeshadow]

@@PraseenaPrabhakar Zero intense exercise. All I did was walk for 30 min a day. As for the GERD, I’ve read conflicting articles of Intermittent Fasting improving symptoms. My advice: just give it a try. You might just feel better

[@SpamMouse]

Well done, keep going.

[@lorettacaputo6997]

I always find your information and perspective to be enlighening and informative. I am very interested in the last topic that you mentioned....the stem cell process involving fat cells. Looking forwards to an indepth video.

[@allanm3247]

Been walking 11,000 steps a day or more, sometimes less, since February. 11,000 is to reach 4,000,000 for the year. I've lost 50 pounds 283 to 233 and counting. It works, mixed with 16-18 hours fast at least 5 days a week and 12 hours minimum. Portion and carb control but not keto. Once a month for the last 3 months now I do a 3 day fast. it took 3 weeks before I saw a noticeable change, I suppose that's how long it took to get fat adapted. Thank God I didn't give up after 1-2 weeks. Love walking. Usually do 60-90 minutes twice a day or 3 times with smaller 45 minutes walks. Thanks Dr. Burg for all the great health tips.

[@Shane-ly6rd]

Jan 2023 started at 250lbs with 10k steps. Currently 165lbs working to 155. Just turned 50. Walking, keto, intermittent fasting, low impact exercise with low weight to complete point of failure multiple days resting. Now walking 10mi day. I’ve got this

[@constanceachiaafranie138]

Exercise has a lot of benefits and I love the part about taking a walk and probably speeding up. This can help strengthen some issues. Thank you, Dr. Berg.❤️

[@troytruong8246]

I am not a doctor, but this should be common knowledge! I have been telling people to cut down all "excessive" sugar sources!!! That includes sweet coffee, sodas, fruity drinks, alcohol, ice cream, chocolate candies, cupcakes, etc! Plus exercise! Not that hard folks. People can be so stupid. They blame on fat genes! OMG!

[@troytruong8246]

You can exercise all you want to, but if you don't change your fattening diet, you are wasting your time at the gym.

[@darkNovaskar]

Just make sure you put on your blinkers when you speed up and overtake someone

[@ac4185]

You could also just work your shoulders out as you walk by raising your arms. You look like a fool but it gets the heart rate up.

[@mariaprice5972]

I love the way he explains everything, he makes things easy.. thank you Dr.Berg

[@susanchun2573]

I am in my 70's. I started getting belly. I tried different exercises but I would have to work really hard to get rid of the belly fat. After watching one of Dr. Berg's video on intermittent fasting, I decided to try it. It works! Not only the pounds were coming off, but I could see my belly going down. I was really happy with the results. At first I didn't know what intermittent fasting was or how it works. I was so glad to have learned it on one of his videos. I tried to walk as much as I can. I have a flight and a half of stairs I climbed everyday to my apartment. Cutting out as much carbs. Thank you Dr. Berg for this video.

[@johngordon880]

Thanks Dr Berg. It's been a total battle. Done 3 days fast, but then eaten carbs and put it all back on. So I'm re adjusting , strict keto diet, with fasting and exercise . Started at 106 kg 1.5 years ago to 77 Kg, then back to 92kg..... So the strict keto diet is the secret.✌️

[@fabinho69fs]

I reduced calories by cutting processed foods/soft drinks. Nothing craazy... I Work out at least 3x a week. Went from 108 to 85 Kg in 2 years.

[@jacquelinedrummond7598]

Are you in the United States?

[@MichelleJohnson-tg5lx]

I Love Mediterranean . It's working great. lost 50 lbs.

[@pratheeshm400]

you are drinking beer

[@johngordon880]

@@jacquelinedrummond7598 Australia, we use the Kilogram metric system

[@anthonysmendes]

I started power walking for 2 hours, 5 days a weeek and lost a lot of weight, even some around my waist and belly. Would highly recommend it along with a sport on the 6th & 7th day!

[@John-fq2io]

Do you walk 2 hours a day all at once or do you break it up in sessions? You are doing fantastic congratulations.

[@anthonysmendes]

@@John-fq2io I walk from 7-9 PM post work. If I can, I try to get in a walk post lunch. I work from home and on some occasions I get to take small walks for grocery runs or small errands, which help my cause.

[@dr.donlevine3955]

This is the best advice I have heard for weight lost.

[@Chosil]

Not being hungry I have not achieved yet. After decades of snacking and loving sweets it’s a fight. I do 12/12 IF, low carb, little snacking, regular sports, walking. Have seen good results already. Must add I’m very little overweight only, age 60, quite fit. But since I’m committed to get rid of belly fat and to achieve a next level, I listen to you and work on this direction. Thank you for all the advice and information.

[@brendagrimbeek6002]

Love your teachings on nutrition etc. I am 72 and battling with belly fat. Also gave severe rheumatoid arthritis/have 12 bolts down my spine (fusion) so absolutely no exercise as my specialist says just walking would love to have a diet plan from you for me. Would really appreciate it. God bless you and keep up with lovely sessions which help so many people❤

[@Elijah77761]

Thanks for all that you do for us and the things you teach. I was at 255lbs and now at 244lbs; my goal is to try and to get back down to at least 190lbs. Another exercise that an elder taught me was called 'Push Away'. There are a lot of things that we shouldn't be eating and simply need to push it away.

[@pumpkinpie5531]

table pushbacks FTW !

[@Elijah77761]

@@Lola-tq8nv Thanks, fixed it.

[@francoiskouevigou9029]

I do love everything you are doing to help us to know what is good and what is not good for our body. Thank you

[@bluhue123]

Dr. Eric Berg always provide videos most relevant to my health. Thank you. You're the best.

[@Drberg]

Very glad to be of help.

[@rockkstah2550]

Dr. Berg is just pure awesomeness! Since 2019 I came from almost 200 pounds at 5’9 height down to 140 pounds in 3 month and was still continuing to loose more, following all of Dr. Berg’s advice. In fact I mange to maintain between 135-140 pounds consistently. In fact beginning this year 2023 I had to join the gym to gain some muscles or shrivel up. Thank you Dr. Berg!

[@Spp235.]

Sounds like you may have lost a lot of muscle mass? Have fun rebuilding. Congrats on the fat loss. Improvement to your health must be awesome.

[@rockkstah2550]

@@Spp235. yes sir! Thank you and best to you for the rest of 2023….

[@andy42x]

You lost sixty pounds in three months??

[@robert039]

@@andy42xseriously. I’m thinking most these people claiming crazy losses are bots

[@rockkstah2550]

@@andy42x yep, doing OMAD

[@timothyhensley3815]

You’re such a tremendous source of knowledge. Thank you!

[@shy8649]

Love watching the videos you share Dr Berg. I learn alot from them. By far the best teacher on here for our bodies and health

[@Drberg]

Glad you enjoy them! Thanks for watching!

[@anthonyrussell4888]

Excellent as always, Dr. Berg. I would love to see your insight on bodyweight exercises that are safe to perform while dropping hypertensive blood pressure.:)

[@jt.8144]

Crystal Clear Episode. Simple to Understand. Thank You Dr. Berg.

[@Drberg]

Most welcome! Glad you found it informative.

[@joeraptor1]

Walking on an incline along with high intensity training is a great combination for losing weight. After being diagnosed with Celiac Disease 4 years go, I went from 184 lbs at diagnosis to 254 lbs a few months ago. Strange thing is that I didn't eat anything different than what I used to prior Celiac Disease only the gluten free version. I've also always been very active. I attribute most of the weight gain to the gluten free food I've been forced to eat. This summer, I was also diagnosed with fatty liver disease. So, I cut out most gluten free food and replaced the gluten free breed with keto low carb gluten free bread. I also started walking either up a hill or an incline on the treadmill (12 interval, 3 miles/hr, 30 minutes) for 2 days of the week and 100 m sprints on the other 2 days of the week. In addition, I added 2 tablespoons of olive oil, vitamin B12 suppplements, and Align Digestive pills. So far, in about 6 weeks of following this regimen, I've lost 10 lbs. Dr. Berg is correct in recommending walking.

[@asiimwefrankmulekwa403]

You're right doctor. I can attest to what you're talking about because I walked in my compound and lost 40kgs in just 6 months.

[@josh_ari]

long time vegetarian. moderate exercize. didnt understand what ketones were until you explained it. so much information here. all topics very well explained. thank you sir.

[@waynepickersgill5041]

So true about walking after a meal, for feeling bloated, this worked for me

[@team2mom805]

I watched a documentary yesterday/ great documentary The people in Okinawa and the people in Sardinia live until they are 100 because it’s the way they eat… Okinawa, a lot of tofu and vegetables, and Sardinians make their own pasta and sourdough bread. Great documentary. And what they do for exercise is go into their garden and work in their gardens or take a brisk walk It’s a change of lifestyle

[@541raymond]

THANK YOU! Your videos are helpful, pragmatic, and effective.

[@Drberg]

Glad you like them! Thanks for watching!

[@camellia8625]

I love dr Berg’s videos - they are what got me into a lower carb lifestyle and Intermittent Fasting in the first place. However from what I have heard about prolonged fasting you can actually use it as a tool to generate stem cells.

[@user-eo1so8gt4m]

Started March 20 due to your videos and direction. Thank you for that! When I began I was 121 lbs today I weigh 105 lbs & on auto pilot! Thank you so much!

[@juanasegovia3986]

What you did

[@yennbruce5865]

105 pounds. Jeez that skinny. 121lb wasn't bad especially if ur height is around 5ft 5inches. Careful there

[@user-eo1so8gt4m]

@@yennbruce5865 I am 5"2 and just had my yearly checkup, in excellent health. Also i am very petite. ☺

[@user-jq3pr1db6g]

This is one of the best videos about this topic that I have seen. Thanks

[@Drberg]

You are very welcome! Thank you for your message.

[@karlculpepper]

Oh wow 😮 I was telling a friend of mine the other day that when I walk it seems like I burn more fat than doing other exercises. Matter of fact I know I do and you just confirmed it! Thanks 😊 Doc 💯

[@weirhauch1002]

I really do not know how to thank you for your great efforts helping people live healthily ❤.

[@Drberg]

Thank you so much for those very kind words!

[@cristianstriblea792]

Man …. this guy saved my life with his videos . I was overweight with fatty liver and insulin resistance but getting educated by his videos I started to put in order my life and eating habits. Now I am 27 lb lighter and A1C dropped from 6.5 to 5.6 . I am taking also his liver detox for fatty liver . Thank you dr Berg 🙏🙏🙏

[@Truthseeker1977]

Set point theory, I learnt this in 2003 when I studied PT and sports massage therapy. I have accumulated fat and need to get get rid of it! Thanks for this video ❤

[@zinnia20207]

I am thankful for 1.5x speed.

[@dmclane2029]

Pjmack - since you know he’s a teacher who usually builds a foundation ….. get to the nugget by going @ 3/4 way thru & look for it there. I’ll bet it saves you lots of time! 9:23

[@dr.winstonsmith]

@@pjmack4351Walking

[@shbmsrto]

SAAAAME

[@mangojulie123]

Same here. I use 1.5x for lots of creators on KZbin.

[@alimuhammad9424]

Extra ordinary lecture. Really enjoyed this. Dr. Berg!!! May you live long. ❤❤❤❤