1. Consume animal protein in moderation and control carbohydrate intake.
Dr. Berg points out that the key to fat loss lies in activating the "fat metabolism switch." The recommended daily protein intake for women is about the size of a palm, while men can consume twice that amount; meanwhile, daily carbohydrate intake should be limited to less than 50 grams .
When there are too many carbohydrates, the body will use sugar as its primary energy source instead of fat. To get the body into a fat-burning state, you must reduce carbohydrate intake and increase the proportion of high-quality protein and fat.
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2. Solving the real problem: Insulin resistance
The root cause of obesity is not overeating, but rather chronically high insulin levels . This can be caused by four factors:
- Eating too many carbohydrates
- Eating too frequently
- Long-term stress
-
Chronic intestinal inflammation
To improve this, it is necessary to stabilize blood sugar, reduce insulin secretion, and restore metabolic sensitivity.
3. Don't eat if you're not hungry; let your body "burn itself out."
Modern people are used to eating at regular times, but Dr. Berg reminds us that true hunger is the signal that the body needs energy .
Learn to delay eating, allowing your body to use fat as a fuel source between meals. This "intermittent fasting" can effectively lower insulin levels, suppress appetite, and increase fat-burning efficiency.
4. Keep moving at all times to prevent your metabolism from stagnating.
It doesn't have to be strenuous exercise. Simply standing up and walking around for five minutes every hour during work breaks, or engaging in light activities (such as housework or gardening), can promote blood circulation, stabilize blood sugar, and lower the stress hormone cortisol.
5. Avoid all grains and refined starches.
Even if labeled "gluten-free" or "whole grain," grains are still a high source of carbohydrates.
Dr. Berg points out that these foods can easily cause intestinal inflammation and gut flora imbalance, and even trigger "leaky gut syndrome." He recommends a diet mainly consisting of meat and vegetables, as the glutamine in them can repair the intestinal wall and reduce inflammation.
6. Empty out junk food from your home.
No matter how strong your willpower is, as long as junk food is at home, "there will always be a moment when you will be tempted."
The best strategy is to keep temptations out of sight while also getting family members to support healthy eating and maintain good habits together.
7. Avoid tempting environments
In the early stages of weight loss, you should temporarily stay away from restaurants, parties, or places filled with snacks, as social occasions are often a breeding ground for overeating.
8. Stay away from "death foods" —highly processed foods
Foods that have been refined, canned, boxed, or stored for a long time lose their natural enzymes and nutrients.
These types of "ultra-processed foods" only increase the burden on insulin and intestinal stress, and should be avoided as much as possible.
9. Try cryotherapy to encourage your body to actively burn fat.
When the body is exposed to low temperatures (such as cold water baths or outdoor activities in winter), ** brown fat ** is activated to generate heat and maintain body temperature. This not only consumes energy but also boosts metabolism and increases the rate of calorie burning.
10. Stress-reducing nutrients: Vitamin B1 , Ashwagandha , Vitamin D
Stress is a hidden contributor to obesity. Vitamin B1 can stabilize nerves; Ashwagandha can lower cortisol; and Vitamin D balances hormones and improves mood. The combination of these three can effectively suppress emotional eating.
11. Avoid contact between glyphosate and seed oil.
Glyphosate is a commonly used herbicide for genetically modified crops. It can disrupt gut microbiota and cause inflammation.
Common sources of high content include wheat, corn, soybeans, and rapeseed oil .
Dr. Berger warns that even if you eat chicken or beef, you may indirectly ingest glyphosate if the feed contains it.
12. Apple cider vinegar is your natural remedy.
Apple cider vinegar can improve insulin sensitivity, stabilize blood sugar , and help the body enter a fat-burning state more easily. Drinking a small amount of diluted apple cider vinegar before meals every day is a simple and effective natural way to achieve this.
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Make your body "healthier," and fat loss will happen naturally.
Dr. Berger emphasizes that losing weight is not about fighting the body, but about restoring metabolic balance.
By cultivating these 12 habits — controlling carbohydrate intake, supplementing protein, stabilizing hormones, strengthening the gut, and reducing stress — fat burning will become a natural result, not the product of short-term effort.
YouTube source: https://www.youtube.com/watch?v=uo1RdhHW3qY&list=PLlWQQPXW0GbzIXpSEiG6EUMK0r-iyAYJ8&index=13
YouTube Column: Dr. Berger's Chinese Health Knowledge
