The relationship between insulin and fat storage
The human body stores fat far more effectively than sugar. For example, a lean person typically has approximately 100,000 calories of fat stored in their body, compared to only about 1,700 calories of sugar—a ratio 58 times higher. The key to switching from burning sugar to burning fat lies in lowering insulin levels.
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First tip: Apple cider vinegar water helps lower insulin levels.
Drinking one to three cups of apple cider vinegar water daily (with two tablespoons of apple cider vinegar in each cup) can help lower blood sugar and insulin levels. Insulin is a hormone that promotes fat formation and is an obstacle to weight loss.
Second tip: Low-carb ketogenic diet combined with fasting
Intermittent fasting can lower insulin levels, and the effect is even better when combined with a low-carb diet. A low-carb diet helps you enter a fat-burning state faster; when you no longer feel hungry, it means your body has started burning fat.
Third tip: Gradually reduce dietary fat.
Initially, a high-fat diet can be adopted. After a few weeks, when appetite decreases, dietary fat can be gradually reduced to allow the body to burn more of its own fat and produce ketones.
Fourth tip: Improve your sleep by reducing stress.
Good sleep helps with weight loss, and stress reduction is key to improving sleep. Housework or outdoor activities are more effective at reducing stress than exercise, and can also help shift focus and soothe emotions.
Fifth tip: Exercising on an empty stomach is more effective.
Studies show that exercising on an empty stomach burns more fat than exercising after meals. It is recommended to engage in high-intensity exercise twice a week, and on the rest of the week, focus on long walks to avoid overtraining.
Sixth tip: Replenish with sea salt to maintain electrolyte balance
Fasting leads to the loss of water and electrolytes, especially salt. Salt deficiency can cause fatigue and poor sleep quality, particularly in the early stages of sleep. Remember to add a suitable amount of sea salt to your food.
Seventh tip: Adjust your fasting pattern according to your hunger level.
The most important point is: don't eat when you're hungry. Let your body naturally adjust its fasting rhythm. Once you enter fat-burning mode, your energy and physical strength will improve. If you don't feel good, it means your body hasn't adapted yet, and you need to be patient and continue.
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Conclusion: Start with your body and create a healthy fat-burning rhythm.
For Hong Kong people, intermittent fasting is not just a weight loss method, but also a lifestyle adjustment. By following these seven tips and aligning with your body's natural rhythm, you can more effectively reduce belly fat and move towards a healthier you. Remember, take it slow; your body will tell you when you're ready.
YouTube source: https://www.youtube.com/watch?v=11DdZyMfKN8
YouTube Column: Dr. Berger in Chinese Health knowledge
