You may have heard that "jumping rope, walking, ice baths, and donating blood can all help you lose weight," but Dr. Eric Berg points out that all these activities combined only account for 15% of the weight loss effect . The real key to fat loss is: controlling insulin + intermittent fasting .
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🔥A list of calories burned during common activities ( 3,500 calories per pound of fat )
| Activity | Time required / number of times | Burn calories |
| jump rope | 5.3 hours | 560 / hour |
| brisk walking |
10.2 hours |
340 /hour |
| laughing out loud | 14.5 hours | 40 / 10 minutes |
| Shaking feet/twisting | 70 hours | 50 /hour |
| Ice bath | 14 times ( 15 minutes daily ) | 250 / time |
| sexual behavior | 14.58 hours | 200 /hour |
| blood donation | 14 times | 350 / time |
While the above activities are fun, they only "burn calories" and cannot counteract the fat storage mechanism caused by high insulin levels .
🧠Insulin is the real switch for fat loss
· High insulin levels inhibit fat burning and increase hunger and fat storage.
· Low insulin levels → trigger fat burning → decrease appetite, increase energy
🥩Two main methods to lower insulin
1. Low-carb/ketogenic diet
· Daily carbohydrate intake should be controlled at 20–30 grams .
· Avoid hidden sugars: bread, pasta, cereals, cookies, maltodextrin
· Some people choose a carnivore diet ( meat , eggs, fish, cheese ) → zero carbs .
2. Intermittent Fasting
· Appetite naturally decreases → making it easier to prolong fasting time.
· One meal a day or two meals a day are both fine → adjust according to your hunger.
· Prolonged fasting → the body begins to burn its own fat → fat loss, anti-inflammation, and blood sugar stabilization
⚠️ The biggest misconception about weight loss: relying on exercise to tough it out.
· Exercise is good for your health, but it's not the main way to lose fat.
· True fat loss relies on controlling carbohydrate intake and fasting time.
· Without changing your diet, relying solely on exercise will yield minimal and unsustainable results.
🧾Conclusion: Stop relying on doing more; knowing how to eat right is the key to real fat loss.
Hong Kong people lead busy lives, consume high-carb diets, and experience high stress. Weight loss isn't about "doing more," but about "eating less, eating the right things, and eating at the right time ." Starting today, a low-carb habit, a fasting rhythm, and a strategy for stabilizing insulin levels will lay a solid foundation for your health !
Don't be trapped by the myth that "exercise equals weight loss." True health comes from understanding how to control sugar intake, how to fast, and how to listen to your body! 💪🥚 ⏳
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YouTube source: https://www.youtube.com/watch?v=UdCoWJ9Ezqg
YouTube Column: Dr. Berger in Chinese Health knowledge
