Want to get rid of that stubborn fat around your waist (belly, hips, saddlebags, thighs)? Instead of brute force, use the right "tactics." Here are 10 actionable steps to break down the key points. Follow them to turn around your disadvantages (age, hormones, slow metabolism, muscle loss, insulin resistance).
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First, we need to clarify two concepts:
1. Don't rush to look at the scale: > For those over 40, losing ~0.5–1 pound per week is ideal; > 2 pounds is mostly water weight.
2. The order is important: it's not about "being healthy when you're thin," but rather "getting your body healthy first, then losing weight naturally."
Tactic 1 | Do the "ketogenic diet" right and cleanly
- Minimize carbohydrate intake (strive for near - net-carb): Avoid fake " keto " snacks and processed oils.
- Choose ingredients , not labels: real food, high-quality fats, sufficient electrolytes, and B vitamins and vitamin D.
Tactic 2 | Lengthen and consolidate the "fasting" period
- from Two meals a day → OMAD (one meal a day). Join the weekend 48 hours or 3–5 days per month The periodic extension of fasting.
- Discomfort during fasting = insufficient nutrition: Sea salt ≥ 1 level teaspoon / day Drink water in several portions;
- Replenish electrolytes, B vitamins, and vitamin D ; add free amino acids if necessary.
Tactic 3 | Improve sleep, which means lowering cortisol
- The goal is to be in a state of clear thinking and high energy when awake.
- Keep the bedroom slightly cool, reduce blue light and screen time at night, and avoid strenuous exercise too late.
- You can take a supplement before going to sleep Vitamin D , zinc, and B1 ; physical labor / outdoor activities during the day can help improve mood.
Tactic 4 | First, regulate your gut, then lose weight
People with bloating can try a short-term "meat-based ketogenic diet". Alternatively, use high-quality probiotics to reduce discomfort caused by fiber. Many people's "lower abdomen" is actually caused by stress in the gut, coupled with poor sleep.
Tactic 5 | Stress is the biggest enemy of weight loss
- Cortisol can convert fats / proteins / ketone bodies into blood sugar.
- Get more exposure to natural light, starting with housework or gardening, to absorb B1 , vitamin D , and ashwagandha . Also , relax and don't weigh yourself.
Tactic 6 | Prioritize treating existing symptoms
Chronic inflammation, medication use, and endocrine issues can also stall progress; address these issues one by one, as vitamin D is commonly beneficial for inflammatory problems.
Tactic 7 | First, "remove the oil" from your liver.
All fat mobilization in the body must pass through the liver, so having fatty liver is like having a knotted fat transport system.
In this case, based on the ketogenic diet + fasting, you can add:
- Ursodeoxycholic acid taurine ( TUDCA ): Absorbed twice daily on an empty stomach .
- Choline: Divided into daily doses Daily Dietary Combinations
- Cruciferous vegetables (steamed / fermented) + high-quality olive oil.
Tactic 8 | Rewriting Epigenetics with "Benevolent Stimuli"
Extended fasting, resistance training, and alternating hot and cold water (using hot and cold water for showering) can improve metabolic flexibility and brown fat activity.
Tactic 9 | Confronting Insulin Resistance Head-on
You can add to the water Apple cider vinegar ( 1 teaspoon per serving, multiple times);
Alternatively, consuming cinnamon powder or capsules, berberine , and vitamin D supplements , combined with moderate exercise, can synergistically improve insulin sensitivity.
Tactic 10 | Use exercise as a "body shaping catalyst"
85% of fat loss comes from diet and hormones; but 15% from exercise often makes all the difference between success and failure.
Objectives: To build muscle, boost metabolism, and target subcutaneous fat commonly found in women (buttocks / legs / saddle area).
in principle:
- Train until you feel soreness (ideally, delayed onset muscle soreness lasting 3–7 days), then cycle through different zones.
- Avoid training the same muscle group if soreness persists, and prevent overtraining.
- Do low-intensity aerobic exercise (walking / cycling / brisk walking) on your rest days.
Get started in 7 days! Get started now!
- Diet: Net Carbs ≤ 20g ; True food ketogenic diet; ≥ 1 level teaspoon of sea salt + electrolytes daily.
- Fasting: Two meals a day → OMAD ; Try 36–48 hours this weekend. Fast once.
- Sleep: Cool down the bedroom, don't use your phone after 10 PM , and sunbathe for 20-30 minutes during the day.
- Stress: Take a brisk walk outdoors for 30–45 minutes daily ; practice slow nasal breathing for 5 minutes before bed.
- Training: Resistance training 2–3 times per week (in sections until soreness occurs), light aerobic exercise on non-training days.
- Liver support: Cruciferous vegetables and olive oil in meals; add TUDCA and choline as needed.
- Insulin sensitivity: Add apple cider vinegar to water and supplement with cinnamon / berberine (depending on individual circumstances).
Focus on "performance quality and consistency" rather than weighing yourself every day. When you sleep well, your gut is stable, and your stress levels are low, those last 5-15 pounds will naturally "let go".
Check out the most popular weight loss and metabolism-boosting products!
👉🏻: https://iherb.prf.hn/l/1eEnRJz/
High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!
YouTube source: https://www.youtube.com/watch?v=dpKBi7yRf6Y
YouTube Column: Dr. Berger in Chinese Health knowledge
