How to Lose That Last 10 Pounds – Dr. Berg

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hey guys it’s me in this video we want to share the secrets of how to lose that last 10 pounds Okay now what’s interesting it’s very unnatural to lose weight in general the body doesn’t like losing weight it goes against its own purpose of trying to survive so anything that is losing is something that’s very unnatural but there are things that you can do strategically to really dig deep into losing the that last resistant stubborn weight okay so number one zero sugars now you as you may already know that anything high in the glycemic index anything high in sugar increases insulin and Insulin blocks fat burning you will not be able to lose weight in the presence of insulin and that includes all the hidden sugars like the breads the pasta the Cal the crackers the biscuits the waffles pancakes muffins juice alcohol and fruit okay we need to actually bring all those out of the diet because we don’t want any excess insulin okay all right number two intense exercise the intensity of exercise is what can trigger the most powerful fat burning hormone called growth hormone and here’s the Catch 22 with intense exercise exercise will help you lose weight if you recover from it all the benefit of exercise occurs in the recovery so yes we need to do a full body high-intensity workout but that will only work if you you don’t overtrain it only works if you recover from that workout okay in the sleep so if you’re working out and you’re sore the next day or you’re tired the next day then give it some more time but the combination of high-intensity full body compound resistant exercise with recovery will increase some massive growth hormone changes which then will burn fat okay number three 8 plus hours of sleep now why because most of the fat burning and most most the benefit of exercise occurs when you’re sleeping if you’re only getting 6 hours or even seven hours of sleep that can greatly reduce your chances of losing weight and the key is has to be quality it has to be long enough and it’s totally okay if you take a nap during the day but we need that eight plus hours of sleep every night number four two meals per day now here’s the thing we don’t want you to be hungry we don’t want you to cut calories that doesn’t work it creates St a but there’s a thing called intermittent fasting that will greatly improve your fat burning specifically growth hormone is triggered by intermittent fasting and what that means is that we’re eating a couple meals not three meals a day and we’re going to add fat at the meal to be able to go longer so it’s not about reducing the calories from fat it’s about going longer because what happens when you have more than two meals a day every time you eat you trigger insulin so we’re trying to keep insulin very very low and two meals a day is a perfect combination now when should you have those two meals a day uh number one if you’re not hungry in the morning do not eat breakfast wait till lunch okay if you’re hungry in the morning have that breakfast but then go all the way until 5 6 and have dinner okay and that would be the perfect combination or the frequency of eating number five no snacking between meals why because every time you eat no matter what you eat you trigger insulin and Insulin blocks fat burning so we don’t want to snack if you want to actually have like some nuts or some cheese have it at the meal not in between the meal because if you keep spiking insulin you’re never going to be able to lose weight and a lot of people have this thing called insulin resistance which is basically like a pre-diabetic situation which keeps their insulin four to five times higher than average person so no snacking in two meals a day will actually correct insulin resistance okay and you’ll go longer and longer and you add more fat if your if you’re hungry so you can go longer without eating but we don’t want to snack even if it’s something healthy all right so that’s actually number five number six protein 3 to 6 ounces per meal now why because if you have too much protein you can increase insulin anything more than 35 grams spikes insulin so we want smaller amounts of protein we can have them twice a day but we don’t want to have a large amounts of protein okay that’s another tip number seven 7 to 10 cups of vegetables now this is interesting because unless you do those vegetables you won’t get the minerals spe specifically potassium you need about 4700 milligrams of pottassium every single day and that that’s the quantity of vegetables that you’re supposed to consume to get that potassium or you’re not going to get it without the potassium you can’t curb Cravings you can’t metabolize protein as well you can’t build your stomach acids it’s the most important mineral that you need especially for losing weight um and many people don’t have the quantity now we just want to make sure you can have two big salads you can blend it but here’s the key if you’re consuming a type of vegetable that you’re not used to like even kale or any of the cruciferous vegetables and you start bloating or you get constipated change up the vegetable because we can’t have you loaded a lot of the microbes in your gut eat uh fiber and if you overwhelm the ve uh the microbes with too much fiber at one time they’re not used to it and you’re constipated you’re bloated you’re not going to lose weight okay so make sure you’re eating vegetables that you can digest and that you don’t have any type of digestive problem okay so those are the seven secrets to lose that 10 last 10 lbs and this will work if you follow them a lot of times people will focus on one more than the other but whatever ever you’re missing plug it in and write your success stories below hey thanks for watching I want to send you a gift in exchange for a little survey the survey is very short and I just want your opinion on a question so click the link below fill it to survey and check your inbox