How to Lose Visceral Belly Fat in 10 Days (full plan)

Want to lose that stubborn belly fat, that visceral fat, without the struggle. If you're over the age of 40 and you have tried everything, then this video is for you. Today I'm going to talk about a 10 day plan where you can actually create change within that belly fat and start to let it go. In this video, I'm going to break down a 10 day plan that will help you burn this visceral fat quickly and as easy as possible without starving yourself, without working out like crazy. So. So let's dive in to all things visceral fat and how you can start seeing results in less than 10 days. So first, let's talk about visceral fat. Visceral fat is the belly fat. It's not the stuff that you can melt or pinch or cool sculpt away. It is the stuff that is deep down in the belly, that wraps around the organs, that acts like a straitjacket. It gets in your liver. If you were to take a slice of your liver, if you've got this belly fat, it would look like a Kobe beefsteak, you know, with that marbling in it and that thick white stuff around the outside. If you carry belly fat, this is what's going on in your liver, in your pancreas, your heart. This is the type of fat that once it get, it gets in there, it actually grows its own blood vessels, it gets its own oxygen supply and it starts to secrete hormones. I want you to think of it kind of like a tumor and all it wants to do is get as fat as possible and it wants to do it as quickly as possible. This is why I say that weight gain isn't your fault. It's all hormonally driven by this fat fat mass that just wants to grow. And the hormones that it secretes in your body are linked to increased risk and rates of heart disease, of type 2 diabetes, of cancer, of autoimmune conditions, even because it just causes inflammation to be coursing throughout the body. Now, if you feel like you've got a lot of visceral belly fat, then this is my message to you, is to create change in your life and get rid of it. It is toxic. It is like kryptonite. It is nothing to mess around. If you've got the belly fat, do something about it, no matter what. Now, if you feel like a personalized and customized approach would help you, if you feel like one on one coaching and guidance would help you get rid of this belly fat, if you've tried everything else and it just hasn't worked. Then you should check out PhD weight loss. Just go into the description, click the link and it will guide you so that you can learn more. Give us a call and we'll tell you exactly what a customized program might look like for you. All right, so the number one thing you want to focus on if you're doing this on your own, if you are ready to get rid of the belly fat is cut down on the carb. This doesn't mean that you have to follow a carnivore diet or a keto diet, but it does mean that you're likely consuming above your unique level of carbohydrates during the day. Now you're not going to starve yourself. You're going to replace a lot of those calories with healthy fat. You need to have fat to burn fat and you don't want to be hungry during this process. It always surprises our clients at PhD weight loss that they, they actually don't have hunger anymore and they're dropping all this weight so quickly. I just chatted with one of our clients and she dropped 82 pounds in 22 weeks. I mean, that's short of a miracle. And she wasn't hungry during it. And one of the tactics that we employ is finding where your unique carbohydrate tolerance level is and making sure that you're getting adequate healthy fats. This can come from avocado oil, olive oil, grass fed butter, tallow if you like it. But I would suggest depending upon your body, somewhere within a range of 50 to 80, maybe 100 grams of carbohydrate max. That's more than I consume in a day, but I'd start with that range of 50 to 80 grams. You're going to replace your carbs with high quality fats and that's going to help start to kick this fat burning process. Number two is you're going to eliminate processed foods and sugars. So what I mean by this is your processed food. Foods like chips and crackers and cookies and cereal, breads, all of these foods are your enemy when it comes to visceral fat. It just feeds the hungry fat mass. I want you to think that this fat mass has its own desires and urges and cravings and it gets hungry and it gets hungry for these processed foods, for these high sugar snacks packaged like even these healthy meal Lean Cuisine dinners. All of them, the majority of them, there are a few decent ones and I have done videos talking about which ones I would suggest, but the majority of them are Just crap and they're not fueling their body. Any kind of sodas, oat milk lattes, Starbucks drinks that have lots of sugar, you want to let those go and instead you want to opt for high quality proteins. If you're open to animal protein, that's going to be your best bet. And of course, healthy fats, your veggies, maybe some berries in there, are going to help to reduce your inflammation and your metabolism. Now if I mentioned the Starbucks drink and it made you really sad, there are drinks that you can get at coffee shops that will support reducing belly fat. If something like this interests you, I actually have a guide that's a free resource to you. We will link to this coffee ordering guide in the description here. Just click that and you can download it. And I hope that you find some options that you love. Step three is to focus on specific types of exercise. Now, my favorite types of exercise, there are three of them. One is a 30 minute at minimum brisk walk every day of the week. This is not five days a week, this is seven days a week that I want you to move. Now, if you've got an injury or a handicap where you cannot move like this, it is okay. This is no excuse to still not go on your journey of dropping the belly fat. We have folks at PhD weight loss who cannot move at all. Um, they might be in a wheelchair and not able to get out of it on their own. And I specifically remember a client, Jerry, and he dropped 60 pounds and felt so much better and can move himself around on his own. He felt much more free and independent because he could take care of himself more easily. So even if you can't do this type of exercise, there is still hope. You still can make change, positive change in your life around your weight. But in general, 30 minute brisk walk a day, more if you can, lifting weights or some kind of resistance training. It doesn't have to be weight. It could be your own body weight, it could be dog food, it could be your kids, your grandkids, but somehow overloading the muscles, yoga does not count. I'm not saying that yoga isn't good, but it's not going to add to the resistance training. When you can do these types of movement, they help the fat burning process. So if you are used to, you know, taking spin classes or getting on the elliptical machine or running lots of miles, you can do that. But it's not to drop fat. You would be doing that for other reasons, not specifically for health reasons, especially if you're doing really long endurance activities. Again, that would be more for like enjoyment, not necessarily for fat. Burn number four is to manage stress and stimulate sleep. So I've talked a lot about stress. If you feel like stress is the main culprit here for you, I will link to a video I've done where I talk all about stress. But stress, when we perceive stress as negative, it's going to cause the body to secrete a hormone called cortisol. Cortisol is our stress hormone and it's linked to elevated insulin levels. And when we've got elevated insulin, elevated cortisol, when we're eating these processed types of foods that spike blood sugar, it's like this perfect storm to feed the belly fat monster. So if you can perceive your stress differently or if you can implement some kind of stress management techniques, then it will definitely help your body. I remember talking to a client not too long ago and they said they were eating everything on their meal plan. They were following everything to a T. And so I asked them how their stress levels were and they said that their parents were sick and they had to limited sleep and they were just really stressed about the caretaking process with their aging parents. And so I talked with him and he was able to employ a tactic that would help him have support where he could take some more time for himself. And I promise you that after he got that established, the weight started to drop again. I remember another client who was a big, big time builder and he was building this 12,000 square foot home for this big time guy, super stressed out. He was dropping about 2 pounds per week. But for us the expectation for men is about three, three and a half pounds per week. He was just so stressed and the minute that job was over, he didn't eat anything differently. It was just stress. His rate of loss crept up to that 3, 3.2 pound a week average. So stress is a big deal. Sleep is just as big. Same stories I could share with you. Around sleep, everyone's eating the same, moving the same amount, but their slee isn't good. And what's that? Once they get that under control, big shifts, specifically in the belly fat area. And then I would say the next thing to focus on if you want to burn visceral fat, that belly fat in 10 days or less is staying hydrated. Your body does not work as efficiently if you are dehydrated. Just like a 1 to 2% rate of dehydration will significantly negatively impact your ability to burn fat. The body needs electrolytes, it needs water to move through the Fat Loss journey as efficiently as possible. This is actually why I created Dr. Ashley Wellness and our electrolyte plus mix. I created it because there is a gap between all of these electrolytes available, but what we actually need when we're going through the process of fat loss. Fat loss is a unique stressor on the body and we need specific electrolytes, vitamins and minerals to support the journey. So I created Electrolyte plus for this purpose. If you feel like hydration is an issue for you, you don't like to drink plain water. And by the way, if you do just drink plain water, you're probably not well hydrated because we need sodium, we need these electrolytes to stay hydrated. So check out Dr. Ashley Wellness. We've got some great electrolyte plus mix. Lemonade is great. So is Strawberry paradise if you don't like the taste of sweetness. Now I made this mix so that it's not super sweet and you can use more or less of depending upon what you like for a flavor profile. You can also try squeezes of lemon and some Celtic sea salt in your water. That could be helpful as well. But you will still be missing those vitamins and minerals that could be helpful on your journey. Not for everyone, but I found for a lot of people, they really enjoy it and it helps them drop fat faster. And then alcohol, unfortunately, as much as we might not like to admit, alcohol is a poison, the body does not like alcohol. When we consume alcohol, the liver gets preoccupied with it, it wants to rid of it and so it's not going to burn fat as efficiently as it would without the presence of alcohol. So if you are open to letting alcohol go even for six, just to see what your body can do without it, I think that would be a great tactic to utilize. And then afterward if you're just not willing to let it go completely, but maybe you'll, you'll notice how great you feel without it and you will be open to it. But if not, then there are different types of alcohol that you are better off consuming than others when you are in a fat loss Journey journey. Now if you want to learn more about that alcohol, what it does in the body around fat loss, what to drink, what to avoid. I've got a video that where I do a deep dive on that. So definitely go into the description here, click that link and you can learn more about the impact of alcohol. But if you want to burn this belly fat as quickly as possible within, you know, get it started within 10 days, stay hydrated drink some electrolytes and let go of the alcohol if you're open to it. Now, if you want even more tips on how to boost your metabolism, how to speed up fat loss, how to breakthrough weight loss plateaus, then do not miss my next video where I talk about how you can reset your metabolism in seven days. In this video, I'm sharing a simple strategy on how to reset your metabolism and get the most out of your dietary approach and your exercise. Click it and watch it now.