How to Lose Visceral Fat | The Science Behind Targeting Visceral Fat?

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How to Lose Visceral Fat | The Science Behind Targeting Visceral Fat?

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How to lose visceral fat. What is visceral fat. Visceral fat vs subcutaneous fat. Visceral fat how to get rid of it. Visceral fat explained.
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Timeline | Chapters
0:00 - Intro
1:08 - The problem with visceral fat
2:01 - Are you an apple or a pear?
2:27 - How to measure today?
3:57 - First Tip
4:54 - 2nd Tip
5:39 - 3rd Tip
6:31 - What works for You?
What is visceral fat?
Visceral fat is the fat found deep inside your abdominal cavity. It surrounds important organs, like your stomach, liver, intestines. And although some levels of visceral fat are healthy and serve as a way to protect your organs, too much visceral fat can lead to serious health issues like diabetes and heart disease. Just because you can't see the fat doesn't mean your organs are not surrounded by it. And Fat cells do more than simply store energy and keep us warm. They also produce hormones and inflammatory substances.
Is visceral fat bad?
Visceral adipose tissue produces more proinflamatory cytokines like (TNF-alpha, and IL-6) and less adiponectin. Thats a problem because, these changes impact insulin resistance and puts us at risk of developing atherosclerosis.
Why is visceral fat bad?
There is a theory about visceral fat called the portal theory that explains how visceral fat releases inflammatory markers and fatty acids that end up traveling down the portal vein into the liver, which in turn may cause fat buildup in the liver making the liver become insulin resistant which leads to type 2 diabetes.
How to tell if its visceral fat?
Visceral fat makes the belly stick out or gives a person an 'apple' shape. So youll store more fat in the upper region (belly and chest. But if youre pear shaped, youll tend to store the fat in the lower extremities for example: (hips, thighs, and buttocks) as subcutaneous fat.
How to measure visceral fat?
Men aim for a Waist circumferance of less than 40 inches or 102 cm and for women aim for less than 35 inches or 89 cm. We tend to base our results off a scale, which is not reliable, its helpful but you shouldnt base your results only on a scale, which we know can fluctuate up to 5 or 6 pounds per day.
Is visceral fat hard to lose?
Although you cant directly target a certain area of fat in the body, for example, only the belly, or only the flappy arms, or the double chin, what we do know is that Visceral fat can be easier to lose than subcutaneous fat. This is because its believed that it metabolizes quicker and your body can get rid of it in sweat and urine.
How to lose visceral fat
1.) Avoiding those sneaky Trans Fats that can still be out there. Now if youre in the US, the fda has banned them. But heres the catch, some products label their products “trans-fat-free” as long as there are fewer than 0.5 grams of these fats per serving. And if youre outside the us, trans fats can be part of your daily diet and you might not even know it.
2.) Increase your soluble fiber intake. Only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber. That means more than 90% of us arent getting enough fiber. 38 grams a day for men, and 25 grams a day for women. And if youre 51 or older, than its lowered to 30 grams a day for men, and 21 grams a day for women.
3.) Reduce your stress levels. Not eliminate stress, because stress is important for survival and We all need stress in order to get out of dangerous situations, but not everyone can turn off these responses when that stress is no longer needed. Some research shows us that This may be even harder for Women who already have large waists in proportion to their hips, which we refer to as the hip to waist ratio, which is a marker of visceral fat.
Lifestyle changes for weight loss
I do believe you should also balance this out with other lifestyle changes like aerobic exercise, increasing your probiotics, limiting your alcohol intake, quitting smoking, and intermittent fasting, which I will discuss soon.
DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Dr. Arsalan Aspires has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.

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@ArsalanAspires 8 ай бұрын

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@tablameister Жыл бұрын

(1) Avoid trans fats, (2) increase soluble fiber (38g/day), (3) reduce stress levels.

@MKleine72 Жыл бұрын

Thank you for your summary.

@DG-EditsYT Жыл бұрын

Thanks for enlightening us on probably 1/4 of the info

@Kitiwake Жыл бұрын

Sounds like a catch all. Trans fats = seed oil, yeah?

@Natasha-SR-Bartholomew Жыл бұрын

You're a gem.

@Cisco730 Жыл бұрын

Also, reduce insulin level. This can be done by fasting orlowering carbs.

@johnzarr6590 Жыл бұрын

In addition to intermittent fasting, I use 2 hours of scripture study per day to relieve stress. Scripture study works in relieving stress.

@ArsalanAspires Жыл бұрын

Thank you sharing that. It is definitely important to find what helps you control stress.

@QueenB-yq2ge Жыл бұрын

Amen!

@Daisy_3500 Жыл бұрын

Amen!

@DGE123 Жыл бұрын

unless you consider it nonsense in which case its just boring

@BantuLioness Жыл бұрын

Absolutely, I can definitely attest to that. The best antidote for depression and anxiety is prayer and spending time in the *WORD*

@brianlane9534 5 ай бұрын

One of the most important aspects of label reading is serving size. SERVING SIZE

@littlebitmckee8234 Жыл бұрын

I agree with some things you say about stress, but I am a nursing professor and actually wrote a book called"Peace Management". There is a way to re-program your brain not to trigger the stress response. There are so many harmful effects of stress. I am an ICU nurse by trade.

@rashidqadri5120 Жыл бұрын

Can you kindly share the book with us.

@ArsalanAspires Жыл бұрын

That is remarkable. Thank you! The brain is a powerful tool and with the right framework and mindset you can use it to your advantage and help you cope, heal, and thrive. Wishing you wellness!

@Sharethearmrest Жыл бұрын

I’m a nurse, I’ll look for your book. I need some re-programming. Lol

@littlebitmckee8234 Жыл бұрын

@@rashidqadri5120 it is called “Peace Management” but might be easier to see if you can find some old KZfaq videos explaining concepts. My college taped giving presentations. An amazing man presents with me. He is an MD and PhD

@littlebitmckee8234 Жыл бұрын

@@Sharethearmrest we all can 😊

@Dee_Lopez Жыл бұрын

Have trained many people in the past who have hormonal issues and visceral fat issues which are usually one in the same bc of diet and lifestyle practices. I highly recommend the following to try: - Whole Foods which is nothing processed, carnivore and keto has worked for some but not always necessary - intermittent fasting, start with 12 hours and work your way up slowly. Highly recommend LMNT for electrolytes to avoid cramps and pains - train yourself to walk everywhere and try to hit 10-15k steps a day. It’s easier then it sounds. But you must push yourself to walk all the time. I had to push myself as well and now I walk unconsciously everywhere and enjoy it - start working out 3 times a week. Incorporate weight training bc muscle is the organ to longevity, calisthenics bc it helps you to lift your own body, and sprinting to help keep you fast and limber and keep your heart strong - most important is sleep, when the body is fighting stress, sickness, or muscle soreness, sleep is the only way the body recovers to 100 percent - stress relief: in my experience prayer and reading the word and listening to worship music has changed my life. It shuts the mind off and allows you to just be present in God. Even if you don’t believe give it a try, you never know

@PeaceIsYeshua Жыл бұрын

@@Dee, amen for reading the Word!! 📖🙏🏻

@Kitiwake Жыл бұрын

Working out, good to build some muscle and tone. But it's a huge, huge effort. I wouldn't toss it out in advice so easy, personally speaking. I agree, try to develop fasting. With practice it comes easier.

@PeaceIsYeshua Жыл бұрын

@@Kitiwake All of his advice is great. 10-15K steps isn’t easy for many to achieve, but it’s a good goal, and building muscle is especially helpful.

@sophiek3292 Жыл бұрын

I subscribed just because I felt so calm listening to you, your voice and way of talking is so soothing... Thanks!

@ArsalanAspires Жыл бұрын

Thank you kindly! 😊

@aprildooley8457 Жыл бұрын

I'm 54, diabetic and have hypothyroid. The only way that I lost any weight was fasting, and zero carb whole foods. I went from 145lbs-117lbs so fast I didn't notice right away, so I don't know how long it was.

@canwejustloveeachother2550 Жыл бұрын

Yessss! 🎉🎉🎉

@jax422 Жыл бұрын

I’m hypothyroid, too, and struggling to lose weight in my midsection. What was your diet/routine?

@aprildooley8457 Жыл бұрын

@jax1927 whole foods..mostly chicken, vegetables and fruit, bone broth, no salt, no spices. The only thing boxed was 1/2 cup bran buds for breakfast. Fasting, such as having my last meal at 3pm, and 1st meal at 7am. Near to zero carbs as you can.

@geno5169 10 ай бұрын

If been hyperthyroid for years! I did keto years ago! Now I have 20% clogged arteries! I too fast everyday! I switched over plant based. !

@geno5169 10 ай бұрын

@@aprildooley8457I too struggle with my weight for years! I started running in my 40’s with all kinds of races! I lost alot of weight! Then I got arthritis in my hip! Then i lost my optic nerve vision! I have now is my prefer! This happened at age of 46!

@SeaofMadness-lz6ig Жыл бұрын

I've been on a complete carnivore vegetable diet with some fruits and veggies and I've lost 8 pounds whilst drinking a fiber drink with no sugar. I don't eat table sugar anymore I haven't consumed that in months. I feel fantastic! I drink 6 to 8 glasses of water a day too 😊

@ArsalanAspires Жыл бұрын

That’s amazing! Do you mind sharing how long you’ve been on that diet? Would love to know. Also, water is amazing! Super underrated but it really keeps you full. Especially if you drink a sufficient amount before a meal. For me, it helped me eat less and control my portion size which I think is powerful.

@SeaofMadness-lz6ig Жыл бұрын

@Dr. Arsalan Aspires I've been on the carnivore diet for four months now and I'm looking so forward to being slimmer. It's taking a while as I'm middle aged but I've lost nine pounds so far. I've got to get more walks into my daily routine. Water is essential as it keeps your skin clear and removes toxins from your system. Not tap water filtered water. Thanks for inquiring 🙂

@dossegundos7145 Жыл бұрын

If you cut just the fruit by 70% and eat no vegetables that grow under the ground you can loose 10 lbs per month, and if you go just carnivore, eating unprocessed meats, pork belly, quality eggs, sardines, butter,one avocado per day and sea salt added to your meat you will get to your weight target way faster , once you get there you can start eating some fruit and other fiber always keeping the carbs under 100 grams, the less carbs the better. Juicing will produce more fructose and that is sugar. Fast 18 hours and try to eat 2 good meals a day, no snacks. You will get where you want to be in no time, and by eating more meat, you will be less hungry maybe do a 24 hr fast once a week.

@tom8437 Жыл бұрын

@@dossegundos7145 Those are some good tips. But regarding the fasting, a 24hr fast basically just means eating 1 meal for the day. So for example, having dinner today and then not eating again until dinnertime tomorrow. For anyone who is metabolically unhealthy, overweight, etc, they should do that a lot more than just once per week, at least until they reach some weight/health goals.

@dossegundos7145 Жыл бұрын

@@tom8437 yes it’s much easier to eat just one meal per day, if eating mostly meat and eggs, the once a week is probably good after hitting the target weight, it just depends on how each person feels and if they can handle the longer fast, start slowly to see how it feels with 2 meals first.

@Speakupok Жыл бұрын

Apple cider vinegar with honey in 8 oz warm water. Drink after each meal. Its working for me!

@nickijaycox7773 Жыл бұрын

How much of each? Thank you ❤

@donaldgordon7684 Жыл бұрын

Isn’t honey sugar?

@Speakupok Жыл бұрын

@@nickijaycox7773 2 teaspoons

@keepdancingmaria 9 ай бұрын

@@donaldgordon7684 It certainly is. It is an added sugar that you don't need in your diet.

@drrettner Жыл бұрын

The one thing you left out was: the most important question to ask before you eat at a restaurant "what kind of oil do you use for cooking?"The majority of restaurants even the expensive, fancy ones use canola oil.

@ArsalanAspires Жыл бұрын

I will implement this, thank you!

@71elle60 Жыл бұрын

This has been one of the key reasons that I no longer eat fast food. I cannot tolerate canola oil. And, as you said, it's the oil most often used by restaurants. I now cook at home more and use Olive oil or Avocado oil. I appreciate you bringing this up.

@isobel64 Жыл бұрын

and what is wrong with canola oil?

@Dee_Lopez Жыл бұрын

@@isobel64canola oil and any seed oils, have horrible effects on us, they mess up our gut and hormones. Use avocado, olive, or coconut oils

@PeaceIsYeshua Жыл бұрын

@@71elle60 Please don’t use olive oil at high heat though-it’s not stable and turns into a trans fat.

@goodattitude7542 Жыл бұрын

I agree with intermittent fasting especially! Just shorten your eating window. Read about IF and this will definitely take inches off the waist. It’s not that hard.

@staceycollins4366 Жыл бұрын

Do you still have to diet if you do IF?

@bopeswiththemost4415 Жыл бұрын

@@staceycollins4366 It does help to eat foods that are lower in carbs/sugar and satiate you more. Basically just helps level your appetite. Not saying eat keto, just try to lower sugar/carby foods and eat more proteins/fats. That combined with IF has done wonders for me personally.

@bopeswiththemost4415 Жыл бұрын

@@Rescuemaven These factors obviously play a role, but when you boil it all down, it's really about calories in and calories out. If you spend every day at a caloric deficit, you WILL lose weight. It's scientific fact. I have to remind myself of this often; it's a hard truth.

@lizar5716 Жыл бұрын

I have lost 10kg in 7 weeks doing 18:6 IF plus low carbs. It works

@tinabrenner3562 10 ай бұрын

@@lizar5716rubbish

@Davidm1956 7 ай бұрын

Loved this. Really pleasing to see that citations were included.

@williewonka6694 9 ай бұрын

Eating low carb and intermittent fasting the last couple of years. Went from 171 lbs to 154 lbs. Without carbs, there is little hunger and an occasional 24 hour fast is a walk in the park.

@liverpoolpictorial 7 ай бұрын

Works for me too.

@is2fiftyslowfsport744 2 ай бұрын

Voice is smooth and chill 😎 like Billy D Williams

@ArsalanAspires 2 ай бұрын

Thank you so much!

@ArsalanAspires 2 ай бұрын

Thank you so much!

@R2BMusicCH Жыл бұрын

The 3 tips are good but the easiest method is to completely avoid foods that spike insulin the most. As there were, highly processed carbohydrates, up front all kinds of sugars. Body fat of both types will not be metabolised in the presence of too much insulin in the blood. That's a well-known physiological fact. Besides, there is no such thing as essential carbohydrates. There are only essential amino and fatty acids, apart from the essential micronutrients. It is not necessary to ingest sugars. The liver can create glucose from dietary protein through gluconeogenesis. Combined with IF this is a fairly sure and sustainable way to lose body fat.

@JAspen-xe9nv 8 ай бұрын

I would completely agree and add to that extended fasting if you are suffering from metabolic syndrome, any mitochondria issues, especially IR, Chronic inflammation, Type 2 or pre D, Obesity, High BP, Fatty Liver and so on.

@samk4507 Жыл бұрын

I was about to get my measure tape out but then remembered I’m expecting! Still need to lose the fat at some point though. Thanks for the video.

@ArsalanAspires Жыл бұрын

Wishing you the best! 😃

@JustMe-gs9xi Жыл бұрын

Congrats!!,,

@SeaofMadness-lz6ig Жыл бұрын

Hahaha I love your comment! Best wishes on your new 👶 baby! 🌼 🌸 🌻

@cocosunshine283 Жыл бұрын

Congratulations

@UmmahOfRasoolallahSAW 10 ай бұрын

I am very impressed by the way you speak

@Sillybillyilly Жыл бұрын

I'm 330lbs.. most of that is in my belly.. people tend to believe I'm around 220lbs.. I don't know why. I carry my weight well... I've always been active and healthy.. I move like an athlete. All day.. stairs.. hikes.. running etc... but my stress is through the roof.. I don't have pre-diabetes but my cortisol levels are very very very high.. the rest of me has been declared healthy as a horse... getting that stress out of my life would be great .. I think my waist is 50ish... and I'm tall and strong

@juliebutler8241 Жыл бұрын

But as you age your body and organs wear down. Start now to lose fat and build muscle.

@JAspen-xe9nv 8 ай бұрын

I would suggest an Insulin Resistance test as well as a Coronary Calcium Test. A Dexa Scan and MRI or CT of your heart may also show some serious issues that just cannot easily be detected from your outside appearance. Prevention is the key and when you get past 40 into your 50's and beyond. Just a thought.

@scotmcpherson Жыл бұрын

Regarding Transfats....Not only do you need to look out for foods that list transfats or synonyms as an ingredient or in the daily allowances, it can be created through the cooking process. For instance, french fries are high in transfats even though the potato has none, and the cooking oil may not have any. The high heat and combining of hot oil and water combine to create transfats. Stay away from deep fried anything!!!

@soaringeagle5227 Жыл бұрын

Excellent video as usual. Looking forward to your intermittent fasting video. I do a 24-hour fast once a week.

@ArsalanAspires Жыл бұрын

Thank you! That’s amazing. How long have you been doing that for? Looking to start myself.

@soaringeagle5227 Жыл бұрын

@@ArsalanAspires 1 year

@cocosunshine283 Жыл бұрын

How does that work for you?

@clbrad402 Жыл бұрын

I was thinking about you and wondering where your videos had gone when I discovered that I did not have the notifications on!! Dumb me. lol Anyway, I will catch up on them now. I once told you that you deserved a million subscribers. Well... you have almost 100,000... so you are on your way! Congrats, doctor! Thanks for the educational and interesting videos that you put out!

@ArsalanAspires Жыл бұрын

Yes, I remember you Christie. Really grateful that you are here and part of this. Thank you for your support and as always, wishing you utmost wellness. 😊

@clbrad402 Жыл бұрын

@@ArsalanAspires ☺😉😁

@keithzastrow 10 ай бұрын

Yep....do these things and add sprinting 2x/week and you're golden for losing visceral fat.

@ArsalanAspires 10 ай бұрын

Thank you for the suggestion! Adding sprinting to the routine sounds like a great idea as it can be a form of high-intensity workout. May or may not be the best addition for everyone however.

@pennylynch913 Жыл бұрын

I increased my fiber last year and boy did i lose weight. (Fruit veg brown stuff eg bread) I was actually suffering from constipation and did it to treat that and was delighted to see the weight was coming off too. Try it everyone 😃 thanx Doc! Its good bc you're eating proper food, you're not having too much fat take aways etc. And i had to drink enough water too to keep things moving through. 😆 P.s. i don't think u need to fast at all in my opinion. (I'm no professional though)

@thefanone Жыл бұрын

🎉

@jenniferdouglass336 Жыл бұрын

I just increased the fiber in my diet too. I read that are 3 different fibers that are best for removing belly fat the fastest and ended up ordered some supplemental fiber pills cause it's kind of hard to eat 30 grams of fiber in a day so I take the pills plus eat all foods that are highest in fiber and in the last month I've lost 25 pounds

@donnaocchuizzo8578 Жыл бұрын

What fiber did you take?

@jenniferdouglass336 Жыл бұрын

It's called glucomanan I ordered it off Amazon for like $13 you take 3 capsules a day so far I've lost 25 pounds in a month

@yolandamayfield4617 Жыл бұрын

What kind of Fiber did you take?

@liverpoolpictorial 7 ай бұрын

Keto diet and 16:8 intermittent fasting. Lost 80 lbs since March 2023. Had one or two lapses over Christmas and New Year with alcohol and carbs, but somehow managed to keep the weight off and back on the Keto Train again.

@ArsalanAspires 7 ай бұрын

Great work, thank you for sharing!

@adamsalinas82 Жыл бұрын

The meditative delivery of the dialog is niche

@ArsalanAspires Жыл бұрын

Thanks that’s nice!

@JustMe-gs9xi Жыл бұрын

SAL,, agree,,, like having somebody in the house whose not annoying,, :)

@blancagonzalez8346 11 ай бұрын

Thank you so much for your guidance and support!

@ArsalanAspires 11 ай бұрын

Glad it was helpful! Turn the bell 🔔 on to stay up to date with new weekly videos.

@Bluestar-nn2uh Жыл бұрын

I have a weak core and visceral fat will one or both prevent me from losing Belly fat?

@chanreka Жыл бұрын

Great Information! Thanks

@ArsalanAspires Жыл бұрын

Appreciate you! Thanks. 😃

@jjsc3334 Жыл бұрын

Sugared foods are everywhere, it is difficult to avoid.

@ArsalanAspires Жыл бұрын

Becoming familiar with food labels and moderating your intake is a good start though. 😊

@annaeyezonme9130 Жыл бұрын

But you should still try and limit your intake?…

@wingandhog Жыл бұрын

Prepare your own food. Insist on how you want your food prepared if eating out.

@krane15 Жыл бұрын

Have you tried cooking?

@harleygirl4life6 9 ай бұрын

I have been using intermittent fasting with AMAZING success!!! I tried Keto which worked for me in 2014 & until 2020 I was thin. I lost 40 pounds in 2014 & it was the first time I EVER had a weight issue. I was always very thin. Meds made me gain weight. I got it all of but 2020 & 2021 being in lock down & all the stress my weight shot up im 58 now I’m 5’10 & I was weighing in at 211. 175 is very thin for me a healthy thin. In my 20s & 30 s I was always 145 ish. Too thin for my height. Keto was not working for me in my late 50 s. Intermittent fasting has been AMAZING!! In 2 months I lost about 20 pounds. My belly is a lot smaller. I have about 10 or 15 pounds to go to be back to my healthy thin. I know by Christmas I should be a healthy looking thin again. Fasting has been my miracle. I plan on doing this the rest of my life. The health benefits too are amazing!! Fasting is amazing!!!

@ArsalanAspires 9 ай бұрын

Thank you for taking the time to share this!

@BlackWidowRazors Ай бұрын

Food outside of the USA is way cleaner and healthier. Greece, Spain, Dubai, and Italy are on my top 10.

@williampapadopoulos8145 9 ай бұрын

What form of finer would you suggest? Psyllium husk type? Stirred into a glass of water? Or is there a preferred type of food that has the good fiber in it?

@ThePineapples-hg9jl 2 ай бұрын

Thank you Dr. Arsalan. Your video made me bit relief. Recently I did some measurement of my body fat and turned out that the average fat on my body was normal as per my age but different story with my abdominal fat. The scale was turned out as alarm that I need to take care about my fat. That's why I am wondering about this visceral fat

@miguelsemidei7619 Жыл бұрын

Apple cider vinegar

@Imhim247 Жыл бұрын

Do you have to lose weight?

@miguelsemidei7619 Жыл бұрын

@@Imhim247 yup

@Imhim247 Жыл бұрын

@@miguelsemidei7619 Dang. I want to maintain my weight 😣

@ristdownau6627 Жыл бұрын

I just can’t do ACV. Literally puke every time.

@briankregg6329 Жыл бұрын

ACV does absolutely nothing

@wardog07 11 ай бұрын

Healthy diet, 30+ minutes of power walking 6 days a week, no buttermilk biscuits, no bread 🥖 bread 🍞, no Southern sweet tea and definitely no diet soda which is only cloaked sugar.

@exhaustguy 6 ай бұрын

And strength training.

@ArsalanAspires 6 ай бұрын

Yes!

@rockyk1395 5 ай бұрын

Thank you for the video. You mentioned intermittently fasting that you will discuss soon. Can you post a link to that video? Thanks

@Phoenix-J81 6 ай бұрын

Best diet I ever had was doctors consistently ignoring my bad gallbladder and saying it was just IBS. I was 260lbs and knew it was food making me sick. I basically quit eating anything that triggered an attack (immediately) And I got down to 165lbs. Eventually though, a fistula caused them to take me seriously. Figures. Now I'm back up to 200lbs. Ive always struggled with my weight. Its funny when looking back on it, the surgeon said I was able to go so long with a bad gallbladder; because I recognized that food made me ill. He said, you'd be surprised at how many people don't correlate the two and keep eating what hurts them.

@mastergamingarsh6026 Жыл бұрын

Plz make a video on hair fall bcz whenever my hair grows it falls in buns...?

@JustMe-gs9xi Жыл бұрын

HE did one on hair oils,,, Im on a healthy hair journey,,,, There is alot that goes into it, The Hair oils one is very good video, excellent.

@71elle60 Жыл бұрын

Personally, I have found that just "watering " my hair almost daily has helped a great deal. Like you would water a garden or plant to help it thrive. Eating healthier foods is also helpful. And I used Argan oil or Shea Souffle with Flaxseed oil. Now, I only lose hair when grooming with a brush.

@MovieRelated Жыл бұрын

What is it about the fiber that will eliminate the fat? I am on a Carnivore diet with basically zero fiber and the fat goes away. Is the fiber suggestion just a better way to manage a SAD diet high in Carbs?

@HeatherRose_ Жыл бұрын

I do carnivore also 30 pounds down in 4 months, 20 pounds to go!

@MovieRelated Жыл бұрын

@@HeatherRose_ Awesome! Just in time for beach weather!

@krane15 Жыл бұрын

First, they were hunter-gathers. And second, they didn't have unlimited food available 24/7.

@Kitiwake Жыл бұрын

Agreed as there is apparently no fiber in meat dairy or eggs. But you notice that the nice people who posted here are actually achieving by inadvertently lowering consumption and unintentionally cutting carbs. Any experienced carnivore will know that fiber does nothing positive.

@shahniemadi610 Жыл бұрын

Great information thanks 👍👍👍💜

@ArsalanAspires Жыл бұрын

Thank you very much!

@jamalrich7358 Жыл бұрын

What if you are on antidepressants? I have been on antidepressants for several years and I had gained alot of weight

@vknight7497 Жыл бұрын

Get the off SSRIs. Workout, avoid any narcotics, you got to get your dopamine/seratonin mechanisms stabilized/normalized. It’s probably going to be an emotional ride coming off you need to do it. Life is hard. Life has periods of sadness. You can overcome. I overcame my depression. NGL a trip to Colombia 🇨🇴 and running through some hot latinas really helped.

@WorldlyAuras-ze9yf 2 ай бұрын

This is interesting. Dr. Sean O Mara claims aerobic exercise does not burn visceral fat and that it can only be burned through high intensity exercise. Is this true?

@williamking8861 Жыл бұрын

What can I eat for fiber?

@krane15 Жыл бұрын

I like green beans and all forms of cabbage. Collards tend to be the most fibrous. But turnips are good too. Again, multiple types

@geno5169 10 ай бұрын

I fast everyday! I eat two meals! I’ve struggled with some belly fat! I used to run a lot up to 17 miles! All kinds of races! Then I got arthritis in my hip! I switched to plant based! Eating whole beans! Whole Foods

@lauriemcguire3308 8 ай бұрын

I’ve always had a flat stomach. I’ve just gone through menopause and I also drink more alcohol than my share. 😢 I’m not going to stop drinking alcohol in the evenings. I’m going through some emotional trauma and until I have got past this situation, and I will, it’s been a great comfort. Any advice on how to reduce the little muffin too I have for the first time in my life? Don’t say stop drinking bourbon in the evening. Lol

@geno5169 10 ай бұрын

I did keto years ago! I switched over to plant based!

@TheseusTitan Жыл бұрын

One medium sized carrot is only 1.7 grams. Only 22.3 carrots to go!

@ScottishPsycho98 Жыл бұрын

Im guessing 30-32in waist isnt terrible for a start? Im currently running 30in waist and 140 lbs at 5'7

@SeaofMadness-lz6ig Жыл бұрын

That's an excellent size

@EXREPUBLICAN Жыл бұрын

That was my size and measurements when I was 20. Unfortunately not now...

@diz0973ify 10 ай бұрын

Thanks for the info

@ArsalanAspires 9 ай бұрын

No problem 👍

@radhika1970 Жыл бұрын

very informative and we'll presented Doc

@KevinCodeingology 4 ай бұрын

Has anyone reading dealt with the situation skinny fat but with visceral fat? If yes, how did you solve that?

@flatearthsteve Жыл бұрын

the smoothest doc on youtube

@ArsalanAspires Жыл бұрын

😎

@knoname1092 Жыл бұрын

Is there a way to measure how much visceral fat is in the body through blood test if you don't have diabetes?

@pjfreeman4789 Жыл бұрын

Yes. A CT scan.

@Maintain_Decorum Жыл бұрын

A complete carnivore diet for me has eliminated my need for fiber. And decreased my anxiety, which reduces stress.

@Kre8iviT27 7 ай бұрын

How is your heart health and cholesterol?

@beverlyperry663 Жыл бұрын

This is an excellent video. I see a Dietian bi-weekly. I also use a measuring tape to take my monthly measurements. I am not guided by the scale because the scales are not accurate.

@ArsalanAspires Жыл бұрын

Not a fan of scales either. :)

@dfinchermd 6 ай бұрын

I been able to maintain a 40 lb weight loss for 3+ years and reduced my waist size to 36.5" . However my "smart" sc ale continues to tell me I have "extremely high" visceral fat, 17%. How is this possible? Should I question the scale accuracy? Im 175 lb at 5'-9".

@romeo7smith463 Ай бұрын

Is it Really possible to get rid of visceral Fat? Older people it just doesnt want to leave, im skinny fat, Ugg. Nothing works when you are older, no more hormones.

@Chantokite 8 ай бұрын

I want to lose visceral fat, but I don’t want to lose weight anywhere else on my body. I don’t know how to achieve this, but I really don’t want to be any slimmer than I already am 😢

@MoonbeameSmith 6 ай бұрын

Are products like Benefibre considered Soluble Fibre ?

@williamthurman9082 Жыл бұрын

Upping the fiber really helps I make raw vegetables and fruit smoothes..... basically just grind up alot of vegetables and fruits in A blender and drink it ........first add your fav water or juice first so u don't over work the motor then add the vand F 's u can actually see the fat come out buy how dark ur #2 is 😊😊😊

@vanessiaclark6701 Жыл бұрын

I need to do this. What types of veggie and fruit smoothie combinations do you make?

@williamthurman9082 Жыл бұрын

Just about any fruit and vegetables the more in season or ripe it is the better any blender will Do ....I have a vitamix And a nurtibullet u will Have to experiment to see what u like raw onions and potatoes have alot of enzymes Thats what ur body really wants and garlic Too u will get garlic or Onion breath so don't breath on anyone its strong!!!! U can add strawberries to it they Over power everything Which is good if u can Do 16 to 32oz a day .... U will be amazed how u Feel in a week or two If ucan only do cooked or processed Food two days a week

@williamthurman9082 Жыл бұрын

One of my favorite is lemon 🍋 and watermelon 🍉 😋

@williamthurman9082 Жыл бұрын

U may at first need to have a bathroom near By but once u get used To it (2 to 4 days )things Will go back to normal

@Kitiwake Жыл бұрын

You destroy the fiber when to blend it. Not that fiber does anything beneficial. Cool drink though.

@SarahsJewelryStudio Жыл бұрын

I'm currently losing weight following a wfpbno way of eating. I've lost 16 pounds in the last two months. I still have another 30 pounds to go to be at a healthy bmi. I assume by sticking with my new way of eating I will continue to lose my excess fat since I'm taking in less energy than I'm using. My question is then, what happens once I lose all of the fat? Will i need to take in more energy to meet my daily needs?

@bellaroccisano4156 Жыл бұрын

Abcdefg

@AbdullahAmine Жыл бұрын

@@bellaroccisano4156 😂😂😂😂😂😂😂😂😂😂😂

@AbdullahAmine Жыл бұрын

What is wfpbno?

@bellaroccisano4156 Жыл бұрын

@@AbdullahAmine ha ha 😂

@SarahsJewelryStudio Жыл бұрын

@@AbdullahAmine whole food plant based no oil

@Themis33 Жыл бұрын

So what's in between all your organs if it's not fat? Has to be something stopping them slapping together

@handcraftedin2 Жыл бұрын

Good stuff

@johannmartin520 Жыл бұрын

The best way I have found to get rid of manage fat is prolonged fasting.

@ArsalanAspires Жыл бұрын

For how long may I ask?

@johannmartin520 Жыл бұрын

@@ArsalanAspires I did a water diet for 28 days in 2021, I lost approximately 35 lbs within that period. I lost fat everywhere. When you know your diet is working, is when your urine goes from that translucent water-looking color to brown. With that appearance, you know your body is detoxing and for that to happen you have begun or you have started to remedy your fatty liver.

@ubervin 4 ай бұрын

why do we need fiber when we eat more meat?

@brianvannorman1465 8 ай бұрын

Would cold showers or bathes, help?

@user-ks8tn3tl1o Жыл бұрын

Any tips on best foods for fiber ?

@deathamdx6 7 ай бұрын

so if i have more visceral from carbohydrates then solution is high fat / carnivore? im endomorph carb gain weight all time hard to lose, impossible to lose on carb diet.

@JusMeLSR Жыл бұрын

The keto diet reduces my waist.

@rickpouliot6609 9 ай бұрын

I’m not sure what is soluble fiber and what is other fiber

@frankiehale9854 6 ай бұрын

Thanks

@ArsalanAspires 6 ай бұрын

I appreciate you! Wishing you utmost wellness your way! 😃

@noahplants1206 9 ай бұрын

I agree with the trans fats, but he is way off about the fiber fiber is not good for your diet actually gets clogged.

@chandreshsingh1965 Жыл бұрын

What about eating fruits

@KennyBucketz Жыл бұрын

Thanks for the information! But I have a quick question that’s off topic. You sound congested, and I do too. I’m guessing like me, you have issues breathing through your nose, or blocked nasal passages. Do you know what issue you have (if you have one)? I’m trying to get to the bottom of my situation, and any clues could help. I don’t mean any offense by this

@ArsalanAspires Жыл бұрын

Hey thanks for commenting. Yes, I have a minor deviated septum and perennial allergies. I also qualify for turbinate reduction as my turbinates are more pronounced. I just haven’t gotten the surgery. Hope you’re able to figure yours out. My best recommendation is to speak to an ENT. Wishing wellness your way!

@71elle60 Жыл бұрын

I thought the same thing! Hopefully he won't be offended.

@KennyBucketz Жыл бұрын

@@ArsalanAspires thanks for getting back to me! I’m glad you were able to find out. I’ve been told I have many allergies via skin prick tests, but blood tests show no allergies, so I think that’s odd that I go from many environmental allergies on one test to none on another, but I was told skin prick tests are more accurate. I’ve also been told by ENT that I had a deviated septum, enlarged turbinates, chronic sinusitis and a retention cyst in my maxillary sinus. I have issues breathing through my nose and a bunch of constant mucus behind my nose. I take allergy pills and nasal spray. I had a surgery to fix my deviated septum, turbinate reduction, then another surgery a few years later on my turbinates again and a balloon sinuplasty. Neither one of these worked to fix my issue. I still have issues breathing through my nose, I sound nasal, I still have a bunch of mucus that I have to snort or hock out all day and my sinuses passageways are narrow again. As a kid, I had my tonsils and adenoids removed and the adenoids have partially regrown. My ENT wants me to do another balloon sinuplasty, “zap”/burn my adenoid tissue and do a turbinate reduction for the 3rd time. I’m not sure if this will really help my issue or if there is something making the issue come back.

@PeaceIsYeshua Жыл бұрын

Wow!! I’m pretty perceptive, but I didn’t notice this at all! Good ear!

@PeaceIsYeshua Жыл бұрын

@@71elle60 He responded above your comment, and he wasn’t offended. He seems like a very humble and kind person. :)

@jeannejones5449 Жыл бұрын

Does sleep apnea cause visceral fat?

@ropeadope3010 Жыл бұрын

Your diet is causing your sleep apnea

@Song3672 Жыл бұрын

Thanks Man

@monsterslayer4317 9 ай бұрын

All good, except the fiber. Higher fiber for most people simply means less carbohydrates because of a reduction in processed foods. It isn't the fiber that results in the benefits, it's the reduction in blood sugar and INSULIN.

@geno5169 10 ай бұрын

Oh yeah I’m 55! I eat vegetables’ fruits 🍉 🍉

@ArsalanAspires 10 ай бұрын

That's amazing!

@willsuppah8387 Жыл бұрын

What are some fibers

@Arik666 9 ай бұрын

What do you need to eat to hit that 38g of fiber per day?

@herbertvonsauerkrautunterh2513 Жыл бұрын

Zero or extreme low carbs.. Before worrying about trans fat.. eat meat and cruciferous veggies .... and a lot of eggs

@memescol302 Жыл бұрын

Where can i find urdu version

@geno5169 10 ай бұрын

I eat oatmeal with a fruit smoothie everyday! I was eating eggs everyday for years.! Pizza! I just gave them up

@calvarychapelnorthjersey7040 Жыл бұрын

The more i fast, the higher my uric acid levels and my right big toe gets achy. How do you avoid this?

@janetrobinson2699 Жыл бұрын

Try tart cherry supplements. They have helped me tremendously.

@gettingphinenow Жыл бұрын

Where is the waist bone…?

@caracre Жыл бұрын

Plant based diet -- mistake unless you are an academic person who understands chemistry and nutrition.

@acedogg90 Жыл бұрын

So I can see my top 4 abs, but I still have a bulging stomach. Would this be a visceral fat caused situation?

@deez2343 Жыл бұрын

same here, oi someone plz answer lol

@Dee_Lopez Жыл бұрын

Yes and that’s also hormonal. That’s your body telling you that you are inflamed. I know bc I’ve seen many people with the same. I suggest strictly Whole Foods, intermittent fasting with LMNT electrolytes, while also walking 10-15k daily, and working out at least 3-4 days week of weight training and calisthenics. In a few months you have transformed your body completely.

@420gzuz Жыл бұрын

umm... thanks for the video, but 3.7% aint jack. i am glad you backed your fiber claim with that study, so that i could disregard that part. thanks for mentioning portal theory by the way. that should help me gain insight ionto my own basically unsolved health problem... if searching portal theory doesnt get me 99% of results being a variety of astronomical/paranormal hypotheses!

@barbiekat6352 Жыл бұрын

2:58 You say to measure from the top of the “waist bone”… your waist has a bone?? 🧐🤨😆

@danneyandroid0391 Жыл бұрын

What is a waist bone?

@krane15 Жыл бұрын

Umm, the hip bone?

@Lennonlover06 11 ай бұрын

The waist bone connected to the chest bone, the chest bone connected to the throat bone, the throat bone connected to the face bone, gone hear da name of da lord

@jeannejones5449 Жыл бұрын

Can taking hormones reduce visceral

@krane15 Жыл бұрын

Not only can it reduce the fat, but it can also target specific types of fat. That prior belief of no spot reduction has now been disproved -- sort of. Nevertheless, there are peptides that specifically target visceral fat, and fat around the belly. So what's the catch? Its not a miracle cure, so you still have to do the bulk of the work with diet and exercise. And second, it can be very, very expensive.

@brianpistolwhip Жыл бұрын

Ok, did you just compare how males and females store fat but categorized them as visceral and subcutaneous? Does that mean males inherently are more at risk of storing fat as visceral fat? Also, I love foods with trans fats!

@katibaer6697 6 ай бұрын

Plant base diet made me pre diabetic

@lisaschreiber2893 Жыл бұрын

Visceral fat seems to be so easy to lose where subcutaneous is almost impossible to lose, so aggravating.

@nice2you164 Жыл бұрын

Idk I just found out all my fat is visceral and I've been trying for years to get rid of it. Like literally th only reason why I wear bigger clothes

@PUAlum Жыл бұрын

i guess this was just over my head.

@krane15 Жыл бұрын

Two solutions: 1) watch it again. 2) ask a question.

@gitanjaliprasad Жыл бұрын

You use too many words to convey a simple message. The information you give is useful but can you come to the point a little faster? Thanks.

@ArsalanAspires Жыл бұрын

I like your feedback, thank you.

@TheChenny73 Жыл бұрын

First off 40 inch waist for the average height man in America is a big if not huge waist. Second it’s pretty easy to get rid of visceral fat…it’s called fasting. Finally, you are worried about trans fats but don’t mention the unusual high sugar intakes of your average person? If your insulin is high your going to store your intake as fat plus you’ll still be hungry.