How To Burn Fat For Weight Loss, Step by Step
Our Educational Content is Not Meant or Intended for Medical Advice or Treatment
Have you tried everything but still don’t know how to burn fat fast and effectively? Today, I’ll guide you through the natural fat-burning process and also give you a better understanding of how insulin plays a role in weight gain.
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In this article:
- Fat Burning Can Be Difficult
- I Have Been Practicing Medicine for 27 Years
- The Body Doesn’t Want to Lose Weight —and You Have to Understand Why
- The Hormone That Prevents Weight Loss
- How to Lower Insulin?
- Will These Tricks Cause Weight Loss for Everyone?
- Symptoms of Insulin Resistance
- What Do We Do About Insulin Resistance?
- Better Soil Can Help with Insulin Resistance
- Potassium and Its Importance
- Why Wheatgrass Juice Powder?
- FAQs About Wheatgrass Juice Powder
How to Burn Fat with This Step-by-Step Guide
Fat Burning Can Be Difficult
How many times have you tried to burn fat and failed? Once? Twice? 40 times? As we age, it becomes more and more difficult to lose weight. If you have something broken in your system because of the quality of the food you are eating, then it is impossible. But today, I’m going to tell you how to burn fat in your body, so you can lose weight.
If your metabolism is stuck, your metabolic rate is low, you cannot lose weight no matter what you do, or if you seem to be hitting weight loss plateaus that translate into that needle on the scale never going down no matter how stringently you are sticking to a diet, then you’ll learn how to burn fat effectively in this article. Today, I will tell you a completely different way to burn fat. I will explain what is going on with your body that is preventing weight loss and tell you about certain easy-to-adapt behaviors or ways to burn fat that can blast fat and help you achieve maximum weight loss.
Finally, you also need a happy result from all your attempts and struggles at weight loss, and I’m going to give it to you. If you are thinking something like “There’s no way this blog can tell me something I haven't read before about losing weight,” you will be surprised today.
I Have Been Practicing Medicine for 27 Years
I’ve been practicing medicine for 27 years, and I’ve trained over 2,500 doctors in the area of alternative medicine. I have taught at Howard University as a part-time professor of Nutrition, and I have a best-selling book on hormones and weight loss. My podcasts on weight loss and alternative health have gathered 30,000,000 views on YouTube.
One of the reasons I began studying health so closely is because I broke my system at a very young age simply by not eating right. So, I studied how to heal myself — and I did. See, I used to be a junk food junkie, in a big way. I was a sugar fiend who ate tons of junk food all day long. I had no awareness of how all of these nutrient-empty, insulin-spiking junk foods were breaking my system internally.
It caught up with me when I was about 28 years old. I started developing arthritis, chronic adrenal burnout, and chronic fatigue. My digestive tract was inflamed, and I had acquired arthritis, all at the tender age of 28 — just from junk food binging and no nutrient-dense food coming in. I had a pizza crust around my midsection that would not go away even though I was a pretty active guy.
What was remarkable about this is that I used to be too skinny. In fact, I was trying to gain weight in high school, and suddenly, I’m trying to lose weight. But, I couldn’t lose weight because I kept cheating and eating the foods I found too tempting to resist. Junk food is addictive for all kinds of reasons I discovered.
Like many people, I kept putting getting healthy off. I thought, well, “I’ll start taking better care of myself and eating right when I graduate from college.” Then, it was “when I graduate from med school” and then “when I get older.” What that journey into 'maximum unhealthiness' led me to was some huge discoveries in the areas of health and weight loss.
The Body Doesn’t Want to Lose Weight —and You Have to Understand Why
Here’s what I discovered while trying to learn how to burn fat. You don’t lose weight to get healthy; you have to get healthy to lose weight. Why? This is because your weight is a symptom of a much larger issue of something 'off' in your health — it’s not the cause of your overweightness. Being overweight is just the tip of the iceberg.
Losing weight is a very unnatural act for the body. The body doesn’t like to lose weight. It goes against its primary purpose — to survive. The body doesn’t want to lose anything, really. The reason has to do with a very specific hormone holding down the metabolism and preventing you from losing weight.
In fact, we have two sets of hormones: hormones that make you gain weight and hormones that make you lose weight. Yet, most mainstream weight loss advice or the best ways to burn body fat focus on the number of calories only, and they ignore the hormone triggers. They act like you can trick your body into boosting your metabolism. The truth is, your metabolism never speeds up, and you never lose weight in the presence of one specific hormone.
The Hormone That Prevents Weight Loss
The hormone that stops you from losing weight is insulin. See, insulin has another function besides controlling blood sugar. It is the hormone that puts fat not only in your body but also specifically in your midsection. It also prevents you from losing weight.
In fact, insulin is called the fat storage hormone in the medical community. Here’s what people don’t realize: In the presence of even a tiny bit of insulin, all fat-burning hormones are shut down. This means if you were to consume half a glass of juice, a bagel, a glass of wine, or a piece of fruit and you have a problem with this hormone, you’re not going to lose weight for the next 48 hours.
When you see someone with belly fat, you can be sure the person has too much insulin. When insulin goes up, a person gains weight. When insulin goes down, a person loses weight.
Let’s look at Guyton’s Physiology, the authority text used in every medical school around the world. Guyton notes, “All aspects of fat metabolism are greatly enhanced in the absence of insulin.” So, we need to create an absence of insulin to lose weight. In fact, if you examine different popular diets, you can tell which ones are going to help you lose weight or how to burn fat effectively based on whether or not they work to lower insulin.
- Weight Watchers
Look at which diets lower insulin. Those are the ones that are going to work. See, insulin is the switch that determines whether you achieve calorie burn or make body fat.
How to Lower Insulin?
So, what can lower insulin? Here are the things to consider to neutralize insulin levels in your body and how to burn fat effectively:
1. Cut Back on Carbohydrates
You probably know low-carb diets are very, very healthy. You may want to cut the sugar and get the hidden sugars out, including all the refined carbohydrates like bread, crackers, pancakes, waffles, bagels, muffins, sodas, juice, alcohol, flavored yogurts, and fruits.
2. Avoid Combining Protein with Sugar
If you are going to a restaurant and ordering breaded meat, hot and sour chicken, hamburger on a bun, or a hamburger with ketchup (Yes, ketchup spikes insulin), fries, or a coke, that causes a huge spike in insulin, way more than if you eat them separately.
Chicken with barbeque sauce, for example, causes a huge spike in insulin, so remove all condiments like sweet and sour sauce, barbeque sauce, salad dressings (a huge source of gluten and hidden sugars), ketchup, and other condiments that spike insulin, which you combine with your proteins. Stop eating sandwiches, period. As far as condiments go, mustard is okay, and you can create a good, non-insulin-spiking salad dressing with Dijon mustard and apple cider vinegar.
3. Go for Fattier Proteins Than Lean, Low-Fat Proteins
If you are buying a hamburger, you can choose 95% lean beef or 85% ground round, right? Go for the fattier meat! In fact, I reach for 80% lean grass-fed chuck. When you choose the fattier meat, this is better for insulin because fat tends to buffer insulin. Lean protein or lean meats, even protein powder like whey protein, tends to spike insulin more.
4. Avoid Excessive Protein
Large amounts of protein convert to insulin, so the ideal amount of protein is between 3 to 6 ounces.
5. Avoid Monosodium Glutamate (MSG) Like the Plague
MSG is a chemical that enlarges your taste buds to make food taste more savory. Basically, this exists to make bad food taste delicious. It’s typically there to disguise the flavors of poor-quality meat, bad cuts of meat, and aged and wilting vegetables.
All fast food places have MSG in their food, not to mention the MSG they use at Indian, and other restaurants. Take a dish called Peruvian Chicken or Kung Pao Chicken. These kinds of dishes generally have a ton of MSG. There’s also MSG in countless foods in the grocery store.
Here’s the problem with MSG, though. It spikes insulin by 200%. So, here you are, you consume this food and it tastes really, really good. But then all of a sudden, you’ve gained a bunch of weight, literally overnight, because of these huge insulin spikes it causes.
RELATED: Burn 450 Percent More Belly Fat
6. Don’t Get Stressed
The adrenal body type is the one with the belly fat and the poochy belly. That visceral fat is triggered by cortisol, which is a stress hormone. But cortisol doesn’t directly increase fat; it works through insulin, and stress increases insulin. When you reduce stress, you reduce insulin and the fat storage process.
7. Avoid Too Frequent Meals
Eating too frequently, like 5 to 6 times a day versus 2 or 3 times a day, creates 24-hour insulin spikes. Eating lots of little meals or snacks, whatever you call them, leads to weight gain and fat storage. Why? Well, all this eating leads to a constant spike in insulin, right? Every time you eat, you spike insulin.
It doesn’t matter what you eat, from grazing at night or eating between meals. Eating spikes insulin. This is why you want to avoid snacking and try to eat your meals farther apart. This is called the intermittent fasting method which I discussed in my other videos and in a book I will tell you about later.
Will These Tricks Cause Weight Loss for Everyone?
Now, some of you will attempt following this advice, and you’ll lose weight but not fully reach your goal because there’s a condition that prevents you from getting 100% results. This is called insulin resistance. Insulin resistance is a consequence of insulin becoming dysfunctional — damaged to the point it doesn’t work anymore.
To explain how insulin resistance happens, it’s when the body begins resisting insulin when there’s too much of it — too many insulin spikes because of eating things like sugar, refined carbohydrates, and fast food. When insulin is always present, the body begins resisting it and blocking it. In fact, people with insulin resistance have 5 to 7 times more insulin than normal people.
The problem is, if you ask a doctor to test you for insulin resistance, your glucose levels appear normal, but you have very high insulin levels and the doctors never check that. You have to take a fasting insulin test. A fasting glucose test is completely different, and it’s the wrong test. Insulin resistance is a pre-diabetic state, and it does not show up until it’s too late or when you’re already a diabetic.
Symptoms of Insulin Resistance
Take note of the following symptoms of insulin resistance:
- You have belly fat despite the number of sit-ups you do. You cannot lose belly fat no matter what.
- You are encountering severe weight loss plateaus or are stuck at a set weight, no matter how much you diet and eat healthily.
- When you eat carbohydrates, you feel better. This is because it reduces your stress, and you become less cranky.
- You crave sugar and carbs.
- You feel the need for a nap after lunch.
- You suffer from brain fog, dementia, and absent-mindedness, and you start lacking the clarity of focus, especially when you don’t eat.
- You have worse eyesight, especially as the day progresses. Think about a diabetic. Diabetics go blind. Why? This is because the blood sugars need to be normalized to feed the eye. Over time, high blood sugar actually damages both the retina and the layer on the back of the eye, where images are captured to be sent to the brain. Since insulin resistance is a pre-diabetic state, you could have vision problems well before diabetes.
- You are not satisfied after you eat. Wanting something sweet after you eat? Why? Well, your cells have become insulin resistant. They are blocking insulin from being absorbed into the cells to fuel them, and they are starving. Yet, you’re gaining all the weight. You’re starving and fat.
- You need to urinate in the middle of the night. Wherever the sugar goes, the water goes. You might have water retention or just peeing in the night once or more than once. That is a clear pre-diabetic symptom of insulin resistance.
- You have a swollen belly as the day progresses. If the belly becomes more and more swollen as the day progresses, that is insulin resistance.
So, as you can see, insulin resistance creates a lot of problems. There are also dangerous long-term side effects of it, such as:
- Heart disease
- A fatty liver -whether or not you drink alcohol, because fatty liver disease comes from insulin
- High blood pressure = too much insulin
- High cholesterol - Insulin converts sugar into cholesterol and triglycerides.
- Stroke - connected to high levels of insulin
- Dementia - This is actually caused by plaquing in the brain, and that’s from insulin.
- Alzheimer’s Disease - This is caused by amyloid plaques from too much insulin.
Insulin is the common denominator of so many health problems today.
What Do We Do About Insulin Resistance?
To treat insulin resistance, the strategy is actually very, very backward. This is because we’re not trying to treat a disease or to treat weight loss, but we’re trying to fix a broken system before it causes a lot of health problems. See, medicine, specifically healthcare, is the management of symptoms. They’re not curing the health problem behind the symptoms. They’re not making you healthy. What’s missing in healthcare is the health part.
What I know is you must first get the insulin and the hormone system fixed before you can lose weight. Can you do it with food alone? Maybe. Nutrient density can help with insulin resistance because eating nutrient-dense foods helps you improve your mitochondrial function and increase your energy levels to help you overcome insulin resistance. It also helps prevent constant cravings your body produces because it wants more of key nutrients and vitamins it’s not getting.
Mitochondria Definition: Rod-shaped organelles that can be considered the cells' power generators, which convert nutrients and oxygen into adenosine triphosphate -- the chemical energy that powers the metabolic activities of the cell.
Better Soil Can Help with Insulin Resistance
You could manage insulin resistance and high insulin levels with food if we had better soil. Maybe, if you have all organic food from fertile soils, you can assure these foods were grown on soils loaded with minerals and vitamins, then you could probably do it.
But, we don’t have these kinds of soils in the U.S. Our soils are stripped of nutrients and trace minerals, and no one is getting the nutrition they need from store-bought vegetables sold by a few major corporations who are growing anything but clean, organic, nutrient-dense crops. In the U.S., our soils are so depleted that we are not getting the nutrients that are super important for weight loss and health, such as potassium and magnesium.
See, in the 1900s before the industrial revolution and the concomitant production of industrial seed oils, wheat, and processed foods, nutrient content in our food was so much higher in America than it is now. You can actually research the United States Department of Agriculture Recommended Dietary Allowances then and find that it was much higher. Now, in Europe, people are thinner than Americans. I believe it’s because their soil is richer with nutrition.
Even in Africa, they don’t have teeth problems like we do, and they have perfect bone structure. In America, we have all kinds of teeth problems from a lack of minerals in our soil. That is related to the richness of the soil. Minerals make the soil rich. The minerals are necessary for the vitamins to be made so the plant can pull the minerals from the soil and make certain vitamins with them. Your food is only as healthy as the soil it grows on. Period.
Potassium and Its Importance
Let’s just take one mineral insulin is dependent on - potassium. There is no way we can get enough of it in our food today without hard work because potassium is something you need in large quantities. You need 4,700 mg every single day.
Now, you might say, well, I’ll eat a banana a day. But, bananas only have 300 mg! So, how many bananas does it take to equal to 4,700 mg? You’d have to eat 15 bananas every day. What will that do to your weight?
Let’s say avocados. Avocados (whole ones) have about 800 mg of potassium, but we need 5 a day. Again, that is a huge amount of calories in the diet.
What you need is 10 cups of vegetables every single day to get your potassium. Dark green vegetables like beet greens and other dark greens are the richest in potassium. A lack of potassium can wreak havoc on our insulin levels and energy and can cause massive cravings if we don’t get it in the diet somehow. All of which exacerbate weight loss or fat loss at every turn. Why? Again, it’s because our soils are so depleted.
Welcome to America. You’re consuming empty nutrition. Remember, growing up, how all the vegetables used to taste really, really good, like a tomato? Today, they taste like water? Have you ever wondered why flowers have no scent anymore?
This lack of minerals, vitamins, and salts in our soils is causing our endocrine system to suffer and is creating massive deficiencies in our body and, especially, in our glands. So, I did some research to find a remedy grown on organic nutrient-dense soils that could provide enough nutrition to make us healthier and to help prevent insulin resistance. It’s wheatgrass juice powder, but you need wheatgrass from grass grown on nutrient-dense soils, like what I have at my store.
Why Wheatgrass Juice Powder?
How can wheatgrass juice powder help? This is because wheatgrass juice powder has some amazing properties for stabilizing blood sugar levels and healing insulin resistance. It’s rich in all important vitamins, potassium, and other important trace minerals. Plus, it’s more cost-effective than buying lots of liquid wheatgrass juice, as one teaspoon is equivalent to 6-10 shots of wheatgrass or one tray of wheatgrass, 12 inches by 20 inches.
So, one teaspoon equals one tray of wheatgrass.
- It’s 100% organic.
- It contains no gluten.
- It’s completely non-GMO.
- It has no preservatives.
It’s grown on the ancient sea bed of an old ocean floor that has all the old trace minerals and salts our soil is devoid of today. When wheatgrass is grown on that nutrient-dense soil, then you get all the minerals in the plant. In fact, the only other place that has that type of soil is where volcanoes are.
If you go to the health food store, you’ll get wheatgrass juice grown on a bed of fiber, so you don’t get near the nutrition. See, the plant breaks down the minerals or rocks, converts them into a plant-based mineral, and makes them 15,000 times smaller than an actual salt or rock. So, it is 100% absorbable.
The other cool thing that’s unique about the type of wheatgrass juice I have is that it uses a special dehydrating process that’s not even dehydrating, called bioactive dehydration, but it’s not like the typical high heat dehydration. It’s only heated at a lukewarm temperature. So when it comes out, it’s basically raw, which means all the delicate enzymes are preserved. It’s like drinking pure health.
It’s a great alternative to coffee because it really brings your energy up and makes you feel healthy right away. It’s wheatgrass juice powder, not wheatgrass powder. If you think of how much more concentrated juice is than grass — by eating a concentrate of the juice, you’re getting the pure, low glycemic index, low sugar, super-concentrated, nutrient-dense healing material in one teaspoon.
It saves you time from blending or juicing. It’s really convenient. You just mix it with water, stir, and drink. Plus, I recently upgraded the powder and added a new type of organic wheatgrass called kamut. Kamut wheatgrass has additional health benefits. It’s loaded with an antioxidant called selenium. It’s also loaded with amino acids and essential fatty acids.
This ancient wheat berry was used by Egyptians long ago, and now, we’re bringing it back because of its nutrient density — which is off the map. I wanted it to taste delicious, so I added an organic lemon flavor to it and just a hint of Stevia so it would be slightly sweet. It has a very refreshing flavor with no aftertaste.
It’s also pretty cost-effective because if you get actual wheatgrass in a shot, that costs about $2.50. So, we’re comparing one teaspoon that is 6 to 10 shots of wheatgrass, which in a shot form would be $25.00. With my wheatgrass juice powder, 6 to 10 shots translate into only $0.50 to $0.66!
Also, there is some really good research on wheatgrass. Even the chlorophyll in wheatgrass juice powder helps support healthy blood sugar and insulin levels. So, here’s your next step: Make a decision and click the 'Order' button below. The first one will be shipped out right away.
You’ll even get a free shaker bottle (which you need to make a really smooth wheatgrass juice drink) if you get 3-6 bottles. Since I didn’t add any chemicals, you’re going to need the shaker. I’ll also throw in a free book titled How to Burn Fat and Boost Your Metabolism, a condensed version of all my recommended actions in one great summary. It also contains great recipes that are fast and easy to do.
FAQs About Wheatgrass Juice Powder
1. Does it have a bitter aftertaste like wheatgrass juice?
No. It’s lemon/stevia flavor makes it taste amazing.
2. Is it made with gluten?
No. It is 100% gluten-free.
3. Can I mix it with protein powder?
Certainly. It makes the juice taste better, too.
4. Can I give it to my kids?
Yes. They will love the lemony taste.
5. What does it taste like?
It tastes like a satisfying lemon drink.
6. What’s the best time to take it?
The feedback I’m getting is it’s a wonderful wake-upper in the morning and a great relaxing agent to help you sleep at night.
7. Where can I get the nutritional profile?
Go to my website under FAQ and Supplements, and you’ll find it as a download.
Follow the best practices in controlling insulin levels, plus do cardio or aerobic exercise regularly, alternate between high-intensity interval training and resistance training, stick to a high-fat diet, and get some wheatgrass juice powder juice to start healing your body from insulin resistance and, finally, begin losing the weight you deserve to lose and burn fat fast!
Do you have other questions on how to burn fat naturally? Let us know in the comments section below.
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Discover tips on how to burn fat and see more Fat-burning Advice from Dr. Berg Video Blog.
Disclaimer: Our educational content is not meant or intended for medical advice or treatment.
Editor’s Note: This post has been updated for quality and relevancy.
*Any comments on our blog or websites relating to weight loss results may or may not be typical and your results will vary depending on your diet and exercise habits.
***Always consult a professional before making any significant changes to your health.