If you’ve hit a weight loss plateau—don’t give up! Find out how to lose stubborn fat with these helpful tips.
The Technology of War by Sun Tzu:
DATA:
Electrolyte Powder: 🛒 OR
D3 & K2 Vitamin: 🛒 OR
Nutritional Yeast Tablets (B Vitamins): 🛒 OR
Natural B1 Vitamin: 🛒
Chewable Vitamin C Complex: 🛒 OR
Keto Essential Aminos: 🛒 OR
Keto on Steroids:
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Healthy Keto® Diet:
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Amazing Benefits of Prolonged Fasting:
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Sleep:
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Carnivore Diet:
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How to Reduce Stress Naturally:
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Insulin Resistance:
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0:00 Introduction: How to burn belly fat
1:30 Things that can inhibit weight loss
4:03 How to lose stubborn fat: Tip #1
5:12 Tip #2
7:40 Tip #3
9:24 Tip #4
10:25 Tip #5
12:30 Tip #6
13:02 Tip #7
15:06 Tip #8
16:10 Tip #9
17:00 Tip #10
20:10 Learn more about weight loss plateau!
I’m going to walk you through the key things that can hold you back from losing weight, and we’re going to talk about how to lose stubborn belly fat.
Remember the key principle: It’s not "lose weight to get healthy." It’s "get healthy to lose weight."
How to burn stubborn fat:
1. Do the ketogenic diet
• Bring your carbs as close to zero as you can
• Do Healthy Keto®, not dirty keto
• Check your food labels
• Do keto with intermittent fasting
2. Do intermittent fasting
• Do OMAD or one meal every other day
• Do periodic prolonged fasting
• Take electrolytes, sea salt, B vitamins, vitamin D, and vitamin C—add amino acids if doing prolonged fasting
3. Get quality sleep
• Do physical work
• Exercise
• Make your room cooler
• Block out any extra light and avoid blue light before bed
• Take vitamin D, zinc, and vitamin B1
• Try to sleep an extra 30 to 60 minutes a day
4. Fix your gut issues
• Try the carnivore keto diet
5. Reduce your stress
• Do physical work
• Go on long walks in nature
• Take vitamin B1
• Take ashwagandha
• Get plenty of vitamin D
6. Fix existing health conditions
• Research and address the condition naturally
• For inflammatory conditions, get plenty of vitamin D
7. Correct any liver problems
• Take TUDCA
• Take choline
• Consume cruciferous vegetables and fermented vegetables
8. Reinforce your genes
• Exercise
• Do prolonged fasting
• Try cold therapy
• Use a sauna
9. Improve insulin resistance
• Take apple cider vinegar in water
• Take cinnamon
• Take berberine
• Take vitamin D
• Exercise
10. Exercise
• Don’t overtrain or exercise over soreness
• Do enough exercise to create stimulus and soreness
• Be consistent
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Give these weight loss tips a try—I think they’ll really help you lose stubborn fat. I’ll see you in the next video.
46 responses to “How to Lose That LAST 13 lbs of Stubborn Fat”
Sleep is always a problem for shift operators.
@Anna M. I was covering both morning and overnight shift recently due to being short staffed, then my health began to suffer. I decided that my health is way more important and that life is too short to make myself sick for the sake of the workforce, so I had to leave my job. I found Dr. Berg a couple of months ago and have been following the healthy Keto diet. My body hasn’t felt this good in years. Looking for work right now, but excited with finding a job that will compliment the new balance that I’m trying to strike in my life.
@TheSeekingIsOver similar what happens in our hospital. Working during the day and taking call backs in the night and weekends. It is too much.
@Olebull93 I understand your problem well. I worked 3rd shift for 35 yrs. Eating same time or around the same time everyday helps.
I work all 3 shifts. I find midnights are more taxing as I get older..
@Pwrcritter that’s rough! I worked some caregiving and everyday was a different shift. I had to leave that’s just too demanding. I feel for you and wish you the best. I’ve retired but still miss working!
Wow Doc! As usual, perfect timing. I am breaking through the dawn phenomenon by OMAD and keeping carbs close to zero. I have 10-15 lbs left to lose to be at my ideal weight 180 lbs. Down originally from 225, I’ve been stuck between 189-197 for 2 or more years. Even doing OMAD, but I wasn’t doing HEALTHY Keto. I decided 2 days ago to get down to 185 by Christmas and I plan to do healthy Keto, OMAD, occasional extended fast, ACV/Lemon, Electrolytes and start exercising. Already down from 197 to 191 which is where my body seems to fight back. But I’m feeling great after getting into ketosis and I have more energy than I’ve had in months. BTW, long time diabetic T2 on Berberine, wish me luck, and thanks for another timely video.
Good luck! It really does work
Did you start using Berberine while on Metformin, or quit Metformin completely before starting on Berberine? Good luck. You are doing great.
@donneone I think I quit metformin and started Berberine, but it’s been about 7 years and I don’t remember exactly. Just check your blood sugar before and after every meal and learn what spikes it. Mine could be good all day but 200 when I wake up. Hopefully healthy Keto will fix it.
What do you eat per day?
I’m actually in that final stage of losing weight and I face some of these probs, the worst are stress, and the other prob is finding keto alternatives when I’m on the go and there is no time to prepare keto snacks before leaving, yet I will try to stick to OMAD for the next 2 weeks. Thanks for the info Dr Berg 😊
No snacks!
@shagbark54 yes I’m trying my best to stick to that. That’s why I’m doing one meal a day nowadays.
Cold water immersion really helps to burn stubborn fat dramatically. It helps to convert metabolically-inactive ‘white’ fat cells into metabolically-active ‘brown’ fat cells.
I’m surprised Dr. Berg didn’t list high intensity interval training (HIIT). That’s what helped me to lose the most stubborn subcutaneous fat.
What kind of hiit did you do? I’m having the same problem and need to lost at least 10 more pounds
exercise under no.10
@Brandy M
I did wind sprints. Instead of my usual 30 minute jog, I took the last 15 minutes and sprinted all out for 15 seconds, then walked for 45 seconds. Repeated this for 15 minutes.
It helps to have a watch with seconds.
I did this 2 to 3 times per week. My body needs a few days afterward to recover.
Thank you so much for this information! I’m going to work on a few of these that I haven’t been doing.
I’m 64, female, and about 3 months ago I was 190 pounds. Kind of resigned to not losing weight since I had tried natural ways to no avail. Then I heard about your Baja Gold salt. I started using it in my food, but also nibbling on it whenever I felt hungry.
To my surprise I lost five pounds! At first I thought the scale was broken!
I’ve kept up eating better, usually 1-2 small meals daily and the the salt. I’m now at 165!
I’m forever grateful for your Baja Gold salt!!!
Down 54 lbs. Keto OMAD and fasting. Off all diabetes and cholesterol meds. Feeling amazing. Thank you for all your informational videos
That’s amazing! Congratulations! Dr. Berg would love to hear about your success! Please use this link to upload your story:
https://www.drberg.com/add-client-success-story
Dr. Berg’s Support Team.
That’s absolutely awesome! Good for you!
@Diana B Thank you!! 💗
@Dr. Eric Berg DC Thank you. I filled it out 🙂
The long term approach is appreciated for dialing in your specific needs. It’s the difference between involvement and commitment when keeping to a plan. Realize the holidays can be a vector for setbacks but this season can also be your way to plan the next move. Having taught the Edward Demming model of improvement (aka Total Quality Management) I learned results over time is continually monitored but those minor adjustments bring you closer to a goal. Here’s to your goals! May they be exceeded!
How to burn stubborn fat:
1. Do the ketogenic diet
• Bring your carbs as close to zero as you can
• Do Healthy Keto®, not dirty keto
• Check your food labels
• Do keto with intermittent fasting
2. Do intermittent fasting
• Do OMAD or one meal every other day
• Do periodic prolonged fasting
• Take electrolytes, sea salt, B vitamins, vitamin D, and vitamin C—add amino acids if doing prolonged fasting
3. Get quality sleep
• Do physical work
• Exercise
• Make your room cooler
• Block out any extra light and avoid blue light before bed
• Take vitamin D, zinc, and vitamin B1
• Try to sleep an extra 30 to 60 minutes a day
4. Fix your gut issues
• Try the carnivore keto diet
5. Reduce your stress
• Do physical work
• Go on long walks in nature
• Take vitamin B1
• Take ashwagandha
• Get plenty of vitamin D
6. Fix existing health conditions
• Research and address the condition naturally
• For inflammatory conditions, get plenty of vitamin D
7. Correct any liver problems
• Take TUDCA
• Take choline
• Consume cruciferous vegetables and fermented vegetables
8. Reinforce your genes
• Exercise
• Do prolonged fasting
• Try cold therapy
• Use a sauna
9. Improve insulin resistance
• Take apple cider vinegar in water
• Take cinnamon
• Take berberine
• Take vitamin D
• Exercise
10. Exercise
• Don’t overtrain or exercise over soreness
• Do enough exercise to create stimulus and soreness
• Be consistent
Thank you Dr Berg!! 🐱👍🏿
Thank you for saving me 20 minutes! Have a blessed day 💕
Thanks to you too. 💋
4 out of 10 said vitamin D, go for a walk outside! Get back to nature, it truly does relax you.
@I Am Lovedit’s already in the video description !!
Thank you
Dr Berg, I really appreciate the time stamps, and clearly noted and summarized subject details you put in the Data Description box. You give us so much useful information, and being able to go back and easily find where you presented certain info using the guide is very helpful. Thanks for all you do for our health and lifestyle.
I haven’t had trouble with weight, because I avoid heavily processed carbs, but I could improve my sleep!
Thank you, always.
Omg! I was actually struggling for that extra 5kgs from last one and half months, as i lost 25kgs in 6 months through your videos Dr.berg.And here you are once again to help me. Thanks a ton again. God bless you
Dr Berg I want to thank you from the bottom of my heart for saving my life without ever having met you. I am so grateful for all of your videos that have taught people like me how to do the keto and fasting properly. It did in fact save my life! I had an abdominal hysterectomy done November 15th, I almost died on that table had it not have been for me changing my life with keto because I was very unhealthy before. I had to get a blood transfusion because I lost 4 pints of blood. I am now on liquid iron and back on keto and fasting. What types of vitamins, nutrients, and minerals should I be consuming?
This video covers every question, it’s very useful. Thank you Dr Berg for putting all of this in one video. We all face stressful situations throughout our lives, ranging from minor annoyances like traffic jams to more serious worries, such as a loved one’s grave illness.
This guy is a boss… I have lost 2 stone equivalent to to 12 kg of fat in three months. From following his advice regarding intermittent fasting and ketogenic dieting with moderate exercise.
The biggest factor to all this was doing a three day(72 hours) water fast… the second day was the hardest but some himalayan salts into my water kept my wits alive. This literally shocked my system into ketosis.
Don’t be afraid… I decided to go through with this as physically and mentally I was in a bad place so giving something new a try wasn’t going to make my life any worse… amazing overall transformation thanks Dr. Berg!
I agree the 72hr fast is key. I did a rolling 72hr fast which is 3 days water with some pink salt only, next day OMAD and repeat I did this for 1 month and lost 55lbs and never gained it back sticking to clean Keto. I lost all cravings for processed carbs. My sleep also improved dramatically
@Patrick Mosley yeah brother, it’s magic how the carb cravings have vanished… I used to binge on crisps and dip every night with biscuits and sweets thrown in for giggles… my cupboard still stocked but I have zero desire to look in there.
I really enjoyed this video Dr Berg. It hit home in many ways. I’m at this point in my health journey where I need to take it to the next level. I really enjoyed the Art of War and guitar playing analogies! I’m a piano teacher as well so slow is faster:) Master strategies at the right time! Thank you for this one!
Hi Dr Berg, so I recently discovered your channel and would like to know what type of diet should I focus on for stubborn tummy and chin fat? I’m also a little Chubby on the face and chest but lower body and arms are perfect. So far I cut off sugar this week. Thanks 🙏🏽
What pushed me through a plateau was: longer fasts of 48 and 72 hours while reducing stress and improving sleep. I thus achieved my weight goal in 25 months of healthy Keto & IF. Having done that, I just set my *new* weight goal to be 12 pounds lower (why not) which I expect to be possible in 1 year’s time, applying these 10 steps you listed. Thank you for this.
I have 8 more to go and have hit the big stall! Thank you, came at a much needed time!
☝🏼✍️
Perfect timing as I begin my 3 day water fast 🤗. Thank you Dr. Berg.