Today, I want to talk about the little things that can make the biggest difference when it comes to losing belly fat and losing weight. And once you understand how they work then you'll see that maybe they're not such little things after all. And then you can really take it to the next level and get lasting results as well as some nice health bonuses along the way. Perhaps the most important thing you can do is to eat shorter.
I know you've heard you're supposed to eat less and we'll get to that. And I'm also not talking about eating faster. I'm not talking about rushing through your meals. Eating shorter means that you eat your foods in a shorter time period in a shorter window of time. Why does that matter?
Well, let's say that you have your first meal at seven AM. Then as soon as that food hits your taste buds, your insulin goes up, your body has insulin just standing by ready to go. And what does insulin do? It is a storage hormone. Its purpose primarily is to take glucose blood sugar from the bloodstream and into the cell, and indirectly therefore because it's pushing sugar into the cell, it also promotes the conversion of glucose into fat because your body can only store a tiny amount of glucose as glycogen and then any excess is going to be turned into fat. We therefore want to think of insulin as a storage hormone as a fat storing hormone even though it primarily acts on glucose and any time. that insulin is high, it prevents fat burning. So if you're trying to lose weight, you can't really do that while insulin levels stay high.
Let's say that you have your last meal of the day at 9:00 PM and you have several meals in between again at 9:00 PM as soon as you eat, your insulin goes up a little bit but it's also going to stay up for a couple of hours until you have digested and processed through that food from 7 to 11, so your insulin stays mostly elevated meaning you are mostly in fat storage mode.
If you have those hours for your meals, that means for 16 hours, you're primarily in fat storage and for only eight hours you're primarily in fat burning. That's why it's so hard to burn fat and lose weight if most of the time you're in a state in a hormonal state where your body is storing more than burning. So they're in this example, you would be twice as long in fat storing with elevated insulin as you would be in fat burning, or 67% of the time fat storing 33% fat burning.
Now, let's say that all you do is you skip that last evening meal you have your last meal is dinner at five or six o'clock. You're basically going to be 12 and 12. You cut four hours or so off your feeding time, you extend your fasting time. That means you're in a 1 to 1 ratio before you are 2 to 1 ratio but just skipping one meal already gets you in a 1 to 1 between fat storing and fat burning or 50% of each. And then as your body gets used to that, you'll find it's pretty easy to also skip breakfast and you eat both your meals within a few hours. Now you have reversed that 2 to 1 ratio, so now you're fasting for 16 hours, you are allowing insulin to drop for a much longer period of time, and you're only in fat storing about 8 hours. So now, instead of a 2 to 1, you have a 1 to 2, you have improved the relative ratio fourfold. And let's say, you go a little further now and you eat one meal a day. And because that's a little bit bigger meal, it takes you full four hours to digest it before insulin comes back down, but you're in a 1 to 5 ratio instead of the 2 to 1 you had. Now you have improved the ratio between fat storing and fat burning 10 fold and you're in fat storing 17% and fat burning 83%.
This is much more important in losing weight and burning belly fat than calories alone because this allows you to get on a steady state of fat burning and it will stabilize your metabolism, money will stabilize your hunger. And now some people are going to say, I agree with that, that makes perfect sense but others are going to say, I disagree. I'm not sure that's how it works because I've heard other people say different things, so here's the problem with humans that we pick and choose.
Here's something we say, Yeah, that sounds right. And then we say, no, that doesn't sound right, and that's still okay, but most of that is based on preconceptions, that we filter our new experience based on our old experiences and that keeps us from letting in new information.
So a lot of people say, oh, I agree with this and I'll do that because it makes sense. But I want you to take it one step further, and I don't want you to do it because you believe it, I want you to do it because you understand it. I want you to be open-minded to listen a little bit broader to the things that you haven't adopted yet.
That once you understand them maybe you'll be more apt to incorporate them. Also a lot of people and a lot of teachers and a lot of books and a lot of videos, they have a very narrow focus and that's good to a point, but it's a problem to a large extent. Some people would say, I believe in nutrition. I read a book or, i heard about someone who changed something and they felt a whole lot better. So that is what i'm gonna do. I'm gonna stop eating junk food and processed food. I'm gonna eat better food and that'll be it. So is that person going to be better off?
Absolutely, Every time. Because if you give the body more of quality things it's looking for and you give it less of what it doesn't need and that interferes. You will always be better off. You will always be moving toward health. If you do that, would you have visible results? Well, maybe, maybe not. Maybe you haven't done enough, Maybe you haven't done it long enough. Maybe it will show up six months later and it's kind of irrelevant if you get any results yet. If you understand that you're doing something that your body is being helped with then you will always be better off. It's like a plant. It's always going to be better off with some water than no water, but water may not be enough because it also needs some sunshine.
So other people might say, I believe in exercise that I don't buy into all this nutrition, I think you can eat whatever you want. I'm just going to exercise as much as possible. And is that person going to be better off? Yes. Not if they do it to excess but in moderation the body has to have movement. It is not optional. It is a human requirement. Your physiology cannot be expressed optimally without regular movements.
If you move as opposed to don't move you will always be better off. You will always be moving toward health. Will you have visible results yet? The same thing, maybe, maybe not. Maybe it takes longer. Maybe it'll show up down the road. Maybe you need to do something else also.
The third person might read a book on meditation and say, I believe in meditation, that's what I'm gonna do. I'm gonna focus on my effort on that because I believe in mind-body interactions and that's how I'm going to fix it. Will they be better off? Yes, because they will help their body move toward balance and toward better health, but what we have to start understanding is the difference between necessary and sufficient. The body has an emotional requirements, it has nutritional / chemical requirements, it has structural mechanical requirements, those are necessary. So doing one is a good thing, but doing one may not be sufficient and you may also need to do it for a longer period of time.
This is why it's so important to understand what the body is looking for. Because too many people they try one thing for a week, and even though they were moving in the right direction, they didn't understand why they were doing it. So they lost interest before it ever had any effect. So I want to show you the bigger picture of what you can do every day.
Do this every day to lose weight fast and to lose belly fat fast. But then we also have to understand and remember that, what does fast mean? Well, it just means faster than no change because a lot of people have done yo-yo dieting for so many years they lost some weight they gained some weight and they've done this for 10 2030 years. And it worked while they were in their 30s and 40s but then their bodies just became so clogged up and so stubborn that nothing happened anymore. So in their 50s and 60s now, it seems like it doesn't matter what they do, nothing happens. So any change is faster than no change. And also we want to keep in mind that we want to sustain it long term and we want the body to be healthy. So we can always stress the body, we can always do extreme things for a short period of time and there may be some reason for that, like a longer fast is fine, but we have to find the lifestyle that we can sustain.
So losing weight fast means as fast as possible to sustain long-term healthy changes. So I don't care if someone else loses 60 pounds in three months, that's totally irrelevant for what's going to happen to you. You have to relate it to yourself and understand the variables and play around with them, but what I do want to show you is how you can take it to the next level because these different aspects of health are synergistic that if someone can get benefit by meditating, working on their emotional aspect and another person can get some improvement by working on their diet and another person can get improvements with exercise. What if you did all of them because they are all requirements. Here's another post on weight loss relates to health.