Stress & visceral fat

Melt Stubborn Body Fat

Author

Dr. Li
October 22, 2024

Let’s get into my latest video, where I dive deep into practical, effective strategies that go beyond traditional dieting to address the root causes of stubborn body fat. Highlights from this episode:

  • The benefits of reducing meal size and practicing mindful eating

  • How natural intermittent fasting can boost your body’s fat-burning processes

  • Why eliminating ultra-processed foods is crucial for fat reduction

Not all fat is created equally. Fat is an organ system with important functions - but it can be harmful if excessive. Visceral fat, located inside the body around organs, is the dangerous kind because it can get inflamed and lead to chronic diseases. To reduce this harmful, visceral fat, here’s what I discuss:

  • Cut out ultra-processed foods. (11:26) These foods are packed with artificial ingredients—preservatives, colorings, flavorings—that your body doesn’t need. They mess with your metabolism and add to fat storage.

  • Extend your natural fasting period. (15:17) When you're not eating, your body burns stored fat for energy. A simple way to extend your fast? Stop eating after dinner, and then don’t eat breakfast right away in the morning. 

  • Practice portion control. (23:00) Most of us don’t need as much food as we think. A tip I always use: when you're serving yourself, try putting half of what you think you need on your plate. You'll likely be just as satisfied but with fewer calories.

  • Ditch sodas—both regular and diet. (26:02) Regular sodas are packed with sugar, and diet sodas? Well, the artificial sweeteners in them can mess with your gut health, and that's crucial for controlling fat and metabolism.

  • Move your body. (29:39) You don’t have to go crazy—just get on your feet and move more. Whether it's dancing, walking, or biking, it all helps burn calories and build muscle.

  • Lower your stress. (32:50) When you're stressed, your body produces cortisol, which makes it harder to lose weight and easier to gain it. So, find ways to chill out—deep breathing, a little meditation, or just spending time with friends and family can make a big difference.

  • Get better quality sleep. (39:44) Sleep is when your body recovers and your metabolism kicks into high gear. So, make sure you’re getting enough of it and practicing good sleep hygiene—avoid screens before bed and try to wind down early. Remember, it’s not about crash diets or over-the-top workouts. It’s about making simple, sustainable changes that will help you lose fat and improve your overall health. Let’s take this journey together! Watch the full video here.

Love your food to love your health,
— Dr. William Li