Lecture Notes: 7 Fat-Burning Strategies

Introduction

• Main goals:
  • Reduce belly fat
  • Burn fat
  • Lose weight
  • Address insulin resistance
  • Improve medical check-up results

Strategy 1: Fasting

• Fast by adding 4 hours of not eating after 6-8 hours of sleep.
• Eating window is shorter than the fasting window.
• Drink coffee, green tea, or apple cider vinegar to reduce appetite.
• Avoid overeating when breaking the fast.

Strategy 2: Protein Priority

• Protein is more satiating because of the high thermic effect of food.
• Important to consume protein at every meal.
• Protein needs measured by palm size (15-30 grams).
• Protein aids in muscle growth and development.
• Variation, combination, and rotation in protein consumption.

Strategy 3: Carbohydrates

• Choose natural, high-fiber carbohydrates.
• Avoid processed carbs and excessive sugar.
• Don’t eat "naked" carbohydrates; always pair with protein.
• Stay active after consuming carbohydrates.

Strategy 4: Fats

• Avoid cooking oils and margarine due to hazardous production processes.
• These oils can cause inflammation and body imbalances.

Strategy 5: Weight Training

• Weight training increases insulin sensitivity.
• Exercises to consider: push-ups, squats, planks.
• Weight training helps muscle sugar storage capacity.

Strategy 6: Cardio Exercise

• Look for opportunities to be more active (e.g., take stairs).
• Increase NEAT (Non-Exercise Activity Thermogenesis).

Strategy 7: Regular Breathing

• Regular breathing activates the relaxation response.
• Being close to faith, art, and nature aids relaxation.
• Acceptance and stress reduction are important for health.

Conclusion

• Implement strategies gradually (1-7 strategies).
• Focus on small progress for motivation.
• Always strive to improve health with these strategies.