Transform Your Body in 1 Week – Dr. Berg’s Fast Weight Loss Techniques
hey guys dr. Berg here in this video
we're going to talk about how to drop one size in one week
guaranteed okay there are five things you need to focus on we're taking all
the best strategies and putting them together okay number one this is a
technique it's a strategy using intrument intermittent fasting why
because every time you eat you raise insulin insulin is the common
denominator between whether you're going to lose weight or not lose weight
whether you're going to burn fat or not burn fat so if there's insulin too high
forget about losing weight so if we can eat less meals okay we're not talking
but less calories less meals less infrequent this is going to really help
you reduce insulin and help you lose weight so I'm gonna recommend two meals
okay you can spread them out equally maybe a late morning and then for dinner
okay so no snacking is in between because we don't want to raise insulin
when you eat protein 3 to 6 ounces not too much just enough a large amount of
vegetables because we need that because as we get into fat-burning you need to
flush all that fat out of your system and not do necessary like a high protein
diet we're doing a a moderate amount of protein a little bit smaller amount
we're actually doing a lot of vegetables okay and we're gonna add some fat it's
almost impossible to do this without adding some fat why because fat is one
of the only foods that will not raise insulin too much and so if we can
actually do fat it's gonna allow you to go longer even though there's more
calories we don't care about that we care about insulin we want to keep
insulin low so this is a really good combination of what to eat okay so we
have some protein vegetables fat all right no snacks to meals okay number two
you're gonna need to sleep most fat burning occurs when you are in deep
sleep you cannot do this with five to six hours of sleep you need eight hours
minimum now even if you have to get a nap that's totally fine if you can do
that but we need to go for eight hours there's two things I like to do to
enhance my sleep one is I do a lot of stretching before
bed number two I use this thing right here it's adrenal night formula this
stuff is very powerful it doesn't have any melatonin
basically supports the adrenal gland it chills out the adrenal gland normally
take one before bed I would take two to really get that eight hours of sleep you
won't feel groggy you wake up feeling refreshed and it'll enhance the sleep
okay so that's one thing the next thing is stress if you're going through stress
it's going to be a barrier because stress activates the hormone called
cortisol that blocks the fat burning so what we want to do is we want to list
all your stressors and it's probably gonna be related to people and avoid
those people for one week and you're gonna find surprisingly you will
actually lose more weight because if you keep running into this situation over
and over with these stressful people it's not helpful
I also recommend no watching the news for one week watch a comedy we eat a
book because we don't want to interfere that have a stress interfere with the
sleep we don't want that negativity and then we want to do long walks okay so we
want to walking is really good and just getting space so that's what we're gonna
do for stress there's a lot of other things but this will be helpful and also
how sleeping more will help stress as well now exercise you want to do high in
high intensity interval training that means that you want to work the whole
body right now I do a combination of bike when it's not too cold out and I do
sprints I do rock climbing I do deadlifts which with a good posture but
you want to find something that fits your interest but you want to do
something really high full-body upper and lower body short duration high
intensity but only do that every two days why because we want to get that
recovery all the benefits from exercise happens in the recovery you don't want
to do it every day unless you're really in shape and even every other day might
not be the best thing if you're been suffering from sleep and stress so it
really is kind of a juggle but twice I mean I've taken people in decrease the
frequency of their workouts and help them lose a lot more weight and it's
quite interesting how that you it's counterintuitive but it works on the
days you're not working out you're going to go for a long walks and just gonna
walk and just get space so that's what you're gonna do if you're
sighs nutrition seek help seek help why because seek help activates the thyroid
to speed up the metabolism only consume seek help in the morning take one or two
in the morning taking the little tablets and don't take them before you go to bed
because it'll keep you up at night potassium citrate now they have
potassium chlorate I'm gonna recommend you get potassium citrate and whatever
it says in the bottle 5 exit it's going to be like 99 milligrams so you're gonna
do 500 milligrams now that's not even hardly a dent into the potassium
requirements that you need because you need 4700 milligrams so why are we
recommending potassium citrate because as you're burning fat getting into a
ketogenic diet you you're gonna be losing a little bit of potassium we want
to put the potassium in potassium will lower the need for insulin potassium
will enhance your asleep potassium will prevent kidney stones potassium will
help relax the muscles and it'll actually help your energy so again I
normally don't recommend one individual mineral without the others in a
combination but we're just talking about dropping some serious weight and you
don't have to do this long-term just short-term and it's really difficult I
know it's hard to believe it's difficult for people to consume the amount of
vegetables that they need they need about 7 to 10 cups a day I'm trying to
get people to have even 7 cups a day so they're not getting their potassium you
need 7 to 10 cups of vegetables every day to get your potassium so we can
enhance it a little bit short-term but you're going to need to do at least 5 X
that ok so calcium potassium citrate the only contraindication would be if you
have kidney disease which is very highly unlikely so then you wouldn't want to do
that but it's you're gonna be fine nutritional yeast
why nutritional yeast you can get from the health food store it's loaded with
natural be vital mints it's going to handle kind of the stress it's gonna
help the excessive thinking it's gonna help
chill out the adrenal glands it's gonna tie everything in here but these are the
most powerful things that you can do now you
might have individual specific issues like bad mental cramps or a body issue
or whatever if you have a more complex case and you need more help I think the
most cost-effective way to do this is to do my membership site I have a
membership site that's very inexpensive and you get my guidance and I actually
give you lessons a little bit each time like you actually go through one step at
a time so it's not confusing because people get overwhelmed so I like to kind
of spoon-feed you so you can go from this point to this point slowly at your
own pace and you can get the knowledge get the results having me as a backup if
you have questions so I put a link below definitely check it out and I think we
would love to have you as part of a member so I hope this was beneficial
thank you so much for watching and click the link below
