The #1 Easiest Way to Lose Belly Fat (GUARANTEED)

解説は後程追記

それでは今日もYouTube英語を楽しんでいきましょう！

00:00
if you're serious about losing belly fat
00:02
i bet you've already started cutting
00:04
your calories or you're about to start
00:06
and even though you can restrict your
00:07
calories and track every last gram of
00:09
food that goes into your mouth
00:11
to eventually burn the fat from all over
00:13
your body including your midsection
00:15
the truth is that tracking and
00:16
restricting calories can be incredibly
00:19
difficult to sustain
00:20
over time of course that doesn't change
00:22
the very well-known fact that to lose
00:24
weight and belly fat
00:25
you have to be in a calorie deficit this
00:27
is the whole reason why so many trainers
00:29
have their clients count their calories
00:31
to begin with
00:32
and counting calories can definitely
00:33
help you reduce the size of your waist
00:36
because it'll help you ensure that you
00:37
are in fact in a calorie deficit
00:39
at all times however many people may not
00:42
want to count calories for the rest of
00:44
their lives and there's a huge portion
00:46
of people that simply
00:47
don't have the time or desire to do it
00:49
at all on top of that even if someone's
00:51
great at counting calories in the
00:53
beginning
00:54
within a matter of weeks or months
00:56
chances are very high that they're no
00:57
longer tracking their calories and
00:59
macros
01:00
anymore and even if you do track
01:02
everything
01:03
calorie counting doesn't inherently make
01:05
dieting easier
01:06
you'll still struggle with hunger
01:08
cravings that'll make it very difficult
01:09
to stay on track
01:10
as time goes on but the good news is
01:13
that you don't have to count calories to
01:15
lose weight
01:16
even though it can be very beneficial
01:17
for some people there is another way
01:20
an easier way and that's something known
01:22
as an optimized ad libitum diet
01:24
and for many of you i'm sure you're
01:26
wondering what an ad libitum diet is
01:28
well ad libitum is latin for as you
01:30
desire or at one's pleasure
01:32
in other words ad libitum dieting means
01:34
you can eat as much food as you want
01:36
i know it might sound crazy but stick
01:38
with me so you don't track your macros
01:40
but instead you eat
01:41
based on hunger now given the fact that
01:44
you must be in a calorie deficit to lose
01:46
weight
01:46
it may seem impossible to reduce your
01:48
belly fat and get slim
01:50
without focusing on your caloric intake
01:52
but that's not true
01:54
by following a set of guidelines most
01:56
people can lose belly fat without
01:58
tracking calories and without
01:59
experiencing constant hunger and you do
02:02
that by eating foods that are highly
02:04
satiating
02:05
in other words you want to follow a high
02:06
satiety meal plan
02:08
and here's why we can view appetite as
02:10
something that's more or less
02:11
genetically fixed
02:12
you may have a big appetite you may have
02:14
a small appetite or like most people you
02:16
probably fall
02:17
somewhere in the middle of that spectrum
02:19
now imagine your appetite as a tank and
02:21
pretend that to fill your tank
02:23
you need to fill it with a hundred units
02:24
of food per day each food you eat fills
02:27
a certain amount of that appetite tank
02:29
and some foods fill the tank
02:30
more than others now once you've reached
02:32
those hundred units you'll feel full and
02:35
satisfied but
02:36
if you don't reach that amount you're
02:37
going to feel hungry and you'll want to
02:39
eat more
02:40
the beauty of all this is that different
02:42
foods have different satiety values
02:44
in other words some foods satiate hunger
02:46
better per calorie supply than others
02:49
if you only eat foods that score high on
02:51
the satiety index
02:52
which is a ranking of the most satiating
02:54
foods if you were to only do that you
02:56
would reach that 100 unit mark of
02:58
fullness earlier than if you were
03:00
consuming foods that weren't very very
03:02
satiating
03:03
that's why a high satiety diet causes
03:05
you to consume fewer calories while a
03:07
low satiety diet promotes overeating
03:09
for example here's a reference from a
03:11
study that shows the satiety value of 38
03:14
foods
03:14
one thing the study found is that
03:16
potatoes are seven times more satiating
03:18
than croissants
03:20
so even though both potatoes and
03:21
croissants are relatively fast digesting
03:23
carbohydrates
03:24
you're going to feel a lot fuller eating
03:26
potatoes over croissants
03:28
so when you place people on an ad
03:30
libitum diet their aim is to eat based
03:32
on food volume
03:33
let's say for example they're choosing
03:35
between having four ounces of pasta rice
03:37
or potatoes
03:38
since potatoes have anywhere from
03:40
one-third to half the amount of calories
03:42
that are found in most grain products
03:44
they can provide an easy way
03:46
to reduce your calories without
03:48
impacting hunger so much
03:49
we can find the exact opposite with
03:51
sugar which has almost no effect on
03:53
satiety at all
03:54
it won't help you feel any fuller than
03:56
you were before you ate it and that's
03:58
why sugary foods
03:59
and the calories they provide tend to go
04:01
on top of the calories
04:02
that people have already taken in for
04:04
the day on the other hand
04:06
if you simply make your diet more
04:08
satiating
04:09
that tends to automatically reduce your
04:11
caloric intake
04:12
that's why research shows that
04:14
increasing your diet satiety
04:16
index is a reliable way to lose fat
04:18
without having to track your calories or
04:20
feel starved
04:21
on top of that a high satiety ad libitum
04:24
diet has been found to be more effective
04:26
than the nhs
04:27
standard care weight loss program in a
04:29
one year long study
04:30
the nhs or the national health service
04:33
is responsible for setting standard
04:34
dietary recommendations for weight loss
04:36
and even so participants following an ad
04:39
libitum diet got better results despite
04:41
the fact that they were able to eat as
04:43
much as they wanted as long as they
04:44
followed the specific guidelines of
04:46
choosing foods that were still
04:48
satiating so now the one question is
04:50
what makes a diet satiating
04:52
well there are quite a few factors that
04:54
determine the satiety index of a food or
04:56
a diet and i want to give you guys the
04:58
top four
04:59
that have the most significant impact
05:01
and number one is eating a diet with a
05:03
high food volume
05:04
that's right food volume is the primary
05:06
driver of satiety
05:08
there are low energy density foods that
05:10
will provide far fewer calories when
05:12
eating 100 grams of that food versus 100
05:15
grams
05:15
of a more calorically dense food so you
05:17
can eat more of these low energy density
05:20
foods while still burning more fat
05:22
instead high energy density foods like
05:24
donuts cheeseburgers and fried foods
05:26
are worse from a body weight management
05:28
perspective especially when you take
05:30
hunger into account
05:32
eating too much of these foods tends to
05:34
cause an excessive
05:35
energy intake due to their high caloric
05:38
value you can only eat a small amount of
05:40
them before you exceed your calorie
05:41
target
05:42
so with these calorically dense foods
05:44
you have to choose between either
05:46
exceeding your calorie intake just to
05:48
feel full and satisfied
05:49
or staying under your calorie target but
05:51
due to a lack of overall food volume
05:54
you're going to be feeling hungry
05:55
meanwhile the main reason why low energy
05:58
density foods are so
05:59
filling is because they simply take up
06:01
more space in your stomach
06:03
for a given amount of calories that in
06:05
turn activates the stretch receptors in
06:07
your gut
06:08
which signals to your brain that it's
06:09
time to stop eating
06:11
that's why there's a method sometimes
06:13
used on obese men
06:14
and women where they implant a silicon
06:17
balloon and blow it up inside their
06:18
stomachs
06:19
to reduce their hunger and aid fat loss
06:22
since having less space in your stomach
06:23
leads to an automatic reduction
06:25
in calorie intake so you can create this
06:28
effect without some unhealthy invasive
06:30
procedure
06:31
just by focusing on foods that supply
06:33
the fewest calories
06:34
per 100 grams and you'll see superior
06:37
fat loss results because your diet will
06:38
be more
06:39
satiating the second thing that highly
06:41
influences satiety is eating foods that
06:44
are high in protein
06:45
foods high in protein raise various
06:47
satiety hormones such as peptide yy
06:50
cholecystokinin and glp1 while at the
06:52
same time lowering the hunger hormone
06:54
ghrelin
06:55
so consuming more protein tends to lower
06:57
your calorie intake
06:58
automatically in one study for instance
07:01
researchers
07:02
raised the protein intake of their
07:03
subjects from 15
07:05
to 30 percent of their daily calorie
07:06
consumption then they evaluated how that
07:09
influenced factors like energy intake
07:11
and body weight
07:12
the results showed that consuming more
07:14
protein led the participants to consume
07:16
on average 441 fewer calories per day
07:19
which produce an average weight
07:21
reduction of 11 pounds in 12 weeks
07:24
now the third thing you can do is add
07:25
foods with a higher fiber content
07:28
because this is an effective way to
07:29
lower caloric intake on an ad libitum
07:31
diet as well
07:33
that's because fiber reduces hunger and
07:35
causes you to stay full for longer in
07:37
between meals
07:38
for example data shows that for every 14
07:40
grams of extra fiber you eat
07:42
add libidum energy intake drops by
07:44
around 10 percent
07:45
and 10 of your calorie intake is saving
07:47
you hundreds of calories
07:49
the best way to make sure that you're
07:50
getting enough fiber is by eating a lot
07:52
of vegetables
07:53
vegetables are low in calories but
07:55
highly satiating
07:56
fruit can also be an excellent option
07:59
especially fruits like apples
08:00
raspberries and
08:02
pears which score especially high in
08:04
fiber so feel free to include multiple
08:06
servings of fruit per day
08:08
finally the last guideline is to do your
08:09
best to choose foods with a high
08:11
viscosity
08:12
as a rule of thumb viscous or solid
08:14
foods are a little better at satiating
08:16
hunger than those with a low viscosity
08:18
for example whole oranges satiate hunger
08:21
better than the same product
08:22
processed into orange juice that's why
08:24
it's better to stick to whole foods over
08:26
liquid foods if you're on an ad libitum
08:28
diet
08:29
however with that said if you're in a
08:31
rush or if you're simply feeling too
08:32
tired to cook
08:33
you can throw some vegetables and some
08:35
fruit into a blender
08:36
and still fill up your stomach quite a
08:38
bit helping you avoid making bad
08:40
decisions when hungry
08:41
i've mentioned this before as a great
08:42
strategy to quickly deal with hunger
08:45
even though you won't meet the high
08:46
viscosity guideline
08:48
when you make a smoothie in a blender
08:50
you'll still keep the fiber and you're
08:52
still consuming vegetables that have a
08:53
very low energy density
08:55
remember to still use common sense
08:57
obviously just because a cookie is more
08:59
solid than a vegetable smoothie
09:01
doesn't make it a better choice and as a
09:04
side note i definitely don't recommend
09:05
juicing because
09:06
as opposed to blending you lose almost
09:09
all fiber
09:10
so based on what we've covered i want to
09:12
give you a step-by-step action plan to
09:14
lose weight and belly fat moving forward
09:16
first of all avoid the foods that have a
09:18
poor satiety index due to their high
09:20
energy density some of these foods can
09:22
be surprising
09:23
nuts are a perfect example even though
09:26
you can of course portion these into a
09:28
plan
09:28
where you monitor your calories or you
09:31
can portion by only allowing yourself to
09:33
have a limit like a handful
09:35
if you're on an eat when you're hungry
09:37
type of diet nuts are definitely not the
09:39
best snack because they tend to have
09:41
around
09:41
600 calories per 100 grams and research
09:44
shows that they are no more satiating
09:46
than baked goods
09:47
with the same macronutrient content so
09:50
we can find
09:51
other examples with grains beans and
09:54
pulses which all tend to have a poor
09:56
satiety index
09:57
and they usually don't reduce energy
09:59
intake any more than white bread
10:01
while these foods may have a bit more
10:03
protein and fiber than white bread
10:04
the energy density is the same making
10:07
them about as poor of a choice for
10:08
reducing ad libitum calorie intake as
10:11
white bread
10:12
and of course as mentioned before sugar
10:14
is one of the worst for helping satisfy
10:16
hunger so
10:17
do your best to eliminate sugar the
10:19
second thing that you're going to want
10:20
to do
10:20
is choose foods with a high satiety
10:23
index due to their low energy density
10:25
i want to show you guys a site that will
10:27
be linked up in the description below
10:29
this site provides an outline of what
10:31
200 calories of a particular food looks
10:34
like
10:34
as you can see you can eat much more
10:36
celery or carrots than you can eat fruit
10:38
loops or even peanut butter power bars
10:40
before you reach that 200 calorie mark
10:43
since food
10:44
volume is the primary driver of satiety
10:46
focus on foods that are higher up on the
10:48
list
10:49
try to eat at least two to three cups of
10:51
fruit and vegetables per day
10:53
aiming to have a higher percentage of
10:54
vegetables than fruits
10:56
for most people it would be even better
10:58
to aim to eat even more
11:00
so around four to five cups of combined
11:02
fruits and vegetables per day
11:04
doing that would reduce total calorie
11:05
intake by a lot
11:07
which is often enough to promote weight
11:08
loss all on its own
11:10
in fact a study found that when
11:12
overweight people eat two cups of
11:14
watermelon daily
11:15
which by the way is a highly satiating
11:17
food they generally end up consuming
11:19
fewer calories than before
11:21
causing them to lose more fat over time
11:23
on the other hand
11:24
if they ate the same number of calories
11:26
in the form of cookies they would end up
11:28
overeating and gaining fat in this study
11:31
on top of eating more food with a higher
11:33
satiety index
11:35
there are three final things that i want
11:36
you to do to make this work
11:38
first get at least .73 grams of protein
11:41
per pound of body weight per day
11:43
as mentioned throughout previous videos
11:45
this amount helps you
11:46
optimally combat diet-induced muscle
11:48
loss while also helping you control
11:50
hunger
11:51
you can technically eat more protein
11:53
than that amount but
11:54
that likely won't further reduce hunger
11:57
this is due to a phenomenon actually
11:59
called the protein
12:00
leverage theory second drink half a
12:02
liter of water before
12:04
every meal studies have shown that water
12:06
helps to fill you up
12:07
and one study in particular showed that
12:10
when participants drank half a liter or
12:12
about one plastic bottle of water 30
12:15
minutes before breakfast they ate on
12:17
average
12:17
13 fewer calories in other words downing
12:20
a glass of water before meals can assist
12:22
with fat loss
12:23
because it'll help you naturally eat
12:25
less and finally the third thing is to
12:27
do your best to try not to eat your
12:29
meals in front of a computer screen
12:31
television or around another form of a
12:33
distraction
12:34
that's important because we consume on
12:36
average 10 percent more calories
12:38
when we're eating while distracted not
12:40
only will doing this make you enjoy the
12:42
food that you're eating more
12:43
but it'll also help benefit your
12:45
waistline that about wraps it up guys i
12:47
really hope that you
12:48
enjoyed this video if you have make sure
12:51
you subscribe to the channel
12:52
also if you're looking for a
12:53
done-for-you program that includes a
12:55
customizable diet plan as well as a full
12:57
workout plan
12:58
that can be done at home as well as in a
13:00
gym and comes with a trainer to help
13:02
guide you through
13:03
the entire process and on average is
13:05
helping my clients lose
13:07
twenty pounds or five percent of their
13:08
body fat in only six weeks
13:10
then click the link below in the
13:11
description or you can visit my website
13:13
directly at gravitytransformation.com
13:16
i'll see you guys soon