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Did you ever stop to think about your typical eating pattern? When it comes to food, we all have our likes and dislikes. But for many of us, meal timing and eating patterns are routine. We eat breakfast before starting our workday, grab a sandwich for lunch at noon, have dessert after dinner, and sprinkle in a few snacks and drinks throughout the day to pass the time and stave off hunger. Routines are comfortable and easy but are the ones you've established working for you? If you've been trying to lose weight without success, it might be time to reimagine your meals and meal timing. I discuss how to do that in this video. Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book Get My Salad Recipe: https://drbeckyfitness.com/500-calorie-low-carb-high-fat-salad-recipe/ **************** Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: https://www.drbeckyfitness.com/dr-beckys-0123-strategy/ Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/ Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/ For Products Shown in Videos: http://www.amazon.com/shop/beckygillaspy (affiliate/paid link) Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Join Dr. Becky on Instagram: @drbeckyfitness Join Dr. Becky on Twitter @DrBeckyFitness Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs More Videos by Dr. Becky: Giving Up Sugar is Hard. Here Are 5 Things That Help: https://youtu.be/Q6tUcJZeC4A 3 Ways to do Intermittent Fasting: http://bit.ly/2p8bchh What Can You Eat on a Low Carb Diet? (Full Food List) https://youtu.be/OHEHjGJgSnw 5 Low-Carb, High-Fat Foods to Eat Every day: https://youtu.be/ntJa3FSzZ08 How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-obecky-fitness-blog-archive/ Photo Credits: Classical Conditioning Diagram By Salehi.s - Own work, CC BY-SA 4.0, https://commons.wikimedia.org/w/index.php?curid=53458610 ************ Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

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In order to lose weight without exercise, the first place to start is by creating a nutritional plan that reduces the amount of processed foods in favor of fresh, healthy foods. Increase the amount of lean muscle mass in the body with help from a certified sports performance nutrition adviser in this free video on losing weight.

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Do you need cardio for weight loss? Cardio isn’t nearly as effective as most people think when it comes to losing weight and fat because of the constrained energy model. Most research has shown that people who start doing cardio without any changes to their diet tend to lose 20-50% of what they’d expect from the calories they’ve burned. What about doing more cardio to lose weight? Without changing your diet, you’ve probably got to do a whole lot of cardio for it to have a meaningful effect on fat loss. Which isn’t a very efficient or realistic approach for most people. The takeaway is that should think of cardio as a supplemental tool that you can stack on top of your diet to speed things up.  But how much cardio, exactly, should you “stack on top”? I sought the opinions of Alberto Nunez, an extremely knowledgeable coach and lifetime drug-free pro bodybuilder who’s known for getting into insane levels of leanness, and Lee Lem, a natural bodybuilder just a few weeks out from his show. Surprisingly, both said that by using either a longer or more aggressive diet, they didn't really need cardio to lose weight or get into crazy shape. But including cardio had its benefits. Alberto and Lee say maintaining a high daily step count helped them burn more calories and make sure they don’t get lazier as they get leaner. But now I wanted to find out, on top of daily steps, how much actual “cardio” is required to get really lean? Here's Alberto's take: "Usually the smaller the athlete, the more cardio we will have to do. It helps so they can eat a little bit more, which is obviously gonna help with the mental component to some extent.” But he also emphasized it’s lifestyle-dependent: "I've had people do nothing. Nothing. And usually, this has to do with the occupation that if they don't move, they just get fired. So servers, personal trainers, labor-intensive jobs, things like that." But for most of his clients, "7,000 steps on average as our baseline you have that set. I'd say most people, per week, are going to require 4 to 5 days of cardio to lose weight, ranging anywhere between 30 to 45 minutes.” This seemed to line up with Lee’s protocol as well. On top of 10,000 steps a day and lifting weights 4 times a week, he’s also doing 5x 30 minutes of cardio to lose weight. But remember, this isn't just to get “six-pack abs lean”. We’re talking shredded. And they don’t do this much cardio right away. Whenever fat loss has stalled, and they’re not making progress, that’s typically when they decide whether or not they should add more cardio. Now as for how much cardio per week YOU should aim for? What I’d recommend is start with Alberto’s recommendation of walking 7,000 steps a day as a baseline. Once you’re consistent with that, try adding in 2 to 3 20-minute cardio workouts per week. And although Lee and Alberto recommend cycling or the elliptical, you have plenty of other options when it comes to the type of cardio to lose weight. The key is to choose things you actually enjoy and can recover well from. Now, from here, once your body adapts and you reach a stall in your progress using your current routine, you can choose to either eat a little bit less or add a little bit more cardio or steps to continue losing fat. You basically repeat this process for as long as it takes for you to reach your desired level of body fat. But the last thing you want to do is start doing a bunch of cardio to lose weight during your diet and then stop cold turkey as soon as it’s over. Dr. Eric Helms says keeping some level of activity (7,000 to 9,000 steps per day and strength training 2-3x weekly) seems to prevent fat regain. This is why for long-term success, when choosing the type of cardio to lose weight, it’s so important to choose activities you can actually stick to.

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Why You Aren’t losing that stubborn Belly Fat🫵 Ladies, if you’re struggling to lose belly fat, you’re not alone. You’ve tried countless diets and exercises, yet that stubborn layer clings on and that belly fat just can’t seem to shift. It’s frustrating, isn’t it? 🥺 To feel like no matter what you do, that part of you refuses to change. It’s not just about aesthetics; it’s about how it makes you feel—nothing fits your, you feel less confident, discouraged, and sometimes, disconnected from your own body. Every time you look into the mirror you pick yourself apart… But here’s the thing: your belly fat isn’t just a physical barrier…. It’s tied to so much more—stress, hormones, and often, the unrealistic standards society places on us. You see, losing belly fat is more complex than just calories in vs. calories out. It’s about understanding your body, its needs, how you nourish your body and addressing those aspects of your life that dieting alone can’t fix. It’s time to take action, but not as you have before. Let’s tackle this together, with a plan that understands you—your life, your body, and your goals. A plan that’s about more than just belly fat, but about feeling strong, empowered, and vibrant. Are you ready to transform not just how you look, but how you feel? It’s not just about losing weight; it’s about gaining a life where you feel at your best, every single day. 📲DM me “ READY” for more info . . . . . #howtolosebellyfat #howtoloseweight #fatlossjourney #femalecoach #coachingwomen

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