11 Steps to Lose Belly Fat | Dr. Josh Axe
Hey, guys, Dr. Josh Axe here, doctor of natural
medicine and founder of draxe.com.
In this video, I’m going to share with you
my 11 steps to lose belly fat fast.
And if you’re a person that maybe you’ve worked
out or been on a diet and you can’t really
lose that fat that sticks right here, I’ll
be going over exactly what you need to do
in terms of the best diet, the best supplements,
the best exercises to get rid of the belly
And I know this works because I’ve done it
I’ve worked with thousands of patients, helping
them lose fat and keep it off for good in
an all-natural way.
Number one, you’ve got to eat more fat-burning
And really, remember this.
Here’s sort of the secret ingredient.
You need to get fiber, protein, and healthy
fat, those three things, in every single meal.
So fiber, protein, healthy fat, and I would
also say phytonutrients is sort of the other
So fiber, we know, helps cleanse the colon,
we know it helps you detox, and really, it
helps you stay fuller longer.
So number one, you’ve got to get fiber in
Number two, you’ve got to get protein.
Protein is what you’re gonna turn into muscle,
and muscle actually burns body fat and what
keeps your metabolism elevated.
Number three, healthy fat.
You want to switch your body from being a
sugar burner to a fat burner, so consuming
a diet where your body’s actually burning
more fat and you’re eating a lower amount
of carbs is typically better for the body.
And then, number four, you want to get plenty
of herbs in your diet, things like turmeric,
cayenne pepper, ginger, basil.
These herbs actually contain compounds that
activate fat-burning things within your body.
For instance, cayenne pepper contains capsaicin,
a compound that’s thermogenic that actually
helps you burn body fat.
So again, by getting in every meal fiber,
protein, healthy fat, and some type of herb,
it’s actually gonna help you burn fat and
What this might look like is for a breakfast
smoothie, you might put in one scoop of bone
broth protein powder.
There’s your protein.
You might add in a tablespoon or two of chia
There’s your fiber.
Then you’re going to add in some healthy fat,
maybe a little bit of coconut milk, and then
herbs, you’re going to add in maybe some cinnamon
and ginger there as part of that smoothie.
But again, that’s an example of a perfect
meal that’s gonna help you burn fat.
Similar thing for lunch.
Salad, you’ve got a lot of lettuce there and
There’s your fiber.
You add in maybe some salmon.
There’s protein and fat.
Or chicken breast, there’s protein.
Some olive oil.
There’s your healthy fat.
And then sprinkle on some of the herbs, maybe
some dill, maybe some garlic, some rosemary,
Italian seasoning like basil.
Those are the type of meals that are going
to help you burn fat and burn it fast.
All right, let’s talk about what you’ve got
to avoid and get out of your diet.
Number two here, you’ve got to avoid sugar
If you’re consuming a lot of sugar and conventionally,
especially, processed grains, your body’s
going to store those as body fat.
So again, get rid of the sugar.
Listen, sugar is hidden everywhere.
Fruit juices, that’s sugar.
Wheat bread products, white bread products,
pastas, potato chips, all of these are processed.
They’re high in sugar or really quickly digestible
You want to get those things out of your diet
The number three secret to burning fat and
burning it fast is practicing mindful eating.
I had a great opportunity years ago to work
with some Olympic-level athletes, including
some of the world’s fastest swimmers, and
one of the things I noticed about them is
they were always looking to do . . . one of
them was a three-time Olympic gold medalist,
and he was always asking me, “Dr. Axe, what
do I have to do to swim faster and to recover
more and to have less inflammation in my joints?”
And he was very mindful in the way he ate.
And I know he was competing for Olympic medals,
but you know what?
We should be thinking the very same way.
“What do I need to eat in this meal to be
the very best I can be?”
Most of us ask the question, “What can I get
away with?” or “What can satisfy my sweet
rather than, “What do I need to eat to be
the best I can be?”
Start thinking like an Olympian when it comes
to what do you need to eat in being the best
you can be.
And a lot of this is just being conscious
of, “Am I eating organic?
Is this food natural?”
Again, eating foods that are real foods, that’s
something you want to make sure you’re doing.
Number four, intermittent fasting.
Fasting has been used for thousands of years
to support the body in burning fat and burning
it fast, and so one of the popular forms of
fasting that there’s a lot of research behind
today is intermittent fasting.
Now, most of us eat right when we wake up
in the morning and even do a snack before
With intermittent fasting, you’re typically
eating in-between, like, in maybe a six-hour
So what you’re going to do, basically, you’re
going to skip breakfast, and maybe your first
meal will be around noon or 1:00.
You’ll eat another meal around 3:00 and another
one at 6:00, but that be a very simple example.
Your first meal’s at noon, your second meal’s
at 3:00, your next meal’s at 6:00, or maybe
you’re just eating two meals a day, one at
1:00, one at 5:00 or 6:00.
But again, you’re giving your body a larger
period of time to cleanse, to heal, for your
organs to function, specifically, and it actually
allows your body to release more human growth
hormone, which, in turn, can help you burn
So again, intermittent fasting can be a great
way to burn fast as well.
Number five, HIIT workouts.
That stands for high-intensity interval training,
also known as burst training, or tabata workouts
also fall into this category.
HIIT training is exercising like a sprinter
rather than a marathon runner.
When you exercise like a sprinter . . . think
about a sprinter.
If you’ve seen some of those gold medalist
runners, they’re very lean, they’re very cut.
I mean, it doesn’t look like there’s an ounce
of body fat on them.
A lot of people today get on the treadmill,
they go at a slow, steady pace.
Think about what a marathon runner looks like.
Most of them actually do store some belly
They don’t have this ripped six-pack.
Versus sprinters, they’re so toned, they’re
You want to exercise like a sprinter rather
than a marathon runner or do a combination
of some weight training with burst training
or a high-intensity interval training, hands
down, the best way to burn fat.
One example of this could be getting on a
bike maybe in a spin class, and you go really
hard for 30 seconds, you go easy for 30 seconds.
Or going to your local track or on a treadmill,
you’re running for a minute, you’re walking
for a minute.
Those are some examples of doing that high-intensity
interval training that works for burning fat
Emotional stress will absolutely cause cortisol
to increase, which, in turn, can lower melatonin
production and human growth hormone, which
will cause you to store body fat.
So you know, reduce stress.
A great thing to do is go out in nature and
go for a walk.
One of the things I do is I go to my local
park and go for a walk out in nature every
You can also get out a sheet of paper.
On one side, write down all the things that
are stressing you out.
On the other side, write down all the things
that bring joy to your life that you love
Schedule in the things you love.
Take these things that are causing stress,
and find ways to get them out of your life.
By doing so, it actually helps you burn fat
in a hormonal manner.
Getting more sleep.
This is crucial.
I saw a recent medical study that showed if
you are getting less than seven hours of sleep
a night, or six hours less as well, what happens
is your body stores more body fat.
You’ve got to get plenty of quality sleep.
Go to bed earlier is really one of the keys
to doing that.
I recommend going to bed the very latest 11:00,
ideally closer to 10:00 at night or earlier,
and by doing that, you’re going to put your
body in a state to where you’re going to get
In fact, I heard somebody say once, every
hour of sleep you get before midnight can
count as double the amount of restful sleep
you’ll get during the night.
If you think about our ancestors, it would
get dark earlier and they would go to bed
probably an hour or so after it got dark.
They would wake up right before sunrise.
Today, we definitely go to bed much later
than we should be, but again, medical studies
have proven getting eight hours of sleep a
night of quality sleep can absolutely help
you burn fat and lose bad belly fat and weight.
Number eight, try a ketogenic diet.
Now, this is, again, causing your body to
switch from being a sugar burner into a fat
Every time you wake up in the morning, you
look leaner and more fit because your body
has been burning body fat even while you’re
sleeping at night.
That’s the key to the ketogenic diet.
You’re eliminating almost all carbs from your
diet, and you’re consuming lots of fat, a
small to moderate amount of protein, and a
little bit of fiber, and that’s really it
during your diet.
You also, during a ketogenic diet, you want
to get a lot of coconut oil in your diet,
a lot of avocado, a lot of healthy other fats
and oils like wild salmon in your diet, a
diet very high in fat.
By doing that, it’s going to help you burn
fat and lose weight, and if you want to learn
more about a ketogenic diet, I’ve got a great
Just Google search “Dr. Axe ketogenic diet,”
and you’ll find an article I’ve written online
there on my website, draxe.com.
Number nine, add metabolism boosters to your
I actually believe one of the best metabolism
boosters is bone broth.
Bone broth contains certain types of amino
acids that support metabolism.
You can actually get bone broth in a protein
powder form into a bone broth powdered protein
in a smoothie every single morning that’s
Also, certain herbs like capsaicin, which
is found in cayenne pepper, has a thermogenic
Cinnamon contains cinnamaldehyde, which is
great for blood glucose levels.
Ginger is very warming to the body.
It can help burn body fat as well.
And also doing adaptogenic herbs, such as
holy basil and ashwagandha, and rhodiola are
great for rejuvenating the adrenals and thyroid,
which, hormonally, can help you burn fat and
So again, add in more herbs to your diet,
add in some bone broth.
By doing that, that’s going to help take your
metabolism to another level.
Now, in terms of exercise, this is important.
I mentioned earlier you want to do a lot of
HIIT training or burst training, exercising
like a sprinter.
In addition, you want to do some weight training,
and you want to do some core workouts, where
you’re working your core.
But actually, the most beneficial type of
workout for burning belly fat is working your
largest muscle groups, such as your legs and
your back muscles.
You really want to burn fat, do lots of body
weight squats, so heavier weights or moderate
weights, but lots of squats, lots of dead
lifts, lots of lunges.
Working your legs in weightlifting actually
is going to help you burn fat and then also
doing larger muscle groups.
Like, your back has really large muscle groups,
your lats, your rhomboids, so doing pulldowns
and pullups or rows.
Those exercises are all great.
Again, legs plus core plus back are probably
the best overall workouts for getting that
six-pack or at least that really lean stomach
that you’ve always wanted.
And then, number 11, work out on an empty
Probably the best time to work out is you
wake up first thing in the morning and you
work out and then you eat after your workout.
But again, working out on an empty stomach,
especially first thing in the morning actually
can help raise human growth hormone, which
is amazing for anti-aging, but burning fat
all the time.
So again, if you really want to lose weight,
work out on an empty stomach and practice
these 11 steps.
Number one, remember, eat those fat-burning
Remember, getting healthy protein in your
diet, such as bone broth and wild-caught salmon
and chicken breast and grass-fed beef, getting
more healthy fats in your diet from coconut
and avocado, getting more fiber in your diet
from chia seeds and berries, and then remember,
getting lots of herbs in your diet can be
beneficial as well.
Eliminate and avoid sugars and grains.
Practice mindful eating.
Eat like an Olympian.
Practice intermittent fasting, so skip breakfast
Do HIIT workouts.
Get more quality sleep.
Try out a ketogenic diet.
Add metabolism boosters, such as cayenne pepper
and rosemary and cinnamon, those types of
herbs to your diet.
Work out your legs, especially, and your core.
And then, also, workout on an empty stomach.
These have all been medically proven to support
your body in losing weight fast.
And hey, if you’ve enjoyed this live training
video, hey, make sure to subscribe to my YouTube
I’ve got a lot more videos on here on burning
fat, losing weight, exercise, and fitness.
And hey, if you want to learn more, you can
also check out my website draxe.com.
Guys, I hope you’ve enjoyed this video on
11 ways to lose belly fat and to lose it fast.
Hi, Dr. Axe here.
I want to say thanks so much for checking
out this YouTube video, and also, don’t forget
to subscribe if you want to get more great
content on things like herbs, essential oils,
natural remedies, and how to use food as medicine.
Also, check out more of our content on my
Thanks for watching.