Thread by @HumanUpgrade_

This is beer belly.

And if you don’t fix it, it strangles your organs inside out, triples your risk of heart attack & diabetes, and rewires your hormones to keep getting fat.

Here’s how to fix it:🧵

1. Fix your insulin

Belly fat is a hormonal issue, especially insulin resistance.

Here’s how to reset it:

• Cut added sugar & ultra-processed carbs
• Eat protein + fiber at every meal
• Walk 10–15 min after eating
• Stop snacking all day

Stable insulin = unlocks fat burning.

2. Build muscle to raise your metabolism

Muscle mass declines with age, and with it, your ability to burn fat.

• Focus on compound lifts (squats, deadlifts, presses)
• Train 3–5x/week in the 8–12 rep range
• More muscle = more calories burned at rest

Muscle is metabolic armor.

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3. Use cardio after weight training

The order matters.

• Lifting mobilizes fat from storage
• Cardio burns it (oxidation)

Do 30–45 mins of steady-state cardio (heart rate 120–140 bpm) after weights, 3–5x/week.

That’s how to make cardio actually work.

4. Sleep like your life depends on it

Because fat loss hormones are made during sleep.

• 7–9 hrs per night
• No caffeine after noon
• Keep your room cold, dark, and silent
• Sleep/wake at the same time daily

Poor sleep = higher cortisol = more belly fat.

5. Eat in a slight deficit—without starving

No extreme diets needed.

• 20–25% below your maintenance calories
• Use 1–2 refeed days/week to prevent metabolic slowdown
• Focus on protein, fiber, and whole foods

You don’t need less food. You need better food—and consistency.

6. Manage stress like it’s a drug

Chronic stress = chronically elevated cortisol = belly fat locked in place.

• Daily walks, nature, or breathwork
• Short breaks from screens and devices
• Boundaries with toxic people

You can’t outwork hormonal chaos.

BONUS:The fastest way to destroy belly fat: Fasting.

Hack:
• 14–16 hr fasting window (skip breakfast or dinner)
• First meal = high protein, low refined carbs
• Light walk or coffee during fasting window = boosts fat oxidation

Fasting allows body switches to fat as fuel.

If you want 100% all-in-one natural ingredient fat burner, try this:

It's a game changer for me.

lvnta.com/lv_5NOcwOBnVYM…

Beer belly (especially visceral fat) is the result of:

• Chronically high insulin from too many carbohydrates
• Inflammation driven by seed oils and processed foods
• Increased cortisol from stress

The fat you eat does not go straight to your belly.

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