Do THIS Daily to Burn Fat (No Diet)
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.6 • 1.6K Ratings
🗓️ 18 April 2025
⏱️ 6 minutes
🧾️ Download transcript
Summary
It's very difficult to lose even one pound of body fat without changing your diet. If you eat junk food, you’ll have to burn even more calories to burn extra fat. Weight loss is 15% exercise and 85% diet!
You have to change your diet if you want to lose weight. There’s no way around it! Exercise improves fitness, muscle tone, and health, but it is not the key to weight loss and certainly won’t help you lose weight fast.
If you want to lose fat and not just water weight, you have to keep insulin low. Decreasing insulin will also decrease your appetite and cravings. To reduce insulin, you must go on a low-carb diet!
The carnivore diet involves eliminating all carbohydrates and eating meat, eggs, fish, and cheese. This simple diet can help you lose weight fast!
Intermittent fasting is the key to fat loss. It can also help with other health problems, such as inflammation, high blood pressure, diabetes, and depression.
Remember, carbs block fat burning. You can lose weight without changing your diet, but it won't be much!
Dr. Eric Berg DC Bio:Dr. Berg, age 60, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Transcript
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| 0:00.0 | how to lose weight without changing your diet one bit. Let's first talk about exercise, jumping rope. |
| 0:07.9 | At rest, you're burning about 50 calories, but when you're jumping rope, you burn about 560 calories per |
| 0:14.4 | hour. One pound of fat is 3,500 calories. You would have to jump rope for 5.3 hours to burn one pound of fat. Let's say we wanted to walk off one pound of fat. You burn 340 an hour walking briskly, which means you would need to walk 10.2 hours. Next activity is laughing. For every 10 minutes of laughing, you can burn off an extra 40 calories. To burn off |
| 0:39.3 | one pound of fat, you're going to have to laugh for about 14 and a half hours. Let's move on to the |
| 0:43.9 | next one. Fidgeting, you can actually burn an extra 50 calories per hour. Just by fidgeting for |
| 0:50.1 | 70 hours, you can burn off one pound of fat. Moving right along to the ice bath, when you go into an ice bath for 15 minutes, you can burn off one pound of fat. Moving right along to the ice bath, |
| 0:54.8 | when you go into an ice bath for 15 minutes, you can burn an extra 250 calories. But if you're |
| 1:01.4 | between, let's say, 45 to 50 degrees Fahrenheit, spending 14 sessions, which is basically doing |
| 1:08.8 | it every day for two weeks, you could potentially lose |
| 1:11.3 | one pound of fat. |
| 1:13.0 | The reason why you burn fat is your body has to maintain this core temperature. |
| 1:17.9 | So it's going to do whatever it can to keep you warm and it's going to generate a lot |
| 1:21.8 | of heat. |
| 1:22.9 | And that's how you burn calories when you do the ice bath. |
| 1:26.0 | You'll actually hear that if you breathe faster, |
| 1:29.4 | okay, you can even burn more calories. To burn one pound of fat, you're going to have to breathe |
| 1:33.6 | deeply for about 291 hours. Let's get to the next one. Sex. That's right. You can burn more |
| 1:40.5 | calories with sex. You can actually burn four calories per minute. For every one hour of |
| 1:46.0 | sex, you are burning 200 extra calories. So if you wanted to burn an extra pound of fat, you'd have to |
| 1:52.8 | spend 14.58 hours of constant sex to burn off that one pound. Donating blood, when you donate blood, your body has to then |
| 2:02.7 | make up that loss of blood. So it has to generate more energy to make up that blood. And so you can |
| 2:08.9 | burn up an extra 350 calories. In 14 sessions of donating blood, you can lose a pound of fat. As you're |
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