Visceral Fat: The Fat You Really Want to Lose

Visceral Fat: The Fat You Really Want to Lose

Now that you understand that body fat isn't all the same, I want to spend some more time talking about the type of fat I especially want you paying attention to:

Visceral fat.

Visceral fat is the fat stored deep inside your belly, including fat around your internal organs and fat that can accumulate in and around organs such as your liver and pancreas.

You may look in the mirror and simply think:

“I have a big belly.”

But I want you to understand that what's happening inside your abdomen matters too.

That's why losing excess visceral fat isn't simply about looking better.

It's about improving what's happening inside your body.

And if you start looking for advice about reducing visceral fat, you're going to hear a lot of recommendations.

Mainstream Advice

Here is the type of advice you're commonly going to hear:

<w:tblPr><w:tblW w:w="0" w:type="auto"/><w:tblCellSpacing w:w="15" w:type="dxa"/><w:tblCellMar><w:top w:w="15" w:type="dxa"/><w:left w:w="15" w:type="dxa"/><w:bottom w:w="15" w:type="dxa"/><w:right w:w="15" w:type="dxa"/></w:tblCellMar><w:tblLook w:val="04A0" w:firstRow="1" w:lastRow="0" w:firstColumn="1" w:lastColumn="0" w:noHBand="0" w:noVBand="1"/></w:tblPr><w:tblGrid><w:gridCol w:w="2867"/><w:gridCol w:w="6493"/></w:tblGrid><w:tr w:rsidR="00450BE0" w:rsidRPr="00875A59" w14:paraId="732EE51A" w14:textId="77777777" w:rsidTr="00846642"><w:trPr><w:tblHeader/><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="0F87A38E" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Mainstream Advice

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="619A2FF6" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>What You're Told

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="6918167F" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Regular Physical Activity

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="5C23F04F" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Do aerobic exercise and resistance training.

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="0FD72655" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:lastRenderedPageBreak/><w:t>Eat a Balanced Diet

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="4BE637B0" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Eat whole foods, fruits, vegetables, lean proteins, and whole grains.

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="600EE10D" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Increase Fiber

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="35DCA955" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Eat more soluble fiber for satiety and gut health.

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="089B4095" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Manage Stress

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="47094176" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Reduce stress through things such as meditation or yoga.

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="1712498B" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Get Adequate Sleep

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="339C0900" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Aim for around 7–9 hours of sleep.

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="4721A52C" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Limit Alcohol

<w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="70CA69B7" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>Reduce excessive alcohol consumption.

That's the mainstream approach already included in the material for this guide.

I'm not telling you that exercise doesn't matter.

I'm not telling you sleep doesn't matter.

I'm not telling you stress doesn't matter.

But when someone is significantly overweight and carrying a large amount of abdominal fat, I personally don't want to make their first plan unnecessarily complicated.

I want to start with things they can actually change.

That's why my approach is to keep it simple.

My Advice: Keep It Simple

<w:tblPr><w:tblW w:w="0" w:type="auto"/><w:tblCellSpacing w:w="15" w:type="dxa"/><w:tblCellMar><w:top w:w="15" w:type="dxa"/><w:left w:w="15" w:type="dxa"/><w:bottom w:w="15" w:type="dxa"/><w:right w:w="15" w:type="dxa"/></w:tblCellMar><w:tblLook w:val="04A0" w:firstRow="1" w:lastRow="0" w:firstColumn="1" w:lastColumn="0" w:noHBand="0" w:noVBand="1"/></w:tblPr><w:tblGrid><w:gridCol w:w="7089"/></w:tblGrid><w:tr w:rsidR="00450BE0" w:rsidRPr="00875A59" w14:paraId="1BF166FD" w14:textId="77777777" w:rsidTr="00846642"><w:trPr><w:tblHeader/><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="04E9E48B" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>My 10 Steps

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="1708BE1F" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>1. Eliminate ultra-processed foods

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="50CB9D45" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:lastRenderedPageBreak/><w:t>2. Stop drinking sugar

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="4A4F61C5" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>3. Stop drinking alcohol

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="179EDB88" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>4. Reduce carbohydrates

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="183D7F25" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>5. Avoid vegetable seed oils

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="59CD7AFA" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>6. Eat mostly fatty red meat, egg yolks, and seafood

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="30F310B6" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>7. Work toward vigorous exercise

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="3F653769" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>8. Spend time outside and get morning sunlight

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="389589F3" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>9. Track your progress

<w:trPr><w:tblCellSpacing w:w="15" w:type="dxa"/></w:trPr><w:tc><w:tcPr><w:tcW w:w="0" w:type="auto"/><w:vAlign w:val="center"/><w:hideMark/></w:tcPr><w:p w14:paraId="53B6F6EF" w14:textId="77777777" w:rsidR="00450BE0" w:rsidRPr="00875A59" w:rsidRDefault="00450BE0" w:rsidP="00846642"><w:pPr><w:jc w:val="both"/><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr></w:pPr><w:r w:rsidRPr="00875A59"><w:rPr><w:rFonts w:ascii="Times New Roman" w:hAnsi="Times New Roman" w:cs="Times New Roman"/><w:b/><w:bCs/><w:sz w:val="32"/><w:szCs w:val="32"/></w:rPr><w:t>10. Be patient and repeat

Those are the ten steps already established in the PayToCommit material.

Now let's go through them.

This may be the simplest step, but it could also be one of the hardest.

Be patient.

Your visceral fat didn't appear overnight.

Your source material emphasizes that it may have accumulated over years or even decades, so you shouldn't expect it to disappear in a few days or weeks.

You're going to have plateaus.

You're going to have days when the scale doesn't move.

You might have a day when you eat something you weren't planning to eat.

That's when I want you to remember what we talked about earlier:

Cheating can become a guardrail.

Don't judge yourself.

Don't say:

“I ruined everything.”

Notice what happened.

Learn from it.

Remember why you started.

Correct your direction.

Get right back on track.

The existing visceral-fat material ties this final step directly back to that guardrail philosophy: patience, consistency, tracking, and returning to your plan when you get off course.

Keep the Entire Approach Simple

When you put everything together, I don't want this to feel like a hundred things you suddenly have to remember.

Start with your food.

Stop drinking your sugar.

Remove alcohol.

Reduce your carbohydrates.

Follow the foods you've chosen for your plan.

Start moving.

Get outside.

Track what's happening.

You don't have to do everything perfectly.

You need to do the important things consistently enough and long enough to make progress.

And when you make a mistake?

Get back on track.

That's where the PayToCommit philosophy fits perfectly.

You didn't simply say:

“I'd like to lose weight.”

You chose a goal.

You gave yourself a deadline.

You put something meaningful on the line.

Now you're giving yourself a simple plan to follow while you work toward honoring that commitment.

Simple = Success. Commitment = Accountability. Accountability = Results.

PayToCommit — Where You Put Money on the Line to Lose Weight by a Deadline.