7 Surprising Ways to Speed Up Fat-Burning (AND LOSE WEIGHT FASTER)

I’m going to share surprising ways to speed up fat-burning and stay in fat-burning mode.

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0:00 Introduction: Speed up fat-burning
1:40 How to tell if you’re burning fat
4:40 Things that affect fat-burning
7:20 How to burn fat fast
18:45 Check out my video on melatonin!

In this video, I want to give you all of the knowledge you need to lose weight, get into fat-burning, and stay in fat-burning.

Most people are running on stored sugar—they’re not tapping into fat. It takes between one to three months to become fully fat-adapted. But these tips can help speed up this process.

How to know if you’re fat-adapted:
1. You can go longer between meals without hunger
2. You no longer crave carbs
3. You’re energy is stable, and you have more energy
4. Your mental activity is enhanced, and your mood is elevated
5. You have increased endurance during exercise
6. You’re sleeping better

Different variables affect your ability to burn fat. But you have the ability to affect every one of these variables.

The more you control these factors, the more you can control your ability to burn fat, your metabolism, your quality of life, and your level of health.

How to speed up fat-burning:
1. Exercise
• Do HIIT only once or twice per week with plenty of recovery.

2. Take apple cider vinegar before bed
• Mix 4 to 6 oz. of water with 1 Tbsp. ACV and drink this about an hour before bed.

3. Improve your sleep
• Take vitamin D3 with vitamin K2 and B1 or nutritional yeast before bed, try a breathing technique (from my video), take a nap.

4. Lower your stress
• Take a long walk in nature, take nutritional yeast, expose yourself to infrared light, do physical work.

5. Stay consistent with lowering your carbs
• Don’t cheat on your diet, and check your A1C.

6. Do intermittent fasting
• In the beginning, consume more fat at the end of your meal to fast longer. Once you’re fat-adapted, reduce your fat. When you’ve hit your goal, add more fat to maintain your weight. Don’t go below 75 g of fat per day.

7. Consume nutrient-dense foods
• Do Healthy Keto® with quality nutrient-dense foods.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, 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.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. 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. Berg 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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Try these tips to speed up fat-burning.


  1. Sir, this is probably one of your finest videos! It explained everything clearly to me and as a result it will help me back to my health again. Thank you so much!

  2. I am really happy to know that going to the gym 2 out of the week is more beneficial than 3/4 times…..exercising and intermittent fasting is my primary focus…..my goal is to convert my fat into muscle😊

  3. I started keto Feb 2, with 18 hr fasting and 2 meals, I have lost 15 pounds but just a couple of inches. I will be 90 next month, and have been doing just regular exercises once or twice a day
    and I am a clean freak, so I am always cleaning something (lol). My icu was 8.5 and is now 4.7
    and Im totally in love with the keto plan, but sometimes I cant eat it all before I get full. I have a
    pacemaker, and had high blood pressure prior to starting keto, hoping it will be regulated now.
    Thank you for your videos, they have really been an inspiration to me.

  4. My fasting journey has been going gr8t! It will be three weeks since I started. I was at 198 ,I’m now at 186. My goal is 175 and will be 62 March 8th and living my best life. I have several co workers and friends following you now. Thanks and God Bless

  5. I’m down 25 lbs in like 5 weeks. I don’t snack at all. I eat only when hungry and cut out carbs as much as possible. I focus on fasting as long as possible between eating, however long it ‘feels’ good. I walk when I feel like it. 25 pounds to go…will be there by May. This is amazing.

  6. I started intermittent fasting in October and within 12 weeks , I’ve come down from 97kgs to 86kgs.
    Two days a week hiit exercise and 3 days a week 1 hour walking. I’ve reached my goal and will continue to stay between 80-85kgs.

    • @Nonedrinking 7-8 glasses of water daily and eating one meal a day is the key. Salmon , chicken , tuna salad . Smashed avocado with poached eggs. Also plenty of berries . As long as you don’t eat after 5pm you’ll be fine.

    • @Adem Ersoy What do I do? My schedule is waking up 1pm and going sleep 5am because I’m a night worker. Any advice?

    • @Top G if you can stop eating at least 4-5 hrs before going to sleep and go easy on bread, carbs and regular walks , would help a little. I’m no expert but the key is stop eating 4-5 hrs before bedtime.

  7. I have been following you and because of your advices I managed to lose 60 kg weight . I was 144 kg but now I am 84 kg . Thanks a lot doc ❤

  8. How to tell if you’re burning fat
    1. Able to go longer between meals without hunger
    2. No cravings
    3. Stable/ more Energy
    4. Enhanced mental activity: more focused, more concentrated, more creative, more stuff done. Cognitive function. Mood is elevated.
    5. More endurance when you exercise
    6. Sleep enhanced

    6/6 after 1-2 months of following Dr. Berg’s Advice from his videos.

  9. In my first week of IF. Learning not to snack, drink water when I’m thirsty and only eat when I’m “truly” hungry. Just this alone has helped keep my migraines at bay. These videos are a wealth of information, thank you for sharing! God Bless!!

  10. I’m 35y/m/Indian. Been working out for about a month and a half. And I exactly have all those mentioned in the video. More focused, more active, feeling sufficient and active with less hours of sleep, feeling less hungry.

    Absolutely loved this video. Great information. Love from India Eric!


  11. Thank you Dr. Berg. Mid-40’s, type 2 Diabetic (on your common meds and slow acting insulin) and started a week and a half ago between fasting and keto, already down 5lbs. First week was a struggle but I’m beginning to feel no carb cravings. Your videos (and help) are a Godsend. Already starting to feel better w/ more energy. Goal is to get off most of my meds within the next year.

    Trying to get my elderly parents on the same change as well.

  12. I’m 5’3 . Starting weight 189lbs. June 15,2022.
    Weight now july 16,2022 – 163lbs.
    Achieved with keto, intermittent fasting, and Monday Wednesday Friday workout routine. 💪

    • Yall calm down I lost 14 pounds in a month. I went from 147 to 133 pretty quickly. A lot of factors go into weight loss. Stop judging people.

    • @charlottesmom: 6 pounds in a month is amazing tho, he lost 20+ lbs but thats too much and can have problems. What you lost is really good tho, keep it up!

    • @『KITSU』 , 👍🏻Thank you. I’m down to 158 and still chugging along. Hope to reach goal by New Year but if not will still keep chugging along. It feels so much better to not have all that extra weight on me. 😊

    • @Amanda Harding , I think they are concerned that he lost so much so fast. I agree though that there are a ton of factors that go into how much you lose and how fast.

    • only think i cant rly get down well is the fasting. spent too much time on a usual 3 meals a day thing but my apetite has been slowing and i have been trying to cut to 2 meals a day around noon and 7pm ish

  13. Ive been doing intermittent fasting for the last almost 3 years. I’ve lost over 250lbs and counting, getting close to my goal weight. But i agree with everything you’ve described, from first hand experience.

    • @Ridgeymite do some research here on YouTube before you do it. But easiest way to start that I found, was to just set a hard stop time for eating at night and then wait 16 hours before eating again. So for me I started out by stopping eating around 9pm and then I can start eating around 1pm the next day.
      But everyone is different, some people do less than 16 hours and some do more.

    • @Ridgeymite you basically want to make sure in that period of fasting that you only have water, as rises in insulin can knock you out of your fasting state.

  14. It’s June 14th and I started the keto way on January 1st. I’m 6’2″ and my starting weight was 345lbs. I’m happy to say that I am down to 225lbs. and the difference in the way I feel is remarkable.

  15. I was having some alarming symptoms, swelled lower legs, joint pain, very low energy . I started your carb removal suggestion and no snacks between meals. ” WOW ” in one week an amazing difference. Thanks Doc . I’m ready for the next stage 😊

  16. 2 months on OMAD and keto… With some 48 hrs prolonged fasting….. Still learning….. . Down with 25 lbs of FAT. Working on the last 15 lbs. Loving the results… I no longer have headaches of any sort…. My period has noo pain and the flow seems quite regulated instead of over flowing on day two .. My energy level is at its peak… My face is glowing now… though on week 4 I was having some kind of rough cheeks with rash… Cant thank you enough Dr. Eric. I do understand how everything works inside the body now. May the most high bless you even more. We need more true Human’s like you. Much love from ETHIOPIA 🇪🇹

    • Poor people 2000 years ago had few food choices. You have many. Jesus was not a nutritionist. Think for a change. It could become a habit.

    • @SS90 Thanks for the reminder To UPDATE….. I am still doing OMAD …still feeling great…. Still no hunger… Still no headache… Still no pain…. Still eating yummy keto food…. and I have kept my word. I am down Total of 46 lbs the first 25 lbs in the first two months… Start weight 91kg ( 200 lbs) current weight 70kg ( 154 lbs) Maintaining, Glowing and Growing.

  17. I was addicted to opiates and benzos from age 17 to 34 with little chance of recovery. I started to intermittent fast and exercise and I’ve been clean for almost a year. I have turned my life around

  18. 1. Exercise Less (HIIT)
    2. ACV before bed
    3. Better sleep
    4. Lower stress
    5. Consistent with low carb
    6. Intermittent fasting
    7. Nutrient dense keto foods

  19. “doing physical work around the house is way more important to lowering stress than physical exercise”
    My new motto as a stay at home mom! Thanks, Dr. berg 👍

    • Stay At Home retired at 76, working out only needed muscles for home and garden care, plenty of protein and fats, very low carb! Perfect! Off all meds, perfect labs, perfect BP and pulse after many year’s hyperinsulinemia, fattyliver, etc., still slowly losing remaining excess fat after 32# fat gone, keeping muscle just fine.

    • 😭 I find housework highly stressful I hate it. Gardening is different, but housework is dirty, hot (ironing) mind numbing soul destroying work. Sorry. It’s like working in a menial job or in a factory.

    • @No One  Hi, I pick and choose and only do small segments of what is essential each day at 76, I haven’t ironed in decades…stay strong!

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