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How To Eat To Lose Belly Fat (3 STAGES)

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Rating: 4.5; Vote: 2

Belly fat is really easy to gain but seems almost impossible to lose. You re probably aware your diet is the key when it comes to belly fat loss. But you likely have no idea where to start to lose belly fat, let alone how to keep fat loss going for long enough to get rid of the most stubborn areas. Today, I ll share the ultimate 3-stage belly fat diet plan and show you, in a step-by-step manner, what to eat to lose belly fat and how to keep that going until your belly fat is gone. For good. The first stage of the belly fat diet plan is designed to kickstart the fat loss process and keep it going until you get to about 15% body fat. Throughout this stage your hunger levels will be low, your risk of muscle loss will also be low, and physiologically it will be the easiest stage to get through. You only need to focus on 2 things: calories and protein. First, calories. Create what s known as an energy deficit to start forcing your body to burn body fat for energy. You can do so by consuming less calories than your body burns every day. To find the appropriate energy deficit for your body, take your bodyweight in lbs and multiply that by anywhere from 11-13. The number you get will be a rough estimate of the amount of calories you should eat every day. To hit your goal calorie intake, focus on what s known as low calorie density foods. But before that, there is one more factor you need to pay attention to for successful belly fat loss. Although eating fewer calories than your body needs will help you lose weight, you want as much of that weight loss to be from fat rather than muscle. This is where a higher protein intake comes in. As for how much protein you should aim for, a good recommendation for relatively heavier males in this stage who are at a higher body fat is to eat 1g/cm of your height. Focus only on calories and protein, and if you re consistent, you'll be able to get your body fat all the way down to 15%. But at this point is when you ll likely need to refine your approach to continue getting results. This is where Stage 2 comes in, which involves going from 15% down to 12% body fat. By this point you ll be hungrier, your fat loss will have slowed down, and you ll be at a slightly greater risk of muscle loss. This is where most people get stuck. There are two things that will help you overcome this to get rid of your belly fat. First, you need to get more precise with your approach. Start tracking your daily calorie intake more carefully if you haven t. Second, start addressing your carb and fat intake. Although healthy fats are needed in your diet, on a gram per gram basis, fats contain more than twice as many calories as carbs do. An effective approach is thus to keep your protein intake high as is, but lower your daily fat intake to the lower end of what s recommended for general health. This is about 20-25% of your daily calorie intake. As a result, you ll now have room to introduce more carbs into your diet. Make these two tweaks and if you re consistent, you ll be able to get down to around 12% body fat which will help you to lose belly fat. This is where stage 3 comes in. This is the most difficult stage. First off, not only will you very likely have to be accurately tracking your calories everyday, you ll also want to ensure your daily meals are making the best use of the limited calories you have. At this point your hunger levels will be the highest they ve been. So most of your meals throughout the day will need to come from high volume foods that will help you stay full for less calories. This also means that you ll need to be more disciplined when it comes to social events and dining out. Lastly, ask yourself if the sacrifices are worth it. While getting leaner than this will provide a bit more definition and cuts, it not only requires a lot more sacrifice, but for many people that s when daily energy levels and strength will start to be negatively affected. So while you definitely can get to 10% body fat by pushing through with what you ve learned, consider hanging around at a higher level of body fat first, be proud of how far you ve come, and realize that the extra push just may not be worth it especially if you can t maintain it. Overall guys, the strategy when it comes to your nutrition (i. e, what to eat to lose belly fat and how to keep that going) is actually quite simple. The hard part is staying consistent with it. You have to be clear about your goals and then find what you personally enjoy and can stick to consistently.
Date: 2022-09-11

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Comments and reviews: 14

Bret
Thanks man! I like your approach. I appreciate you getting right to the point.
I'm 53 yrs old 5'9 and fluctuate between 180 and 190 lbs. I'm in the 20-25% body fat. I drive a truck for a railroad to make my living, and live on the road 9 days at a time. In my 30s to mid 40s I maintained 14 to 12% body fat. I've begun brisk walking 2. 5 - 3 miles a day and sporadic lifting. I'm going to apply what you've taught here about diet and pay closer attention to protein intake.
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Chef
My goal is 12-15% body fat to have visible abs, but not too lean because one of your previous videos mentioned that some body fat percentage is required for optimum testosterone production. This video helped me out a lot, I haven't been able to get passed a certain point because I thought going hungry meant I was doing something wrong and not nourishing myself properly, but now I know it's a part of the process!
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manguy2000
I want to get to 12 percent. but in addition to the diet changes I have made, I am doing cardio every day and fasting longer (I stop eating earlier then I used to so I have at least 12 hours before eating again the next day.
How more likely can I get to 12 percent by doing those things, including weight lifting in addition to the diet tweaks?
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BreyDT
I'm already at my goal body fat of in-between 15-20%. I still occasionally eat pizza, spaghetti, burritos and cereal. As long as I'm keeping track of everything and as long as I'm getting stronger in weight training, I'm chilling. I have no desire to go any leaner because I'm not here to impress anyone. Plus, not a fan of bodybuilding. :)
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Samar
This is the video I needed currently. I am around 15% body fat now want to get down to 10-12% for a defined sets of abs but hunger was becoming a challenge for me. I think this video will help me a lot so thanks Jeremy
It will be very kind of you if you can link down your tank top
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Lloyd
Dude, 170g of proteins per day? And you call that easy? That list is worthless, protein per calories? How about proteins per gram of food? Do you expect people to consume a fricking cow every day? That's completely nuts, it's a ridiculous and totally unrealistic recommendation.
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Sir
Thanks for making this man. I was able to go down from 21% body fat to 13. 9% in the past 5 months. I had ups and downs but no matter what I was making good progress while also building lean muscle. Hopefully these tips will help me get through with the final 3. 9%.
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Alaa
stage 2 and approaching the end of it, 10 more. days of dieting then i should be around 12%, i have an event at that time so I'll attend it then go back to a very small. surplus, am at around 13 14 bf and I don't think it's very optimal to build mass
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Dheeraj
175g of protein from where? Like what I mean is, i drink 50g of protein shake to supplement my protein, this provides 35-36 g of protein a day, the remainder half that is another 35 g from daily food, where do I get the remaining 100grams from?
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Nikolai
Am i the only one who dont agree with some of the tips, like being more close to the 15% body fat you need to cut your protein intake instead of increasin it and going for 12% you need to cut your fat intakes instead of the carbs?
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Jeremy
What's your goal body fat %? Comment below! Hope this helps and provides you with some realistic expectations as to what to expect throughout each stage. Let me know what other topics you'd like to see in the future! Cheers!
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Rounak
This is a very amazing and excellent topic bro about how to eat to loss belly fat and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
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Graeme
Jeremy I have a question, how does having a gallbladder removed affect how I should diet in order to get into the 12% to 10% range? also same question but WRT supplements and how the body takes them on board
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Thinley
My body fat 29% early this year. I m hoping to go 25%
I m 50 years old and Asian small woman. I weight lift 4/5 days a week. Still have tummy and thighs fat. So what is best way to lose?
Any Advice
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