How To Eat To Lose Belly Fat (3 STAGES!)
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- Опубліковано 10 вер 2022
- 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.
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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.
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. Also, for females watching, the exact same tips apply but whenever I mention a body fat %, add ~10% to that to get the female equivalent! Hope this helps! Let me know what other topics you'd like to see in the future! Cheers!
Keep calorie deficit of only 300-500cal else you'll endup getting skinnyfat + muscle loss .
I am 39 years old, 565 lbs and only 5’1”. I am dedicated to losing weight so I can have my first kiss
3 meals a day with veg & fruits
I need help
i should learn english first and get back to you lol😂
I’m 20% body fat. Used to follow you regularly, in my prime fitness but I got into a really bad accident and haven’t been able to work out, been depressed, hence gained tons of weight. Doctor is telling me I can start working out again soon, I’m excited :)
I am obese. I am 5'1, female, and 266lbs (I was 275 last week so I am trying but I still have a LONG way to go). Anyway, I have a question. It may get answered later in the video and, if it does, I am so sorry. I just want to be sure I don't forget to ask. I'm pretty stationary. I have started lifting weights whike watching UA-cam and moving around more but it is still way less than any human should. If I focus hard on the exercise, I get demotivated. I know it isnt tge best or most efficient method, but I am largely focusing on calorie deficit. I know I can stick to that because my biggest weight gain factor has been starvation mode (I typically take in less than 800 calories a day.....but then randomly on occasions I probably hit 6000 calories in a day....so between starvation mode and binge eating, I am now round 😂). According to your math equation, I should do 2926 calories a day.....but what if I do less? Like, a good chunk less. I have been averaging about 1300 a day, sometimes up to 1500. Above that starvation line but still a deficit. I worry if I try to push harder, I'll end up grazing and thats when bad choices get made (cookies rather than strawberries, mac and cheese rather than an egg, etc). Is that too deficit or it should be just fine? I want to reiterate that I burn very few calories outside the normal body cycles doing their natural burns.
i used to be 125kgs, now I'm 98-100kgs, stuck for long time...any advice? I go to gym 4-6 days per week
You'll lose belly fat via dieting. The only problem is that it's one of the last things to completely disappear from your body. Patience and diligence are the most important aspects of a diet. And the major reason why many people get stuck in a stage is because they sub-consciously start being more lenient with their diet. They're happy at their progression and stop being as restrictive, whether they realize it or not.
The way tren looks at me rn
This video was so detailed, I burned 5% fat just by watching
for the first time, i actually finished a video about weight loss. Kudos to Jeremy!
I have to say that was one of the most educational and simplified presentations I’ve seen in sometime. Thank you for the effort that you put into compiling all of this data and exercise routine information. Keep those cards and letters coming, you’re helping me.
I began my journey December 1st of 2022. I started at 226lbs and am currently at 207.9lbs in 26 days. I’ve referred to this video every step of the way to help me maintain my commitment to health. The comment section gives me the motivation to keep going. I am half way to my goal of 190lbs, and am excited to see his I can dip into the 10% body fat range. Thank you so much for your videos.
EDIT: Thank you all so much for the positivity and support! Im still going strong maintaining my new body weight, but yet to progress more.
Wow! The way you stay simple, consistent, and educational this makes eating healthy be attainable and not overwhelming. An automatic subscriber, and cannot wait to watch the rest of your videos as well as start my journey!
I love this video. The honesty from Jeremy is rare to come by. I know for myself personally I’ve given up around 13% body fat and let myself go higher bc I couldn’t get down to the 10-11%. It wasn’t worth it for me to sacrifice more. However, rewatching this video I think I can be content back around 13% again. I’m going to try starting today
This video outlines very specific quantification of fat percentages and distinctive stages of goal attainment. Dietary recommendations and actual pictures of the various stages of belly fat loss makes this one of the best top tier motivational presentations for the dietary side of getting into healthy shape. Great job Jeremy.
Best video I’ve ever seen about the topic. Very easy to understand, straight to the point and no selling during the video. Thank you.