How to Lose Belly Fat (5 Steps)

how to lose belly fat

In this blog post, you will learn exactly how to lose belly fat – in 5 easy steps!*

Make sure you watch the video below first, since I describe all the steps in detail…

After your done watching the video, read the rest of the blog post, since I will walk you through everything, step by step.

Watch the video now… (watch until the end, it’s worth it!)

Watch the How to Lose Belly Fat video on YouTube by clicking here.

As I just showed you in the video, losing your stubborn belly fat isn’t that hard after all. You simply need to follow the right steps!

And the first step is…

Burn More Calories Than You Consume (Step 1)

It doesn’t matter how hard you workout, if you eat junk food the rest of the day, and never track your calories. Because if you end up consuming more calories than you burn, everyday – you WILL GET FAT!

There’s no way around it. If you keep on eating more calories than your body needs, your waist size will continue to grow over time.

So how do you know how many calories your body needs?

Glad you asked!

You will first need to find out how many calories your body needs to simply maintain it’s current weight.

You can do that by using a simple online calorie intake calculator, like the one below…

Click here to find out how many calories you need to maintain your weight

Once, you input your info, all you need to do is click on the ‘Calculate’ button, and VOILA!

You will immediately get an estimated number of calories you will need to consume per day to maintain your current weight..

Remember, that number is simply an estimate based on the information you provided, but it’s accurate enough to give you an idea of where you will need to start your ‘fat loss’ journey…

Ignore the other two recommended calorie numbers (Fat loss & Extreme Fat Loss), since you shouldn’t go that low in calories so fast…

So now that you know the number of calories needed to simply maintain your weight, I would recommend that you start consuming that amount for the first 2 weeks of your journey to losing belly fat, by following a proper nutrition plan, while also working out…

After 2 weeks, drop calories...

1 lb. of fat is equal to about 3500 calories… So if you burn 500 calories a day, you can expect to lose about 1 lb. per week (as long as your training and eating properly).

Now that you know how many calories you should be consuming every day, to start losing stubborn belly fat, make sure you start to TRACK what you consume, everyday…

Eat the Right Foods, at the Right Times (Step 2)

As you already learned from the ‘How to Lose Belly Fat’ video above, the types of food you eat, and the times of the day that you eat them will play a big role when it comes to burning stubborn belly fat!

The best way to make sure you are eating the right foods at the right times, is by following a good nutrition plan with the proper macronutrient breakdown.

An easy formula you can follow is to start by consuming a certain amount of nutrients per gram, based on your current weight.

For example, you can consume:

Protein: 1-1.5 grams per pound (of total body weight)
Carbs: 1-1.5 grams per pound (of total body weight)
Fat: 0.5 grams per pound (of total body weight)

Once you do the calculations based on your weight, and add up the calories, the number you get should be pretty close to the amount of calories needed to maintain your current weight (‘maintenance calories’), as mentioned in Step 1…

Also, the types of carbs you consume, at certain times of the day will also play a big role when it comes to losing fat…

Carbs & Insulin

Since certain carbs (fast-digesting / simple carbs) spike your insulin levels, it’s best to stay away from them for most of the day - unless you consume them immediately after a workout.

Insulin increases the amount of glucose receptors on the membranes of cells, resulting in an increased ability for the cell to take in glucose (glucose = simple sugar carb).

Insulin also signals the liver to increase its production of glycogen, the body’s source of stored sugar. And when TOO MUCH glycogen is produced, the body does the only thing it can to balance things out - stores all the extra sugar as FAT!

Storing it away for a rainy day... And when your mainly working on BURNING FAT, and also while building muscle, your going to want to control your insulin levels as much as possible – preventing those “insulin spikes” for most of the day!

Fast-Digesting Carbs V.S. Slow-Digesting Carbs

So now that you have some information about insulin, and understand the relationship it has to carbs, and burning fat, let me briefly explain what kind of carbs you should eat, at different times of the day.

Fast digesting carbs consists of things such as refined sugars that contain dextrose, glucose, and fructose… White breads, and refined white pastas, etc. - And some specific fruits fall under this category as well.

Slow digesting carbs however, consist of foods such as sweet potato, oatmeal, brown rice, whole-wheat bread, quinoa, vegetables, and some fruits such as apples.

For most of the day, you are going to want to consume slow-digesting carbs, since they keep insulin levels low, and will allow your body to release more fat throughout the day, as opposed to storing it!

The only time fast-digesting carbs can be useful and beneficial is immediately after an intense workout… Since you will need to replenish your glucose (energy storages) in your muscles, and a little insulin spike during that time can be beneficial as well.

If you’d like to learn much more on this subject, as well as get access to sample meal plans you can follow, be sure to check out my Abs NOW! eBook.

Train Intensely (Step 3)

Once you follow the two previous steps, you will also have to make sure that you are working your butt off while in the gym, or working out at home / outdoors.  That doesn't mean you have to spend hours a day working out, but it does mean that you need to make the best out of the time you workout - by giving it your all!

If your lazy, and slack off instead of pushing your body to get stronger and leaner, every-time you workout... Well, in all honesty, you probably shouldn't be wasting your time following any of the other steps, since you probably won't reach your goals.

If you don't want it bad enough - you probably won't achieve it.

Not something you might want to hear, but it's the truth... If you want to lose ALL of your stubborn belly fat in the shortest amount of time possible - once and for all, and keep it off so it never EVER comes back, you will have to train intensely.

There's no getting around it.

So be sure to keep your rest times between sets to 1-minute or under, and also add some high intensity interval training (HIIT) to your workouts.

The results will follow...

Always Stay Hydrated (Step 4)

Did you know that your entire body is mostly made up of water?

Everything from your muscles, all the way to every single cell in your body... And for the body to function properly - especially when it comes to losing / burning stubborn fat, water is crucial. And if your not getting enough of it throughout the day, your results, and health will surely suffer.

So make sure to drink AT LEAST 1-2 gallons of water per day.

Invest in a good water filtration system, and a few good bottles you can re-fill and take with you while on the go, so you always have some clean water around.

The harder you train, the more you weigh, and the more you eat, the more water you will need to consume on a daily basis!

Rest More, Stress Less  (Step 5)

The final step is all about allowing your body the proper amount of time to recover, and re-build.

When you train intensely (which you should obviously be doing), you apply a lot of stress to your body (good stress), but if you want to reap the rewards of your hard earned work in the gym, and kitchen, you will need to make sure you also give your body the proper time to rest.

As I mentioned in my 'How to Lose Belly Fat' video above, most of your results will come while at rest, and even while you sleep! So proper rest is almost as important (if not more) than the working out in the first place...

Cortisol

Also, many people don't know that one of the biggest reasons that most people can't seem to lose stubborn belly fat, is simply because of STRESS (the bad kind)!

When you get stressed out, your body starts releasing a hormone called Cortisol, and that hormone literally halts the fat burning process, and signals your body to start storing or holding on to the fat instead...

So LESS STRESS = MORE FAT LOSS!

In summary, whether you have been struggling to lose stubborn belly fat for many years, or recently put on some extra weight around your waist, and would like to burn it off, to eventually reveal your abs - in the shortest amount of time possible...

Then you should definitely follow the 5 easy steps I've laid out in this blog post on how to lose belly fat, starting NOW!

If you do, you will start to see your fat disappear, week-by-week, until you will eventually be in the best shape of your life...

If you found this post helpful, please share it with a friend, or click the like button below!

Go and get some ABS NOW! 🙂

Ben

Comment below!

  • Luland

    Can someone explain this PRETTY PLEASE:

    For example, you can consume:

    Protein: 1-1.5 grams per pound (of total body weight)

    Carbs: 1-1.5 grams per pound (of total body weight)

    Fat: 0.5 grams per pound (of total body weight)

    Once you do the calculations based on your weight, and add up the calories, the number you get should be pretty close to the amount of calories needed to maintain your current weight (‘maintenance calories’), as mentioned in Step 1…