How to ACTUALLY Lose Belly Fat (Based on Science)

How to lose belly fat? Belly fat is really easy to gain yet often the hardest area to lose. There are 2 types: the annoying belly fat we all know that covers your abs, and a more dangerous type of belly fat stored deep within your organs known as visceral fat. To find out how to get rid of both types of stubborn belly fat (most effectively), I reached out to 5 of the world’s most qualified fat loss scientists and came up with 5 easy steps anyone can easily start doing today to lose belly fat. Includes belly fat workout and nutrition tips.

Click below for a calorie calculator that shows you exactly how many calories you should eat:

Click below for a step by step plan training plan that transforms your body as efficiently as possible:

Layne Norton

Alan Aragon

Eric Trexler

Bill Campbell

Laurin Conlin

For the first and most important step, I spoke to Layne Norton. Scientific researcher, champion powerlifter, and honestly just a really smart dude who calls out BS when he sees it. Here's what he said about belly fat. There is research showing that exercise can reduce visceral fat without actually causing weight loss. So it is a good idea to exercise in general, but specific exercises are not going to target preferentially belly fat. The real key to losing belly fat is just getting into a caloric deficit consistently and doing it for long enough.

How do you create a calorie deficit? Diet. And that’s where our next expert Alan Aragon comes in. Alan suggests to come up with a list of your 20 favorite foods by picking 3 across 6 food groups —high protein, fat, fibrous vegetables, starch, milk, and fruits — and making up the difference with 2 YOLO foods. Alan emphasized the importance of eating enough protein when dieting. Ending off, Alan shared an interesting finding: that when calories are matched, hypercaloric diets high in saturated fats may cause greater gains in visceral and ectopic fat than those high in polyunsaturated fats.

Now, let's talk about the right type of “belly fat workout” to do to help you avoid regaining belly fat as soon as your diet is over. To explain this is Eric Trexler, pro natural bodybuilder and published scientist with a PhD in Human Movement Science. Eric maintains that there are some major benefits of resistance training (reduce muscle mass loss, which helps with better muscle definition and appetite regulation) if you're trying to lose belly fat and really just trying to lose fat in general. Also, Eric reminds us that cardio can be a really helpful thing in keeping your expenditure higher when that non-exercise activity starts to go down over time. Everything that gets you moving — i.e., including NEAT — counts.

Even with nutrition and nailed down, there’s an overlooked variable when it comes to how to lose belly fat. What is it? Sleep, as explained by Exercise Science professor Bill Campbell. Bill shared about a recent study that suggests that there may be a link to sleep restriction leading to overeating, which causes a gain in body fat that is preferentially stored in the belly region. So I would suggest that you get about seven hours per night. Note that sleep matters regardless of whether you’re in a calorie deficit or not. More specifically, one study suggests that lack of sleep alone may in fact lead to more muscle loss and less fat loss during a diet.

So you now know how to get rid of your stubborn belly fat. But there’s one more thing you need. Laurin Conlin, a master coach, exercise scientist, and IFBB Bikini Pro will help explain what it is. First, it's important to recognize that unless genetically you have little body fat on your abs and core area, you will probably need to get leaner than you'd think to lose belly fat. Second, take multiple measures of progress. You can use scale, weight, and measurements as quantitative feedback, but we also wanna look at qualitative feedback such as how your clothes are fitting, how you're looking, and how much better you're feeling. And lastly, be patient and recognize that you're usually quitting right before it gets good. It doesn't matter how perfect your program is, unless you remain consistent, you are short-changing yourself and your results.

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Timestamps:
0:00 - The 2 types of belly fat
0:32 - The key to losing belly fat (Layne Norton)
1:42 - Nutrition plan (Alan Aragon)
6:38 - Exercise plan (Eric Trexler)
9:40 - How sleep affects belly fat (Bill Campbell)
13:04 - Why most people fail (Laurin Conlin)

[Temiigold]

In summary;
1. Introduce weightlifting into your fitness program.
2. Do your cardio
3. Modify your diet eat all the 6 classes of food by choosing your favorite foods from all of the 6.
4. Sleep at least for 7.5 hours in a day.
5. Don’t focus on the belly fat, it will come naturally. Be kind and patience with yourself. “The belly fat didn’t get there one day and it won’t leave one day”.

This is so insightful, I’m so enlightened. Thank you so much.

PS: This summary is based on my understanding, if you think something is missing add it people can learn from your comment too. Don’t say hateful things to me so I could feel less as you feel about yourself. We can’t understand things the same way, please learn!

[wjsify]

As a physician with a degree in kinesiology and performance, everything in this video is spot on

[friendly_lp]

really good video, thanks Jeremy for making this video and explaining how this problem actually works. I just had that "visceral fat" and I didn't know what to do anymore, I tried everything and anything, but by chance I came across a video talking about lexnory and products for "visceral fat". my life has changed since that day and now I finally enjoy it like everyone else

[blockmax]

As a guy who does literally nothing all day, just eating chips on the couch while watching TV. I agree, everything in this video is spot on.

[gumbie]

Jeremy whoever does your graphics and video editing needs a raise. They always do such a great job of explaining what you or your guest are talking about.

[kobedunkz]

Getting the abs is quite hard. But I've been working out for 2 years, eating good foods, I go to bed around 8, wake up around 430. It's been amazing for my mental health, and my stomach is flat, my body is toned, I'm in amazing shape. Becoming a morning person was hard at first, but now it's so peaceful. 😊

[bennavratil]

I really appreciate videos like this that take a holistic approach to fitness and weight loss. Diet, exercise, sleep, and especially mental health attributes! If your diet or exercise plan makes you miserable, you're not going to stick to it. This is what fitness influencers should be doing. Thanks for videos like this, keep them coming!

[keeganrobertmeiring]

All 5 of the people you interviewed, and how their contributions and insight all complement one another is incredible. Having that holistic understanding changes the game. Thanks for making this video

[brewster]

What Lauren said really resonated with me. It’s so easy to obsess over your belly and not notice any other parts that are improving. Great video - I learned a lot!

[adeeh]

I watched this video right at the beginning of my journey - it’s been 6 weeks so far, 7 kgs down and a lot more stronger! Just need to keep being consistent - patience is key!!!

[vgqtwwz]

00:00 Losing belly fat requires a caloric deficit
02:03 Eating a healthy diet to lose fat
04:02 Protein has the highest energetic cost of processing within the body.
06:25 Resistance training is important for losing belly fat and retaining muscle mass.
08:19 Non-exercise activity thermogenesis is a key factor in fat loss.
10:23 Sleep restriction leads to overeating and belly fat gain
00:49 Lack of sleep leads to more muscle loss and less fat loss during a diet.
14:15 Be patient and consistent for better results
Crafted by Merlin AI.

[eduardoyanguas]

What such honor to have you covering this mate. Great work.

[fernandocicconejr.]

Youre awesome for actually making such concise and condensed videos on a topic that is 99% of the time (from that I’ve seen) locked behind a paywall.

[squiddy-]

Hey Jeremy, You've guided me toward the right path to lose more fat and stay more active during the time we have on this floating rock. You are such an inspiration to me, and considered an idol around my household. Thank you for making these videos, YOU are making a HUGE DIFFERENCE in the way people take a look at their health issues. Thank you for being there when I needed you most!

Sincerely,
John

[cameronfuller]

Amazing content as always Jeremy! Love the effort you put in these videos.

[BamassacreGaming]

This video was absolutely eye-opening! Thank you for taking your time to interview and gather this information, as I can now share it with those around me.

[anotherperson]

No matter how many videos or how many experts you watch. Is always the same
-Calorie deficit
-Eat lots of protein
-No junk food
-Weight training/Sleep 8 hours
-Be patient
There's just no way around it

(Edit: omg Yes! you can eat junk food in moderation🤦but it's better not to, especially if you're trying to loose fat. Hence I'm adding it as an edit and not correcting the rule. From experience: if you want real results and not half assed sh*t forget the 'moderation' type of people. Just eat healthy 90% of the times which is easier accomplished with a No junk food-mindset than a cheat days here and there mindset. You can still have cake at birthdays and beers at parties but No junk food mindset is the only thing stopping most from binge those days and look for those excuse times)

[sesto_elemento]

This is why I’m subscribed to you. You accurately explain the science behind weight loss in general in all your videos. Great video!!

[AndreasSchaefer-xhqi]

The video is worth watching, beautifully put together.

🎯 Key Takeaways for quick navigation:

00:00 🧘 Belly fat includes annoying surface fat and dangerous visceral fat.
01:37 🍽️ Losing belly fat requires a consistent caloric deficit; diet modification is crucial.
03:13 🥩 Choose favorite healthy foods from six groups to create a sustainable diet.
06:41 🏋️‍♀️ Resistance training preserves muscle during fat loss;
08:06 🏃 Cardio helps maintain energy expenditure during fat loss.
09:43 😴 Prioritize sleep; lack of sleep increases belly fat accumulation and hampers fat loss.

[nambr]

This is one of the best videos on the topic. No BS, straight on. For me its month 2. Going slowly and patiently toward my goal. Thumbs up!