How To Eat To Lose Belly Fat (3 STAGES!)

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.

[JeremyEthier]

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!

[jokerjatt]

This video was so detailed, I burned 5% fat just by watching

[erickbeltran]

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 :)

[ViviDeMonroe]

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!

[MrAllanDiamond]

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.

[desertshadow]

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.

[gavinlopez]

for the first time, i actually finished a video about weight loss. Kudos to Jeremy!

[Op_]

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

[loganmedal]

I will say this video was the easiest fitness video diet wise I have listened to EVER. You even gave options when it comes to protein and made me realize how easy it can be to consume that level of protein. The diversity in the foods as well. Like if you don't have one option of protein you were able to pick another option. You also putting the macros was so helpful so I am able to do the math and make meals for the days forward. Such a good video.

[christianmorales]

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.

[luisvolpon]

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.

[ReplicaICN]

Hey Jeremy

Just wanted to say I’ve been watching your videos for about a month now and find there’s a lot of positive reinforcement in watching them as I head down the path of better health & better life. The information provided in your videos have helped me lose 10lbs in the last month as I gradually adjust my diet and begin exercising more often.
Your videos are very helpful and your positive attitude and selfless dedication towards helping others is admirable and has my respect. Sending my thanks and wishes for your continued success down your own life path

[toneandtighten]

Fantastic video, bro! Love how straightforward and easy to follow you make these complex topics. Currently 15%… goal was 10% but now it’s 12% (I would rather be happy on a sustainable plan than hungry and tired). Thanks Jeremy! 👊🏼

[NikWicked]

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.
Please consider checking out my humble little YouTube, I need people like you in my community:)

I Started at 41.6 percent body fat at 265 pounds November of 2021.

A year later I'm now at 163.5 pounds and 17.2 percent body fat.

Lost 100 lbs and 25% body fat.

I Just changed my eating habits, avoiding sugar and carbs, stick to lean meat for protien, count those calories and keep active.

This man is 100% right on that so I'm going to listen to the recommended diet on how to get down to 15-10% body fat.

I'd been morbidly obese my whole life, never even looked at nutrition or anything of that sort, If I can do it anyone can just believe in yourself and make the adjustments.

Thank you for the tips, I'm in the best shape of my life right now and I want to keep going with my health goals, the sky is the limit!

[JAYTeeVee]

One of the best videos on fat burning I’ve ever seen. Honest and straight to the point and you’re not trying to sell something. You just got a subscriber.

[Fibonacci]

This is the best video ive seen about bodyfat loss for the average joe and ive been watching these videos for 15 years. Bravo! 👍🏻👍🏻👍🏻

[AntiCitizenX]

wow! I absolutely love how you included the last bit about asking yourself if you really want to go below 12%. Like, yes, shredding your body fat is cool and all, but there's eventually a point where it's more work than good health. So just be happy with a healthy space that's easy to maintain!

[ricasso]

I’ve been stuck between 12-15 % about a year now, it takes a whole level of discipline & sacrifice getting down to 10% . Great information thank you .

[JRally]

Vid deserves a award. Straight forward.

[HappyHealhyHabits-yvnv]

You've developed a solution that not only helps people lose weight but also improves their overall well-being. Kudos to you!