How To Eat To Lose Belly Fat (3 STAGES!)
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- เผยแพร่เมื่อ 10 ก.ย. 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.
Click below for a step by step plan training plan that’ll help you set up your nutrition plan and find foods and meals that you actually look forward to eating daily: builtwithscience.com/bws-free...
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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.
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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!
6.9%
6.9%
6.9%
6.9%
6.9% bodyfat
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 :)
Sorry to hear that, glad to hear you are excited to start training again. Keep us posted Erick!
I was in the best shape at age 53 then cancer came along and I lost my muscle and gained a lot of fat in the recovery stage. I’m back at it but don’t have the same level of energy but I’ll get there and so will you. 💪🏻
I feel you bro I'm in the same situation right now
Start walking on a regular basis. Low impact and burns fat not muscle. You have a better idea than your doctor on how you feel!
@@kidvinie6491 I can't agree more on this. Walking is underrated and leads to so much
This video was so detailed, I burned 5% fat just by watching
Amazing
😂😂
i almost died reacting to your comment
😂😂 good one
Fr my brain loosed weight 💀
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.
for the first time, i actually finished a video about weight loss. Kudos to Jeremy!
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! 👊🏼
i was at a 4 pack, now i am fat. i am getting back to a flat stomach and going to maintain it there. I use to binge eat because i had to work for others but now i work for myself.
How do you know your fat %?
@@Anythingunderthesun29 google body fat calculator
losing body fat by eating fruts...insuline up ..fat burning stop..BASE....do it before and after cardio to cancel effect completely lol ..what an idiot...no surprise he have around 1000 dislikes..i tested long time ago on myself..and its real YOUR BODY DONT GIVE A F WHAT TYPE OF SUGAR ITS CONSUME ITS STILL START A FKN INSULINE BOOST THAT CAUSE STOP FAT BURNING , AND IF YOU DO IT EVERYDAY YOU JUST SLOW DOWN FAT BURN BY FAR...stop fruts and any sugar on cut ..DONE
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.
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!
Vid deserves a award. Straight forward.
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.
Hey whats up now
Also what foods would you say to eat to lose weight and how much of it
@@RioXK I focused on eating within a macro ratio so I really ate everything I wanted as long as I stayed within the allotted macro ratio. I haven’t been dieting as intense (enjoying my results) but I’m 196.1lbs currently. Took 2-3 months total with minimal exercise.
@@christianmorales2151 damn nice
did your arms face etc lose fat too?
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
How’s it going so far?
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.
You've developed a solution that not only helps people lose weight but also improves their overall well-being. Kudos to you!
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.
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
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!
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 TH-cam, 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!
Can you just give me your workout plan
Love this
I am currently where you were when you started this journey, can you please share the kind of diet you followed and what type of exercise you did to lose so much weight.
Thanks in advance.
@@jashanpreett__
No problem man,
I'm glad you asked!
In my case, I was actually very inactive, sitting down most of my day and eating super unhealthy not counting any calories or paying attention to the sugar, carbs, or fat i was consuming.
I did some research about nutrition and weight loss and found out what I was doing to my body and discovered that your body burns calories regardless if you're playing videogames or riding a bike, however naturally riding a bike burns way more. So if you lay down all day you're burning calories iust very little, if you sit around most of the time you burn more, not much but more, and if you stand you burn more so just changing that helps without starting a gym membership. You burn about 10 calories for each pound of bodyweight a day just existing anything you do physically throughout the day just makes it more and more so looking at it like that, rather than I need to go from extremely unhealthy to working out all day everyday gave me the hope I needed. So a 265 lb person needs to consume about 2,650 calories a day to maintain that. I looked at what I was eating and started counting my calories I had to cut out alot of unhealthy snacks because of the calorie content and i learned along the way about all the other bad contents, like for instance; huge percentages of my daily recommend intake of carbohydrates, sodium, fats and sugars. I learned that I was not burning enough calories for the amount (or what) I consumed and changing what I ate and my activity level would just create a practically automated process for weight loss without hardcore dieting or exercise. Everything you eat is working either for you or against you so you want to make it work for you just cutting out soft drinks that contain sugar and avoiding food that's loaded with trans fat and carbs like chips or fast food will make a solid difference and if you add increasing your activity level to it you will lose the weight you want to, it might take a while but those little adjustments will change the trajectory dramatically. Instead of self sabatoge you'll be setting yourself up for success with minimal lifestyle adjustments.
Now that's what I did at first...
and it was working well, i just developed a fascination and enjoyment from learning about exercise and nutrition after being so unhealthy and undereducated my whole life. I got a gym membership early on and would just go occasionally to lift weights or use the treadmill, learned how the machines work and I would just lift weights do a little bit of cardio like 30 minutes of walking or cycling at a moderate pace and I maintained my caloric deficit In order to keep losing weight.
I decided I like carne and I could do without alot of the other bs I was eating so I ended up going on a sort of carnivore type diet. I found out the different between regular beef and lean beef. I started eating 1lb of 96% lean beef every day and adding protein shakes or bars if I felt hungry throughout the day.
I would restrict myself to about 1500 calories a day (which is not much more than that pound of beef) I began intermittent fasting (only eating within a certain window of time each day) it optimizes your digestion and helps to prevent overeating or snacking and I would on occasion fast with just water for a day.
I knew I was taking it to more of an extreme than I needed to and thought I'm pleased with my results I attribute initailly changing my diet and increasing my activity level for the majority of the transformation because you can get burnt out amd fall back into old habits with extreme methods, but changing the habits themselves are better for sustainability and life change. You can go extreme or you can just change your habits It's all up to preference I'd just be sure to take care of yourself and make sure you're feeling well mentally/physically along the way.
You will lose however much weight you want to and you will be surprised how easy it is congratulations on taking an interest in your health and good luck however you decide to play it just remember weight loss isn't to be prioritized over your health so only workout safely and diet of fast in a healthy way so take plenty of multivitamins to offset whatever is missing from your nutrition, and I personally like to focus on protien for a main factor in my diet. I'm not gonna pretend to understand and try to explain how but protien helps build lean muscle and building lean muscle breaks down your fat cells to repair themselves. Congratulations and good luck on your journey!
You should come back and update me on your progress whenever i know your going to love taking control of your health and you won't regret it just stay dedicated and be careful and most importantly
keep it wicked bro 🤘💪
@@NikWicked Just to let you know, you did an amazing job! 👍👍👍
Preparing our own meals can definitely aid our weight loss much faster than getting takeouts. I had to dine out for the last 1.5 years and I gained 7 kg!!! After 3+ months of controlling my diet my making my own meals and walking 7,500 - 10,000 steps everyday, I have lost 5 kg. 😁
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.
how long will it take to get from 25% body fat to 15% body fat ?
This is the best video ive seen about bodyfat loss for the average joe and ive been watching these videos for 15 years. Bravo! 👍🏻👍🏻👍🏻
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 .
I hope you get there! When do you think youll hit the 10%?
@@sean.momentum I’m aiming for 6-8 weeks!
Just go keto
@@TheRealBobMarley how long have you gone keto for?
You made me realize that I don't need to lower my body fat if I'm not gonna be happy with my health just to look better. Thanks you though me a valuable lesson
One of the few videos on YT that I enjoyed watch every single second!! Nice job and channel ✌🏽 greetings from Costa Rica 🇨🇷
Interesting, I started at 25% 7 months ago, and at my last checkup I was 17%. I have been exactly following the advice you give for stage 1 (tracking total kcals + protein) so it's good to see this. Personal goal is to find my lowest BMI I can stay at comfortably, which I'm hoping is around 10-12% bodyfat.
🎉 congratulations!!
I love your channel as a physiotherapy student but also personally! Your content is very helpful and so easy to understand, I'm very thankful for your channel!
Thank you for your hard work!
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
Started getting back into shape 2 months ago started at 202 now 190! Thank you for this much needed video I was literally stuck at 190 for 2-3 weeks. Now let’s get to our goals thanks to Jeremy !!!!!
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
I always get stuck here too. This is the REAL fat now
Congrats man!
Like me it was 108 now stuck at 83kg
The first video I ever found in years of research that actually tells you how to get your calorie and protein intake numbers! Most only tell you to “find yours” THANK YOU SO MUCH !!! I’m trying it 🎉
Bro I think this is the best informational video I found so far…thank you.🙏
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.
other than the job, I am at the same point as you. I finally understood when my elders said ... it just crept up on me so fast..
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
Wow, the way you explained all this helped me understand it much more than other videos I've watched, thank you for this
You probably don’t even go outside, i bet all you do is play video games and eat doritos
@@Aria23331 lmao what’s with the hate?
1. You know nothing about the guy.
2. He’s just being nice and complementing the creator for making a good video.
Check yourself Mr.Toxic.
@@Aria23331 average anime fan
@@Tsiuqredec like Joe Rogan says, people like this tend to have a bad life, I hope that's not the case, but if it is I hope things get better for him
I pulled the trigger and made a purchase today. I really appreciate the keep it simple approach and can't wait to get started!
Finally a video with no bullshit. Straight forward and to the point. Great video!
I’m currently at 16% according to my bello2. I was at 29% last summer. Been using keto/intermittent fasting to get here but I’m ready for stage 2. I’ll let know. I’m planning on touching single digit one time as a bucket list challenge. I’m 45 and never been this lean. Thanks for your channel I really appreciate it.
Good job mate
This is probably one of the best videos I've seen on this subject, thanks.
one of the finest and most detailed fat loss vids ive seen,,,thank you
Thank you! I actually am no bloody professional but I did realize this by the way my body was reacting. Went from 112 kilograms in January 2022 to 90 kgs in August 2022. But was finding it difficult to get lower. Instead, I started fluctuating between 90-95 kgs for a while. Back and forth in 2 months. Now I have managed to adjust it with my physical activities/tennis/exercise by increasing intensity and eating as healthy (and if not healthy, as less as possible). Working slowly but surely. Thanks for this for a better understanding 🥰
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
I’m glad there still people like you on TH-cam, I have always been doing it wrong. Thanks man
I've managed to reach about 12% body fat and right now I only want to stay at this level. Still counting my daily calorie intake carefully and doing daily exercises.
Also this video was very informative, thank you ✌🏻
Awesome video!
This showed me that I’m on the right track and answered my questions on which foods I should focus on right now.
Thx so much :)
This is the best video I have watched on how to loose body fat. You got straight to the point and communicated the information in such a simple but effective way making it easy to understand. I usually feel hopeless after watching videos on this topic, however this video was so helpful that I now feel motivated and will be subscribing to your channel. Thank you for this.
Hey! I love how you explain your videos in depth but was hoping in the future you could include females as well as males as im not sure how much of this applies to us ladies (the calculating carbs and proteins part mostly). Thank you!
I was going to say this!! Our body fat % is always a bit higher too, so I'm curious about how it would apply to females
He's right. Low calorie, high density is the key. I stopped counting calories though and just do the density method and it WORKS. I don't mind calorie counting, but as a new dad and full time husband, it's not easy anymore.
Also, yes, protein IS key.
Amazing video! Super in-depth but explained so even I can understand. Thank you Jeremy 👍
There are so many videos on this topic but yours was to the point and clear to understand. Thank you.
i'm aiming for 12-15%, i'm currently at 15%, skinny fat, been working out hard and eating less for the past 6 months and dropped 40lbs and body fat from 20% to 15%. been watching a lot of your videos and incorporating them into my daily lifestyle. thanks for your awesome videos! onto the next one!
How old are you ?? Skinny fat can be due to hormones, but also could be due to being too much in a deficit.
@@CharlesGeorge2275 ah, I'm late 40s
@@RWAquariumPages check out Dutch test on TH-cam.
If you’re cortisol is high you may be retaining more fat than you want, if you have issues detoxing estrogen you could also be holding more belly fat than wanted as well.
Lots of little reasons especially if you are truly in a proper deficit.
Hey Jeremy, thank you for another very helpful video. I’m 64 years old, and after a lot of discipline in counting calories and lifting weights based on two measurements a week apart on my gyms InBody machine I’m 12.8% to 13.4% body fat but I still can’t see my abs very well and I have slight but visible love handles. My goal is to get completely rid of my love handles and see my abs. So I guess I’m in phase 3.
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
This was excellent! The info was great and well presented.
Finally found the easiest and the confidence boosting video to follow
I am in ~25% working out at least 4 times per week. I want to really see results in my belly.
Get at it, when you wake up, let the sun shine on your skin safely, and watch a short inspirational video from David Goggins of him telling you to not quit and you’ll achieve what you want, you are the only person that is in control of your body, don’t look for any excuses not to do it
@@frog5424 Its not helping
Take a cold shower,hop on the treadmill, turn on some slayer and run like a madman
@@zachstiefel pov i dont have a treadmill
@@Misica11000 what problem are you facing?
At 55 I went thru to stage 2 a couple years ago. I have learned a lot about my diet and become quite fit but I have realised that just not eating poorly is best for me.
Many thanks for the useful information you've provided
Finally, a realistic plan. I’m starting stage 1. I have a long way to go.
After watching this video, I now understand I am in stage 2. I am working on maintaining and building my muscle while still burning belly fat. Thank you for the tips and information in this video. 💚🕯️
Doing these exercises everyday, I can see that I'm really improving. And I also lose 33 lbs
What an amazing video. So helpful. Thank you so much 🙌
really great video!!! super informative, thank you!
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
hunger is death but iwant to gain muscle
try doing refeeds every couple weeks, makes you feel a lot better and more likely to stick with cutting for longer
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
Now now brothers help me out im the skinny with belly fat type with bad posture for around 5 to 6 years now that I'm 20 and counting 21. I never went to gym in my life and working on construction since i was 16, I'm ripped 5ft 10inch/70 kg and i have a clean 4 pack abs but when i relax my belly is a total dad bod lazy belly, rest of my body is kinda clean ripped tho i have a hunchback bad posture which is my fault
Can you please help me out with my belly fat and i can't afford to hit the gym or proper diet. Hope you understand my situation
Any updates?
Goal: 12% at 180lbs. Your video was on point! Thanks!!
You got this 💯 👑 👍
I’m 5’11 and weight between 173lb-176lbs with 12% bf. I’m trying to get to 10-11% to stay sustainable
Im 6'0'' and 164 lb and kind of 20% body fat but for my height i atleast want to be 175 lb lean. So can i achive that by doing on a deficit and taking enough protein or will i need to bulk which i dont want to do
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
still going?
I love this channel. Currently on the first stage. Just starting out!
Great advice and easy to follow. Thank you!
Definitely helps out! This is exactly the video I've been needing in my journey, I was 198Lbs at 5'6 tall in the beginning of the year and now I'm sitting at 136Lbs and I'd say about 13-14% body fat
I think that’s perfect for a male at 5’6. I say stick between 135-150lbs at 8-12% body fat💪🏽.
I’m 5’8 160lbs, around 14% body fat. All my life I’ve been around 14-16% skinny fat. I’m aiming to maintain 155-160lbs, 8-10% body fat, athletic/strong & fast build (21 years old). When I hit late 30’s I’ll probably aim to maintain 165-170lbs 10-12%.
Love how you explain it!
I recently went on a diet plan with so called "universal diet guides" that are meant to be sustainable
and understand when you compare strawberries with Oreos haha! :D
There is freedom in commitment, and I learned that it all starts with the food first!
That comparison hit hard, because I LOVE oreos. I would sit and eat 5 or 6. So I told myself now when I want some, max 3 in a day xD
any further update? and i'm happy for you
What have you been doing if I may ask? Thanks!
Any updates?
GREAT video !! Thanks man.
Good video mate. This actually made me want to set a goal
Absolutely loved the video. Super informative I started this journey at around 32% body fat and am now down to about 21%. I’m gonna shoot for somthing around 12-13%, so thank you so much for making my journey all that much easier!
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%.
What's your daily caloric intake and what's your height and weight?
That's amazing. Props.
I agree with the going through ups and downs. Slow and steady. It is ok to admit mistakes that you are human.
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
Great video, very well explained 👏
Love your content always helps me maintain my goals
Thank you
Thank you so much, man. I'm 5'9, around 165. I don't know how accurate this is, but just based on an online calculator I'm at 23% body fat - want to get down to 15%. Want to get rid of this gut and finally have the motivation to do it, and came across your channel. I really appreciate how you are realistic and put these into layman terms. I've watched many videos over the years where they don't take the time to break down these topics and come across arrogant and as if people are going to eat bland food for months on end. THANK YOU! I'll return back to this comment in a couple months.
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
Okay, I wasn't correct on my original calucations. So I got out the measuring tape and bought a scale. I'm 5'8, and a week ago I was 173. I'm currently at around 170, so already down 3 lbs. I've been using the meals you show on your diets and doing a lot of treadmill walking and lifting (again, in another of your videos). Well on my way - will return in a couple weeks.
Does anyone have any advice on the best time to weigh yourself each day?
@@anthropoid539 each morning everyday per week, add it up and divide by 7 to get average for the week. Compare week too week to see total weight loss
Eating bland food for months on end is sending me 😩😂😂😂😭💀
i should learn english first and get back to you lol😂
😂😂😂
Wow! So detailed and well explained
Currently at 40%, goal is by the end of the year to atleast 20%, started at 49% btw, and it's been under a month so far. No significant weight loss but definitely increase in muscle mass.
Keep going brother!
you got this
Good on you. 💪👊
Keep it up. Once the muscles are there the fat will burn away!
How to calculate
I am 39 years old, 565 lbs and only 5’1”. I am dedicated to losing weight so I can have my first kiss
U trolling 😂
@@benjohnson8013😭😭😭😭😭🙏🏽
You got this brotha ✨👏
I got my first kiss when I was 9 and I was fat
Bro I believe in you just keep it up and take photos of progress
Thank you so much man
Loved it so informative 💖
It's helpful and amazing to do all the workout but don't forget to also watch your diet because that's 60% of Gaining the 6 pack or flat belly
Did you watch the video?
Great video. As you said, belly fat comes off last and if we don't have a sustainable plan, we won't stick with it long enough to see it come off.
Phenomenal! I'm hyped up!
this is such a lifesaver, I’ve been racking my brains as to why I’ve not lost weight and although I have cut my calories I can’t say I’ve seen much difference. Then I see this and realise majority of my intake is carbs 🤦♀️
Hopefully eating more like this will make me happier as well because I’ve been borderline miserable eating how I have so far and staying away from fruit because I was scared it had too much sugar in it. I’ll definitely give this a go.
Keep calorie deficit of only 300-500cal else you'll endup getting skinnyfat + muscle loss .
Why otherwise that? How does that happen
@@marco7838 If your deficit is too high, you're just starving yourself now. Your metabolism gets slower and makes it even harder to loose fat. Body starts using muscles as a source of energy to even out the large deficit.
Just keep it to 300-500 it's easier to do and you won't be lathargic all the time.Your aim is fat loss not weight loss.
Your body needs time to adapt the changes so don't make it sudden, keep it slow and steady and win the race.
Eat a balanced diet (protiens veggies) and just cut out unhealthy foods and drinks.Workout 3x/week (focus on weight/strength training (you can do it at home too) with little bit of cardio.Drink 4L water daily and you'll be just fine.
@@3.3.0I gained a bog amount of far in a short period of time, now I want to lose as much fat as possible, my daily calories intake is around 2366 I want to cut it by half. Do you think I'll lose more muscle? Or fat loss would become harder?
@@Lock3rRoom I know you asked someone else, but I think you should cut less, cutting half is too much. Maybe try 1800 per day, but if it's too challenging don't be scared to comsume some more. How many calories you need depend on a lot of factors, such as what you do daily. And you can do exercises that build muscle and eat enogh protein for muscle. Also it's good to eat a variety of food. Don't be disappointed if it takes a while for results to show, this happens. I wish you luck and whatever you do I hope you're healthy!
@@Lock3rRoom Also don't be scared to ask for advice from a good nutritionist
Great information and explanation
Briliant video!
Great timing! I'm finishing up my bulk in the next few weeks and this is a helpful reminder on what to do when it comes to cutting!
V line here I come!
Stage 1 goal is 12.5-15% body fat. Shooting for 125-150G of protein and 2500 calories a day
This has to be the best video
Enjoyed this video so much.
I'm 33% bf so will am watching this several times and making notes. Thank you Jeremy.
I hope you get to your goal!
Ps. Nice name ;)
Hi Jeremy, love your channel. You have given me alot of great information I've used to lose alot of weight. 3 years ago I was 195lbs and 5'7". I lost 50lbs and today iam at 145lbs. My goal weight moved as I lost weight, at first I thought 165 would be great. Then I blasted through that and wasn't happy with the result so I moved it to 150. Took about 6 months but I got to that then pushed to 145 and I've been there for about a year. Now that I've built more muscle and leaned abit more iam looking to drop more. I am 31" waste so using calculators i think iam around 14% bodyfat. I want to get to 12% and it's proving to be harder than loosing the first 50lbs.
If you wish to lose weight fast, here is what you need to do - 👇
fitnessissoeasy.blogspot.com/2022/10/best-way-to-lose-belly-fat-fast-in-week.html
Excellent video
Finally the answer how I get to the next stage, 1000 thanks!!!!
One of the best instructional videos on the topic. What you said at about 9:10 on hanging around a higher level of body fat first and being proud of where you've come from (me: 23% to 17% body fat in 6 weeks) is helpful and reinforcing. Thanks.
How did you get at 17 from 23 in 6 weeks? I am stuck at 20% body fat besides eating a lot of protein everyday and doing lots of cardio (swimming for 1 hour 6 days a week). I'm just not losing any body fat. I'm losing weight though.
Ive let myself go, this video came at a good time. I am 21 percent body fat, used to be 12%. I got to start taking this serious again.
You;ve got this! Hope everything is okay
Thank you for this,have been stuck at 90 or 92kg,for 2months,I have been exercising and doing my diet,but been really stuck,but listening to this I know what to do now,thank you
This is a great video. I started focusing on my calorie intake and tracking about a month ago. I’m was at 192 lbs at probably between 20-25% body fat. Trying to get down to the 12-15% range. I’m currently at 181 lbs and have been stuck here for a week or so now but will continue. May try to drop my calorie count a bit more and see if that will assist and probably lift more too.
It's been two weeks, how's that been working out for you?
Cool resuts??????????????????
Started out at 192 overall and after 3 months I’m at 171 as of today.
Don't forget that we don't all have the ability to be 10-12% BF.
My goal is 20%. Better not let dreams be dreams.
March 2018 305lbs march 2020 177lbs roughly 30%BF. September 2022 I'd say 27-28% BF and gained a little bit of muscle and since 2 years of a calorie deficit wasn't enough and ended up with such a high BF % I'm now back in a calorie deficit and it's already a nightmare again :).
Everything's already well optimized so I'm gonna try one last time and if it doesn't work and starve again then screw it. Simple. I don't plan on suffering all my life.
Well done mate!
This is really good
I started at 22% body fat back in January, currently at 17%. My goal is to get to 15% by June 10th. I'm glad to know I'm doing my diet right most of the time :)
The diet is so important.
Bro please tell how I'm at 22 too and need to get to 15 percent
@ahmedziaf8624 most people now days eat around 2k calories, then burn 500 calories a day. There's more than one diet approach, but the 20% protein, 20% fat, 60% carbs, is the one Ive lost weight with. Ive also seen a kud lose several pounds of fat by doing a consistent daily cardio session only.
Thanks Jeremy!
As someone constantly on the move, I always struggle with counting calories. is there any way or what's the best way to keep track of calories in a meal and therefore apply the recommendations you gave in this video? in fact and if you need new ideas on content, i'd love to see video that explains how to count calories 😉
Get a fit bit watch, you put app on phone then scan barcodes of what u eat, if u eat alot same stuff it gets easier as then u don't need scan any more coz app remembers.......the watch shows jow many calories u use a day be itself aswell as heart rate and steps xx
Great content, and in touch with the reality of people's goals.
Love your videos