How To Lose Your Fat Belly – A Step By Step Guide
Losing fat is a simple process. You eat less than you burn and you will lose fat. That’s science. It’s not all about calories in vs calories out, but that is definitely a big part of it. Don’t be fooled though. Losing your fat belly won’t be easy. If it was easy then there wouldn’t be so many fat people bitching about how hard it is to lose weight.
I’m not going to tell you that you’ll lose 30 pounds in 3 weeks by following this guide. That’s marketing bullshit. What I’m going to show you is the step by step points I teach my clients. The catch? You can’t just read this. You must apply it. You must use it as your guide to getting yourself in better shape. You’ve already decided you want to lose your fat belly. Now take action and do something about it.
This post is not a guide to how many calories you should eat. Nor is it a crappy meal plan for you to mindlessly follow. These are the 7 steps that you need to action and understand to be successful.
Step 1 – Take Responsibility
You are fat because you eat too much. You are fat because you’ve let yourself go. You’re reading this article because you’ve decided enough is enough.
You can tell yourself its sugars fault, or McDonald’s fault or your stressful jobs fault. That’s not true. It’s all your fault.
Before you start you have to take responsibility for every action you take. You are accountable. Getting in better shape and losing fat will be a lot harder if you continue to demonize and blame everything/everyone for your weight problems. That stops now.
Step 2 – Set Yourself Realistic Expectations
Will Smith once said, “Being realistic is the most common path to mediocrity”. I like that sentiment and for the most part I think it works – just not with your health & fitness goals.
The following are some clickbait headlines I found via a quick Google search on weight loss:
“Lose 30 pounds of fat in 3 weeks!”
“I gained 15 pounds of muscle in 10 days. Click here to find out more!”
That is the kind of unrealistic expectation I am talking about. When you set yourself those kind of expectations, you are setting yourself up for failure. What happens when you fail? You lose confidence and motivation. Then you go back to exactly how you use to be.
Setting yourself real and accurate expectations is a major key to your success. Think about this. If you want to lose 50 pounds set yourself a manageable target of 8-10 months. If that sounds like too long to work on getting in better shape then you need to sort out your warped perspective.
Most people have been working on their belly fat for 5-10 years. Why do you think you can change that in a few weeks? Get some perspective.
Don’t get pissed off when your 50lbs of fat doesn’t drop off after one week of no chocolate. Beware of people selling you quick fix plans that promise extreme results like the headlines above. A stupid man and their money are soon parted. Don’t be one of them.
Step 3 – Eat When You’re Hungry
Now we are talking about actual eating habits. How often do you currently eat for the sake of eating? How often do you eat because you are sad, anxious, happy or bored? That’s a common theme for overweight people.
This step is all about learning the difference between hunger and emotions. I have a simple tip that I got from being coached by Adam T Glass:
Think you’re hungry? Have a drink of water. Wait 5 minutes. Still think you’re hungry? Ask yourself “what do I want to eat?” If you struggle to answer that question, you’re not hungry. When you have worked out what you want, find the best quality you can and get to it.
Why does this work? Stopping to take a drink of water makes you to start to think about whether you are actually hungry or not. It’s an action that prevents you acting completely on impulse – which is often when people tend to overeat.
Side note: It’s okay to be hungry. It’s going to be something you will experience when you are attempting to lose weight. You’re an adult. Deal with it.
Step 4 – Photo/Write Down Everything You Eat
Does taking a photo or writing down everything you eat seem like too much effort? Then you don’t deserve to get the results you want. If you aren’t prepared to commit 100% to the process then you’re fucked from the outset. Discipline is required when trying to lose fat. There is no getting away from that.
For this step you are going to take a photo, write down what you’re eating or use an app such as MyFitnessPal to track your food intake. It’s important to track what you eat so you know exactly what and how much of it is going into your body. Can you tell me what you ate 8 days ago? I doubt it. This is a problem. You need to take this step seriously.
At the end of each day, week and month, review the data you have collected. What patterns can you see? Are you repeatedly eating certain foods? Do specific foods make you feel better and worse? Are you moving in the right direction? If not, what can you do to change that?
Step 5 – Don’t Focus On Restriction
Do not completely cut everything from your diet. Like ice cream? Eat some occasionally. Like the odd beer? Have one now and again. This is an important point for you. Completely depriving yourself of the food you love is not going to help you in the long run. Yes, your diet needs to help you get the results you crave, but it also needs to satisfy you enough that you can see yourself doing it for a long time. That is key.
This is meant to be a lifestyle. Not something that depresses you to do. That said, you are going to have make some changes that you don’t like. Suck it up. That’s life.
Step 6 – Measure Your Progress In A Variety Of Ways
When people are trying to lose weight they rely on the scale too much to measure their progress. Sure, if the scale is going down then you’re losing weight. But there is more than one way to skin a cat. You’re going to measure your progress in the following ways:
- Scale weight
- Body part measurements – chest, hips, waist, upper thigh, biceps – do this every 2-3 weeks
- Take weekly progress photos in the same clothes every time – how lose are they getting?
By measuring your progress in a number of different ways you’ll start to pick up different trends. Has your weight remained the same but your shirt is fitting better? That’s progress.
Too many people get married to one system. Not you. You understand that having many angles to view your progress is smart. Get to it.
Step 7 – Be Patient
Once you’ve set yourself realistic expectations, you need to be patient. Understand that this will take you time to undo years of unhealthy living. There are no shortcuts and if by the end of this article you’re still looking for them, then you aren’t ready to start this journey.
I have no idea if you can reach your goal – that is for you to decide. I am merely showing you the steps that I know to work. What you choose to do with this information is completely up to you. I wish you every success in your efforts to get in better shape. It will change your life if you follow through with it.