5 Steps to Lose Belly Fat 30 Days
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- čas přidán 16. 06. 2024
- Discover how to lose belly fat as fast as possible. While there are many exercises, workouts, and diet tips that can be applied to reduce belly fat and waist size this is a very simplified direct approach that can help you make significant strides towards a flat stomach as fast as possible.
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Losing a bunch of belly fat in a few short weeks is not only possible, but I'm going to give you the exact framework for you to see drastic improvements in just 30 days. The truth is you can lose a substantial amount of belly fat in a few short weeks while improving your health, energy levels, and overall body composition. So in today's video, I'm going to lay out the most applicable steps to quickly burn off belly fat while retaining as much muscle as possible
Obviously, we all know that to drop fat we have to reduce our calories and eat healthy foods, and there are a lot of different ways you can do this, but in today's video I want to provide a super simple step-by-step guide that you can try without overthinking it and taking action is the biggest key to actually losing that belly fat. So the very first step that I'd like you to take is to decrease your meal frequency. And I know this runs counter to much of the mainstream advice that convinces you to eat 5 or 6 meals a day. Instead, I'd rather you try to eat one or two meals a day tops. We want to minimize not only the amount of calories you take in per day but also the amount of willpower and complexity that it takes to burn as much fat as possible.
One meal or two meals a day is ideal for this, and unless I'm actively trying to build muscle and trying to bulk up it's the way I've been eating for years. (1) You're not going to lose muscle, you're not going to slow your metabolism down and you're not even going to be hungry if you set up your one or two meals a day properly and give your body some time to adjust. The benefit of eating fewer times is that your stomach has a natural stretch reflex that indicates to your brain when you're full, so you're only physically going to be able to eat so much per meal. And I'll explain exactly what you're going to be putting in your meal if you want a super simplified approach that isn't based on counting calories at all. But before we jump into that I want you to plan on eating absolutely nothing for breakfast. A good idea is to start your day with black coffee rather than a meal because it may help reduce your appetite and most people can quickly adapt to just skipping breakfast with relative ease. If you can't wait until your nighttime meal I recommend setting up two meals per day. One sometime around lunch and the other an hour or so before bed.
The next step is to go shopping for the simplest foods that can make delicious-tasting meals that fill you up and provide the nutrients that your body needs. The general advice that I always give is to go shopping on the outside aisles of the grocery store, in sections like produce, meat and seafood, dairy and eggs, and also a few items in the inner aisles, but today I want to get much more specific to make this guide very directly applicable and straight to the point. So when you get to the grocery store start in the produce section and buy already cut-up fruit like watermelon, pineapple, and honeydew melon. You can also get some avocados in this section and you can buy whole fruit that's easy to eat and doesn't require prep time like apples, bananas, and berries. But the point is to buy things that are simple to prepare. You don't want to have to cut up a whole watermelon every time you're feeling hungry, because we want to make the dieting process as easy and hassle-free as possible it takes enough willpower as it is to cut back on the number of calories you're eating per day.
If you're starving and you run over to the fridge, you're much more likely to grab watermelon if it's already prepared rather than something else that's unhealthy in your fridge. So after produce you're going to move on to the meat and seafood section. Here I want you to get 1 pound portioned amounts of protein either salmon, ground turkey, ground chicken, lean ground beef, or chicken breast, and you can also get other seafood like shrimp, or white fish. Next, you're going to go to the frozen veggie section. I highly recommend frozen veggies over raw vegetables, because they're already cut up, they're just as nutritious, and they're so much easier to prepare. You should get some frozen bags of green vegetables like broccoli, a California mixed vegetables bag that will include carrots, broccoli, and cauliflower, and you can get a bag of mixed peppers. If your grocery store also has a stir fry option you can get that as well. Next, I recommend you get some carbs for taste, although of course, you don't have to do this. But for me, I enjoy my meals so much more with some carbs in...
This is exactly how I went from 275lbs on 2/10/23 to 190lbs today 6/8/23. Started walking everyday, then speed walking, then after a month I could run. Now I run 3 miles a day an stretch twice a day. Stay focused, it's possible
Inclined walking is enough. People laughing at me for it.
@Darko Pring I started just walking to the mail box and back. Did that for the first couple days. Then I went to the next street over, then the next street and back. After a couple weeks, I quit smoking, drinking, cut sugar and started speed walking. The weight just started melting off. As the weight came off, my activity lvl went up and weight kept coming off.
Note: buying a fitbit watch really helped me not lie to myself about exercise time and distances.
@@SirSnails417 There is really something about sugar, weeks ago I consumed sugars again and my performance went low, even my mental strength.
@Darko Pring i think it's refined sugar. I can eat fruits with decently high sugar content without much issue. But I had a hand full of m&ms the other day and I felt fatigued, less capable of quick bursts of speed and overall felt icky. Definitely happy I don't eat sugar any more. Also cutting alcohol and cigarettes out of my life was so much easier when I was being distracted by running and stretching. I recommend Movement by David YT channel
did you have much lose skin?
This is a no BS guide for people who want and need to learn how to lose weight. Love it and remember consistency is KEY! Let’s get fit together! 💪🏼
What sport can I do when I get my new knee replacement I’m in agony wating I’ve even had to buy a walking stick 😢😢😢
I eat 3 meals a day and drink water, throughout the day.
Breakfast is always 2 eggs and 2 low sodium bacon strips (sometimes a cup of coffee)
Lunch is always a type of salad. I always use iceberg lettuce though.
Dinner is either rice and steak or mashed potatoes, chicken breast and steamed veggies.
... and what happened
@@RickBomhofhe is 300lbs now
Fantastic video! Incredibly useful tips and positive tone are genuinely inspiring. Thank you so much for sharing your expertise! 😀
This dude is spot on! Fasting and whole foods are the only way ive been able to keep the weight ive lost, off
Perfectly simple video, easy to follow instructions. No gimmicks
For some reason I just can't get past 52 hours of fasting. I wanna make it to 72 so bad lol but i endup stopping at 52. Also do you know how often you can 2-3 day fast? I actually find it really fun and productive
I just started 4 days ago and lost 6 pounds already
@@jamaalhorton2343 4 lbs of what, though? Muscle? Water? Fat?
I get skinny when I don't eat and I don't get fat eating low calorie foods! Ground breaking.
Because of people like you I stopped listening to my drug dealing doctors and focused on the key points that youve made and now im diabetes free and a machine lost 70 pounds and will continue I thank you with all my heart God bless you
This made me laugh 🤣 that's how I look at my doctor's now too
Excellent video and simple tips. I'm starting this TODAY for thirty days. Thank you!
Straight to the point I love it!
Very helpful, thank you!
Day 17 today - from 74.8kgs to 71kgs. Once I hit 70 - I'll step it up and work out on my abdominal! Thanks for this!
Bro I’m so happy for you I’m trying to workout so my parents can finally be proud of me I’m the 1 befire stredded in the thumbnail
What's your body fat %?
That's just water loss more than likely, as some suggest below check your body fat regularly
60 days in! I now weigh 68kgs! Started lifting already! Way to go for that 6 pack
@@inhenyerosimax860 do you know your body fat %?
This is perfect thank you so much I’m ready to try it out
Great video!!! Loved it!!!
Thank you soooooo much for the much needed information 🙏
I really Love how you eliminate All excuses for not knowing anything about Dieting ..... Excellent
Great video!!
Thanks for this!
Its good to know im already on the right track. Whats in this video is basically my current diet i just gotta adjust my workout.
Thanks for this vid! 👍🏻👍🏻👍🏻
Bro you are doing gods work with sharing some valuable info
💯
Very informative. Thank you
Eagerly waiting for this !!
I love this. I have been doing most of this. I thought I was doing something wrong. It's good to know that I can continue to eat 1 to 2 meals a day. I like the snacks being protein. I will try that too. Thanks!!!!!!!!!!
I have been going to gym nearly a year but I couldn’t lose all my belly fat. I believe my eating habits. Thank you very much. I start trying your way. 🙏
thank you for the constant quality content!
Thank you for this video.
Your videos are amazing…Especially this video regarding to loose belly fat for me….Appreciate….You are giving all the important things to do in most applicable ways….People can trust and follow your instructions ❣️
Thank you sooo much 🙏
you're a champion 🥊🏆much appreciated 😊😊
It's not about how but about the right motivation and dedication.... I've tried it so many times and after a while you get a setback and fall into your old habits it's about consticancy.
Wow thank you so much for making this video so specific and straight forward!
Just recently started my weight loss journey a few weeks ago. I eat nothing for breakfast, I eat rice and chicken just about every day for lunch and either nothing for dinner or I'll eat some meats or vegetables. I drink my 0 sugar and 0 fat energy drinks in the mornings but other than that I only drink water and I try to make it about a gallon a day. I go to the gym every day and mainly focus on weight training. It's only been a few weeks but I'm seeing improvements pretty quickly. I've lost weight and gained muscle. I need to be more strict on my diet but its a good start.
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This is a really good one!
I appreciate your generosity and honesty brother. Very helpful.
Great video thanks
Great video thank you
Wow this is a very amazing and awesome video bro telling about this topic and about 5 steps for reduce belly fat in 30 days and keep it up and keep up the good work for all of us
Thanks!
As a 42 year old “ex” obese man, this video is perfect. Fasting and watching my calories and working out 5-6 days a week, I feel and look the best I ever have in my entire life. The fasting was a little hard for me at first. I love food but I put my mind to it and it became second nature.
Do you track protein? If not, how are you lifting numbers? Have you been increasing weight pushed or naw?
@@ghettorevival9541 yes I’ve been trying to track my protein based off my current weight. And I try to increase the weight by 5 pounds ever week.
For myself I went from 224lbs to 178lbs and keeping it off for 3 years now by basically doing Feasting and Fasting, I do a 40-48 hour fast from Sunday night to Tuesday after work and then do OMAD on Wednesday and Thursday, and eat 2 maybe 3 times at libitum the rest of the week, also I cleaned up my Diet by drastically reducing sodas and prioritizing protein. Weekly my calorie intake is actually very similar to what I used to consume but now I have far fewer insulin spikes since I'm not sipping on Mt Dew all day every day
What was the time frame from 224lbs to 178lbs?
Was about 8-9 months
Great video
I was already doing all of these steps in this May and managed to lose 10kg (96.5 to 86.5) in exactly one month without losing too much muscle (at least visibly). I was especially glad to know that eating 1 time per day and skipping breakfasts like I do is not only unharmfull but actually recommended.
Also Thursday is a day when I only drink water and let myself rest from the food.
So you eat nothing on Thursday?
@@ghettorevival9541 yes I only drink water. I like the feeling of light stomach after that.
I hit the plateau now so I only lost 3 kg in 2 weeks, the tempo slows down. But I’m like 4 kilos away from my goal so it’s fine. I need a plan to keep it when I reach the goal.
@dk-sky3820 i think youl find every kilo you loose, the next one is even harder. For me( 5'11 male )once i got to about 84kg i threw the cutting diet out and focused on clean protein sources eating 3x a day and going twice as hard at gym and that got me swole while loosing the remaining few kg of fat. Hope this helps
@@HazzCraft I’m about same height (182cm) and I got to 83kg rn so I’m already starting to slow down and switching diet plan. Thanks for the tip 🤝
Did you end up with any lose skin or stretch marks?
This is great! Very tangible, direct, and accessible!
Mate is this really you !
This is the first time you went into details just amazing. Btw thank you for letting me lose 30kg
great video!!!!
Amaaaaaazibg video!!! I give this video an A+!!!!
He spesks to average workin perosn. Breakd thinhs down super easy even for those who cant cook. Absolutely love this video and shared it
Thank u so much! This video is handy!! THANKS!
5 steps to Lose Belly Fat 30 Days
1. Decrease your meal frequency
2. Go shopping
3. Make your one or two meals a day
4. Lift weights
5. Repeat the last 4 steps everyday for 30 days
Sleep well too because sleeping helps recover from workouts. And don't forgot to drink protein shakes to give that support
Thank YOU😊
Excellent video
Coffee in the AM is crucial when I’m trying to lose weight. It is a definite appetite suppressant and helps me avoid breakfast entirely most days. Then I eat both meals within 6 hours or less, so it’s at least an 18-hour fast until the next day’s eating.
The weight rolls off in a few weeks.
And always shop the perimeter of every grocery store while ignoring most of the center aisles. 95% of my basket is from the perimeter of the store, with carbs such as breads, cereals and rice being most of that remaining 5% which are found in the center aisles. Always shop the perimeter.
Just what I needed at just right time!
What works for me is 1 good meal a day, with a protein powder shake including 1 banana and oats around mid day. 1 gallon of water a day, and daily vitamins. I work out 4-5 days out of the week and actively rest on my days off.
FInally a video that isnt filled with too much info. Some people need a starting point that they can slowly build off and many creators ignore this fact and flood their videos with info that although might be important, its not going to help a beginner get started. They will get overwhelmed and wont know which parts to choose and which parts not to. With this basic advice anyone can get started and focus on consistency, then gradually tune it to suit themselves, which is this most important part we are all different.
So much info in 10 minutes 👏🤗👍
Finally a meal plan that makes sense and doesn't cost me $200 a month. Thank you! I knew all the "6 meals a daya" advice I was gegtting was ridiculous.
Exactly what I needed❤
Hi, thank you so much for your videos. Would you recommend as a snack those Protein Yoghurts? They usually have little to no carbs and up to 20g of Protein for 150-180 Kalories.
thx, it was really interesting
Weight has been fluctuating between 240 and 234. Going to try this. Goal weight less than 220. Did intermittent fasting and got off track, as a 56 year young man, could use some advice for men my age.
Man this video is what I needed
Track your calories otherwise you could end up burning too much too soon and subsequently lose muscle. Opt for a mild deficit to begin with say 200calories, give your metabolism a chance to adjust and drink plenty of water.
☝🏾this I almost did this last week. I'm still learning how to balance ⚖️. This week I am planning for a more mild approach.
How do you go on a deficit if you are new and don’t even know how much you’re normally taking in to go on a 200c deficit? (Not being a dick, honest question).
@@114D a lot of apps are available these days which track your calories you can use em to get a rough estimate on your daily intake :).
Why am I not losing weight on a 200 calorie deficit? Been at it a month and trust me I’m being diligent with it but no results
Love this video
Is anyone doing the one-meal-a-day-before-bed routine? How is that working for you? How are your workouts during the day?
Just subscribed. Great channel sir
Excellent💯
been doing intermittent fasting for a few months now and its been working quite well. normally now i dont eat until noon or 1 and i get an hour+ workout in the morning on only my cup of coffee and then one more meal at abouy 7pm adn thats usually all aside from some small snacking but my snacks are usually almonds or pecans
As always it's great 👍 I been fallowing your chanel for 2 years I went from 98kg to 56 kg tbh only trainer I listen lol because its been helping me so far all the advice it's easy and only thing is want to fallow the advice and all works
Thank you for this video. I've subscribed and enjoy binge-watching your content.
I usually shop at farmer's/fresh markets or advocate and have followed your redommendation to shop primarily on the outer edges of the supermarket (I heard this a couple decades ago), it's kept me in a respectable, stable weight range (must be all the grilled squid). I noticed in your video a fruit whose value I question - bananas; no other fruit has a higher sugar content, so I wonder if it's a good choice.
Thanks, again, for your channel.
Thx!
Nice my bro 💪🏻💪🏻💪🏻
This is one of the best straight to the point meal prep vids I've seen, AND it's not a bunch of fancy ingredients you have to go to some special store to get, all of this shit is at Walmart...AND it's all easy to cook...
Bro is doing God's work. Helping others looking for nothing in return. Good stuff brother.
You're Selfish
Whether the semi-fasting approach mentioned here, or the popular small amd frequent approach, my #1 component to a successful diet is keeping myself busy.
If I'm distracted with work, workouts, meal prep, taking care of things around the house, and then just decompress for an hour before getting at least 7 hours of sleep, I find it so much easier to keep myself from ever noticing the reduction in intake.
THIS! If I keep myself busy I don't have time to sit and think about food. Staying busy really helps me stay on track.
Thanks for the video.
I have a question, how to cook the protein while I’m doing this? Such as chicken breast or piece of steak? How to cock it in a healthy low calories way to help the 30 days plan
This is a great video! I've switched from using any type of rice to using cauliflower rice
I also add a boiled egg to my stir-fries from more protein. Can I add mayo to my tuna snack
love the advice to shop the outside aisles in the grocery store. EXCEPT, that's usually where the baked goods are too. good practical advice. ty
I can't talk for others but skipping breakfast is a no deal for me. I stick to greek yoghurt with some seeds. I used to eat cornflakes every morning. It's the small things that when combined together can make a large change.
You’re a legend bro
Thank you, all your videos been helpful. 💯💪🏾
I was diagnosed with diabetes a few months ago and I had to make a change in my diet, I stopped drinking sodas and sugar snacks, being a much smarter eater. I've lost over 40 lbs in just a few months, and my diabetes moved back to pre diabetes. You can do it too.
Thanks dude- you have excellent advice, you are helping people with a longer & higher quality of life- good for you feather in your cap!
Here's a great one - frozen spinach, vanilla protein powder, ice, water and a fruit if you like or peanut butter! Tastes great in blender
tysm for this video. I'm 14 years old and i have 70kg(basically overweight) and want to reduce it to at least 50kg and this video made me to take notes for reducing belly fat fast cuz i'm fed up of being constantly bullied at P.E. for being so overweight
@@katelikessnails 163cm
👏🏽 I'm sure you will succeed 💪🏽 And next year the girls will run after you! 😎
If you start working out at your age, you'll probably be in shape at Christmas. Your metabolism is Your friend.
Keep the consistency and you'll succeed!
Write everything down U GOT THIS. Stir fry is easy salmon and chicken breast are easy cooks. U got this hun 💪💪💕💕
Will this affect my strength training? I'm down from 310 to 240 lbs currently.
Man gotta be the best belly fat diet I ever seen
Nice video! You gave me another video idea to make for my channel.
Hey Buddy, hope all is well. I’m trying to lose 30 pounds in like 2 months. Is this diet ok? 2 Isopure protein shakes ( 1. Morning after workout 2. Evening ) and 1 meal in the afternoon ( grilled chicken salad) is this a good diet? Thank you 🤙🏼💪🏼
I just want to say that it´s not the case of today, but I was on OMAD for almost 2 years and I´ve never felt better.
What will ha[[en if I stop sugar intake(I mean completely or something like 5-6 grams per day). I heard in one of your videos that sugar(glucose) is the only sourse of energy of the muscels and I actually feel very fatique when not consuming sugar and I don't have power for training. So, is there a chance of minimizing sugar intake and have energy?
Hi guys,
Please share fast 3-4 months muscle building workout and diet plan for beginner.
I want to build body muscle fast and bulk up.
Thanks
These are solid tips it’s just I personally can’t skip breakfast, I need to eat in the morning and since I have morning shifts at work I kind of need to have breakfast or I cannot function properly
I've been stuck at around 190-192 last month or so. Can't seem to break below it consistently so I'm going to b=go back to frozen veggies and lean ground turkey/chicken. Great vid!!!
how it's working yo?
@@kato9517 Update: Doctor cut my blood pressure medicine from 160 mg to 80 mg (Daily still). I am averaging around 186-187 lbs atm from Early June and feel better. Upped my calisthenics, dumbbell exercises up a notch. Veggies, Protien Chicken and Fruits w/ plenty of water is working out great for me. Next goal is to drop below 185 and keep pushign towards 180 by the fall-winter months.
Stay Fat
Hello, can you help me? How does it work, please? For example I eat 2 meals a day - it means it is 1 pack of frozen vegetables with 1 pack of The Uncle´s Rice and how much meat should I eat per a day?
So let's say I eat 2 times aday. Can I drink proteineshake for dinner or something after workout to make sure the muscles get a good amount of proteine to grow? (Like for example, beef and shake together) Also using creatine 30-60 min before training.
Going to do this for this month I'll update you guys who wanna know the results!
💪💪
How is it going champ?
Facts whats the word?
Update? It's been 1 month lol.
It's been a month
10 Bro.
Well done.
I’m a pretty lean dude, I just went through a clean bulk phase where I started at 158 and landed at 181 in 3 months! I’m wanting to still lower my body fat percentage, and get rid of the belly fat I have. One question I had was how does timing of SNACKS work into the picture? Or does that matter?
Hi Max,can kids around 12 do your 6week shred?
Thanks for this and as a vegetarian who is going to be a vegan in years to come,I must only have vegetarian based meals as well as doing my men's workout daily and ever in this world and other planets,Max Posternak boss!!!LONG LIVE,MAX POSTERNAK BOSS!!!🏋♂️
What about eggs
@@aboveSubparBallAnalysis The eggs are non vegetarian,good friend!!!🏋♂️
Exercising becomes tricky. Practically you have to do it in the mornings if you’ve got a busy middle aged life. That would leave you feeling off till lunchtime. Still if you need to lose fat for 30 days you’ve got to do it.
Everything he said is spot on.
If I’m unable to go to the gym can just getting my steps in and at home exercises substitute for that?
Great video bro!