Belly Fat Loss: A 3-Stage Guide
A step-by-step program to lose belly fat effectively and sustainably, focusing on diet and lifestyle adjustments across three distinct stages. Incorporates principles of behavioral economics and habit formation.
Program Modules
Stage 1: Kick-starting Fat Loss (Until 15% Body Fat)
Focus on creating an energy deficit and increasing protein intake. Simple, sustainable changes for initial fat loss. Utilizes the 'anchoring' effect to set calorie targets.
Calculate Calorie Target
DailyMultiply your body weight in pounds by 11-13 to estimate daily calorie needs. Adjust based on activity level and age.
“Take your body weight in pounds and multiply that by anywhere from 11 to 13.”
Set Protein Goal
DailyAim for 1g protein per cm of height (heavier males/higher BF) or 0.8g per pound of body weight (lighter individuals/closer to 15% BF).
“A good recommendation for relatively heavier males in the stage who are at a higher body fat is to eat one gram per centimeter over your height”
Focus on Low-Calorie Density Foods
DailyPrioritize fruits, vegetables, and lean protein sources to feel full while consuming fewer calories.
“Focusing on what's known as low calorie density Foods. These are foods that for the amount of space they take up in your stomach will only add a relatively low amount of calories to your daily total”
Stage 2: Refining Your Approach (15% to 12% Body Fat)
Introduce more precision by tracking calories, adjusting carb and fat intake, and managing hunger. Leverages 'loss aversion' by focusing on avoiding pitfalls.
Track Daily Calorie Intake
DailyStart meticulously tracking your calorie intake to ensure you're still in an energy deficit. Use a food scale for accuracy.
“You should start tracking your daily calorie intake and doing so more carefully”
Adjust Carb and Fat Intake
DailyLower fat intake to 20-25% of daily calories and increase carb intake to manage hunger and support energy levels.
“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 to 25 percent of your daily calorie intake”
Implement Hunger Management Techniques
DailyPractice mindful eating, drink water before meals, and choose filling foods to manage hunger levels.
Stage 3: The Final Push (12% to 10% Body Fat)
Maintain strict discipline, maximize calorie efficiency with high-volume foods, and make mindful choices when dining out. Uses 'framing' by highlighting potential gains from consistency.
Prioritize High-Volume Foods
DailyFocus on meals with high-volume, low-calorie foods to stay full while maintaining a deficit.
“Most of your meals throughout the day will need to come from high volume foods that will help you stay full for less calories”
Make Mindful Dining Choices
WeeklyPlan ahead for social events and dining out, making wise choices to minimize calorie intake.
“You will have to make wise choices when you're out and make sure that you plan in advance for big meals out or for alcohol both of which can drastically increase your calorie intake without you even realizing it”
Reflect on Progress & Recommit
WeeklyTake time to reflect on the overall progress and recommit to habits and routines in order to maintain consistent, small actions.
What You'll Accomplish
- Understand the importance of body fat percentage for targeting belly fat loss.
- Learn how to calculate and maintain a calorie deficit for fat loss.
- Identify and prioritize low-calorie density and high-volume foods.
- Adjust macronutrient intake (protein, carbs, fats) for optimal results at each stage.
- Develop strategies for managing hunger and cravings.
- Make sustainable lifestyle changes for long-term fat loss maintenance.
- Apply principles of behavioral economics (e.g., loss aversion, anchoring) to enhance adherence.
- Incorporate habit formation techniques for lasting results.
Full program access + updates