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5 Steps to Lose Belly Fat 30 Days

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Is it possible to lose a lot of belly fat within a few weeks? I will give you the framework to help you see dramatic improvements in only 30 days. You can reduce your belly fat significantly in just a few weeks while improving your health, energy, and body composition.

In today’s article, I will explain how to burn belly fat quickly while maintaining as much muscle mass as possible.

The Simple Plan: Step by Step

We all know we can lose weight by reducing calorie intake and eating healthy food. There are many ways to do this. In today’s article, I will give you a simple step-by-step plan that anyone can follow without overthinking. The key to losing belly fat is taking action.

Step 1: Meal Frequency

The first thing I would like you to do is reduce the frequency of your meals. Reducing the frequency of your meals is contrary to the majority of mainstream advice, which tells you to eat 5 or 6 meals per day.

Try to limit yourself to one or two main meals per day. To lose as much weight as possible, we want to reduce how many calories you consume per day and the willpower and complexity required to do so. This is why I eat one or two meals per day.

I have been doing this for years unless I am actively trying to bulk up and build muscle. If you plan your meals correctly, you won’t lose muscle mass, your metabolism will not slow down, and you won’t even be hungry. Eating fewer meals is beneficial because your stomach has a stretch reflex, which signals to your brain when you are full.

You’ll only be physically able to consume a certain amount of food per meal. If you want to simplify your approach and not count calories, I will tell you precisely what you should put into your meal.

Before we get started, you should plan to eat nothing at all for breakfast. Starting the day with a black coffee instead of a meal is a good idea, which may reduce your appetite, and most people can adapt quickly to skipping breakfast.

If you can’t wait for one meal at the end of the day, I suggest having two meals daily. If so, I recommend having one meal around lunchtime and another about an hour before bed.

Step 2: Grocery Shopping

Next, go to the grocery store and buy the most basic foods that fill you up while providing the nutrients your body requires. I advise shopping in the outer aisles at the grocery store, such as the produce, meat, seafood, dairy, and eggs sections, and some inner galleries.

Today, I will be more specific so that this guide is very applicable and direct. You can also find avocados in this section and whole fruit that only requires a little preparation time, such as apples, bananas, and berries. The point is to purchase foods that are easy to prepare. It would help if you didn’t have to cut a watermelon into pieces whenever you feel hungry.

Instead, we want the diet to be as simple and easy as possible. You already have to exert a lot of willpower to reduce the calories you consume daily. You’re more likely to reach for watermelon if you see it already prepared in the fridge.

You’ll then move to the meat and fish section. You can choose salmon, lean beef, ground turkey, or chicken breast. Other seafood options include shrimp and white fish. Then, head to the frozen vegetable section. Frozen vegetables are much more convenient to prepare than raw ones because they come already chopped up and are just as nutritious.

Get some frozen green vegetables, like broccoli. You can also get California mixed vegetables, which include carrots, cauliflower, and broccoli. You can also buy stir-fry at your local grocery store. You should also add some carbohydrates to your meals for flavor.

You don’t need to do this, but I find that carbs make my meals taste better. The easiest way to achieve this without spending a lot of time cooking would be to use Uncle Ben’s pouches that are already cooked with brown rice. Make sure to use a high-heat oil, such as avocado oil.

Step 3: Preparing Your Meals

You’ll finally get to eat your snack. Unfortunately, they won’t be the same snacks you are used to. All your snacks should be easily accessible, high in protein, and low in fat.

You can choose from flavored tuna, sardines, and lean deli meats that are nitrate- and nitrite-free, as well as a low-fat cottage, Jack Links beef jerky with zero sugar and protein bars. You should consume at most two protein bars per day. This is because protein bars contain many extra ingredients, sodium, and calories in addition to the nutritional benefits of the protein.

You can eat two or three fists worth of fruit on top of your meal. Three large apples or one package of watermelon from the store is what this amounts to.

Each person can estimate how much fruit to eat in a given day by using their fist. You can also eat your snack proteins after meals without any restrictions. You can add protein without overeating by using tuna packets or sardines. This is your diet in a few words.

This plan will burn fat even if your calories are not tracked. There are many ways to create a healthy eating plan. You can replace the rice or meat with potatoes, seitan or tofu, or avocados with more fruit. I wanted to show you how to create a plan that is simple and straightforward so you can start right away. These foods will make you feel satisfied, so it’s okay if you don’t finish the meal. You can track your calories if you wish, but with this plan, you will not need to.

Step 4: Exercise and Weight Lifting

Let’s now move on to step four: lifting weights. You can burn calories with cardio, but a natural, filling diet that is made up of only one ingredient will be more effective.

To maintain muscle mass while you lose weight, resistance training should be done at least 3 to 4 days a week. Try to lift weights so heavy that you fail after ten reps. You should alternate upper and lower body exercises on each day if you only do 3 to 4 days per week.

You’ll be superstaging push exercises such as chest presses overhead presses, and pull exercises like rows and pull-ups for the upper body. Lower body exercises include squats and deadlifts. In general, 9-12 heavy sets per upper and lower body are sufficient.

The key is to make sure you go heavy. This channel has a lot of videos that will walk you step-by-step through how to set up your workout.

Step 5: Consistency is Key

The final step is repeating the four previous steps each day for the next 30 days. You can change the vegetables, carbs, and protein in your meal. You should stick to this framework every day.

Again, there are a million other ways you can do this, but this is a direct, straight-to-the-point, get-started-today way that you can use to substantially reduce belly fat in the next few weeks without starving all the time.

Consistency is the last and most important step. It won’t do you much good if only a few days are spent doing this.


That’s about it. If this blog helps you, please share with others. I also have many other articles that offer more general advice you can use to tailor your diet more easily. The diet I describe here has been very successful for me and my clients, who are busy and okay with eating the same thing daily.

Thanks for reading, see you next time!

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