Want to know how to lose belly fat naturally?
You’re in the right place.
In this video, I’m gonna show you how to finally lose your stubborn belly fat that’s been living rent free in your body all this time.
Make sure to stick around for tip number 5 because it’s been an absolute game changer for me when it comes to finally getting rid of my belly fat and being able to keep it off.
But it’s also been a complete game changer for all my students who’s all gone to see some amazing results.
It might just change your life as well.
How To Lose Belly Fat Naturally [The Ultimate Guide]
There are really only 5 things you need to focus on if you want to know how to lose belly fat naturally.
It doesn’t always have to be complicated for it to be effective.
First things first, you will never look at this topic the same way after I’m done talking about it in a couple of minutes.
I need you to pay close attention if you’re a little distracted right now. This might be life changing information for some people.
1. Prioritize getting adequate and quality sleep every night
People often shrug this off but if you wanna to have any chance at losing your belly fat and improve your overall health, then this is your starting point. It’s also your lowest hanging fruit.
This part is so critical that even if I give you the best diet advice and the best workouts on the planet. If you don’t get this part right, you’re not gonna get results.
Any successful weight loss transformation starts and ends here.
If that’s news to you, that’s a very good indicator why you are where you’re at today. And also if you eat like an asshole and live a sedentary lifestyle. But we’ll get to that in a second.
Let’s look at some important stats because numbers don’t lie.
Studies show that 30% of American adults sleep six or fewer hours a night.
Why is that important? Well, according to research, lack of sleep has a direct connection to weight gain, type 2 Diabetes, and raises your risk of developing heart disease.
Sleep deprivation is so detrimental, the World Health Organization has officially classified nighttime shift work as a probable carcinogen.
The term “I’ll sleep when I’m dead” will have a brand new meaning to you if you keep ignoring your sleep. Yet we deprive ourselves of sleep all the time.
According to Dr. Walker from the book Why We Sleep, Insufficient sleep – roughly defined as less than seven hours per night – moves every health metric in the wrong direction.
- •Increases insulin resistance, a primary cause of type 2 diabetes, and a concern in pre-diabetes;
- •Increases next-day hunger and reduces feelings of fullness after eating;
- •Drives more food consumption and worse food choices. Sleep-deprived people are just more likely to reach for junk food. Especially high-carb and sugary foods;
- •Makes it harder to lose weight, as the body is more likely to burn muscle and hold onto fat when dieting. The opposite of what we want;
- •Raises blood pressure and significantly increases the risk of a heart attack;
- •Compromises the immune system;
- •Negatively impacts emotions and mood. It raises the risk of depression and anxiety; and
- •Increases the risk of cancer and Alzheimer’s.
All those things are caused by insufficient sleep which again is less than 7 hours per night. Are you one of those people?
One of the most compelling recent sleep studies took healthy people who had no existing signs of diabetes or blood sugar issues.
The participants were limited to sleeping four hours a night for six nights. By the end of the week, it was enough to move these healthy people into the pre diabetes range within six days.
Another experiment compared people who slept for 8.5 hours vs. 5-6 hours of sleep per night for ten nights.
Not surprisingly, the short-sleeping group ate around 300 more calories per day. What’s crazy is similar changes occur on 4.5 hours of sleep in just four days, not ten.
An extra 300 calories per day doesn’t sound like a lot, but it could easily add up to 20 lbs of weight gain per year.
Here’s more. A study that recorded the sleep patterns of 9000 people indicated that those who averaged only six hours of sleep per night were 27% more likely to be overweight than those who slept seven to nine hours.
It gets crazier. The participants who averaged five hours of sleep were 73% more likely to be overweight.
In fact, lack of sleep is actually one of the strongest contributors to obesity. In one study, children and adults who were sleep-deprived were 89 and 55% more likely to become obese.
All this means is that you could have the best diet or the best workouts. But if your sleep is trash, it’s almost gonna be impossible to lose weight.
In fact, how to lose belly fat naturally should be the least of your concerns when you see all the negative impact lack of sleep does to your body.
We can all relate to this in some, way, shape, or form. Personally, when I don’t get a good night’s sleep, I’m usually a complete zombie the next day. And that’s an understatement.
Also, you can’t fully recover lost sleep by catching up on the weekend. That’s not how it works.
It’s not as simple as treating your body like a rechargeable battery. The brain can never recover all the sleep it’s been deprived of.
Here’s what you need to do. Captain Obvious here. Prioritize getting adequate and quality sleep every night.
Ideally, anywhere between 7-9 hours in a cool, pitch black room with zero junk light, every night. There’s a reason why we evolved to sleep for a third of our lives. Now you know why.
I think it was Mindy Kaling who was quoted saying, “There is no sunrise so beautiful that it’s worth waking me up to see it.” I couldn’t agree more.
2. The best diet is the one you can stick to long term
There’s always gonna be a never ending debate about what the best diet is for weight loss. It’s almost become a religion.
Honestly? The best diet on how to lose belly fat naturally is the one that you can stick to long term. Adherence is more important than anything.
I’m not a big fan of diet labels to begin with because people become so dogmatic about it. But it’s an undeniable fact that we evolved as human beings 2.5 million years ago.
We’re still genetically identical to our Paleolitic ancestors and they were all naturally lean and strong. They didn’t suffer from modern western diseases like obesity, diabetes, and cancer.
It only makes sense that we base our diet around how they ate. So here’s a few simple guidelines to adhere regardless of whatever “diet” you’re following.
If you just follow these tips, I’m willing to bet a lot of money that you’re gonna lose your belly fat.
Let’s talk big picture stuff first. We evolved to eat animals and some plants.
Given the choice, our ancestors always preferred animals because it gives the human body all the essential vitamins and minerals it needs.
Sorry, vegans. Veganism is just a modern day human experiment anyway.
Something like 90% of plants in the wild are inedible. In fact, some of them are extremely toxic. You’ll immediately die if you eat some of them.
100% of animals are edible. The bioavailability of the nutrients from animals versus plants are also night and day.
For example, if you compare beef liver, one of the most nutrient dense food on the planet. To kale, often considered a “superfood” by plant based zealots, they’re not even close. Liver makes kale basically the same as eating cardboard.
With that in mind, let’s dive into these guidelines:
1. Eat whole, unprocessed, single ingredient foods. We’re talking eggs, steak, fish, chicken, avocado, berries, etc.
Eat food that you’d normally see in the wild. This is why you should never eat highly processed foods like cereal. Have you ever seen a cereal tree?
2. Prioritize protein. The amino acids in protein becomes the building blocks from which your body builds yourself from within.
It’s crucial that you eat enough of it. You should aim to eat 0.7 grams per pound of lean body mass. If you’re really active or you’re pregnant, you can eat more.
3. No liquid calories. I always like to say that what you stop eating has far more impact to your health than what you start eating. Or for this instance, drinking.
Liquid calories have zero redeeming qualities to them. Regularly drinking this stuff is like pouring gasoline on an already aggressive fire. They just make you fat and sick.
4. Eat more natural fats. Why? Because it’s satiating and it’s delicious. Things like fatty cuts of meat, avocado, nuts, butter, and cheese.
And no, eating fat won’t make you fat. If anything, if you’re not eating enough fat, you’re probably fat.
5. Drastically reduce your intake of added sugar, artificial sweeteners, refined grains, and alcohol.
So, no diet coke, don’t put Splenda or Stevia in your coffee, try not to eat so much bread, rice, and pasta.
Also, did you know that cereal was originally invented to reduce libido? True story. Look it up.
When it comes to alcohol, it’s literally poison that you’re willingly putting in your body. That’s why you get the buzz.
Your body also prioritizes metabolizing alcohol, because it’s poison, so you don’t die. Which then inadvertently pauses the burning of all other calories.
So if you drink and eat, all the calories from food gets stored as glycogen and eventually body fat. Beer might be the worst alcoholic offender because it also contains carbs. They don’t call it a beer belly for nothing.
6. Follow the 90/10 rule. Follow these guidelines 90% of the time and enjoy your favourite treat responsibly with the other 10%. You gotta live a little, right?
3. Take a break from eating
I can count in one hand the amount of times I ate breakfast in 2020.
What I mean by that is I don’t eat first thing in the morning like 90% of the general population. Instead, I eat two meals: one at 4:00 in the afternoon and another one at 7:30 at night. Sometimes I just eat one big meal.
When I’m not eating, I just drink black coffee, tea, or water. That is it.
This is called intermittent fasting. It’s a way of scheduling your meals so that you get the most out of them. Because what you eat is just as important as when you eat.
And I talk about intermittent fasting ad nauseam on my channel. So if you’re new, make sure to check out all my videos about it.
But here’s a quick explanation of how fat loss ACTUALLY works. And no, it’s not just calories in vs calories out. Your body is a little more complex than that. It’s more than just a mathematical equation.
You see, all foods stimulate the hormone insulin. It’s the hormone that controls our body weight. Think of it as a switch for fat burning or fat storing mode. You can’t do both at the same time.
When you’re eating, your insulin level goes up.You’re converting the food that you’re eating into stored energy. You’re in fat storage mode. High insulin blocks fat burning. Again, insulin is the switch.
When you fast, and you automatically do this when you sleep, insulin goes down and you get to take out stored energy so you don’t die.
But your body does it in two stages. It uses up stored glycogen first in your liver and muscles before it switches to burning fat.
Which means you need to fast long enough to get into fat burning. The minimum effective dose here is a 16 hour fast.
The easiest way to do this is by skipping breakfast to extend your fast from your sleep. The longer you go, the better.
From an evolutionary standpoint, this makes absolute sense. When food was scarce back in the Paleolithic times, our ancestors were forced to live off of their stored energy aka body fat.
That’s what it’s there for. It’s not just there for looks.
The problem is, we’ve been taught for decades now through authoritative parroting to do the complete opposite.
We eat too much of the wrong stuff and too often. Six small meals a day, anyone? We’re also in the midst of an obesity epidemic. Go figure.
There is NO scientific evidence that eating six meals a day is somehow beneficial to the human body. Our Paelolithic ancestors would’ve considered us gluttons.
Breakfast is NOT the most important meal of the day especially if you’re just eating highly processed starchy food. If that’s you, breakfast might be the most important meal of the day for you to skip.
Now, during your fast, if you wanna empty out your glycogen stores and get into fat burning a lot faster, you need to follow tip number 4.
We evolved as human beings to move.
Our Paleolithic ancestors regularly walked 5 miles every day. They also swam, climbed trees, lifted heavy rocks, they sprinted for short periods of time when they were hunting, and other cool stuff.
I’m gonna give you the one and only concept that you need to understand about physical health. In case you’re one of those people who thinks you can just live your life and not workout.
If you want to lose your belly fat and improve your overall health and fitness, there is literally nothing better you can do than to make yourself as physically strong as humanly possible.
The best way to achieve this is through strength training to build lean muscle. You don’t need to do this every day. 3 times per week and you’re golden.
And if you’re completely brand new and you haven’t worked out since gym class in high school. Or maybe you don’t have access to a gym, just do bodyweight exercises at home.
Honestly? That’ll get you pretty far. Especially if your goal is to just a have flat stomach, maybe see some abs, and fit better into your clothes. You can accomplish all those things without ever stepping foot in a gym.
And this is coming from an absolute gym rat. I am not making friends with gym owners here. Think about people who purely do just calisthenics. They look pretty good to me.
Having a lot of lean muscle is the key driver of your metabolism. It’s also a key indicator of lifespan. It’s crucial during the aging process.
Think about elderly people. The ones with high quality of life are the ones that aren’t frail and can still take care of themselves. They can still carry their own groceries and do daily house chores. Which one would you rather be?
Another key point about why you need constantly move your body is you want to avoid prolonged periods where you’re completely sedentary.
Nothing shuts down your fat burning metabolism faster than prolonged periods where you’re not moving.
The best way to do this is to have a goal of walking 10,000 steps spread throughout the day. And no, don’t be tempted to go for a jog or a run because it burns more calories.
When you’re walking, you’re mostly burning fatty acids for energy. I can’t think of a more painless way of losing belly fat than walking.
I have other videos that dives into the science behind this in further detail so make sure to check it out.
5. No zero days
This is what ties everything together on how to lose belly fat naturally. It’s the key to to making this work.
A zero day is a day where you do absolutely nothing towards your goal. Think of life as binary, either you’re right (1) or you’re wrong (0), you’re doing something (1) or you’re not (0).
The idea of no zero days is to do something every single day to move towards your goal. To build a string of 1’s instead of 0’s.
Foe example, when life happens and we can’t make it to the gym, we tend to just give up and consider that day a write off.
Once we accumulate two to three days of doing nothing, it’s so much easier to just give up entirely. We magically begin to get caught up with other things and begin to rationalize quitting altogether. Sound familiar?
The way to make real lasting change is to make sure you never have a zero day. Strive for a string of non-zeros. Read one page, do one push up, eat one healthy meal, and go from there.
Anything to make sure you’re still making even the smallest progress towards your goal. Because little progress is better than no progress at all. No matter how seemingly insignificant it may be.
You may not be able to make a big leap towards your goal today, but you can take a tiny little step. It might not be much, but hey it’s a 1 and not a 0. It’s progress. Because a 1 is much much better than a 0.
As always, if this was helpful, share it with a friend who could benefit from it as well!
Need More Help?
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