Lose Belly Fat Once and for All with This 9-Week Diet and Training Program

Let’s face it, belly fat is not very pleasing to the eye. Fat is a complicated and interesting organ system. The human body contains multiple types of fat tissue that vary by function and location.

Much of the fat tissue in humans is made up of white fat, which is largely in charge of secreting special fat-derived hormones. Humans also contain brown fat, a “healthy” fat that actually increases metabolic rate and tends to be higher in lean individuals. The roles of brown fat extend beyond the scope of this article so we’ll save that for a future installment.

Back on point, belly fat is tissue surrounding internal organs that lies on the abdominal wall; most belly fat is white fat and differs in form and function from fat tissue which lays directly underneath the skin. 

Needless to say, if longevity, health, and being lean mean much to you, then hauling around a large amount of belly fat is probably not helpful to your goals.

But how does one get rid of belly fat and keep it off?

Surprisingly, the answer is not to do hours of abdominal training every day; rather, the solution is consistent diet, intense weight training, and periodic sessions of cardio.

Read as this blog will guide you through how to do all that so you can lose your belly fat once and for all

Diet Overview and Tips for Losing Belly Fat

Calories and macronutrients

If belly fat loss is the goal, keeping it simple we have ~3500 calories in 1lb of fat tissue, divided into 7 days of the week, which yields a goal 500-calorie deficit for losing 1lb fat each week.

You could safely lose up to 1.5 to 2lbs of belly fat per week, but beyond that and you sacrifice too much lean muscle to benefit your main goal

As an example, someone with a body weight of ~300lbs with 25% body fat would land you at a maintenance caloric value of ~2,700 calories per day. This individual will need a caloric intake of roughly 1800-2200 calories/day to lose body fat at a healthy rate. You can also use this BMR calculator to help calculate your calorie needs.

Research has proven time and time again that a moderate carbohydrate, protein, and fat approach seems to be best for treatment of weight loss in overweight individuals. Thus, your diet should start around one gram of protein per pound of lean body mass, 75g-1g carbohydrates per pound of lean body mass, and the rest of the calories in the form of fats. Lean body mass is simply an individual’s body weight subtract their total fat percentage.

Diet tips

• Eat smaller, more frequent meals
• Consume plenty of lean protein
• Consume a moderate amount of healthy fat at each meal
• Eat plenty of fiber from vegetables, fruits, and unrefined carbohydrates like beans (these are godsends for hunger pangs)
• Limit intake of starchy carbohydrates such as bread, pasta, rice and grains
• Eat slowly
• Use cheat meals appropriately but don’t overindulge

A word on cheat meals

A cheat meal, or a free meal, is NOT a willful attempt to see how much food you can stuff down your gullet in a single meal, although this is how it is all to commonly interpreted when people are trying to shred their belly fat.

The problem I often see is that people looking to lose belly fat fall out of one psychological trap (that breaking the diet at all is a huge failure on their part) and into another (they try to see how much junk they can gorge on during their breaks).

If you really want to lose belly fat, don’t decide that you’re going to try and put down an entire pizza or bankrupt the all-you-can-eat buffet for your cheat meal; that’s complete and utter abuse of what the cheat meal is supposed to accomplish.

Rather, go eat a “normal” meal where you are not overly obsessed with the content.  Don’t get me wrong, striving to make healthier choices at this point is always a good thing, but taking a little break from your routine diet isn’t going to kill you.

As I said above, if you want those greasy french fries or that dessert after dinner, go for it.  Just don’t order two entrees, three desserts, eat the entire loaf of bread with butter and half of your buddy’s dinner, hit the ice cream place on the way home, and think I somehow told you to do so.

Meal Frequency and Hunger

First of all, fullness and hunger are controlled by many complex systems in the human body that are beyond the scope of this article, so this will be kept simple. It should also be noted that humans are the only species that eat for non-hunger based reasons such as boredom or fun.

Meal frequency is an ongoing debate in the fitness realm, yet there is very little research suggesting more meals are a direct cause of belly fat loss. There is only a correlation between higher meal frequency and feelings of fullness, which usually helps dieters stay on track.

The moral of the story is that just because you go 4-5 hours without a meal doesn’t mean you’re going to slow down your metabolism; it doesn’t matter whether you eat every three or eight hours as long as you hit your carb, fat, protein, and calorie goals.

You should still aim for at least four meals spread throughout the day and aim at hitting 25% of your carb intake at breakfast, pre-workout, and post-workout. This leaves you with 25% spread throughout your other meals and snacks of the day. If you lift after breakfast, do 30% carbs at breakfast and 30% post-workout with 40% throughout the rest of the day.

Remember that since your calories are somewhat lower, more meals may benefit you if hunger pangs arise. Don’t fret; just spread your calories and macros out over more meals.

Sample macro breakdowns

For an individual consuming: 240g carbohydrate/270g protein/60g fat:

• 6 Meals (AM Workout day)
  • Breakfast: 65-70g carbs/45g protein/10g fat
  • Post-WO meal: Same as breakfast
  • Meal 3-6: 25-30g carbs/45g protein/10g fat

• 6 Meals (PM workout)
  • Breakfast: 55-60g carbs/45g protein/10g fat
  • Meal 2: 20-25g carbs/45 protein/10g fat
  • Pre-WO Meal: Same as breakfast
  • Post-WO Meal: Same as breakfast
  • Meal 5 and 6: Same as meal 2

I could sit here and give you calculations for every combination out there, but you ultimately know your schedule better than I do so just simply plug in the macros and percentages provided to get the desired portions for your meal breakdowns.

Use the food list and portions to meet your macronutrient goals; it doesn’t make much difference what specifically you eat as long as the food is acceptable and helps you meet your nutrient goals.

The take-home message is to eat the majority of your carbs at breakfast, pre-workout, and post-workout; your proteins and fats should be relatively constant throughout the day.

Just remember that success is not determined by reaching a certain body weight in “X” amount of time, but by changing habits that got you here in the first place.

Your goal should not just be to lose some random amount of belly fat and then return to your old habits. That’s exactly why nobody ever reaches their fat-loss goals indefinitely: they get there, but they quickly return to point “A” afterward.

The goal is to lose and maintain the belly fat loss, which is a change of habit.

Suggested Food List

Protein (6-8 grams protein per serving size)

• Chicken Breast: 1 oz or 28.35g
• Turkey Breast: 1 oz or 28.35g
• Fresh fish: 1 oz or 28.35g
• Shellfish: 25 oz or 35.5g
• Egg Whites: 2 eggs worth or 67g
• Egg Beaters: ¼ cup or 2.15 oz or 61g
• Non-Fat Cottage Cheese: ¼ cup or 2 oz or 57 g
• Salmon Fillet: 1 oz or 28.35g (also counts as ½ a fat serving)
• Lean Sirloin: ¾ oz or 21.25g
• Eggs: 1 egg or 50g (also counts as 1 fat serving)
• Cheese: 1 oz or 28.35g (also counts as 1 fat serving)
• Salmon: 1 oz or 28.35g (also counts as ½ a fat serving)

Fruits: 12-15 grams carbohydrate

• Apple: 25 oz or 92g (with peel)
• Banana: 25 oz or 64g (peeled)
• Blueberries: 5 oz or 99g
• Grapefruit: 5 oz or 184g (peeled)
• Grapes: 3 oz or 85g
• Mango: 3 oz or 85g
• Orange: 5 oz or 99g (peeled)
• Pineapple: 4 oz or 113g
• Peach: 55 oz or 127.5g
• Pear: 3 oz or 85g
• Papaya: 5 oz or 141.75g
• Raisins: 2 tbsp or 18.5g (seedless)
• Strawberries: 5 oz or 184g
• Watermelon: 5 oz or 141.75g

Starches: 12-15 grams carbohydrate

• Bagel: ½ or 42g (whole-wheat, oat-bran, 9-grain)
• Bread: 1 slice or 32g (whole-wheat, oat-bran, or 9-grain)
• Ezekiel Bread: 1 slice (sprouted grains with no flour)
• Whole Wheat English Muffin: ½ or 33g
• Pita Bread: ½ or 32g (6.5 inches in diameter)
• Whole Wheat Tortilla: 1 or 35g (6 inches across)
• Barley: 25 tbsp or 15.6g (pearled or dry)
• Kashi Medley: 1/3 cup or 19.8g
• Cream of Wheat: 5 tbsp or 16.7g (regular or quick, and dry)
• Granola: 5 tbsp or 16.5g
• Grape-Nuts: 5 tbsp or 16.5g
• Honey: ¾ tbsp or 15.8g
• Millet: 5 tbsp or 18.75g (dry)
• Oat Bran: 5 tbsp or 20.5g (dry)
• Oatmeal: ¼ cup or 20g (dry)
• Pasta: 1/3 cup or 46g (wheat and cooked)
• Quinoa Grain: 75 tbsp or 18.6g (dry)
• Rice: 1/3 cup or 64.35g (brown long-grain and cooked)
• Rolled Oats: ¼ cup or 20.25g
• Steel Cut Oats: 1/8 cup or 20g (dry)
• Baked Potato: 8g or 2.25 oz (no skin)
• Baked Sweet Potato: 7g or 2 oz (no skin and baked)
• Yams: 7g or 2 oz (no skin and baked)
• Black Beans: 106g or 3.75 oz (canned)
• Red Kidney, Pinto Beans: 85g or 3 oz (canned)

Dairy (12-15 grams carbohydrates, 6-8 grams protein )

• Skim Milk: 1 cup or 8 Floz
• 1% Milk: 1 cup or 8 Floz
• Plain Non-Fat Yogurt: ¾ cup or 6 oz
• Light Fruit Yogurt: 6 oz (1 container)

Vegetables (These foods can be eaten at will for hunger control)

• Asparagus: 4 oz or 113 g
• Broccoli: 2.75oz or 78g or ½ cup
• Cauliflower: 2.75oz or 78g or ½ cup
• Green Beans: 2.2oz or 62.5g or ½ cup
• Onions: 53g or 1.86 oz or 1/3 cup
• Spinach: 125g or 4.4oz or 2/3 cup
• Celery: 120g or 4.25 oz or 1 cup
• Cucumber: 156g or 5.5 oz or 1/3 cup
• Green Onions: 50g or 1.75 oz or ½ cup
• Mushrooms: 78g or 2.5 oz or ½ cup
• Tomato: 90g or 3.2 oz or ½ cup
• Salad Greens: 165g or 5.2 oz or 3 cups

Essential fats (mono/polyunsaturated)

• Avocado: 1 oz or 28.35g
• Almonds: 6 pieces or 8.6g (dry roasted)
• Benecol Light: 1 tbsp or 14g
• Cashews: 1/3 oz or 1 tbsp or 9.65g
• Enova Oil: 1 tsp or 4.5g
• Flax Oil: 1 tsp or 4.5g
• Mayonnaise: 1 tbsp or 15g (light or reduced-fat)
• Olive/Canola Oil: 1 tsp or 4.5g or 0.16 oz
• Peanuts: 1/3 oz or 9.36g
• Peanut/Almond Butter: 2 tsp or 0.38 oz or 10.6g (smooth or crunchy)
• Pecans: ¼ oz or 1 tbsp or 7.44g
• Salad Dressing: 2 tbsp or 30g (light or reduced-fat)
• Sesame Seeds: 1 tbsp or 1/3 oz or 9.4g
• Smart Balance Light Spread: 1 tbsp or 14g
• Sunflower Seeds: 1 tbsp or 1/3 oz or 9g
• Walnuts: 1 tbsp or 1/4 oz or 7.5g

Cheat Food List (Up to 2 Servings Per Meal)

Fat-free or reduced fat

• Cream Cheese: 1 tbsp
• Non-Dairy Liquid Creamers: 1 tbsp
• Non-Dairy Powder Creamer: 2 tbsp
• Mayonnaise: 1 tbsp (fat-free)
• Margarine: 4 tbsp (fat-free)
• Miracle Whip: 1 tbsp (fat-free)
• Salad Dressing: 1 tbsp (fat-free)
• Sour Cream: 2 tbsp (fat-free)

Sugar-free or low sugar

• Hard Candy: 1 piece (sugar-free)
• Gelatin Dessert: 1 serving (sugar-free)
• Gum: 1 piece (sugar-free)
• Jam or Jelly: 2 tsp (low sugar or light)
• Syrup: 2 tbsp (sugar-free)

Drinks

• Coffee
• Club Soda
• Diet Soft Drinks
• Tea
• Tonic Water

Sugar substitutes

• Stevia
• Splenda (Sucralose)

Supplements

For cutting belly fat, the right supplements can help accelerate your results rather significantly. Unfortunately, there are a ton of “fat burners” on the market that do next to nothing and may even make you feel sluggish and anxious due to all the stimulants.

Since you will train with weights and do cardiovascular exercise on this program, we recommend taking a pre-workout before hitting the gym. Our best-selling thermogenic pre-workout, Nitrosurge SHRED, is packed with key fat burning ingredients like L-carnitine, as well as effective doses of key strength, pump, and energy enhancing ingredients like caffeine, L-citrulline, and beta-alanine.

Remember, when you hit the weights, your goal should be to constantly progress and get stronger. This is where a pre-workout with science-backed ingredients, like Nitrosurge SHRED, can propel your efforts.

Since your main goal is to cut belly fat, you can also stack a pre-workout with our clinically dosed fat burners: BURN-XT and LEAN-XT.

If you opt for a pre-workout with caffeine in it, then it is best to choose LEAN-XT, a stimulant-free fat burner that works synergistically with Nitrosurge SHRED for enhancing results in the gym and maximizing belly fat loss.

The Workout Schedule

The training program is split into two phases. Your weekly training regimen will look like this:

• Monday: Workout A + LISS Cardio
• Tuesday: Workout B
• Wednesday: Workout C + HIIT Cardio
• Thursday: Workout D + LISS Cardio
• Friday: Workout E
• Saturday: Workout F + HIIT
• Sunday: Off (no cardio or training)

Cardio Plans

• LISS: Stands for “low-intensity steady-state” cardio. This should be performed by walking on an incline treadmill or Stairmaster.
• HIIT: Stands for “high-intensity interval training” cardio. This should preferably be done on an upright bike or Stairmaster.

How to do HIIT: A HIIT session shouldn’t take much more than 20-25 minutes if done properly and hard enough. For example, try starting out with something like sprints on an upright exercise bike:

• Warm-up with 5 minutes of moderate intensity cycling
• Turn up the intensity or resistance, and pedal as hard and fast as you can until you literally can’t keep going (should be about 15-20 secs)
• Turn the intensity back down to a low setting and pedal lightly for about 75-90 secs to recover
• Catch your breath and repeat as directed to achieve the number “sprints” as directed below

Week 1 cardio goals

Perform LISS cardio until you burn 300 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 5-6 all-out sprints (each lasting about 15-20 seconds).

Week 2 cardio goals

Perform LISS cardio until you burn 400 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 6-7 all-out sprints (each lasting about 15-20 seconds).

Week 3 cardio goals

Perform LISS cardio until you burn 450 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 7-8 all-out sprints (each lasting about 15-20 seconds).

Week 4 cardio goals

Perform LISS cardio until you burn 500 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 8-9 all-out sprints (each lasting about 15-20 seconds).

Week 5 cardio goals

Perform LISS cardio until you burn 600 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 9-10 all-out sprints (each lasting about 15-20 seconds).

Week 6 cardio goals

Perform LISS cardio until you burn 650 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 9-10 all-out sprints (each lasting about 15-20 seconds).

Week 7 cardio goals

Perform LISS cardio until you burn 600 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 11-12 all-out sprints (each lasting about 15-20 seconds).

Week 8 cardio goals

Perform LISS cardio until you burn 500 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 11-12 all-out sprints (each lasting about 15-20 seconds).

Week 9 cardio goals

Perform LISS cardio until you burn 400 calories on the designated days AFTER your weight training workout. During HIIT cardio, your goal is to perform 12 all-out sprints (each lasting about 15-20 seconds).

Phase 1 (Weeks 1-4)

**AMRAP = As Many Reps As Possible

Workout A (chest and triceps)

Exercise	Sets	Reps
Incline Barbell Bench Press	4	12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Decline Barbell Bench Press	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Cable Flyes	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
EZ-bar Skullcrushers	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Dips (add weight if you can)	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse-grip Tricep Pressdowns	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

Workout B (back and biceps)

Exercise	Sets	Reps
Barbell Deadlifts	4	12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Close-grip Lat Pulldowns	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Bent-over Barbell Rows	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Wide-grip Lat Pulldowns	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse Grip Barbell Curls	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Cable Curls	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

Workout C (quads, glutes, and hamstrings)

Exercise	Sets	Reps
Barbell Back Squats	4	12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Stiff-legged Barbell Deadlifts	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Barbell Lunges	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Leg Curls	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Leg Extensions	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse Hyperextensions	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

Workout D (deltoids and traps)

Exercise	Sets	Reps
Seated Barbell Overhead Press	4	12-15, 10-12, 8-10, 6-8 –>Rest-Pause Set for AMRAP
Standing Barbell Shrugs	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Machine Shoulder Press	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Machine Lateral Raise	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
High-angle Cable Facepulls	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Cable Shrugs	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

Workout E (biceps and triceps)

Exercise	Sets	Reps
Standing Barbell Curls	4	12-15, 10-12, 8-10, 6-8 –>Rest-Pause for Set AMRAP
Close-Grip Barbell Bench Press	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
EZ-Bar Curls	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
EZ-Bar Skullcrushers	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Reverse Grip Cable Curls	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Tricep Pressdowns	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP

Workout F (abs and calves)

Exercise	Sets	Reps
Ab Wheel/Rollouts superset w/ Standing Machine Calf Raises	3	AMRAP each set with a weight that allows no more than 20 reps and no less than 10
Seated Calf Raise	3	12-15, 10-12, 6-8–>Rest-Pause Set for AMRAP
Hanging Leg Raises	3	AMRAP each set with bodyweight only
Calf Raises on Leg Press Machine	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Decline Weighted Sit-ups	3	12-15, 10-12, 6-8–>Dropset for AMRAP

Phase 2 (Weeks 5-9)

Workout A (chest and triceps)

Exercise	Sets	Reps
Incline Dumbbell (DB) Bench Press	4	12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Decline DB Bench Press	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Flat DB Flyes	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Dips (add weight if you can)	3	12-15, 10-12, 6-8–>Dropset for AMRAP
DB Overhead Tricep Extensions	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Cable Rope Pressdowns	3	12-15, 10-12, 6-8–>Dropset for AMRAP

Workout B (back and biceps)

Exercise	Sets	Reps
DB Deadlifts	4	12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Close-grip Lat Pulldowns	3	12-15, 10-12, 6-8–>Dropset for AMRAP
DB Rows	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Wide-grip Lat Pulldowns	3	12-15, 10-12, 6-8–>Dropset for AMRAP
DB Hammer Curls	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Cable Curls	3	12-15, 10-12, 6-8–>Dropset for AMRAP

Workout C (quads, glutes, and hamstrings)

Exercise	Sets	Reps
Hack Squats	4	12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Stiff-legged DB Deadlifts	3	12-15, 10-12, 6-8–>Dropset for AMRAP
DB Bulgarian Split Squats	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Leg Curls	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Leg Extensions	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Reverse Hyperextensions	3	12-15, 10-12, 6-8–>Dropset for AMRAP

Workout D (deltoids and traps)

Exercise	Sets	Reps
Seated DB Overhead Press	4	12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
Standing DB Shrugs	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Machine Shoulder Press	3	12-15, 10-12, 6-8–>Dropset for AMRAP
DB Side Laterals	3	12-15, 10-12, 6-8–>Dropset for AMRAP
High-angle Cable Facepulls	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Cable Shrugs	3	12-15, 10-12, 6-8–>Dropset for AMRAP

Workout E (biceps and triceps)

Exercise	Sets	Reps
Seated DB Curls	4	12-15, 10-12, 8-10, 6-8 –>Dropset for AMRAP
DB Overhead Tricep Extensions	3	12-15, 10-12, 6-8–>Dropset for AMRAP
DB Concentration Curls	3	12-15, 10-12, 6-8–>Dropset for AMRAP
DB Skullcrushers	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Reverse Grip Cable Curls	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Tricep Pressdowns	3	12-15, 10-12, 6-8–>Dropset for AMRAP

Workout F (abs and calves)

Exercise	Sets	Reps
Ab Wheel/Rollouts superset w/ Standing Machine Calf Raises	3	AMRAP each set with a weight that allows no more than 20 reps and no less than 10
Seated Calf Raise	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Hanging Leg Raises	3	AMRAP each set with bodyweight only
Calf Raises on Leg Press Machine	3	12-15, 10-12, 6-8–>Dropset for AMRAP
Decline Weighted Sit-ups	3	12-15, 10-12, 6-8–>Dropset for AMRAP

What Are You Waiting For?

So there you have it, a total 9-week diet, supplement, and training protocol t destroy belly fat without unnecessary restriction. The key to finally getting rid of belly fat, and keeping it off, is consistency.

Missing one workout or slipping up on your diet for one meal isn’t the end of the world, but when that becomes habitual, then results will fade.

Remember, progress is progress, so even if results seem minimal out of the gate, keep going! If you lose 2lbs per week, that will add up to over 25lbs in three short months.