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Belly Fat: How to Lose It and Keep It Off

Understanding the Three Stages of Fat Loss:

By Ahmad SalahuddinPublished 4 months ago 4 min read


Belly fat can be incredibly stubborn and challenging to lose. If you're struggling with excess fat in this area, you're not alone. Many people find it difficult to figure out where to start and how to maintain consistent results. In this article, we'll break down the process of losing belly fat into three stages. By following these steps, you can kick-start your fat loss journey and achieve long-lasting results.

Understanding the Three Stages of Fat Loss:

Stage 1: Kick-starting the Fat Loss Process

To begin losing fat, it's essential to focus on two key factors: calories and protein intake. By creating an energy deficit, you force your body to burn stored fat for fuel. To calculate your target calorie intake, multiply your body weight in pounds by a factor of 11 to 13. If you're more active or taller, choose the higher end of the range. For shorter or less active individuals, opt for the lower end.

In this stage, it's important to incorporate low-calorie density foods into your diet. These foods take up more space in your stomach while adding fewer calories to your daily total. For example, 200 calories of Oreos versus 200 calories of strawberries and carrots. Choosing unprocessed, nutrient-dense options can support your fat loss goals. Additionally, increasing protein intake aids in preserving muscle mass while losing fat.

Stage 2: Going from 15% to 12% Body Fat

As you progress and lose more fat, your metabolism may decrease, making it harder to continue losing weight. To overcome this plateau, you need to refine your approach. Start by accurately tracking your calorie intake to ensure you're in an energy deficit. This stage also involves adjusting your carbohydrate and fat intake. Opt for healthy fats but reduce your daily fat intake to the lower end of the recommended range. This allows room for increased carbohydrate consumption, helping manage hunger levels and providing energy for physical activities.

Stage 3: Going from 12% to 10% Body Fat

Reaching this stage requires even more discipline and sacrifice. You'll need to track your calories meticulously and focus on consuming high-volume, low-calorie foods to stay satiated. Social events and dining out may require careful planning and wise choices to avoid excess calorie intake. At this point, it's crucial to evaluate if the sacrifices align with your goals and overall well-being. Maintaining a body fat percentage between 12% and 15% is sustainable for most individuals, providing health benefits while still achieving a desirable physique.

4. Stay motivated by tracking your progress and measuring your success.

When it comes to weight loss, staying motivated is key. After all, if you're not motivated to stick with your healthy eating and exercise plan, you're not likely to see results. Luckily, there are a few things you can do to stay motivated, and one of the best is to track your progress.

Seeing the numbers on the scale go down can be a great motivator, but it's not the only way to measure your success. Keeping track of how many inches you've lost, or how many pounds you've lost can also be helpful. And, if you're not seeing results on the scale, don't despair.

There are other ways to measure your success, such as how your clothes fit, how much energy you have, or how well you're sleeping. All of these things can be impacted by your weight loss, so be sure to keep track of them as well.

Another great way to stay motivated is to set goals. Having something to strive for can help you stay on track, and when you reach your goal, you'll be even more motivated to keep going. Even if you don't reach your goal the first time, don't give up. Just set a new goal and keep working towards it.

If you find yourself struggling to stay motivated, try talking to a friend or family member who is also trying to lose weight. Sharing your struggles and successes can help you both stay on track. And, if you need a little extra motivation, consider hiring a personal trainer or joining a weight loss support group.

Whatever you do, don't give up on your weight loss journey. Remember, slow and steady wins the race. And, with a little motivation, you'll be able to reach your goals and be healthy in no time.


Losing belly fat involves a step-by-step approach, starting with creating an energy deficit and focusing on protein intake. As you progress through the stages, refining your approach, tracking calories, and making smart food choices become crucial. Remember to.


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