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i'm going to show you how to lose
stubborn belly fat for good with a four
week plan
during each week we'll implement one of
four things that have been found in
research to be the key to losing fat and
keep it at all
we'll show you how to properly assess
and monitor your fat loss progress
give examples on food swaps to kickstart
fat loss
talk about a few exercises to speed it
up and then
combine everything with the bonus tip
for those who are really serious
by the end of this video you'll have a
full plan that you can get started with
immediately
and to follow consistently will help you
finally lose that stubborn belly fat
in week one you need to start weighing
yourself every day but you need to do so
with a specific method that's going to
significantly improve the accuracy of
your weigh-ins
consistently tracking weight has been
shown in several studies to be a major
predictor for those
who successfully lose weight and keep
that weight off
before moving on to the diet tweaks that
we're going to do to kick start fat loss
in the next step
you need to get this right to do so
weigh yourself
every morning after waking up and after
using the bathroom
don't drink or eat anything before you
weigh yourself after seven days
take an average of your weight this
seven day average will then be your
weight for that week
every week you're going to repeat this
process you're then going to compare
these weekly averages to assess how much
fat you're losing
with what we'll implement next in weeks
two to four it's important to weigh
yourself in this fashion because your
weight will fluctuate day-to-day
factors such as the timing of your
weigh-in how much you've slept the night
before
how hydrated you are how much you ate
during the weekend and even the timing
of your last meal can all
affect your weight by even up to 10
pounds so if you're just weighing
yourself randomly whenever you feel like
it then these fluctuations will make it
next to impossible to assess if you're
actually losing fat or not
as for what to look for with your weekly
average weight a reasonable goal is to
lose weight at a rate of around 0.5 to 1
of your body weight per week for most
people this will amount to about
0.5 to 1 kilogram of weight loss a week
if you were to lose more weight than
this you may be doing too much too soon
and putting yourself at a risk of losing
muscle and making adherence difficult
if you lose less than this however then
you can consider stepping up what you're
going to do in the next three
weeks so during the second week in
addition to tracking your weight
we need to close the gap between how
many calories you can eat to lose fat
and how many calories you're currently
eating this is what's going to help
kick-start the fat loss process which
were they going to speed up in weeks
three and four
first figure out roughly how many
calories you can eat to kick-start fat
loss
in our business science programs which
i'll talk about later on this video
we've developed software that automates
this whole process for you
so for now a really simple method to get
you started is to take your body weight
and then multiply that by either 13 or
29 depending on if you're using pounds
or kilograms
write that number down and then what we
have to do is figure out how much
calories you're actually eating at
and to do so download a food tracking
app such as myfitnesspal
and start vlogging every single thing
that you eat throughout the day
by the end of the first day you'll be
able to see roughly how many calories
you're eating
you can do this for a few more days to
improve its accuracy what you'll notice
is that this number will most likely be
higher than the number of calories you
can eat to lose fat
we need to close this gap to kickstart
fat loss
to do so once you have your calorie goal
research shows that almost
any diet can be effective as long as
it's sustainable
avoid eliminating foods from your diet
as that has been correlated with less
fat loss and less dieting success
instead use a flexible approach where
you more or less continue eating what
you want
but gradually make swabs to reduce your
calorie intake
i've made a recent video on this very
topic which i'll show at the end of this
video
but some examples are to swap bad year
meats to leaner meats
swap cooking oil to spray oil swap bacon
for turkey bacon
swab dairy milk for almond milk and swap
peanut butter for pb2
these are just some of many easy swaps
that you can make to significantly drop
your calorie intake to kickstart fat
loss
without making drastic changes to what
you're currently eating
but take this step at your own pace it
may take you longer than a week to
implement which is perfectly fine
this is going to serve as the foundation
for losing that stubborn fat
and when paired with the next two steps
you'll be able to speed up that process
to ensure that you're being active
enough starting in week three we're
going to track something called neat
and we're going to work on boosting this
to burn more calories every day
so any activity that you perform outside
of your scheduled workouts is referred
to as neat
it may not seem like it but daily
activities like walking
fidgeting washing dishes and folding
your laundry they all
increase how many calories you burn
today and can make a big difference when
it comes to fat loss
for example taking 10 000 steps a day
can burn well over 500 calories alone
which equates to roughly one pound of
fat loss a week in addition
research shows that having very low
levels of knee can make it more
difficult to control your calorie intake
for example in individuals with very low
knee levels who only take a few thousand
steps a day
hunger signals are not well regulated
and they're more likely to overeat as a
result
but once activity levels are increased
your body seems to start doing a much
better job at regulating your hunger
levels and the calories you consume
now the easiest way to track your
general activity is through your step
count
most phones and smart watches nowadays
can track this with high accuracy
as for how many steps to aim for the
greatest benefit
seems to occur in the range of 7 000 to
9 000 steps per day
and that's a good minimum that you'll
want to aim for if you're well below
this number
then gradually increase your current
step count by about 10
of the time until you're within that
range and this can be as easy as adding
in a 10 minute walk in the morning and
evening
or after each meal once you've nailed
this down
then you can finally move on to week
four to further speed up the process
so during week four you need to start
implementing a structured exercise
routine but you need to use the right
amount and the right type of exercise
as a recommendation you should aim for a
minimum of 30 minutes of exercise three
times per week
if you can step this up to at least 60
minutes four to five days per week
then that's even better for reference
research has shown that people getting
at least
150 minutes of exercise per week we're
able to lose
twice as much weight as people getting
75 minutes of exercise per week
to add to this when exercise is combined
with your diet that we established back
in week 2
it's even more effective for losing
weight than either method by itself
as for the type of exercise to do while
people often gravitate towards an all or
nothing
approach to doing either weights or
cardio a combination of both
is going to get you the best fat loss
results weight training will ensure you
maintain or
increase your muscle mass while cardio
is a much more efficient way to burn
additional calories
what we recommend within our build with
science programs that have worked
wonders for thousands of our members
is to start with a foundation of about
three to five weight training days per
week
once you're consistent with that add in
20 to 30 minute cardio sessions to help
you hit the weight loss targets that we
established back in week one
now for those who are eager combining
all of this with the next bonus tip
can indirectly help with the results
even more
so although you can't target fat loss
specifically from your belly
you can grow your abs just like any
other muscle by training them with
weights and getting them stronger
as they grow they can pop through your
skin a little bit more and can make them
more visible even if you haven't quite
yet lost all the stubborn belly fat
to do this train your abs with weighted
movements
regularly two to three times a week
weighted cable crunches weighted reverse
crunches and weighted sit-ups are all
great options
i do have a video on weighted dive
training specifically which i'll link at
the end of this video as well
and for those looking to take this one
step further with a program that puts
all this together for you such that you
know exactly how to train and what to
eat
week after week to lose stubborn fat for
good and build lean muscle just like
thousands of our members have done then
take our free analysis quiz at
buildwithscience.com
to determine which of our plans will
best help you transform your specific
body
that's it for today you can click
somewhere here to watch some more of my
videos and i'll see you next time
