Diet Overview

Food and diet choices are a very important part of how to lose belly fat fast and achieve the body you desire.

salad-210717_1280Everything you put into your body should be considered with a basic thought: Is this helping or hurting my progress? Is it a food that will help me repair my body with lean tissue and burn fat, or will this food give me a sugar rush that ultimately ends in fat gain, muscle weakness, and bloating? When you start thinking about food and beverages in these terms, the choices become both simpler and sometimes easier. I won’t lie to you; it’s not always easy to make the right choices, but they always pay off in the end.

A simple example:

You are exercising regularly, and you have chosen a diet plan that puts you at a moderate caloric deficit (less calories than you need) by 600 calories a day. You give yourself one “cheat day” a week, meaning that on that day, you don’t worry about your diet; therefore, you don’t lose weight 1 day a week. 600 calories x 6 days dieting=3600 calories, which is almost exactly 1lb of fat (3500 calories=1lb fat burned).  Now, 600 calories is the equivalent of 2 snickers bars. Or a few sodas. Or 2 energy drinks…or pasta for dinner instead of fish. You can see how easily you can make or break your progress with better choices. Losing 2-3 lbs of fat in a week is amazing progress, and is not unrealistic, but calories add up fast, and if you stay on top of it, they are guaranteed to work in your favor!


tape-403586_1280Unfortunately, that’s also why it’s so easy to gain weight! If you aren’t following a diet and exercise plan, and you eat just 600 extra calories a day, which believe me, is really easy to do, that is an extra 10lbs of fat gained every year!!! And that’s a modest calculation! When I was overweight and depressed, I once gained 20lbs in a month! Too much ice cream, soda, chips, and other high calorie items will put you on the fast track for diabetes, obesity, high blood pressure and a host of other problems associated with weight gain.

Fast Track to Successsuccess-479568_1280

On the other hand, eating healthy foods like fish, nuts, and vegetables, will help your body maintain the muscle you have while using that extra belly fat you have as energy for the day without leaving you feeling starved. It is important to eat these nutrient dense foods, so that your body is not lacking in nutrition while you are in a caloric deficit. Whether you are in a mild caloric deficit of just a few hundred calories, or a more extreme mindset like I was, often going closer to the 1,000 calorie mark, it is highly important to make sure you are getting an adequate amount of protein, healthy fats, vitamins, minerals, water, and especially rest! I find that I naturally sleep a little longer when I am restricting calories, and I don’t need quite as much sleep when I’m weight training with extra calories. That being said, I always shoot for a minimum of 7-8 hours, with 8 being just about perfect, and 9 being the ticket when I’m dieting. I think for me the extra stress put on when going on a lower calorie diet just requires that extra hour to rest, repair, and be ready for the next day. Keep these things in mind, and you’re sure to be on the fast track to losing belly fat fast! :)

Calculating your base metabolism levelmoney-256305_1280

Here is a fairly reliable method to learning your basal metabolic rate. This is the amount of calories your body would burn, even if you literally just sat in bed all day and didn’t move a muscle. Simply get  out a calculator, right down the formula that’s right for you, do the equation, and there you have it! That will be your basal metabolic rate. Remember, Parenthesis first,



For example, my rate:


Men: BMR= 66 + (6.23 x 170lbs) + (12.7 x 69 inches) – (6.8 x 27 years)

So … BMR =66 + 1059 + 876 – 184 … Which equals =1817 Calories burned per day without moving a muscle. Now it’s time to calculate yours! :)


English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )


 Finding your daily caloric needs


Okay, so you’ve figured out your basal metabolism. Now it’s time to be honest and calculate your daily activity level using the Harris Benedict Equation (This is the easy part, don’t worry!)


Harris Benedict Formula
To determine your total daily calorie needs, multiply your Basal Metabolic Rate by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So, Using this method, my activity level would be at least a 3, and realistically, possibly even a 4. So I take my calculation would be 1817 x 1.55 or 1817 x 1.725 if I round up. For this example, I’ll just use 1.6, which seems a very fair estimation of my activity level. So… 1817 x 1.6=2907 Calories per day for maintenance levels. For adequate fat loss, you’ll want to be at least 3-500 calories below this but not more than around 1,000, especially for more than a couple days. So for my fat loss goals, I would consume between 1900-2600 calories a day. Post below in the comments what your calories/day for maintenance are and what your calorie goals will be! :)


In the next few section covering our new lose belly fat diet, we’ll talk about Understanding Macronutrients, Meal Timing/Planning, Vitamins/Nutrition, and How to Use Fat Burners effectively. I hope you enjoy the information presented, and if you have any questions or comments, please leave them below! I always appreciate the feedback :)





  1. I calculated that I burn about 2200 calories per day :) My goal is to eat 1600 per day and exercise more! 600/day x 6 days= 3600 calories per week! That’s a full pound a week and I won’t have to starve myself to get there :) Thanks for the useful info!

    • That’s so great! It sounds like you are on the road to success and losing belly fat! I’m proud that you’re taking the first steps to getting the body you want.

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