How 4 Weeks Can Get Rid Of Your Belly Fat For Good

I’m going to show you how to lose belly fat for good with a 4-week plan. During each week, we’ll implement one of 4 things that have been found in research to be the key to lose stubborn belly fat and keep it off. We’ll show you how to properly assess and monitor your belly fat loss progress, give examples of food swaps to consider for your weight loss diet plan to kick start fat loss, talk about a few exercises to speed it up, and then combine everything with a bonus tip for those who are really serious – and want to lose belly fat, fast. By the end of this video, you’ll have a full plan that you can get started with immediately, and if followed consistently, will help you finally lose that stubborn belly fat.

In week 1, you need to weigh yourself every morning after waking up and after using the bathroom. Don’t drink or eat anything before. After 7 days, take an average of your weight. This 7-day average will then be your “weight” for that week. Every week you will repeat this process. You will then compare these weekly averages to assess how much fat (i.e. belly fat) you’re losing with what we will implement next in weeks 2-4. A reasonable goal is to lose weight at a rate of around 0.5-1% of your body weight per week.

During this second week, you need to close the gap between how many calories you can eat to lose fat and how many calories you’re currently eating to kickstart the process of losing your stubborn belly fat. A simple method to get a rough estimate of how many calories you can eat is to take your body weight and multiply it by either 13 or 29 depending on if you’re using lbs or kgs. Download a food tracking app such as MyFitnessPal and start logging down every single thing you eat during a typical day. By the end of the first day, you’ll be able to see roughly how many calories you’re eating.

This number will most likely be higher than the number of calories you can eat to lose fat. We need to close this gap. Employ a flexible approach toward your diet plan for the best chance of success at weight loss. This is where you more or less continue eating what you want, but gradually make swaps to reduce your calorie intake.

Although reducing calories is the main thing you want to do when it comes to how to lose stubborn belly fat, being active should not be overlooked as it will speed up the process. That’s why, starting in week 3, we’ll track NEAT. It may not seem like it, but daily living activities like walking, fidgeting, washing dishes, and gardening can make a big difference when it comes to fat loss. The easiest way to track your general activity is through your step count. The greatest benefits seem to occur in the neighbourhood of 7,000-9,000 steps per day and is a good minimum goal to aim for.

During week 4, you need to implement a structured exercise routine with the right amount and the right type of exercise. As a recommendation, you should aim for a minimum of 30 minutes of exercise 3 times per week. If you can up this to at least 60 minutes 4-5 days per week that is even better. That will help you lose belly fat – fast. As for the type of exercise to do, what we recommend within our Built With Science programs that have worked wonders for thousands of members, is to start with a foundation of about 3-5 weight training days per week. Once you’re consistent with that, add in 20-30 minute cardio sessions to help you hit the weight loss targets we established back in week 1.

Although you can’t directly target fat loss from your belly, you can grow your abs just like any other muscle by training them with weights. As they grow, they will pop more through your skin and as a result, make them more visible even if you haven’t lost all the stubborn belly fat. To do this, train your abs with weighted movements regularly 2-3 times a week. Weighted cable crunches, weighted reverse crunches, and weighted sit ups are all great options.

Keep in mind that this should not be implemented until you’ve nailed down the previous 4 things. Once you get all 4 implemented, you’ll start experiencing fat loss. Keep this up for long enough and stay consistent with it, and eventually the fat will come off from stubborn areas like your belly.

For those looking to take this one step further with a program that puts all of 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 to determine which of our plans will best help you transform your specific body below:

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20 thoughts on “How 4 Weeks Can Get Rid Of Your Belly Fat For Good


  2. People are lacking consistency the only 🗝️ for loosing weight. You don't need to go to hard on dieting as long as you're in the deficit.

  3. im moving back home in 5 weeks and havent seen my friends in over a year. put on 20kgs since then so this video is what i needed right now. already changed my diet and increased my physical activity but this gives me a little more direction in the journey. its just four weeks, then hopefully the healthy habits just start to stick without it feeling so much like a "diet" but a new way of life. love your vids mate, appreciate your work.

  4. I don't agree with eating what you want. Chicken is not healthier than samon, but people will learn chicken all cause they like it. Food is it suppose to be pleasure, even the monks agree. I don't eat food cause it's good I eat it cause it's healthy.

  5. Plz respond if u can help. I am 5'6 17 years old weigh in aa 140 lbsI work out 4 times a week. eat around 2000 cals this maintains my weight. my body fat is about 17-18% how do I bring my body fat down to like 12-14 %. Plz help me out.

  6. I'm super skinny but still got a bulge on my fucking belly, the fuck should I do if my arms get any thinner they might aswell put me in a cage with the other mantis…

  7. I am a 14 year old and I weigh 65 kgs and I am 5’5. I feel very embarrassed around others cause am so fat. Hopefully I can do this. Wish me luck…

    weight x (13) = calorie intake a day,
    what does the (13) represent? i’ve googled it and the bigger the number represents the more active you are or more often you burn I guess. but what’s the 13? where did that number come from…

  9. Up to 1% body fat loss per week sounds about right. I've lost 3% body fat in 3 weeks. Good to know im doing it right.

  10. My weight isn’t going down as much because i am in the loading fase of creatine. But after a few weeks this will go back to naturel en balanced right?

  11. I multiplied my bodyweight with 29 in kgs. And i got 1500 cal per day. WTF! But calorie calculator shows 2100 cal per day. What should i do

  12. ur advice makes sense and it has helped me lose TONS of belly fat. I am using different muscle groups to burn the calories and caloric deficit. And going for light jogs every other day. my stomach is almost flat now. ty Jeremy Ethier, u changed my life.

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