Weight Loss Tip: How can you lose weight? Losing one pound requires that you burn 3,500 calories. This can be done by: burning 500 calories a day - seven days a week through exercise; or by cutting 250 calories from your diet and exercising to burn the other 250 calories each day - seven days a week. Essentially, you need to burn more and consume appropriately.
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This video covers the truth about what foods to eat to lose belly fat as I show you exactly what I eat as a part of a healthy diet.
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Losing belly fat and stomach fat is the most common question I got asked ever since I started this channel.
And most guys are wondering which foods help with reducing belly fat and what does a healthy diet look like.
So in this video, I decided to bring all the foods out of the fridge and show you exactly what I eat.
Before I list all the specific foods, it’s important to debunk 2 BIG myths when it comes to burning belly fat.
Myth #1 – Spot reducing fat. – This is a myth most people still believe. The truth is that we can’t specifically target some area on our body and just burn fat from that area. There are no magical foods or supplements that can spot reduce your belly fat. The only thing we can do is systematically reduce the total body fat level of the entire body and eventually the belly fat will go away as well.
The reduction of body fat requires a negative energy balance, essentially there’s less energy coming in through food than the body needs to maintain all the activities. And in this situation, the body is forced to burn body fat as fuel. For most men the belly fat area will be the last one to go away, the process usually involves getting leaner in the arms, shoulders, calves, face, neck, chest before tapping into the stomach fat.
So keep this in mind, it’s not possible to “spot reduce” and specifically target belly fat.
Myth #2 – If you eat “healthy” or as some people call it “clean” you’ll lose body fat, and you don’t have to worry about calories. This is entirely false, calories still matter and you it’s certainly possible to consume enough calories that your body doesn’t need to burn fat.
Calories are still the primary determinant of body-weight change.
There are no magic foods that will target belly fat or any other fat.
Basing your diet primarily on whole healthy unprocessed foods will generally lead to better health (both physical and mental) and also make the process of losing fat easier. However, calories do count. If you want to lose fat, you need to be in a caloric deficit.
Even at the extreme level i.e. The Twinkie diet, the person lost weight due to a caloric deficit despite eating only twinkies. And got healthier because lowering body fat.
The main things you want to focus on to lose belly fat are:
1 – Negative energy balance combined with an adequate amount of protein on a daily basis
2- Progressive resistance training, meaning you’re getting stronger in the gym
3 – Sufficient amount of sleep (7-9 hours) for optimal recovery.
4 – Be consistent with your caloric deficit
5 – Have most of your food come from whole healthy unprocessed sources with plenty of fruits, vegetables, and lean protein.
6 – Stay hydrated and don’t fall for detox scams. Your kidney and livers are perfectly capable of getting the job done.
As a rule of thumb, you want to base your diet 80% of whole healthy unprocessed foods and then leave that other 20% of calories to come from whatever else foods you want to eat.
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Now that we’re done with those 2 big myths here’s what I base the most of my diet on:
Protein: Eggs, Cottage Cheese, Milk, Chicken, Turkey, Tuna, Sardine, Salmon, Beef, Veal and rarely pork. And Whey/Soy/Pea protein supplements if necessary.
Carbohydrates: Oats, Rice, White Potato, Sweet Potato, Tortillas, Beans and different types of bread.
Fats: Olive oil (for cooking and dressing if needed), all forms of nuts, avocado and whatever fat comes with protein.
Fiber – Not a macronutrient but a critical part of every healthy diet.
This is where most people fail, average American consumes only 15g of fiber per day.
My favorite sources: Green peas, oats, whole grain bread and all kinds of vegetables (peppers, tomatoes, spinach, broccoli, carrots, green lettuce)
It’s important to realize that none of these foods have magical properties. They’re just foods that I really enjoy and have no problem eating on a regular basis.
And for your own diet, you want to focus on the foods you like to eat.
Of course, you can copy the foods I eat, there’s no copyright for that, but you want to focus on things that are sustainable for you.
Post questions you have in the comments below!
Jim Yosef – Firefly
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