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how to lose belly fat in a month at home

How To Lose Belly Fat In A Month At Home – 4 Simple Steps

If you want to learn how to lose belly fat in a month at home then I’ll give you 4 simple steps that changed my life – so much so, that I was inspired to start this blog. I shared these same steps with friends, and they had even bigger results, because they had more fat to lose. When I followed them myself, I dropped 3% body fat in just a few short months, and a significant amount of that fat was lost in the first month alone. Also, this was all done from home.

There’s no rocket science here, but for me at least, it was a mental battle trying to throw away preconceptions I had. They revolved around concepts I believed for so many years. Here are some of those misconceptions.

Do you have any of these thoughts yourself?

  • You have to eat a low carb diet to lose belly fat.
  • You have to eat 4 – 6 small meals per day for optimal results.
  • You have to do intense cardio 5 – 6 days a week if you want to see the fat melt off.

It took at least a month after starting this new method, for me to realize these things weren’t true any longer.

My best friend lost 30 pounds following the method I’m about to teach you. Yet, prior to this, he was convinced that his body worked “differently” and the only way he could drop fat was eating a low carb diet. I watched him learn to make cardboard pizzas and tortillas (which weren’t so bad actually).

He restricted his eating for at least 2 months, lost SOME weight, then plateaued…and finally he tried this, and lost 30 pounds in a few months…all from home in the midst of COVID-19 when most people I knew were complaining about gaining weight cause they couldn’t go anywhere.

By following these steps below, you can expect to lose approximately 4 – 5 pounds in a month. That weight will be pure fat, and guess where you’ll be losing a significant amount of it from? Your belly!

Anyway, enough for an intro for this article. Let’s get to the steps so you can get started losing that stubborn belly fat.


STEP 1 – Calculate Your Calorie Deficit

I want to be clear that what I’m teaching here is not a diet. It’s simply a method that you implement into your own daily routine. There are no rules as to what you can and cannot eat. That’s why this works so well. Traditional diets, such as the 1200 calorie diet, make you restrict your eating and then we eventually fall off track and that is extremely discouraging.

So, what worked for me almost miraculously, was eating at a 400 calorie deficit daily. Your daily calorie deficit is the amount of calories you must be eating daily to noticeably lose fat by the end of 30 days. It’s not a huge deficit, and it’s not too small of a deficit, and the reason for this is that the goal is for you to enjoy the foods you love while losing fat.

Now, before moving forward, the calculation you are going to do is based on your current weight.

If you have 20 or more pounds to lose, then complete the calculation below based on your target weight.


  • YOUR CALORIE DEFICIT CALCULATION
  1. Your Weight x 15 = ?

  2. ? – 400 = Your Calorie Deficit

Here’s an example of how I’d calculate the above numbers for someone who weighs 150 lbs:

150 x 15 = 2,250

2,250 – 400 = 1,850

So, according to this example, you’d need to eat 1,850 calories per day in order to lose approximately 4 to 5 pounds of fat per month.


It’s very important that you calculate your calorie intake as precisely as possible. There’s no way to be 100% accurate, but eyeballing food won’t cut it and it’s a big reason people don’t lose fat when they set off on weight loss journeys.

Not sure how to calculate calories properly?

Visit this link here to learn exactly how I do it.

Whether you eat out at a friend’s house, go to a restaurant, or cook a homemade meal, that article will teach you how to do it.


STEP 2 – Calculate Your Protein Intake

Calculating protein intake accurately is very important as well. In fact, it’s the most important nutrient you can put into your body for effective fat loss so you can see results in the mirror.

Eating high amounts of protein will boost your metabolism and also stop major hunger cravings. It also changes up hormones that regulate weight and body fat. If I take a week off from my workout, I eat at maintenance calories, and most importantly, I keep up with my protein, because that’s what maintains muscle and definition.

The calculation below will show you how much protein you should be eating per day.

If you have 20 or more pounds to lose, then complete the calculation below based on your target weight.

  • YOUR PROTEIN INTAKE CALCULATION
  1. Your Weight x 0.8 = ?

  2. ? = Your Daily Protein Intake


Here’s an example of how I’d calculate the above numbers for someone who weighs 150 lbs:

150 x 0.8 = 120

So, according to this calculation, you’d need to eat 120 grams of protein per day.

You can learn how to calculate your protein properly at this link here.

It’s the same article that’s listed above and explains how to calculate both your calorie deficit and protein intake.


STEP 3 – Walk 10,000 Steps Daily

This one really blew my mind cause I never would have believed walking 10,000 steps per day would make such a big difference in fat loss, but there is something about it that does wonders for burning belly fat when combined with the eating plan listed above.

  • 3 REASONS WALKING IS AWESOME
  1. It burns about 400 – 500 calories

  2. It’s so easy to do, it doesn’t really feel like exercise

  3. You’re already doing it anyway

It takes approximately 90 minutes to walk 10,000 steps. I notice that about 2,000 of those steps happen throughout my day just walking around doing random stuff, like getting the mail, or walking around my own house.

Prior to walking 10,000 steps per day, I was doing many crazy cardio workouts that were pretty deadly, intense, and I loathed having to do them. And what’s interesting is, I didn’t lose any significant belly fat UNTIL I started just walking.

It was soon afterwards, that I started noticing significant fat loss results, combined with the eating plan above.

Now, you don’t need to walk for a straight 90 minutes. You can break it up throughout the day. That’s what I do. I’ll go on short walks, and I have a few tricks that I use when it gets really cold or the weather just sucks.

Here’s how I implement it into my own day.

All you need in order to track your steps is an app on your phone like MyNetDiary or MyFitnessPal. Each one works fine. And if you have a Fit Bit or any other device that tracks steps, they’ll work just as well.


STEP 4 – Intermittent Fasting (optional)

This was the biggest game changer of my food eating life. I don’t see how I’ll ever go back to eating 5 to 6 small meals per day, when I can follow intermittent fasting.

When I first heard about it, it seemed like it would be complicated or scary. The words alone freaked me out when I first heard them, cause I thought I was gonna have to starve myself.

Intermittent fasting is not a diet. It’s simply a change in the hours of the day that you eat. So, for me, I stopped eating 5 to 6 small meals per day, and started eating 3 bigger meals, and several hours after waking up. It’s that simple.

You choose when you want to eat. I personally like to fast my first 4 to 6 hours after waking up cause I’m not even hungry anyway. I just drink coffee and I enjoy that. Then I eat all my food in an 8 hour window. I literally eat right before bed too.

  • 3 REASONS INTERMITTENT FASTING IS AWESOME
  1. You Can Actually Enjoy Eating What You Want Again

  2. It Has Amazing Fat Burning Benefits

  3. No More Preparing Small Meals Throughout The Day

This is the first time in my adult life that I’m eating pizza, burgers, fries, ice cream, cake, cookies, you name it while at the same time maintaining a low body fat percentage, which I don’t remember ever being able to do…maybe in college I guess.

Because I’m not eating those tiny little meals throughout the day, I’ll eat a HUGE dinner of steak and cheesy potatoes. I also usually eat a pretty nice big snack before bed, like a small pizza and cake or something along those lines, it really depends.

You can see a day in my intermittent fasting routine right here.

  • 2 INTERMITTENT FASTING EXAMPLES

As of this writing, I’m eating 2400 calories per day cause I’m trying to gain weight in the form of lean muscle. Interestingly, even after eating at a 300 calorie surplus for a month, I’m not gaining weight, so I may add an additional 100 calories sometime soon.

Here’s the breakdown of how I eat my calories throughout my three meals:


  • INTERMITTENT FASTING EXAMPLE #1 – 2400 CALORIES
  1. Meal #1 – 5pm –  600 – 700 calories
  2. Meal #2 – 8pm – 1000 – 1200 calories
  3. Meal #3 – 12am – 600 – 700 calories

Those numbers fluctuate a little depending on what I’m eating. but as you can see, meal #2 is huge and I love that. But really, meal #1 and meal #3 are pretty big too.

But let’s say you’re eating at a calorie deficit and you’re daily amount of calories is 1600, which is very low.

Then I’d break it down for you this way:


  • INTERMITTENT FASTING EXAMPLE #2 – 1600 CALORIES
  1. Meal #1 – 1pm – 300 – 400 calories
  2. Meal #2 – 6pm –  800 – 1000 calories
  3. Meal #3 – 10pm – 300 – 400 calories

It’s really up to you too how you want to do it. If you’d rather eat a bigger first meal, that’s fine. I personally love my second meal to be huge. But do whatever works for you.


Lose That Belly Fat – Follow The 4 Steps Above

I’ve done my best in this article to teach you step by step how to lose belly fat in a month at home and I truly hope this information helps you. I’ve watched it transform not only my own body, but friends who have also implemented it into their own lives.

In all fairness, my best friend who lost 30 pounds didn’t do the walking. He did intermittent fasting for the first month or so, and then eventually decided he wanted to eat smaller meals throughout his day, and that’s fine. I do very strongly suggest that you at least implement walking 10,000 steps daily and intermittent fasting for 1 to 2 weeks to see how you feel about them.

What kind of results do they give you and what kind of overall impact they have on your life and fat loss goals? Not only that, but walking is great for your overall health, and intermittent fasting, once implemented, is such a fun way to eat and live. I personally don’t see myself going back to other forms of cardio or eating multiple small meals again.

Most importantly though, you must follow the calorie deficit and protein intake information in this article to see at least most basic results within a month.

If you need clarification on anything in this article or have any experience, feedback or questions regarding any of the information laid out here, I would love to hear from you. Please leave comments and questions below and I’ll make sure to get back to you as soon as possible. Thank you so much for reading!

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