The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)

Not only is dieting a futile act, Stevens said as "The Ultimate Weight Loss Solution" by Dr. Phil McGraw was churned into paper strips, but diets are the very reason we're fat in the first place. Diets may promise thinness and happiness, but they mess up your metabolism, exaggerate your interest in food and diminish your confidence when they inevitably fail, Stevens said.
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.
There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin. (These high-protein foods can help you reach that goal.)
Protein serves a dual role in helping you trim down belly fat by increasing muscle mass and metabolism, while also helping stave off hunger. Research shows that a higher-protein diet increases thermogenesis, which means you burn more calories. Further, eating protein leads to an increased feeling of satisfaction after the meal, often causing you to eat fewer calories later in the day. These High-Protein Breakfast Tacos are the perfect way to start your morning and will keep you feeling full until lunch.
Surround yourself with encouraging people. Your social environment has a huge impact on your success, so make sure the people you talk to are encouraging you to stay fit. Ideally, you should have a few friends who are losing weight or have done so in the past. Note that friends who want to lose weight but have never done so may not be supportive- look for successful people who will bring you up with them.
To start off, aim to do ab work 3 or 4 times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs 3 or 4 times a week, you should still be activating your core (aka, tightening your ab muscles) in every workout you do, says Gagliardi.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
Which leads us to point number two: If you want to lose belly fat, you'll need to lose weight. If you stick to the following plan, you won't have to lose as much weight as you might think because your body will burn more fat for energy, but still. Reducing your body fat percentage will require losing some weight. Don't go into this thinking you won't have to lose weight, because that's the surest way to fail.
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Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
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