How to Lose Body Fat

If you're asking this question, congratulations—you’re officially part of the "I just want to lose my stomach fat" club. Membership is free, but the confusion is overwhelming. Every hour, hundreds of people wonder the same thing, so trust me, you're not alone.

I urge you to keep reading because not only will I break it all down for you in a way that actually makes sense, but I’ll also give you a clear, actionable way to start making real progress today.

Losing Stomach Fat

PERIOD. End of story. No further discussion.

The only way to reduce stomach fat is by eating in a calorie deficit.

There is no way to spot-reduce fat. Meaning:

• Arm exercises won’t make your arms lose fat.

• Crunches won’t make your stomach fat go away.

• Squats won’t make your legs smaller.

Not unless, of course, you are eating in a calorie deficit.

Think of your body like a bank. Calories are $.

If you have body fat to lose, that means you have an outstanding loan—you owe money to the bank. To get back to an equal balance (which is whatever you choose for your goals), you have to pay that loan back.

How? By giving some of your daily calories back to the bank instead of depositing them into your account.

Let’s say you "earn" 1,500 calories (dollars) per day, but you owe the bank a few hundred. You might pay back 100 calories per day for a few weeks to chip away at your loan—meaning you only keep 1,400 calories for yourself each day.

That’s a calorie deficit. This forces your body to use stored fat for the remaining energy it needs.

Eating in a calorie deficit simply means eating less than you need in a day.

But you asked how to lose stomach fat.

As you lose overall body fat, the fat stores across your body will shrink. But you cannot target just your stomach—because body fat is systemic, meaning it’s spread throughout your entire body, not isolated to one area.

"100 Calories a Day Doesn’t Seem Like Much..."

Won’t you be paying off that loan forever?

Maybe—but it depends on how much you owe. If you’ve been borrowing way more than you need daily, it might be tough at first. But it’s realistic and healthy to give back more each day if necessary.

What else can help?

• Increase your steps

• Eat more protein

• Start strength training

Strength training not only helps burn fat but also gives you that "toned" look.

And if you’re worried about getting bulky—don’t.
I’ve been trying to bulk for 7 years, and trust me, it’s way harder than it looks.

To quickly recap:

• You can’t spot-reduce fat.

• You must eat in a calorie deficit to lose fat.

• Paying back the "calorie bank" takes time, but the results are worth it.

A simple tool to determine your daily calorie target is the 12x body weight method.

Take your realistic goal weight and multiply it by 12. Then eat 1g of protein per pound of that goal weight.

Example:

• Want to be 150 lbs?

• Eat 150g of protein daily.

• Aim for 1,800 calories per day.

That’s a great place to start. I also encourage you to download my guide that I have below that further explains some great ways you can start becoming #better.

Hope that helps.

James R.

A True Believer In YOU.