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This week, we’re revisiting a timeless gem from our newsletter archive – a science-backed guide to losing belly fat that remains as relevant as ever.

Hi, I’m Dr. Mike Diamonds, a scientist, medical doctor, and professional natural bodybuilder who’s gained and lost belly fat five times over the past decade – on purpose – to master fat loss. I’ve maintained a six-pack for over a year and helped thousands of clients – from Satchin in his 20s to Dwayne in his 80s – shed stubborn belly fat with five simple steps. Even my postmenopausal mom dropped 40 pounds using this method!

A viral video claiming to “lose belly fat in 7 days with no strict diet or workout” fooled 35 million people, including my mom, with inaccurate advice. Today, I’m sharing the truth and a proven plan to help you lose belly fat fast, without starvation or endless cardio. Let’s dive into my five key steps and core values for lasting fat loss.

Our 5 Key Values for Sustainable Fat Loss

1. Science Over Hype: We prioritize evidence-based strategies grounded in biochemistry, not fads.

2. Simplicity: Fat loss is straightforward with easy-to-follow steps for all ages.

3. Sustainability: No extreme diets or workouts – just lifelong habits.

4. Personalization: Build a plan that fits your lifestyle.

5. Empowerment Through Knowledge: Understand your body to take control of your health.

Step 1: The 50-Gram Formula for a Caloric Deficit

Losing belly fat doesn’t mean eating less or doing endless cardio. It’s about mastering your Total Daily Energy Expenditure (TDEE). Exercise burns the least calories; most come from non-exercise activity (like walking) and digesting food, especially protein, which burns six times more than carbs or fats.

Action Plan: Aim for 50 grams of protein per meal to boost metabolism and stay satisfied. Use this cheat sheet:

• 2 scoops whey protein = 50g protein

• 6 oz cooked chicken breast = 50g protein

• 8 oz cooked steak = 50g protein

• 10 oz white fish = 50g protein

Bonus Carb Cheat Sheet:

• 2 cups cooked rice = 50g carbs

• 6 oz sweet potato = 50g carbs

• 8 oz cooked pasta = 50g carbs

• 10 oz oats = 50g carbs

Example Day:

• Breakfast: 10 oz oats + 2 scoops whey protein

• Lunch: 6 oz sweet potato + 8 oz lean steak

• Dinner: 2 cups cooked rice + 6 oz chicken breast

• Snack: 10 oz white fish + 8 oz pasta

Step 2: The Fat-Burning Accelerator – Walk It Off!

Forget cardio machines that burn muscle. Non-Exercise Activity Thermogenesis (NEAT) – like walking – is the second biggest fat-burner. My client Nicholas lost his belly fat in 4 weeks by prioritizing steps.

Action Plan: Increase daily steps gradually:

• Week 1: 10,000 steps

• Week 2: 11,000 steps

• Week 3: 12,000 steps

• Week 4: 13,000 steps

• Week 5: 14,000 steps

• Week 6: 15,000 steps

Pro Tip: Use a fitness tracker or a $150 walking pad to hit steps while watching TV or texting. Walking burns fat, preserves muscle, and is effortless.

Step 3: Progressive Fasting for Fat Loss

When you eat matters as much as what you eat. Intermittent fasting (IF) shifts your body to burn fat, not sugar. It’s helped clients like Sandra (50 pounds lost) and Jasmine (abs revealed). It lowers insulin, reduces inflammation, and boosts brain and liver health.

Action Plan: Start with a 12-hour fasting window (e.g., 8 AM–8 PM). Progress every 2-6 weeks:

• 14:10 (10 AM–8 PM)

• 16:8 (12 PM–8 PM)

• 18:6 (2 PM–8 PM)

• Advanced: 20:4 (for 10% body fat goals)

Note: Go slow to avoid stress. Monitor energy, mood, and sleep to guide adjustments.

Step 4: Don’t Sleep on Sleep

Sleeping 7–9 hours per night can lower body fat by 20% compared to 6 hours or less. Poor sleep spikes cortisol (fat-storing hormone), disrupts appetite, and impairs muscle recovery.

Action Plan:

• Avoid caffeine 10 hours before bed. 

• Finish last meal 3 hours before sleep.

• Dim lights and avoid screens 60–90 minutes before bed.

• Set a “go-to-bed” alarm at 9 PM for a 10 PM bedtime.

Clients report sharper clarity, better energy, and faster fat loss with great sleep.

Step 5: Build Muscle to Punch Through Fat

Resistance training is like a secret weapon for a vibrant, longer life, slashing mortality risk by up to 400%. It sculpts your body, banishing the “skinny fat” vibe and carving out defined abs. Just 3–5 sessions a week can unlock these game-changing benefits, making you stronger, healthier, and ready to thrive

Losing belly fat doesn’t require misery — just a smart, science-backed plan you can actually stick to. These five steps have transformed thousands of lives, including my own family. Whether you're 25 or 75, the path is the same: fuel your body, move with purpose, rest well, and build strength.

Start small. Stay consistent. And remember — real results come from real science, not shortcuts.

You’ve got this.

Action Plan: Follow my 3-day, 4-day, or 5-day training plans. Focus on progressive resistance to build muscle and boost metabolism.

Stay strong,
Dr. Mike Diamonds