If you're struggling to lose belly fat, it's not due to a lack of effort.

 It's likely because you haven't found an effective, systematic approach.

Here are 5 key values you need to win — and this time, I’m giving you a little more depth behind each one:

1. Stop Chasing the Trophy

It’s natural to envision the end goal—perhaps a leaner physique, a specific number on the scale, or the confidence that comes with physical transformation.

However, fixating solely on these outcomes can undermine your progress. When your mind is consumed by the finish line, it grapples with daunting questions: How long will this take? How much sacrifice is required?

• Research, including studies on cognitive load and stress, demonstrates that an outcome-only focus increases mental fatigue and diminishes motivation over time. 

• As a doctor, I urge you to shift your perspective. Direct your energy toward the present moment—today’s choices and actions.

Commit to practical, achievable goals: a balanced meal, a brisk walk, or adequate rest. By focusing on mastering these daily habits, you create a foundation for sustainable progress. The results you seek will emerge as a natural byproduct of consistent, intentional effort. Embrace the process, and let each day’s success propel you forward.

2. Build Your Track (Master the Process)

Champions aren’t made by wishing.
They’re made by mastering their process — the small daily actions nobody sees.
And in fat loss, the king habit is hitting your daily protein.
High-protein diets have been proven to protect your muscle, boost metabolism, and make fat loss easier.

 Start here:
Bodyweight (lbs) = grams of protein.
No need to count every calorie yet — just master your protein intake first.

Example:
If you weigh 180 lbs ➔ hit 180g of protein/day.
Simple wins build massive momentum.

3. Upgrade Your Car (Systems > Motivation)

Motivation is for beginners.
Winners build systems.
It is time to engineer your environment for success — not rely on willpower.
Even your daily steps have a massive impact. 10 000 steps a day has been proven to lead to fat loss , however, in my own life and coaching experience - 15 000 steps appears to be our ‘fat loss golden zone’. 

 Simple upgrades:

• Train 3x per week (minimum)
  

• Walk 8,000–15,000 steps daily
  

• Prep simple meals ahead of time
  Each tiny system adds another horsepower to your "car."
  

4. The Driver Is Everything (Identity Shift)

You don't just "lose weight."
You become someone who never lets their health slip again.
Changing your identity is the deepest, most permanent change you can make — science backs this up.

Ask yourself:

• Who am I becoming through my actions today?
  

• Am I voting for the strong, healthy version of myself — or the old one?
  

If you shift your identity, the habits become automatic.

5. Play the Long Game (Delayed Gratification)

Success isn’t about avoiding failure — it’s about winning more days than you lose.
Building your dream body is about playing the long game — delaying the quick dopamine hits for real pride later.
Studies show that people who master delayed gratification succeed more not just in fitness, but in every area of life.

 Focus on 10-day streaks:

• 10 days hitting your protein.
  

• 10 days walking daily.
  

• 10 days showing up to your workouts.
  Stack those streaks. Watch your life change.
  

Final Note

You are a person of immense potential, held back only by the absence of the right system and the identity to fuel it. 

Embrace the journey as a driver honing their craft—sharpen your skills, refine your approach, and stay true to the course. 

The transformation you seek is already within you, waiting to manifest through disciplined action.

 Keep moving forward with purpose. I’ll be with you next week to continue this journey.

Dr. Mike Diamonds
Sculpt By Science
Live Longer. Move Faster. Feel Younger.