The World's Easiest Diet For Burning Belly Fat
In this YouTube video, Eric Roberts shares the five most straightforward diet adjustments that helped him shed 20 pounds of belly fat in eight weeks and that have produced similar results for his clients. He begins by diagnosing the common weekend slip‑up where people abandon weekday habits, then introduces four concrete weekend rules: a protein‑rich breakfast with fruit and vegetables, a large salad with protein at lunch, drinking at least 40 oz of water, and taking two 10‑minute walks after lunch. He explains how these actions keep calories low, curb cravings, and maintain a calorie deficit. Next, Roberts warns about liquid calories and alcohol, illustrating how hidden drink calories sabotage fat loss and offering zero‑calorie swap options plus a 2‑drink‑per‑week limit. He then recommends a high‑protein snack between 2‑4 pm to prevent severe nighttime hunger, providing snack ideas and a client success story. The fourth point is to stop eating three hours before bedtime, linking late‑night eating to poor sleep, hormonal imbalance (leptin/ghrelin), and reduced fat loss, again supported by a client example. Finally, he reveals a “2‑for‑1 swap” that replaces calorie‑dense cooking oils and sauces with low‑calorie alternatives, saving hundreds of calories daily. Throughout, Roberts intersperses client anecdotes, specific quantitative guidelines, and calls to action for a free calorie‑deficit calculator and his online coaching program.
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If your belly is the last place you lose fat from, you're not alone. I lost 20 pounds of belly fat in 8 weeks, and in this video, I'm gonna show you the easiest diet you can follow to burn belly fat as fast as possible. Point number 1, win your weekends. Most people can do good Monday through Thursday, but then Friday through Sunday rolls around and you go completely off your diet. Whether it's you're skipping breakfast and overeating during the day, you're going out to brunch and using that as an excuse to have all the pastries and desserts. You have no protein during the day. You have no plan for how you're going to stay on track, and you wonder why the weekends always throw you off. I want you to meet one of our clients, Nirja. Monday through Thursday, she was dialed in, but when the weekends would roll around, she would fall off track hard, and so she would lose some weight during the beginning of the week, but then always. come back Monday morning up 2 to 3 pounds. And this cycle just kept repeating over and over. So what we did to fix it was we implemented 4 rules for the weekend. And by the way, if you need to know what your calorie goal should be to lose weight, click the link in the description of this video to use my free calorie deficit calculator. Number 1, she had to have breakfast, and this breakfast had to have protein, vegetables, and fruit. And the fruit had to be high in fiber. And these are fruits like blackberries, raspberries, bananas, kiwis. So some simple and easy example breakfasts would be Greek yogurt with raspberries and blackberries, a protein shake with a banana, eggs, egg whites, spinach, and peppers with some kiwi on the side. You can eat foods that you'd like, but your breakfast has to have protein, Fruits and veggies. The second rule was she had a big-ass salad at lunch, and with this big-ass salad, she had to get some sort of protein on top. Third, by the end of lunch, she had to have drank 40 ounces of water minimum. And the fourth rule, she had to take at least 2 10-minute walks from the time that lunch ended. And in 8 weeks, with these 4 simple rules, Nirja was able to lose over 10 pounds and she was able to stop the cycle of doing good and then going completely off track. I want you to think of your fat loss like filling up a bathtub of water. Most people spend the entire week draining the bathtub of water and not turning the faucet on. So it's a good thing, water's going out. But then when the weekends roll around, they turn the faucet all the way on, the water isn't able to go out, and they end up making no progress. These four rules for the weekend will help you turn the faucet on slightly, still allow the water to get out, aka your fat to get out of your body. And the reason this works is because protein, fruit, and veggies, especially with the fiber, helps you feel more full, slows down digestion, decreases cravings, and it does all of this for few calories. The big ass salad does a similar thing. You can have a lot of food volume for not that many calories. calories, meaning you can fill your stomach up but not eat a lot of calories. This way, even if you do go out to eat later in the day, you've had fewer calories than you normally do, but you're not starving going into dinner. The 3rd rule with water, 40 ounces minimum. Most hunger or cravings is often dehydration masked as hunger. So getting that water earlier in the day will make sure you don't have those cravings at night. And the 2 10-minute walks do a couple of things. It helps you increase your daily steps, which will help your calorie burn. It also helps control your insulin spikes, which means you'll have less cravings throughout the day, and it improves digestion, which will also help you have less cravings during the day. And last but not least, mentally, it just makes you feel like you're on track, you're doing healthy things, which will improve your decision-making later in the day. But here's the thing, even if you nail your food and your walks on the weekend, there's one habit that usually wipes out all of your progress. Point number 2, liquid calories and alcohol. Starting your day off with a chai latte or juice in the morning is 200 to 400 calories before you even eat any food. And this doesn't keep you full. It doesn't keep you satisfied. And that means later in the day, there's less food that you'll be able to consume. I don't know about you, but I like eating food. And not to mention the weekend cocktails or the weekend beers that you don't think are really adding up can easily be 500 to 1,000 calories. And here's the thing, those calories from alcohol, your body can't really use. So it kind of just sits in your stomach and gives you that like bloated feeling and look, and it ruins your sleep, your energy, Your willpower, motivation, and so much more. One of our clients, Sarah, ate pretty clean during the weekdays but just couldn't lose her belly fat. When we actually got to tracking her food intake, she was having a couple of glasses of wine throughout the weekend and during the week as well, and this added up to about 1,500 calories per week directly from alcohol. Once we cut back on her weekly drinking to where she was only having around 2 drinks per week, not only did she kickstart her fat loss, losing about 10 pounds in 6 weeks. But her belly fat, as you saw, significantly came down. Remember, you can either choose to drink 200 to 300 calories and it won't really do anything for you. But if you eat 300 calories of high protein, fruits, veggies, fiber, this is going to make your fat loss journey easier. And this is going to make losing your belly fat harder. Not to mention alcohol actually shuts down your fat burning process. And let me be clear, this doesn't mean you can't lose fat if you drink alcohol. I'd be lying to you if I said that. You can, as long as you're in a calorie deficit. But when alcohol is in your system, your body's number one priority is to get rid of the toxin that is in your system. So it's not going to burn fat or build muscle while alcohol is present in your system. So this means it'll take longer for you to get to where you want to be the more alcohol you drink. So make swaps like sparkling water in lime or lemon, zero calorie and zero sugar diet sodas, black coffee or unsweetened tea, even zero calorie energy drinks. All of these are zero calories that won't negatively impact your belly fat loss. And if you are going to drink, I recommend setting a 2-drink-per-week limit, especially when you're really serious about losing belly fat. Now, even if you cut back your liquid calories, there's another danger zone that most people never see coming, and it happens around the afternoon midday crash. If you don't prepare for it, it could easily wreck your calories for that day. Point number 3, high protein snacks. During the day, a lot of people will skip breakfast or lunch because they think of a couple of things. Number one, if I skip meals, that means I'm eating less calories and that will help me lose weight. Or they think, well, I get really hungry at night, so if I skip meals during the day, I can eat more at night when I'm hungry. And while I understand both of those perspectives, what usually happens is you get to the middle of the day, dinner time, after dinner time, and you're starving. You're not just a little bit hungry, you're overly hungry, which will then lead you to overeat. It's almost like, you ever feel your stomach is this bottomless pit and you just can't get hungry no matter how much you keep eating? That's because you didn't get enough nutrients, protein, and fuel during the day. So at nighttime, you're gonna overeat. And let's be honest, when you're overeating, you're not reaching for extra celery. Or extra carrots. You're reaching for the chips, you're reaching for the chocolate, you're reaching for the pretzels or the desserts that you have in the house. So if you keep letting this hunger build all throughout the day, cravings will explode at night. Think of it like if you had an unopened can of diet soda all day, you know you should be eating, but you're not. That is you shaking up this soda. And finally, at night when you go to eat, If you were to open this soda, I'm not gonna because I got some expensive equipment here that I don't want to fuck up. This thing would explode. And that's what you do with your calories. Our client Nick used to be good all day with his diet until about 8:00 PM. Then it was ice cream, chips, cookies. It just seemed like he couldn't control himself and he got really down on himself because he thought he just couldn't stick with it because of his willpower. In reality, when we added in this high protein snack around 2 to 4 PM, within 2 weeks, his nighttime cravings basically disappeared. He dropped a little over 5 pounds in those 2 weeks, and he didn't feel like he even had to use that much willpower or discipline anymore because he didn't even want it. Think of this snack as like a midday charge on your phone. If between 2 to 4 PM, You only have 10% battery left. If you don't charge it, it's going to die at night. And that's what happens right now with your diet. As opposed to if you were to plug in your phone to charge between 2 to 4 PM, now you would go into the nighttime with 60% charge as opposed to 5%. And your phone will be able to last throughout the night. You will be able to stick with your diet. Throughout the night. And some really quick examples of this could be Greek yogurt and berries, protein shakes or protein bars. By the way, I actually have my own protein powder flavor if you want to try it out. There'll be a link in the description of this video. You could also do hard-boiled eggs. You could do frozen edamame, cottage cheese, tuna packets, beef jerky, meat sticks, you name it. Just get some sort of protein between 2 to 4 PM. But even if you get that high protein snack, here's the mistake that most nobody talks about, because this one habit at night can completely derail your progress. And before I tell you exactly what that habit is, if you're interested in working with an expert coach on my team to build you a personalized plan and hold you accountable to it, click the link in the description of this video to learn more about our online coaching program. Point number 4, stop eating 3 hours before bed. So we just talked about the high protein snack can help you Not overeat at night, but let's be honest, sometimes we need a little bit more rules and guidelines for ourselves. And if you tell yourself, I'm not gonna eat 3 hours before I go to bed, that alone will set a parameter for you and then help you not dive into the chips, the cookies, the sweets at night. Not to mention, if you're saving all of your calories for nighttime, when you're trying to go to bed, you're stuffed, you're full, you don't feel comfortable. Not to mention, this is going to negatively impact your sleep because now you're going to bed with a bunch of food you just ate in your stomach, and now your body has to work on digesting that food versus allowing you to get good quality sleep. Your heart rate will be elevated, you won't get as much deep sleep or REM sleep, Even if you get 8 hours of sleep, you might wake up and feel like, I don't even feel refreshed or rejuvenated. And that's because you had too many calories too close to bedtime. Our client Meredith used to do great all day long, but every night she would eat an hour to 90 minutes before she went to bed. And this was a big meal for dinner. While she felt good in the moment because her stomach was full, she wasn't sleeping well. Her scale wasn't going down. She was exhausted, moody, tired and unmotivated the next day. And so we made the one rule: stop eating 3 hours before you go to bed. With that one change, she lost a little over 9 pounds in the next 8 weeks, and she started to wake up feeling refreshed, energetic, rejuvenated. She got better quality sleep, and she was able to finally start losing her belly fat. Think of your body like a dishwasher at night. When you run it, it's supposed to clean, rinse, Dry. And not to mention, if you're not getting as good quality sleep because you're eating too close to bed, the next day you're also going to have more cravings and more hunger because good sleep quality will regulate your hunger hormones. There's 2 main hormones, leptin and ghrelin. Leptin is the hormone that tells your body, I'm full, I'm not hungry, I don't need to eat more. Ghrelin is the hormone that tells your body, no, I'm hungry, We need to eat more. Even if— here's the scary part— even if you're eating good protein, you're eating your high protein snack, you're doing all the right things, you could still be incredibly hungry and have cravings. Not because you're not doing the right things, but because the quality of your sleep isn't what it should be because you're eating too close to bed. So implement that rule. But even if you do, here's the crazy part. Most people aren't overeating because of their meals. It's because of these little hidden calories that they don't think are adding up but are actually adding hundreds of calories per day. So here's a 2-for-1 swap that you can make to save hundreds of calories per day. Point number 5, the 2-for-1 swap. Most people will use cooking oil when they cook their food thinking that, well, this is just what I should be using and it's not that big of a deal, not knowing that a tablespoon of this is 120 calories. If you use this 2 to 3 times a day, that is upwards of 350 calories that you don't even realize you're consuming. And the same thing with sauces and dressings— 2 tablespoons is 130 calories. So if you're putting this on top of salads or you're marinating your protein sources in barbecue sauce, for example, you could be consuming hundreds of calories per day You're not even realizing, and you think you're eating healthy. Our client Erica tracked her food but couldn't really figure out why she wasn't losing her belly fat. It wasn't until we looked a little bit closer at her food logs and realized, hey, I don't see any cooking oil. Are you using that when you cook? Turns out she was. And then I said, hey, are you just eating your chicken plain or are you putting sauces on it? Turns out she was putting sauces on it as well, and she was consuming upwards of 400 calories per day that she didn't even realize. So what we did was make swaps for zero or very low calorie options instead, and she was able to save hundreds of calories per day and without even changing anything she actually ate. She's been able to lose over 25 pounds in the past 6 months of working with us. This is like paying $5 for street parking every single day, and this is like finding free street parking. It's the same thing. One is free, one isn't. So start swapping your cooking oils for cooking spray and start swapping your higher calorie sauces and dressings for lower calorie seasonings or dressings or sauces instead. These 5 small tweaks to your diet will make losing your belly fat easier than ever before. And again, if you're interested in working with an expert coach on my team to build you personalized workout and nutrition plan and hold you accountable to it every week so you don't fall off track, click the link in the description to learn more about our online coaching program. And after you do that, you can keep watching this video here next for 9 years of honest weight loss advice in 17 minutes.
