“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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How to Lose 20 Pounds of Belly Fat and Keep It Off For Good

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

How to lose 20 pounds
There comes a time in most men’s lives when they look in the mirror and wonder why they have a fat belly.  If you're looking to lose 20 lbs or more, this may be you today.

It's ok, it happens to the best of us.

man looking at belly how to lose 20 lbsIt's an unfortunate fact of life that, as you age your metabolism slows while your life becomes more hectic.

This often means it's difficult to find the time to diet and exercise successfully.

Fortunately, it's not too late!

You can learn how to lose 20 pounds and get into better shape than you have ever been.

More importantly, with the help of programs like our 24-minute fat burning workout; you don't need to spend hours working out in your local gym!

All you need is a pair of dumbbells or kettlebells, and 5ft of floor space.

You can grab this workout for free, as well as our 1-day meal plan, and use both to get started on your weight loss goal.

*Although this video shows you how to lose 30 pounds, it's still relevant to how you can lose 20 pounds.

A Guide on How to Lose 20 Pounds

The first thing to understand is that spot-reducing fat isn't possible!

You may want to know how to lose 20 pounds of stubborn belly fat, but what you actually need to know is how to lose 20 pounds of body fat from all over.

In the steps I'm about to walk you through, I'll show you how to lose 20 lbs or more.

Let's get started…

fastest way to lose weight for men

Step 1 – Weigh Yourself Daily!

scales how to lose 20 lbsMany sites will tell you that you should not monitor your scales.

However, it's important to know your current weight and to monitor the movement of it.

Doing this daily can help you to stay motivated. Research has also proven that those that monitor their weight daily have better long-term success with weight loss.

You should weigh yourself at approximately the same time each day. Ideally, this should be first thing in the morning; before you've eaten anything.

Step 2 – Understand what calories are currently going in.

two men one eating one exercising how to lose 20 lbs To illustrate what is currently in your diet you should complete a food diary for 1 week and look at the calories you are currently consuming.

In my article, titled ‘How Many Calories Do I Burn a Day?', I show you how your body fat level governs the number of calories you naturally burn each day.

I also show you how many calories to eat to lose weight and what foods are best to get the right calories to help you learn how to lose 20 pounds of belly fat.

The link above opens that article in another tab, so you can check it out once you're finished here.

Step 3 – Choose a healthy eating lifestyle, not a crash diet.

graphic of healthy eating how to lose 20 lbsSuccessfully losing 20 lbs or more involves adjusting your lifestyle to become healthier.

This is the only way you can possibly sustain weight loss over the long term.

Losing weight is possible through a healthy eating plan, but you must select one that contains foods and accountability steps that you can build sustainable habits around.

If you follow a crash diet, it's extremely likely you won't continue past your goal weight, and it will definitely not be adhered to in the long term. The moment you stop a crash diet, you will start gaining weight again.

This is why a sustainable diet is so important.

Your diet should be balanced, containing the right amount of Protein, Healthy Fats and Complex Carbs.

The Fit Father Project can help you to achieve this balanced diet; simply take a look at the Fit Father 30X Overview letter to discover just how our complete ‘done for you' diet and exercise program can help make sure your weight literally drops off!

warm up exercises how many calories in a low carb diet

Step 4 – Start being more active.

Exercise doesn't have to be formal workouts. There are two options:

    • Choose any physical activity you enjoy and commit to doing it each day for 20-30 minutes. This could be pretty much anything active, like walking, gardening, cycling or running around the park with your kids.
    • Choose our metabolism-boosting, fat-burning workout which can be completed in just 24 minutes, 3 times per week. You can easily find the time to fit this into your schedule, and when combined with a healthy diet, you'll see almost instant results.

Our plan provides progressive exercises that are actually fun and will help you to lose fat AND build muscle.

It's particularly useful when you reach the last few pounds as this is always the most stubborn body fat to lose.

24-min workout new

Step 5 – Create sustainable habits for long-term health.

Habits = Weight loss how to lose 20 lbsLosing 20 pounds of belly fat comes from dedicating yourself to a diet and exercise plan and sticking to it through sustainable habits.

It's important to note that weight loss is 80% diet and 20% exercise and as I mentioned earlier, you can’t out-exercise a bad diet!

By choosing a plan that's designed specifically for men over 40 and has been shown to work for over 10,000 men so far, you'll definitely be on the right path.

But, most importantly, the plan and support offered by us here at The Fit Father Project will enable you to adhere to the plan for the long term. Your weight loss will stay off!

This is the real point of the plan and is the reason why you should adopt it; it's a lifelong commitment to your health and well-being.

Step 6 – Accountability & Support is what makes the difference.

man helping woman up cliff how to lose 20 lbsThe most effective way to lose 20 lbs or more is to do it with support.

This support can come in the form of your partner and family, or it could be a friend who wants to achieve the same goal as you.

But, the greatest support you will receive is from men in the same situation as you.

The support offered by The Fit Father Project will inspire you and drive you on when you are struggling.

Of course, it is important to note that every person is different; what works for one man may not have exactly the same effect for you.

This is why the support offered here is so important and separates us from the pack. Our team and our community of Fit Father Brothers are here for you throughout your journey.

ff30 how to lose 20 lbsIf you get stuck or need some advice, just drop a comment below or in the Facebook Group, or drop us an email and we'll be happy to answer any questions.

Whether you wish to be one of the success stories who lost 20 pounds in 30 days or adopts a slower approach; the support you will receive from the Fit Father Project will give you the body you want and may just keep you alive into old age!

Until next time, I wish you every success in your goals.
Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on how to lose 20 pounds.


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GUYS 40+

Diets suck.
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GUYS 40+

Diets suck.
This Free Meal Plan doesn’t.

Over 200,000 Guys 40+
are using this 1-Day Meal Plan
to lose weight. Click the
button below to get it FREE.

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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