How to ACTUALLY Lose Belly Fat in 2026 (Using Science)
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Date: 2026-01-23
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Comments and reviews: 20
DropBear_42
If you’re around 18-25% bf I think losing an average of. 5% per week is a great goal, maybe a bit faster during the start if you’re 22-30%.
If you don’t have much muscle you can likely add a decent amount for the first several months, if not the entire time (although your program needs to be borderline perfect which many people won’t be during their first cuts)
Look at namesh, he lost 13% bf and gained only 5lbs of muscle and he looks AMAZING! Patience and consistency is EVERYTHING! Like Jeremy said, time will pass anyways so why not go to the gym while you’re at it Don’t make the gym your main priority because then you’ll be hyper focused on it and keep checking the scale and mirror and 1 month will feel like 10 years. Instead, make the gym a side thing and before you know it 6 months have passed and you look WAY better. Even if you miss days or meals, just be 80-90% consistent over a long period of time and you’ll get there before you know it.
Even if life happens and you stop here and there but stay majority consistent, you’ll get there in a year or 2. You’ll thank your past self when you’re 25, 28, 32, 35, or whatever the age it is, instead of just STARTING at that age and wishing you started earlier. Now go get em!
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If you’re around 18-25% bf I think losing an average of. 5% per week is a great goal, maybe a bit faster during the start if you’re 22-30%.
If you don’t have much muscle you can likely add a decent amount for the first several months, if not the entire time (although your program needs to be borderline perfect which many people won’t be during their first cuts)
Look at namesh, he lost 13% bf and gained only 5lbs of muscle and he looks AMAZING! Patience and consistency is EVERYTHING! Like Jeremy said, time will pass anyways so why not go to the gym while you’re at it Don’t make the gym your main priority because then you’ll be hyper focused on it and keep checking the scale and mirror and 1 month will feel like 10 years. Instead, make the gym a side thing and before you know it 6 months have passed and you look WAY better. Even if you miss days or meals, just be 80-90% consistent over a long period of time and you’ll get there before you know it.
Even if life happens and you stop here and there but stay majority consistent, you’ll get there in a year or 2. You’ll thank your past self when you’re 25, 28, 32, 35, or whatever the age it is, instead of just STARTING at that age and wishing you started earlier. Now go get em!
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chevron_1932
Problem with my belly fat is I’m always just bloated, I’ve had gut issues for my entire life. It’s not noticeable at first, but I’m also trying to gain weight because I’ve been well under normal for a few years now. While I have a decent amount of belly fat, you can see my bones and feel hollowness around it, like from my mid rib region all the way down to my hips into my pelvic floor
Not to mention, I have severely weak core, pelvic tilt, bow legs low muscle tone and a bunch more. I can see you’re not like these other content creators and this dude made great progress!
I’m like 5’11, 150lbs, I was around 160 around Christmas time, if I removed my fat I wouldn’t fit into any of my clothes my waist is super thin at the same time
I don’t want to get jacked and lose a bunch of fat, I just want my body to fill out more and I want to work my arms the most because everything else fills out. And to lose some belly fat
I never knew that about metabolism that’s very interesting
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Problem with my belly fat is I’m always just bloated, I’ve had gut issues for my entire life. It’s not noticeable at first, but I’m also trying to gain weight because I’ve been well under normal for a few years now. While I have a decent amount of belly fat, you can see my bones and feel hollowness around it, like from my mid rib region all the way down to my hips into my pelvic floor
Not to mention, I have severely weak core, pelvic tilt, bow legs low muscle tone and a bunch more. I can see you’re not like these other content creators and this dude made great progress!
I’m like 5’11, 150lbs, I was around 160 around Christmas time, if I removed my fat I wouldn’t fit into any of my clothes my waist is super thin at the same time
I don’t want to get jacked and lose a bunch of fat, I just want my body to fill out more and I want to work my arms the most because everything else fills out. And to lose some belly fat
I never knew that about metabolism that’s very interesting
reply
codesmithBits
Love the video, I kinda realised some of the things you mention through training when I was younger, but it was more of I think so. You have very well put it together in a clear and simple tutorial of what is happening.
I have only one question: WHY would you go beyond stage 2
It seems unnatural, the body is shaped by evolution to keep the layer 3 fats and is actually healthier that way.
Being shredded is NOT the healthiest option, and there are numerous studies showing that. So unless you are a top athlete or your job requires absolute top condition for a short time, you are not doing your body any favours and ESPECIALY so if you are a woman.
Studies show women who drop below 10% body fat have made a more serious impact on their health degradation, for males, that serious impact starts below 8, some males even at 6%.
So again I ask, what is the point for a regular guy not making a livin out of it geing for layer 3 and degrading his health
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Love the video, I kinda realised some of the things you mention through training when I was younger, but it was more of I think so. You have very well put it together in a clear and simple tutorial of what is happening.
I have only one question: WHY would you go beyond stage 2
It seems unnatural, the body is shaped by evolution to keep the layer 3 fats and is actually healthier that way.
Being shredded is NOT the healthiest option, and there are numerous studies showing that. So unless you are a top athlete or your job requires absolute top condition for a short time, you are not doing your body any favours and ESPECIALY so if you are a woman.
Studies show women who drop below 10% body fat have made a more serious impact on their health degradation, for males, that serious impact starts below 8, some males even at 6%.
So again I ask, what is the point for a regular guy not making a livin out of it geing for layer 3 and degrading his health
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nmanduley
Great video. Me personally I'm not focusing that much on the external results, but in building and maintaining the habit of going to the gym and working out, regardless of the looks.
Otherwise, I fear getting to the target looks, and then just drop the intensity or most of the drive to keep going. The goal is to just not stop working out. It's been 3 months already, and just feeling stronger and more active is highly rewarding in itself. And if the habit is already built and installed into my daily life, then I can decide (or not) to focus on losing the last layers or getting the 6-pack, which this video brilliantly shows how to do so. The idea is to keep the door open, and regardless of the results, not losing the habit or the drive to keep working out.
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Great video. Me personally I'm not focusing that much on the external results, but in building and maintaining the habit of going to the gym and working out, regardless of the looks.
Otherwise, I fear getting to the target looks, and then just drop the intensity or most of the drive to keep going. The goal is to just not stop working out. It's been 3 months already, and just feeling stronger and more active is highly rewarding in itself. And if the habit is already built and installed into my daily life, then I can decide (or not) to focus on losing the last layers or getting the 6-pack, which this video brilliantly shows how to do so. The idea is to keep the door open, and regardless of the results, not losing the habit or the drive to keep working out.
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301chaos
start walking up hill it will start dropping some more. i walk 9000 steps a day that's 4 miles. half way of losing the wight. i stopped losing but when i started walk up hill more started burning off. i only walk in the afternoon when its cold off. o yeah the best shoe to walk in. is BROOKS your feet will thank you. there a little pricey but in the long run you'll be happy. im about to be 49 yrs old and a otr truck driver. i have dropped 25 lbs in a month. im trying to get like them guys no fat on me. guys and girls dont try to lose wight to fast because you will have hanging skin it will look like your sick.
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start walking up hill it will start dropping some more. i walk 9000 steps a day that's 4 miles. half way of losing the wight. i stopped losing but when i started walk up hill more started burning off. i only walk in the afternoon when its cold off. o yeah the best shoe to walk in. is BROOKS your feet will thank you. there a little pricey but in the long run you'll be happy. im about to be 49 yrs old and a otr truck driver. i have dropped 25 lbs in a month. im trying to get like them guys no fat on me. guys and girls dont try to lose wight to fast because you will have hanging skin it will look like your sick.
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tanshangjien1073
Thank you so much for the video! I really appreciate the nuance take on how loosing belly fat is not something that can be targeted but requires a gradual overall change in one's diet and exercise routine. Also appreciate showing how the same can be applied for both man and woman too!
Question: Which stage of the belly fat loss journey would result in visible abs without flexing vs it disappearing once we have stopped flexing
Just wanna send my love and appreciation; the production value is top notched and quality of these videos are just getting better and better!
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Thank you so much for the video! I really appreciate the nuance take on how loosing belly fat is not something that can be targeted but requires a gradual overall change in one's diet and exercise routine. Also appreciate showing how the same can be applied for both man and woman too!
Question: Which stage of the belly fat loss journey would result in visible abs without flexing vs it disappearing once we have stopped flexing
Just wanna send my love and appreciation; the production value is top notched and quality of these videos are just getting better and better!
reply
jeremy_ethier
The irony - the bulgy tummy and boobs in men is due to nutrition and environment - the list of carbs is unhealthy with the exception of one item and list of fats is all unhealthy with the exception of one item - the list of protein has only 2 excellent items and 2 average ones - the unhealthy contribute to slow metabolism and they are indeed listed - slow metabolism can take significant period of time to fix and definitely not if the unhealthy listed items are consumed - exercise contributes only up to 20% for the improvement but everything starts with improving metabolism.
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The irony - the bulgy tummy and boobs in men is due to nutrition and environment - the list of carbs is unhealthy with the exception of one item and list of fats is all unhealthy with the exception of one item - the list of protein has only 2 excellent items and 2 average ones - the unhealthy contribute to slow metabolism and they are indeed listed - slow metabolism can take significant period of time to fix and definitely not if the unhealthy listed items are consumed - exercise contributes only up to 20% for the improvement but everything starts with improving metabolism.
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alvodin6197
With all due respect, losing weight and bodyfat isn't really the problem. Not saying It's easy, thought it is, just takes a long time and requires discipline and being able to accept being hungry. We know this from research. The real problem with dieting is Keeping your results, instead of just yo yo dieting or even gaining all the fat back. There is a psychological aspect to that, emotional eating/food addiction, which is almost never talked about. So, as for all these complicated layers and phases, they won't do jack shit if you people can't keep their results long term.
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With all due respect, losing weight and bodyfat isn't really the problem. Not saying It's easy, thought it is, just takes a long time and requires discipline and being able to accept being hungry. We know this from research. The real problem with dieting is Keeping your results, instead of just yo yo dieting or even gaining all the fat back. There is a psychological aspect to that, emotional eating/food addiction, which is almost never talked about. So, as for all these complicated layers and phases, they won't do jack shit if you people can't keep their results long term.
reply
divinusfilius3771
The reason there's more fat on the belly than anywhere else on him, is literally because male bodies prioritize storing fat in different localized areas than women: Men - body prioritizes storing fat on the belly (for men with medium to high testosterone levels; men with low testosterone levels have their body also store fat in chest and buttocks area like women's bodies do); Women - their bodies primarily focus storing fat across the whole body but mainly focuses on the chest, thighs and buttocks area.
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The reason there's more fat on the belly than anywhere else on him, is literally because male bodies prioritize storing fat in different localized areas than women: Men - body prioritizes storing fat on the belly (for men with medium to high testosterone levels; men with low testosterone levels have their body also store fat in chest and buttocks area like women's bodies do); Women - their bodies primarily focus storing fat across the whole body but mainly focuses on the chest, thighs and buttocks area.
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RevManAm
Not gonna lie, last year my weight was absurd it was 176, 2 kilograms (388lb, I started my weight loss journey in Februari 2025, it's January 2026 now and I lost around 25 kilograms (55. 11lb. I purely did calorie deficit. These videos give me even more motivation to keep going, my goal is to reach 100kg (220lb) hopefully by the end of this year or somewhere in 2027. Anyhow I am already proud of this achievement. Wishing you all good luck for 2026 if you plan to lose weight like me or even train your muscles
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Not gonna lie, last year my weight was absurd it was 176, 2 kilograms (388lb, I started my weight loss journey in Februari 2025, it's January 2026 now and I lost around 25 kilograms (55. 11lb. I purely did calorie deficit. These videos give me even more motivation to keep going, my goal is to reach 100kg (220lb) hopefully by the end of this year or somewhere in 2027. Anyhow I am already proud of this achievement. Wishing you all good luck for 2026 if you plan to lose weight like me or even train your muscles
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thessaha3014
Hi Jeremy, I'm a woman with lipedema and I'm working hard to lose fat. According to doctors, with lipedema you're supposed to be unable to lose the diseased fat. Is that really true I mean, let's say I were starving, could my body really not access the diseased fat reserves I just can't imagine that. Wouldn't it be a good idea to test what's actually possible for women with lipedema and what the best approach is I would be incredibly interested in such a video and it would help me a lot.
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Hi Jeremy, I'm a woman with lipedema and I'm working hard to lose fat. According to doctors, with lipedema you're supposed to be unable to lose the diseased fat. Is that really true I mean, let's say I were starving, could my body really not access the diseased fat reserves I just can't imagine that. Wouldn't it be a good idea to test what's actually possible for women with lipedema and what the best approach is I would be incredibly interested in such a video and it would help me a lot.
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AdamTrabold
This is super helpful. I feel like I’ve been stuck in the level 1->2 slump the last two weeks and couldn’t figure it out.
Would love to hear more about how to escape thisWill give more steps (10000 takes so much time) and a few days break from the nutrition obsession a try to see if that can’t break the night hunger. Has been targeting a reasonable. 67 lbs/week, which formerly was simpleit’s slowed to more like. 4ish, so at least it’s still going.
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This is super helpful. I feel like I’ve been stuck in the level 1->2 slump the last two weeks and couldn’t figure it out.
Would love to hear more about how to escape thisWill give more steps (10000 takes so much time) and a few days break from the nutrition obsession a try to see if that can’t break the night hunger. Has been targeting a reasonable. 67 lbs/week, which formerly was simpleit’s slowed to more like. 4ish, so at least it’s still going.
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etfremd
WOW! Amazing results! This is the slow approachI want the super accelerated approach. I got about 90lbs to loseHere is my plan: potato sugar diet 5 days a week no protein and no fat. Protein and fat 2 refeed days and 1 meal. Peloton, walking and swimming 3-4 days a week, push pull legs split resistance training 3 intermittent fasting maybe a 36 hour fast thrown in every other week Supplement EAA’s during resistance workouts intra workout.
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WOW! Amazing results! This is the slow approachI want the super accelerated approach. I got about 90lbs to loseHere is my plan: potato sugar diet 5 days a week no protein and no fat. Protein and fat 2 refeed days and 1 meal. Peloton, walking and swimming 3-4 days a week, push pull legs split resistance training 3 intermittent fasting maybe a 36 hour fast thrown in every other week Supplement EAA’s during resistance workouts intra workout.
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gustavojmmedeiros
Such a great result, congratulations to nimesh and built with science team. Jeremy, if you see this, please answer this: i started taking creatine and noticed my weight in the scale stopped going down, some days it's actually going up, do you think this is normal I imagine this has to do with all the water retained by the muscles, but this makes a little bit more complicated to track some of the results. Shout out from brazil
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Such a great result, congratulations to nimesh and built with science team. Jeremy, if you see this, please answer this: i started taking creatine and noticed my weight in the scale stopped going down, some days it's actually going up, do you think this is normal I imagine this has to do with all the water retained by the muscles, but this makes a little bit more complicated to track some of the results. Shout out from brazil
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tylerhallon5007
I'm stuck on layer 2.
Question: this potato diet you speak of; I have been steaming potatoes and using about a teaspoon of avocado oil (for it's HDL) and a pinch of seasoning (tex mex, paprika, Cajun, etc) for variation.
Am I on the right track
I have been looking into pre made meal services like _Factor and Yumba, are there any you'd recommend (I live in Ontario.
thanks for the great work you do.
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I'm stuck on layer 2.
Question: this potato diet you speak of; I have been steaming potatoes and using about a teaspoon of avocado oil (for it's HDL) and a pinch of seasoning (tex mex, paprika, Cajun, etc) for variation.
Am I on the right track
I have been looking into pre made meal services like _Factor and Yumba, are there any you'd recommend (I live in Ontario.
thanks for the great work you do.
reply
aarone9454
Great point The amount of calories that you consume is so important! It is very difficult to out train a high caloric intake. I think the biggest challenge for me is to maintain discipline for months at a time. I went from 265 down to 220. I then went back to 230 over the holidays. I’m back on track now with a goal of 205 by June. I just need to stay disciplined over time.
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Great point The amount of calories that you consume is so important! It is very difficult to out train a high caloric intake. I think the biggest challenge for me is to maintain discipline for months at a time. I went from 265 down to 220. I then went back to 230 over the holidays. I’m back on track now with a goal of 205 by June. I just need to stay disciplined over time.
reply
Lina-lq7jm
Where did the female go You started with two candidates, yet the woman disappeared all too soon. And as a woman I must say, that while this looks amazing, and congrats to Nimesh, women are different. Especially women who are not in their 20s anymore. Our hormones are way different. Contisol has a bigger role. And it seems like very few address that.
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Where did the female go You started with two candidates, yet the woman disappeared all too soon. And as a woman I must say, that while this looks amazing, and congrats to Nimesh, women are different. Especially women who are not in their 20s anymore. Our hormones are way different. Contisol has a bigger role. And it seems like very few address that.
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baiservole2298
Step 1 of any weight or fat loss = review your life and see where you're overwhelmed. If you have an inordinate amount of stress that is not being managed or manageable, resolve that first. If not, all the work outs, eating regimen is you fighting your own body's survival instinct and like jogging up a harsh incline instead of flat ground.
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Step 1 of any weight or fat loss = review your life and see where you're overwhelmed. If you have an inordinate amount of stress that is not being managed or manageable, resolve that first. If not, all the work outs, eating regimen is you fighting your own body's survival instinct and like jogging up a harsh incline instead of flat ground.
reply
a-ron9884
I hit the exact plateau. Happened to lighten up on the diet after months, by adding some (quality) regular bread back, and bam! Started losing fat again. AND, I've been doing that for about 2 weeks. So thanks to your video, i know now to cut the calories back again (go more strict. Which i also actually sensed and had started.
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I hit the exact plateau. Happened to lighten up on the diet after months, by adding some (quality) regular bread back, and bam! Started losing fat again. AND, I've been doing that for about 2 weeks. So thanks to your video, i know now to cut the calories back again (go more strict. Which i also actually sensed and had started.
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DualTV92
Great video. I literally came off of years of eating too little and realizing why I wasn't gaining or very tired throughout the day. It's a new year and I'm bumping up my calories to lift and gain muscle and then eventually will drop back down to maintenance so going into a deficit is not the move for me right now. (skinny fat)
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Great video. I literally came off of years of eating too little and realizing why I wasn't gaining or very tired throughout the day. It's a new year and I'm bumping up my calories to lift and gain muscle and then eventually will drop back down to maintenance so going into a deficit is not the move for me right now. (skinny fat)
reply
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