Check out this 90-day fat loss meal plan to shrink your belly. This is great if you have indulged yourself during the holidays and are looking to kick start the year with a precise weight loss plan.
This 90-day fat loss meal plan is based and shared by Cori Lefkowith. She founded Redefining Strength in 2014 with a mission to empower people through fitness, nutrition, and proper supplementation. She is a former Division I athlete who wants to train smarter, not harder. Cori also has a YouTube channel with nearly 1 million subscribers that you can check it out.
Cori Lefkowith, a fitness enthusiast, and advocate for achieving aesthetic results shared her journey of longing for defined abs, battling restrictive diets, and the ultimate rebound. In a video, she reveals the mindset shift and three key tips she used to finally see her abs and conquer stubborn belly fat.
She knows there is no quick fix or one size that fits all. Still, her journey and what she did to be able to see her abs might also work for you. Check it out below.
How To Create The Optimal Caloric Deficit For Fat Loss
90-Day Fat Loss Meal Plan to Shrink Belly After the Holidays
If you are not tracking your macros, then you definitely should. And yes, we know, it might seem stupid, redundant, or just a waste of time. But it’s not!
Cori draws a parallel between tracking macros and baking—a meticulous process for guaranteed results. Just as you wouldn’t randomly throw ingredients into a bowl for cookies, precision in tracking is essential for achieving desired aesthetic results.
“Embrace the suck of tracking,” Cori advises, highlighting that the data collected is crucial for achieving and maintaining fitness goals. It’s the key to overcoming the frustration of never reaching that coveted goal.
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Three Tips to Reveal Abs
In her video, Cori shares three tips that have consistently helped her clients overcome hurdles and reveal their abs:
Tip 1: Go High Protein
Cori emphasizes the importance of a high-protein diet for building and retaining lean muscle, especially in a caloric deficit. High protein aids in burning more calories at rest, keeps one feeling fuller for longer, and has a higher thermic effect compared to carbs or fat. Protein becomes a safe haven for calories, preventing muscle tissue breakdown.
Related: 10 High-Protein Foods You Should Be Eating to Lose Belly Fat Fast
Tip 2: Embrace the Deficit with Awareness
Acknowledging the challenge of adapting to a caloric deficit, Cori advises a slow and conscious approach to prevent metabolic adaptations working against the goal. She highlights the need for balance, occasional diet breaks, and strategies to handle hunger and cravings during the lean journey.
Tip 3: Precision is Key
Cori stresses the importance of precision in tracking macros and calories. She advocates for a meticulous approach, especially when striving for a level of leanness never achieved before. Tracking everything with precision ensures accurate data and helps maintain mental focus during the challenging phases.
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A Day of Eating for Fat Loss
Cori shares her recommended macro breakdown for an extreme ratio of 50% protein, 30% carbs, and 20% fat, totalling 1400 calories. She breaks down a full day of eating, including meals like a pre-workout coffee protein shake, a post-workout meal with fish and rice, and a dinner featuring a slightly fattier protein source.
You might find it better to simply watch her body transformation and exactly what she ate during those 90-day fat loss meal plan. You can simply watch the video below.
3 Easy Fixes to Get Shredded Abs
Embarking on a weight loss journey involves various approaches, but the key lies in a holistic strategy, from minor lifestyle adjustments to permanent dietary changes. Several key strategies can aid in achieving weight loss goals:
- Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
- Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
- Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
- Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
- Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.
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And consistency is your best friend when it comes to losing weight. If you have the right information and the right plan, then you just need to follow it religiously to achieve the success you deserve. And we have already given you the plan, you just need to stick to the plan.
1. Structured Progress and Accountability: Sticking to a well-defined diet plan offers individuals a structured path toward their weight loss goals. A carefully crafted plan provides clarity on what to eat, when to eat, and in what quantities, eliminating the guesswork from daily nutrition. This structure not only simplifies decision-making but also fosters a sense of accountability. Having a plan to adhere to holds individuals responsible for their dietary choices, making it less likely for them to deviate from their weight loss objectives. The routine and predictability of a diet plan create a framework that promotes consistent progress over time.
2. Sustainable Lifestyle Changes: A diet plan, when thoughtfully designed, goes beyond short-term solutions and encourages sustainable lifestyle changes. Instead of relying on quick fixes or extreme measures, a well-balanced diet plan introduces individuals to healthier eating habits that can be maintained over the long term. This shift in lifestyle is crucial for sustained weight loss and overall well-being. By gradually incorporating nutritious foods and mindful eating practices, individuals can cultivate habits that contribute not only to weight loss but also to improved energy levels, better mood, and enhanced overall health.
3. Optimized Nutrient Intake: A carefully structured diet plan ensures that individuals receive a balanced and optimized intake of essential nutrients. It helps avoid nutritional deficiencies and ensures that the body receives the necessary vitamins, minerals, and macronutrients for optimal function. Adequate nutrient intake is vital for supporting the body’s metabolism, preserving muscle mass during weight loss, and promoting overall health. A well-rounded diet plan ensures that individuals not only shed excess weight but also nourish their bodies with the elements needed for sustained vitality and well-being.
4. Psychological Well-being and Motivation: Consistently following a diet plan contributes to positive psychological well-being and motivation. As individuals witness progress in their weight loss journey—whether through changes in body composition, increased energy levels, or achieving fitness milestones—it reinforces a sense of accomplishment and boosts self-esteem. The discipline required to stick to a diet plan cultivates mental resilience and determination, crucial attributes for achieving long-term goals. Additionally, the positive feedback loop of seeing tangible results can serve as a powerful motivator, encouraging individuals to stay committed to their weight loss journey and adopt a healthier lifestyle overall.
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image sources
- Doctor and body fat: Lucas Guimarães Bueno on Pexels
