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Find out if we're a good fit for coaching: https://calendly.com/lucafitnesscoaching/coaching-fit-call Instagram: https://www.instagram.com/lucafitnesscoaching/ If you’re new here, my name’s Luca Montanino. I help men lose fat, build muscle, and develop the mindset and confidence to level up their lives. I create content to simplify the process and give you real advice that gets real results. I’ve made all the mistakes you have—my goal is to shortcut your journey so you can avoid the setbacks that held me back for years.
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Belly fat isn't just about aesthetics—it’s closely linked to heart disease, type 2 diabetes, and other serious health issues. The good news? With commitment and the right steps, you can lose that stubborn belly fat. Here’s your 13-step action plan:
1. Set Realistic Goals
Begin with a clear, achievable target. Losing 1–2 pounds per week is healthy and sustainable. Track your waist size, not just your weight.
2. Cut Out Sugary Foods and Drinks
Sugar increases abdominal fat storage. Avoid soda, candy, and processed desserts. Even "healthy" fruit juices can be sugar bombs.
3. Eat More Protein
Protein boosts metabolism, reduces cravings, and helps build lean muscle. Include lean meats, eggs, legumes, and Greek yogurt in your meals.
4. Reduce Refined Carbs
Refined carbs like white bread, pasta, and pastries spike insulin and contribute to belly fat. Switch to whole grains, oats, and quinoa.
5. Load Up on Fiber
Soluble fiber slows digestion, making you feel full longer. Great sources include avocados, legumes, chia seeds, and Brussels sprouts.
6. Drink More Water
Hydration aids digestion and reduces bloating. Start your day with a glass of water, and aim for at least 8 glasses daily.
7. Do Cardio Regularly
Aerobic exercises—like walking, jogging, or cycling—burn calories and reduce fat from all areas, including your belly.
8. Incorporate Strength Training
Muscle burns more calories at rest. Lift weights or do bodyweight exercises 2–3 times a week to tone up and shed fat.
9. Sleep 7–9 Hours a Night
Lack of sleep increases cortisol (stress hormone) and belly fat. Prioritize sleep like you would diet or exercise.
10. Limit Alcohol
Alcohol can lead to weight gain, especially in the midsection. Cut back or opt for lighter choices like dry wine in moderation.
11. Reduce Stress
Chronic stress spikes cortisol and fat storage. Try meditation, yoga, journaling, or a walk in nature to unwind.
12. Be Consistent
There’s no magic bullet—consistency wins. Stick to your plan, even on days when motivation fades.
13. Track Your Progress
Keep a journal or app to track food, exercise, and body measurements. Celebrate small victories—they lead to big results.
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I created a completely natural meal replacement with ingredients that have been shown to raise GLP1 and create satiety. This is NOT a replacement for medications. The medications work great. You can use the meal replacement if you are on the medications and don’t feel like eating but need protein and fiber. Natural GLP1 does not last long so this will NOT work as well as the actual medications. That being said, we have trialed the supplement and it does make you pretty full with one shake and a couple of pills so you can use in place of a meal to reduce calories. I did not add any flavoring. There is nothing chemical added at all. It mixes well with some soy milk and fruit. It has 18 gm of protein, has resistant starch, and has great sources of fiber. Most of the ingredients are grown on my friends organic farm. More to come.
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