The 4-week fat-burning meal plan

If you want to indulge during the dog days of summer, or the winter holidays, that’s okay. You can get back on track and strip away those extra pounds with this easy-to-follow meal plan. And if you’re trying not to fall off the bandwagon, heed to the meal plan to stave off unwanted weight.

With an effective combo of high-fiber and protein, this 4-week meal plan will help you lose fat, boost your metabolism, and set you up to build muscle—without all the annoying hunger and cravings that tend to accompany a calorie cutback. 

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Lose 30 Pounds in 3 Months

Making a big change doesn’t take as long as you might think

Three months before my wedding, I had a realization: I don’t want to be a fat groom. After all, a cummerbund can only help so much. And besides, what kind of man would marry a beautiful woman knowing he’s going to die young?

That’s not hyperbole. My 5’9” frame tipped the scales at 231 pounds, easily qualifying me as obese—a designation that advanced my biological age of 26 by 2 decades, according to a UCLA study.

More disturbing, a blood test showed that I was on the verge of diabetes, despite having no obvious symptoms (other than a bulging belly). For the first time, being fat felt irresponsible.

But dramatic change doesn’t take as long as you might think. In 12 weeks, I lost 33 pounds and whittled 5 inches off my waist—just in time for our big day. And, even better, my latest blood work came back nearly normal. How’d I do it? Keep reading.

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9 Proven Ways To Lose Stubborn Belly Fat

And 1 really good reason why ignoring it is no longer an option

Flat abs made easier

Belly fat is maligned for its way of tampering with any outfit that doesn’t involve a muumuu, but really there’s something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The result: It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease.

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23 Tricks to Flatten Your Belly—Without a Lick of Exercise (Part 02)

Channel a toddler and refuse to eat your broccoli

Cruciferous veggies are one of the healthiest vegetables you can eat, but unfortunately they’re also the ones most likely to cause your tummy to inflate. Thanks to raffinose, a compound that produces extra gas as it breaks down, broccoli, cabbage, cauliflower and the like can seriously increase your waistline. But don’t ditch them forever. Just save them for meals where you can wear loose pants. Here are other surprising foods that cause gas.

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