What Foods To Eat To Lose Belly Fat? (The Truth)

This video covers the truth about what foods to eat to lose belly fat as I show you exactly what I eat as a part of a healthy diet.
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Losing belly fat and stomach fat is the most common question I got asked ever since I started this channel.
And most guys are wondering which foods help with reducing belly fat and what does a healthy diet look like.
So in this video, I decided to bring all the foods out of the fridge and show you exactly what I eat.
Key points:
Before I list all the specific foods, it's important to debunk 2 BIG myths when it comes to burning belly fat.
Myth #1 - Spot reducing body fat from the stomach area.
The truth is that we can't specifically target some areas on our body and just burn fat from that area. There are no magical foods or supplements that can spot reduce your belly fat. The only thing we can do is systematically reduce the total body fat level of the entire body and eventually, the belly fat will go away as well.
The reduction of body fat requires a negative energy balance, essentially there's less energy coming in through food than the body needs to maintain all the activities. And in this situation, the body is forced to burn body fat as fuel. For most men the belly fat area will be the last one to go away, the process usually involves getting leaner in the arms, shoulders, calves, face, neck, chest before tapping into the stomach fat.
So keep this in mind, it's not possible to "spot reduce" and specifically target belly fat.
Myth #2 - If you eat "healthy" or as some people call it "clean" you'll lose body fat, and you don't have to worry about calories.
This is not true, calories still matter and it's definitely possible to eat enough healthy food so that your body doesn't need to lose body fat.
Calories are still the primary determinant of body-weight change.
There are no magic foods that will target belly fat or any other fat.
Basing your diet primarily on whole healthy unprocessed foods will generally lead to better health (both physical and mental) and also make the process of losing fat easier. However, calories do count. If you want to lose fat, you need to be in a caloric deficit.
Even at the extreme level i.e. The Twinkie diet, the person lost weight due to a caloric deficit despite eating only twinkies. And got healthier because lowering body fat.
The main things you want to focus on to lose belly fat are:
1 - Calorie deficit combined with an adequate amount of protein on a daily basis
2- Progressive resistance training, meaning you're getting stronger in the gym
3 - Sufficient amount of sleep (7-9 hours) for optimal recovery.
4 - Consistency with your caloric deficit
5 - Have most of your food come from whole healthy unprocessed sources with plenty of fruits, vegetables, and lean protein.
6 - Stay hydrated.
Avoid random detox diets. Your kidney and livers are perfectly capable of getting the job done.
As a rule of thumb, you want to base your diet 80% of whole healthy unprocessed foods and then leave that other 20% of calories to come from whatever else foods you want to eat.
It's important to realize that none of these foods from the video have magical properties. They're just foods that I really enjoy and enjoy eating on a regular basis.
And for your own diet, you want to focus on the foods you like to eat.
Of course, you can copy the foods I eat, there's no copyright for that, but you want to focus on things that are sustainable for you.
Outro Music:
Jim Yosef - Firefly [NCS Release]
• Jim Yosef - Firefly | ...
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[@MarioTomicOfficial]

What foods to eat to get rid of belly fat? What does a healthy fat loss diet look like? I've been getting this exact question almost every single day ever since I started making videos and it's time for an in-depth answer. In this step-by-step video you'll learn the truth about what foods to eat to lose fat. And I'll show you exactly which foods I eat to get high quality protein, carbs and fats in my diet. Enjoy the vid, it's a big longer than usual because I wanted to go in-depth to show you everything. And don't forget to post your questions in the comments below! Talk soon! -Mario

[@youngnebula8272]

Mario bro once I get down to 6 percent I'll tagg you in my before an after pic appreciate your key to detail an how you try your best to interact with fellow youtubers Much Respect 💯💪💪💪💪💯

[@stefanoamsterdam]

I don't agree with you about what you've said about heating your food inside a microwave. There are many studies that are showing that microwaves destroy all the macronutrients inside foods and also makes you get all kinds of sickness.. Just wanted to say! Thanks for the vid!

[@MarioTomicOfficial]

I've not seen a single study proving that microwaving food is bad in any way lol It's all a bunch of conspiracy wo-wo clickbait articles that drive traffic aiming at skeptics. And if such a study existed we'd know about it.

[@MarioTomicOfficial]

Young Nebula Awesome :)

[@stefanoamsterdam]

+Mario Tomic if you say so;👍 But think about it logic warming up food in a microwave(radiation), will that be good for your food and health? I honestly don't think so.. I don't use it but you can keep on doing it if you think it doesn't matter

[@JibbsCompilations]

What you came here for starts at 5:58. You're welcome.

[@MarioTomicOfficial]

Cheers :)

[@JibbsCompilations]

Don't worry, the first five minutes is still informative. Great video and thank you!!

[@andrewhope8409]

Jibb's Compilations good man, thanks.

[@dennisgonzalez2465]

Mario Tomic 😊😊😊

[@GeraldHarris-cf2zh]

Yeah thanks

[@rayray117]

Eat high protein and be in a caloric deficit. Your welcome...

[@rdutaxicabtaxicabservice215]

When you eat high protein and in caloric deficit does that mean you are doing HIIT and intensive work out to build muscles

[@Gar136]

TAXI RDU CAB INC When you’re in a caloric deficit you body resorts to Glucose in the liver and muscles for energy and when that’s depleted your body resorts to breaking down fat through the process of gluconeurogenosis, (glucogone), so in summary when in a chaloric deficit, your body loses muscle energy (not muscle yet (if you go on an extreme fast your body will break down muscle fibers) and fat. So you can build muscle while in a chaloric deficit if your a beginner with sufficient protein Hope that helps!!!

[@MultiStar84]

Garrison B. Very well said

[@Alex-zz6bh]

you only need 1g protein per pound of your bodyweight

[@herculesbrofister265]

My welcome what?

[@zaidshtayyeh]

Mario you are a very honest, educated, well spoken fitness and life coach! You practice what you preach and the results are clearly visible! I've never ever seen someone so honest and direct before! I praise and commend you for this. You definitely earned my sub and I enjoy your videos deeply! Great job man.

[@MarioTomicOfficial]

Thanks!

[@psiturbo]

::: kind of, he misses a few points on white tortillas, glycemic index, apples (pesticides), alkaline vs acidic foods, organic. His explanation is very entry level, basic for those who are getting started.

[@MarioTomicOfficial]

Glycemic index isn't useful to track at all. If you want a useful metric check out the Satiety Index. If you can eat tortillas and not overeat them that's completely fine. Apples are amazing. Alkaline vs acidic = don't skip your veggies and fruits and you'll be fine. Organic = sure if you wanna bother with that, I haven't seen any evidence proving organic is superior and there's many different things that count as organic. At the end of the day it's about calories, if you over eat you'll gain weight.

[@ChloeTing]

Great video! This video came up on my suggestion video list and glad I saw it. I've recently shared something in regards to this topic and got loads of negative comments on it as well. Anyway great content! Very informational! Going to check out your other videos now! :)

[@MarioTomicOfficial]

Thank you! :)

[@Ahmad-ru4ou]

@@MarioTomicOfficial woah! Chloe ting

[@fookloo1922]

Ok o

[@codebreakerowns]

This video in itself is one of the only video's you'll ever need to stay healthy. Awesome work and effort here bro!!

[@MarioTomicOfficial]

Thanks bro!

[@tonsantos21]

exactly!

[@buehlerama]

to make long things short and not too complicated: Dont eat too much, eat a variety of things containing a good percentage of vegetables and (less) fruits, move daily, dont always take the car ;)

[@MarioTomicOfficial]

Cheers :)

[@matts1546]

Air and water

[@MarioTomicOfficial]

haha

[@Dream-yq2et]

Air, Water and Takis

[@NielsRisager]

You did this video in one take? That's impressive dude :D

[@MarioTomicOfficial]

Thanks man

[@keikei2185]

theres a reason this vid is 26 mins, its a complex question. you cant just say what foods to east without the reasons. thank you for posting.

[@MarioTomicOfficial]

+kei kei Thank you!

[@chatteyj]

Can you bulk (muscle) and lose belly fat at the same time? i'm trying to do that at the moment?

[@feilungchen6154]

@@chatteyj body recomposition dude

[@jacksonmay153]

Mario, that's the EXACT order that I've been losing weight from! My arms, legs, shoulders, (especially) my back, a good chunk of my thighs have been consistently become leaner. Even though my waist and chest have become leaner along the process, they're still where the bulk of my fat is. My upper abs along my lats been leaning out as well. I'm 175lb right now, 5 feet 8 inches. My plan is to cut to 150lbs, then a slow bulk back to 175.

[@MarioTomicOfficial]

Keep up the good work bro!

[@sean2549]

Come on bro you have got to start your videos with Hey, Its a me Mario !

[@MarioTomicOfficial]

haha

[@Roqhy]

Lool

[@Jack-zd3vr]

Awww yeah

[@eemilrouhiainen2838]

Someone would sue him

[@MaterLacrymarum]

Speaking as someone who is...... erm,,,, weight challenged, I must say I was pleasantly surprised by this video. Not that there's anything here most sensible people wouldn't know, but rather because far too many videos start to talk sensibly, and then veer off into statements that aren't supported by trustworthy science. So here we don't have mad diets, product placement, and strict diet regimes, we simply have a discussion of foods that are better to eat, easy to prepare, and can be changed a bit to make them suit a wider audience. Most videos of this type make diet sound more like an entrance exam to the worlds worse prison. Not here - so kudos for straight-talking, common-sense advise.

[@MarioTomicOfficial]

Thank you!

[@SweeshFeesh]

Thank you Mario, I'm a little drunk but if you ever see this comment know that I genuinely loved your video

[@MarioTomicOfficial]

haha

[@marcomaldonado9518]

Great job Mario. You speak the truth imho. I just stumble into your channel and after watching a few of your videos, I had to subscribe to it. Your advice is right on point. I learned about nutrition throughout trial and error, not the best way to learned. It took me years, no joke! You resumed a lot of what I know in 26 minutes.

[@MarioTomicOfficial]

Cheers

[@dcez1370]

If you want to lose belly fat eat lots of cakes, doughnuts, ice cream, cheese burgers, fries, pizzas and drink lots of beer..... Also lay off the fruit and vegetables. As for exercise, take up sports like chess, checkers and video games.

[@MarioTomicOfficial]

+D Cez lol

[@JoseSanchez-bg7xc]

D Cez Wow.... thanks man... that was the most helpful information ive ever heard. do you have a health channel i can suscribe to bro?

[@vinniemcfly2801]

+D Cez Ironically, there are people in life who have been gifted with a high metabolism that can do all you say and eat all they want ....and never gain a pound...They all suck.

[@samanthasheets7469]

D Cez lol

[@jrudymorganclark2072]

D Cez hahahaha that's a good one

[@sabrinanicoara4797]

This video was really long but very helpful. You didn’t just tell us about the food, you explained some really important stuff, too. Thank you!

[@deonal]

Impressed by deflecting the mainstream ads or trends in nutrition and getting right to the core of the matter, way to Mario...I'll take your advice!

[@MarioTomicOfficial]

+deonal thank you!

[@liviodinaj6105]

I am always shocked to still see spot fat reduction on mainstream health magazines, this video is amazing

[@MarioTomicOfficial]

Thanks bro!

[@ajaypalsingh9595]

i want share my experience. june 2014 when i decided to lose weight. my stats waist 39.5 inch, weight 92 kg. was idle for 8-9 years. height 176 cms. i just do 1 day brisk walk (6 km/hour) (not able to jog more than 200 mtrs at a go)and another day cycling (18 km/hour). start burning 500 calories by jogging/cycling and create a calorie deficit of 500 calories. (avoid sugers and oily stuff). so total deficit daily was 1000 calories. by that calculation i start losing 1 kg weight per week for continuos 18 weeks. my stamina after 18 weeks like 1 hour continuos jogging. and on sundays i was like cyc,ing for 50-60 kms on road. so i lost total 18 kgs in 18 weeks. now my stats weight 74 kg, waist 33.5. so i conclude by 7000 calories defict per week you lose 1 kg weight and every 3kg weight lose you lose 1 inch from your belly. then i joined gym and gain all the muscle lose with in 3 months of training. now i am stands at 78 kg, waist still 33 inch, maintaing it for one and half years. no supplement while losing weight. start using whey when joined gym in Nov 2014. learned a lot about health while experimenting on myself like HIIT, GVT, IF. HIIT and IF is the best while maintaing muscle and losing fat. GVT is best for weight gain.

[@MarioTomicOfficial]

Thanks for taking the time to share your experience!

[@ajaypalsingh9595]

+Mario Tomic your video is very informative and 100% true

[@SwatBeatsOfficial]

I lost nearly a hundred pounds in 4 months and kept it off for close to a decade. The key for me was to cut out sugar and empty carbs (White bread, white rice etc...) as much as possible. also, hitting the gym and working out my legs nearly every day at different intensities and muscle groups. A lot of these gym guys have chicken legs. Never-ever skip leg day, it's where the largest muscles are, also the muscles that create and release HGH naturally.

[@MarioTomicOfficial]

Thanks for sharing your experience!

[@staticontheradio2274]

@@TheUtuber999 No,please no

[@stormfox81]

"Fat loss may seem simple as all you need is a calorie deficit, but nobody ever said it was easy, fat loss is hard & even harder to maintain. If you are NOT prepared to make the necessary lifestyle changes, then be prepared to be a weight loss tourist" ~Juris Skribans

[@MarioTomicOfficial]

Nice one

[@Thebaden72]

THANKS for this!!! All the things you say in the start of the video is what so so many people need to understand now :-)

[@robertgilaard574]

Thanks for this excellent presentation Mario and as I recently started my endeavor on losing 20kg because I weigh almost 100kg as a 176 length guy, you can't believe how welcome this has been.

[@MarioTomicOfficial]

Thank you!

[@DanIel-fl1vc]

Instead of a 26 minute video, you could simply put one picture on the video listing the foods.

[@MarioTomicOfficial]

Hey man, everything is in the description below if you're interested in a list. :) However keep in mind there's no magical foods, it's about hitting your daily calories and macros from high quality foods that you choose to keep you in the caloric deficit. Additionally getting sufficient protein, high intake of vegetables and fruits, regular exercise and sleep are the main factors.

[@DanIel-fl1vc]

Mario Tomic im not fat, i don't need this for some reason i just clicked this video. Just pointed out the obvious.

[@joeschmo5699]

Yeah, I'm curious how come this video keeps coming up as recommended? What's up with that? This is all old school, industrial mindset, energy balance model, calories in - calories out, dogma that we've been force- fed since the 1960s and now is pretty much debunked by the weight of the evidence, particularly since the importance of the mictrobiota has been established in the last 15 years. Is Google and YT party to pushing the old, hackneyed dogma? It's looking more and more like it. They are tools of the establishment.

[@joeschmo5699]

Yep, the more I look at the comments, the more it looks like food industry and exercise industry astroturfing and propaganda. Just great Google and YT. (that's sarcasm).

[@joeschmo5699]

***** When it comes to nutrition and health, there are two ways of going about it. One is as a body builder or a fitness model. These people are concerned with aesthetics over health, particularly body builders. They are always bulking and cutting or cutting and bulking, or in the case of fitness models, they are cutting for a photo shoot. Counting calories is the method they use to do this.. The second way of approaching nutrition and health is to maintain weight and body composition over a lifetime without cutting and bulking or counting calories. Athletes and regular people can do this. I have done this (check one of the pictures in my profile) Check "Athlean-X" Jeff Cavalierre. Jeff stays lean year around (sub 10%) just with sensible diet and exercise. It can be done. My quibble and concern with this body builder/fitness model approach is that it really isn't applicable to the general population and promotes the energy balance model for weight control. The energy balance model absolutely doesn't work for long-term weight control. It is false, false, false. It is an industrial lie. It's so easy to manipulate people and suck them into thinking a certain way. It's all to sell product - supplements, engineered food, processed food that is harmful to the body by causing gut dysbiosis. Furthermore, excess calories (eaten to build muscle) is likely to promote cancer. We need more focus on muscle maintenance, not muscle building. Big muscles, take more energy to sustain. This means the body (muscle tissue) is competing with the brain for energy which means constant hunger which leads to overeating. Yeah, the food industry knows what it is doing. Getting people to build muscle so they can sell more food. All the general population "body builders" in my local gym have big bellies and seem to get fatter and fatter, year after year. It seems their solution to this problem is to lift more weights and drink more protein shakes. It's ridiculous.

[@leonaldobrum]

You are a value to us all.Many thanks for your sensible and honest approach to these matters.

[@MarioTomicOfficial]

+Leonaldo Brum thank you!

[@williamdowdie960]

You are speaking the truth. I have lost 84 pounds in 3 months by cutting out white bread and sugar...Its what works for you. I LOVE this channel

[@MarioTomicOfficial]

Thanks William!

[@aprilziffer7748]

I find it amazing that there are people who still think they can just lose fat in a specific area in the body

[@Weekendinspirations]

i fell asleep and i missed the answer

[@MarioTomicOfficial]

lol

[@seaturtle7777]

I stayed awake. Very helpful video. I got several new strategies from this. Thanks!

[@mubrunheira6740]

26 minutes is too much, gotta go straight to the point =\

[@blucodilla5036]

I will create a very effective video that would take an hour but I'll make sure that if you stay awake it will lose you 80% of your fats hahahaha

[@matteo2211]

Mario, your video has answered many of my questions very well. I am currently doing daily fitness training but looking for a more protein-related nutrition. Considering this, I have received a lot of good tips from you. Thanks big deal!

[@MarioTomicOfficial]

Thank you, a higher protein diet is definitely one of the fundamentals to maximizing fat loss and great for general health.

[@proteinnerd]

It amazes me that you don't have a lot more subscribers...this is one of the best fitness channels on youtube.

[@MarioTomicOfficial]

Thanks brother, subs will come :)

[@AnthonySluissi]

Thank you Mario for this informative video. And of course 26min is never enough to talk about nutrition! Thumb Up!

[@MarioTomicOfficial]

Thanks Anthony!

[@ElroyDPenha]

Hey Mario, this is the best video I have ever seen , such detailed explanation, so honest and i am very interested in the calorie tools you mentioned.

[@MarioTomicOfficial]

Thank you. Glad it helps

[@marie1966js]

I really appreciated the information. Me and my daughter is doing the Body Beast program and i feel like we are not eating enough. We work out 6 days a week and getting tired of eating salads and drinking lean shakes. We are starting on our fifth week today. Very excited, I am going to add cottage cheese to our eating plan i did not think i should eat that. Thanks again

[@FreeSpirit47]

Everyone has physiology that is unique to them. I found that when I focus on lean, natural protein and 90% veggies, 10% fruit, my weight has dropped. In 2004, when I started, I was 500 lbs. Now? 5'3", 145 lbs. Lost the weight slowly, naturally. No surgery. No pills. I'm still working toward my goal of 120 lbs. I will get there.

[@HLSanchez_66]

Thank you for the advice Mario, I went on and made a list of all the foods you mentioned, but I will keep in mind the calorie and fat intake that I wasn't taking in consideration. But I've always believed that when it comes to diet, the types of foods and like you said about how much of it you consume plays a very important role when it comes to weight loss and being healthy. Thanks again.

[@MarioTomicOfficial]

Great work Hector, keep in mind that you can incorporate any food into your diet as long as it's 90% whole healthy unprocessed ones and that calories and macros (protein, fat and carbohydrate) are managed properly. Cheers!

[@MarcusHelius]

Didn't watch the vid, just here to say, the best way to lose fat is to NOT FUCKING EAT. Why did this even turn up in my suggested videos??

[@colemcleod941]

Fucking imbecile

[@MarioTomicOfficial]

Lol, caloric deficit doesn't imply you don't eat any food. It's about a sustained deficit which means eat a bit less. And at the same time if you combine that with regular exercise, good sleep, high protein intake and quality food from the diet you'll be successful. Cheers!

[@ryancoffey838]

I think this guy might be the best fitness coach out there

[@MarioTomicOfficial]

Appreciate the kind words!

[@stuguy]

Good video. Spot on with the food recommendations. So many people don't realize how important a good diet is. Thank you.

[@SCAMDEMIC2023]

Good info, thanks. I'm currently eating a KETO diet and have been losing aprox. 1 pound every 3 days.

[@MarioTomicOfficial]

Thanks for sharing

[@CoinOpTV]

thanks for the tips!

[@MarioTomicOfficial]

Cheers!

[@angelicacmp8442]

It's refreshing to hear you explain nutritional options so well. Thanks Mario for the great advice! Angelica

[@MarioTomicOfficial]

Thanks Angelica!

[@Gauraonline]

Thank you for creating this Mario. My body is 61 yrs old. I am 5 foot 10 inches and weigh 195 lbs. Most of my adult life I weighed 155 . I would love to lose 30 lbs. I became a Hindu monk at 21 so I have not eaten meat fish eggs or chicken in over 40 years. I am lacto vegetarian which means dairy but no eggs. For protein, I take spirulina, chlorella, dark leafy greens, nuts beans and seeds I would really apprecaite your help in becoming more aware of my calorie intake and getting back into biking more walking etc..to burn the fat. Thank you very much

[@MarioTomicOfficial]

Thanks for sharing!

[@ad2894]

Protein doesn't always come in high fat packages. Do you know what legumes are? Beans?

[@MarioTomicOfficial]

Animal sources of protein typically do come with some fat in their natural state.

[@ad2894]

+Mario Tomic Ah yes, animal sources do. Maybe that should be mentioned since any animal produce has fat but animal produce isn't necessary for protein. As a fibre advocate I'm surprised beans don't find a place in your diet.

[@MarioTomicOfficial]

I actually eat beans almost every day. This isn't a list of magical foods, just examples what you can find in my shopping bag :) A diet should include a variety of whole healthy minimally processed foods.

[@ad2894]

+Mario Tomic Ah good to hear!

[@xDDufiosy]

So beans are a magical food? :)

[@sandesh1036]

I loved your explanations. I don't mind long ones as long as I get my answers. Thanks Mario.

[@MarioTomicOfficial]

Thanks man! Good things usually take time

[@bdavis8397]

If I have to be this obsessed.... I'll just stay fat.

[@MarioTomicOfficial]

haha

[@chasedreamsgetgains1825]

Not worth it homie, grind through

[@brentinjapan]

Thanks for the video. I have a tip for you! Put your oats, protein powder, and milk in a bowl at night! Mix it up a bit and top it with frozen berries. Put it in the fridge and by morning the oats are soft and ready to eat! No cooking! (Of course if you use fresh berries, adding them in the morning is fine).

[@MarioTomicOfficial]

Nice, I can always imagine how good that tastes :)

[@Georgie_B_]

Thanks for this! I used to weigh 120 kg and I'm now down to about 65 through jogging and cutting junk food, but I've still got the dreaded beer belly! I didn't know any of this nutrition stuff, so hopefully if I work out enough and eat smart I can defeat the Homer Simpson look lol

[@MarioTomicOfficial]

Thank you!

[@BonaDeum]

Haha, at first I read “What fools eat to lose belly fat” 😂

[@ericdahl2915]

Probably one of the best vids on You Tube about nutrition. Bravo Mario!

[@gregarmstrong3496]

Hey man. Somehow managed to miss your channel until now. Thanks for the information. It's nice to hear someone talking sense and finding that middle ground between IIFYM and actually eating decent food.

[@MarioTomicOfficial]

Thanks brother!

[@aleksapavlovic8022]

Jebote ladno nisam ni znao da si Hrvat, dok nisam procitao "mlijeko" , savrsen engleski, pomislih da si Australijanac

[@tomaras9790]

Stvarno odličan naglasak!

[@PaulOuzounov]

Have you watched The Sugar Film? I highly recommend it.

[@MarioTomicOfficial]

+Paul Ozz haven't seen it, I'll check it out

[@martinjarvie4925]

Paul.Ozz , whats the sugar film please?

[@syth406]

Coming over from Julien's channel... I wanted to say I appreciate how in depth and verbose you are about everything. Even your description is just packed with information. I really appreciate it; long form explanations are the only way anyone can actually manage to teach something. Thank you for your hard work.

[@MarioTomicOfficial]

Thanks man, good to have you here! I'm glad you're resonating with the content!

[@oreokookie1000]

For such a young guy, you know so much!!!!....good job...as for the 1970's, people ate way more than 1500 calories, health foods were a fad........way, way more junk food, sugar, grease, and loads of salt back then! Today, most people know about salt, corn- syrup, and working out. In 1976, sadly, most people did not go to the gym.

[@makikrki]

Awesome video Mario :) I love veggies they are awesome high in nutrients low in calories and they can trick my brain believing that I am not hungry anymore :D

[@MarioTomicOfficial]

Thanks man!

[@rdutaxicabtaxicabservice215]

@@MarioTomicOfficial I eat more veggies and have lost more weight. I recently started IF and lost 20 pounds. I am thin, skinny at 147 pounds but I still have a lot of visceral and abdominal fat. So two days ago I did a DEXA exam and it shows my visceral fat is 35% and 1.65 pounds. So the lady at the exam said being skinny and low weight at 147 pounds I am loosing more muscles than fat so she said to build more muscles but I need to get rid of abdominal and visceral fat is my intention so what do you think? What should I do to get continue getting rid of abdominal fat, should I eat more proteins since I only eat once a day which is vegetable, greens food and do a lot of walking 40 mins per day

[@funitoo]

doesn't matter what you eat, if you eat too much you will gain fat

[@MarioTomicOfficial]

Ofc

[@swpark5609]

Jenna Smith yes. as long as u are in a caloric deficit, u can eat anything anytime anywhere, but most likely not a lot of it

[@practicalprepper4327]

I subscribed because I appreciate your straight forward and honest directness, as well as making things simple. You are speaking my language. Way too many influencers out there trying to make a buck on gimmicky crap using hyped up energy to sell, and all they end up doing is complicating things and confusing people

[@wolverine1212]

I completely agree with you. Eat whatever you want to but know what you are eating and how much you should eat. fats, carbs, fibers and protein all are needed for a human body.

[@McRemmyBaby]

FUCK COTTAGE CHEESE!😂💯

[@MarioTomicOfficial]

lol

[@lucienl9465]

ya i had some and i can't stand it

[@zeusapollo6504]

Are there good recipes for it? I tried it, but ugh......will use cottage cheese again, if there are some recipes how to use that in a way that i can eat it without feeling bad. :D

[@TheUtuber999]

Nothing better than cling peaches and cottage cheese!

[@fanforever100]

actually I prefer apples and cottage cheese

[@themanonthecross3432]

calory deficit DONE

[@MarioTomicOfficial]

:)

[@pascalxus]

I'm glad you brought up the spot reduction point. As you said, you don't get to pick where the fat comes off.

[@MarioTomicOfficial]

Cheers!

[@kamo7293]

I like that you said you also eat the egg yolk. too many people advocate for egg whites only and demonise the yolk, when in fact it's best to eat them together

[@pilatesyogataichifit]

BULK: Lots of veggies and fruit - good, I have to agree RAW PEPPER: Yeah, I love that too EGGS - Sure, eggs are nice but... every day? Even if you are not intolerant to them now, you are likely to develop a dietary intolerance to them by eating them every day. Cheese and dairy - I am intolerant. Many are intolerant, not just to the lactose but also to the milk proteins (especially casein). Dietary intolerances are more common than we think. Gluten is VERY BAD for me and a lot of research says it is not really good for anyone. Olive oil - great for us but not for cooking (at least NOT the extra virgin olive oil). Microwave - I threw out mine 10 years ago and don't miss it one bit In general, you are explaining what worked for you, and will probably help a YOUNG GUY get to low body fat - let's face it, that is the EASIEST scenario! Your approach often does NOT work for women and especially later on in life. Many women may have been dieting (caloric restriction) for whole chunks of their lives and in the end that did not work out for them. Far more attention to lifestyle and hormonal balance is needed for fat loss and especially a flat tummy in people who have been on this Earth longer than you.

[@YoutubeDa1ly]

Why no olive oil for cooking?

[@YoutubeDa1ly]

So thats a bad thing for the body?

[@wildanS]

RAW PEPPER your angus!

[@josephbyerly3165]

No, it's a bad thing for cooking.

[@whimsical_travesty]

imoutahere

[@YanTales]

tl;dr - eat less calories to lose fat Groundbreaking stuff

[@MarioTomicOfficial]

:)

[@blucodilla5036]

Calories from poop must be the answer of losing belly fat hahaha

[@ajashari8933]

There is also another great documentary that is called "Fed up" which explains a lot of misconceptions people have about dieting and how it starts for a lot of people when they are children

[@MarioTomicOfficial]

www.bodyrecomposition.com/fat-loss/how-we-get-fat.html/

[@CopernicoTube]

I try to avoid any kind of refined vegetal oil in my diet, even from olive or coconut. To cook I like to use porch fat (demonized by no scientific reason), or some quality butter. As direct sources of fat apart from meat, I like avocados, peanut butter, fish oil and nuts in general.

[@leavesofdecember]

I can't believe you just compared qinoa with pure refined sugar.. or reduced body functioning to a no of calories.. The body needs many different nutrients which one doesn't get from most processed foods, so while your logic goes like, 1 lbs of fruit and 1 lbs of raw sugar is still just 1 lbs, in the long run a healthy diet will help reduce weight simply because in the long run the body will be satisfied with all the nutrients it gets, and with no cravings to go about, one is way more likely to not binge on anything it can get. The cravings don't come just because the body needs more calories, but also because the body needs whatever it needs, but it's all masked as one craving, even though maybe the body just needs a lemonade with some vit C, or some good old fiber, but if you're addicted on sugars, you will think you need to eat more processed foods, so the info you're sharing is really bad in fact..

[@nadinethompson2754]

whizkid

[@leomoss246]

You want to get ripped? Go live out in the wild for a year with no gear. I bet you come back not only lean, but crazy strong and ripped. Possibly a little crazy, but come on you gotta give before you take hahah. (joking)

[@MarioTomicOfficial]

haha

[@nakogamez1561]

leo Moss Thats what i thought. Look like the primitive people thousands of years ago

[@NeverAStraightAnswer]

Ironically, these are all the same foods I enjoy too! I do try and avoid the bread and tortillas despite loving them. For 8 months now, due to a combination of fasting, eating healthy and exercise, I’ve lost 80lbs and exceeded my goal weight. I’m 5’9 and I started at 231, with my current weight around 152. I hit a low of 148 a few weeks ago but every single person said I’m too skinny, especially my girlfriend who thought I didn’t look healthy. I’ve been going to the gym 4-5 times a week since December (but exercising since September) and use the free services there most times of a trainer who is tracking my exercises and increasing reps/weight to achieve my goal of lean muscle instead of bulk. I’m super happy with the progress BUT, I hit my goal weight of 160 on Thanksgiving morning. I’ve been below ever since. I maintain a decent calorie deficit daily and have slowly moved away from fasting since the goal is to no longer lose weight. I purchased a delicious whey protein powder and try to get 100g daily minimum. Here is my problem…. 1- I have no clue what my body fat percentage is and every scale/device I can purchase on Amazon has terrible reviews and claims they are wildly inaccurate. 2- Mario recommended a dexa scan but no one here will let me get one since I don’t have osteoporosis. 3-I have a 4-pack now but not a 6-pack and it’s driving me crazy. My lower body fat, while seriously SERIOUSLY reduced just won’t go away. I have the little pouch at the front of my belly and still the slightest bit of a spare tire. Fasting, diet, caloric deficit and exercise seem to do nothing. I’m so frustrated by it and want to get rid of it so bad but I’m out of ideas. I even walk 10,000 steps almost daily, was doing it daily for months but have slowed down the frequency lately to avoid losing more weight in the hopes of gaining that lean muscle mass. Any help in solving how to get my body fat percentage or how to truly get rid of the last remnant of my out of shape body, I.e. that lower belly fat would be greatly appreciated! Thanks 🙏🏻

[@spencerwinston4334]

Mario, you are the cat's meow in terms of full-spectrum nutritional advice. You cut through the nutritional hype about "superfoods" faster than a hot knife through butter. Above all, you show us all in your analysis the merits found in the Ralph Waldo Emerson quotation "...that genius is just common sense dressed up in its working clothes/gym clothes." Keep grinding out the videos Mario. By the way, where is your air popcorn machine maker? Do Croatians look on popcorn as part of a healthy snack filled with fiber? If so, perhaps try some air-popped popcorn, and add a few jalapeno peppers slices on top to spice up the movie treat sans butter. Tip, make sure you have some Croatian beer or a liter bottle of Croatian spring water next to you as those jalapeno peppers are only for professionals. Best Regards. New US Subscriber.

[@FilipeazevedoTV]

Dude, be more direct pls. I dont have pacience to watch a video of 18 min with what not to do. Just my opinion. Good day :)

[@lucassmith2328]

This page will show you a really quick way to lose weight: HootFat. com

[@ZhuGeLiang6969]

this is a breakdown video, jeezzz

[@pineapple3037]

Filipe Azevedo : if you don't have the patience to learn quality information about something important in life like health/fitness/nutrition then you why are you even here. Go read some bullshit articles on some generic magazine. This isn't something you should half ass learn, it's health is something you really care about(and you should in my opinion), then put the time and effort to consume good information on it.

[@drewhendrix502]

Today's youth. Fucking lazy and expect everything handed to them on a plate. Learn to have paitiance snowflake

[@stkforsale]

you dont need to get your protein from animal products. you can get protein from much healthier sources. Animal protein is very acidic to the body. Just a thought

[@MarioTomicOfficial]

Thanks for sharing your opinion :)

[@stkforsale]

+Mario Tomic u can lol for days if u like, go educate yourself first

[@MarioTomicOfficial]

Sure, thanks for sharing

[@stkforsale]

+Mario Tomic just trying to help peeps, u have a great day

[@MarioTomicOfficial]

Thanks man

[@valeriaVPV]

It has been 5 yrs since publishing the video, and I bet there are still a lot of people asking you the same :lol: It seems like vast majority just don't want to accept the fact that fat cannot be targeted and that nutrition is the key factor. Exercising is just an additional plus to it and it benefits your well-being, but burning fat and maintaining the result has to be a lifestyle, not short term decision. I've seen some of your videos and I love the content. Greetings from 🇭🇷

[@olivia717]

This is the first video I've seen of yours. You are extremely articulate and your material was very thorough and straight forward. Just subscribed!

[@MarioTomicOfficial]

Thank you, great to have you here

[@Vimsern1]

Great video, but way too long...

[@MarioTomicOfficial]

Key points in the description :)

[@Alienhoneymoon]

THANK YOU. Everything in the media/magazines says "lose x weight in 10 days" and there's so much misinformation and delusion out there in order to make money. I 100% clicked on this video expecting you to spew garbage. But everything you said was correct. Thank you for giving me hope for fitness humanity.

[@MarioTomicOfficial]

Cheers!

[@psiturbo]

Cacao - magnesium Turmarec - iron Baobab - potassium Spirulina- vitamins and minerals Measure your balance of Alkaline vs. Acid foods

[@MarioTomicOfficial]

Eat your fruits and veggies and you'll be fine :)

[@sunils0825]

Thanks Mario, i'm glad someone is telling the truth about spot reduction. So tired of false marketing.

[@MarioTomicOfficial]

Yeah man, so much BS out there

[@dragoshik1]

Finally someone who says exactly what to eat. All i've seen or read from others they are like "yeah bro, eat proteins, a littble bit of fats, some carbs and there you go". Like no, that's nothing specific.... So thank you !

[@MarioTomicOfficial]

+dragoshik1 thanks man!

[@georgef1936]

Suggestion: for the frozen vegatables, you can steam them in the same time period as you would microwave, and they will taste better / have many more nutrients left vs microwaving.

[@lekic1996]

Naposteniji covjek u fitnesu na youtubeu, svaka cast, odlicno znanje pokazano i nimalo snobovski pristup, samo nastavi tako!!

[@MarioTomicOfficial]

Hvala!!

[@nivennaidoo6358]

Watching this whole video put me in a calorie-deficit

[@simonfirth2495]

Just subscribed. Thank you for the straightforward, no nonsense advice.

[@hbruce5868]

Again, Mario, thank you for your common sense based obviously on loads of experience. I must admit to my ignorance on Croatia, so, thanks to google, and my insatiable curiosity, I typed in Croatia and saw a place of great beauty. You being my coach, knowing where you come from, allows me to make a much better connection. So you are back in your own kitchen after much awesome traveling. I pretty much relate to the way you eat, but I will take some supplements just to cover the times when I do not have the time to cook. Helen :)

[@MarioTomicOfficial]

Yeah, pretty good to be back here for a while

[@wilsonsantiago8122]

Hi Mario, I watched your video and I appreciate the no nonsense approach to my being informed. I started strength training after turning 62. I am niw working on following a healthy diet. My goal is to lose 50 lbs. I hope I can be successful following your help. Will keep you informed of my progress. I am 5'8" and weighed in at 210lbs today.

[@MarioTomicOfficial]

Awesome!

[@eddscall]

This is great, another thing I noticed is if your protein consumption for the day is correct as per your bodyweight, you don't get any hunger/Sugar cravings, atleast for me

[@eurostar0711]

Pork can also be very lean meat, low fat and high protein like Pulled Pork, Pork Tenderloins. Pork Tenderloins has 3g of fat and 26g of protein per 100g. Its just as good as chicken. Ground Pork you can find up to 96% lean and you can make meatballs with them or mix lean ground Pork with peas, onions and other veggies and grill them. Maybe add some black pepper, because i like to replace salt with black pepper, or use colored salt (Pink Himalayan Salt or Black salt) which has higher mineral content.

[@MarioTomicOfficial]

Cheers

[@superjervis]

Finally someone that's giving some real advice to those who don't know,iv'e been eating like this for about a year,the only difference is that include sweet potato together with the white potato and i only have a fruits about 15mins before i workout..but good stuff,you earned a sub ;)

[@MarioTomicOfficial]

Thank you! The goal is definitely the caloric deficit, plenty of protein and basing your diet on high quality unprocessed foods with plenty of vegetables, fruits and water. This with regular exercise (combination of weigh training and cardio) + good sleep habits will get you there.

[@johnawoest]

Thanks dude, i was put off by a transformation program that i did. The food sucked. This is a great motivation to get back on track!

[@MarioTomicOfficial]

Thanks bro

[@rnegoro1]

I am 100% in agreement on this guy's idea of a diet. I count calories, i use the satiety index to eat more filling foods and i eat 0.8g/kg of protein daily.

[@MarioTomicOfficial]

Thanks for sharing!

[@DavidEspinosa21]

Thanks. I'm learning how to pay attention to my diet. This helped. I've been forgetting about calories so I have to start looking at that more.

[@andrelugo5269]

Mario, thanks for taking the time to share that. The more that people understand that it's not a magic bullet, but doing the right things repeatedly for long periods of time that makes the difference. A number of guys like yourself are in this space providing good advice and have results to show for themselves and for others they've coached.

[@MarioTomicOfficial]

Thanks brother!

[@andrelugo5269]

Hey, BTW, how tall are you if you don't mind?

[@MarioTomicOfficial]

5 10

[@andrelugo5269]

Ah, ok, I'm 5'7" and I weigh 163 but my BF% is around 15 and I'm working to get it down to 10%. I've been on IF for several years now. I've dropped 45 pounds in the past two years but think that for my height and weight I need to be in the 150s. I wear 32" pants but would like to get into 30s. Thanks for the info you've posted. It's consistent with Chris Walker at Anabolicmen.com, Kinobody with Greg Gallagher, and Andy Morgan at Rippedbody.jp. The more people realize that it's really about calories and macros the less they'll hang on to muscle magazine b.s. All the young guys here that are really researching the science and sharing it with others are really helping us older guys get or physiques back. Thanks for the hard work you're doing.

[@lancejmack]

I notice that everyone who says they aren't afraid of milk has a receding hairline.

[@daviddreadfull]

All the foods I used to eat before going keto😐 down 40lbs but I need some tortillas and oats back in my life!

[@GoadedGoblin]

For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too. His premise: That in weight loss, pure calorie counting is what matters most -- not the nutritional value of the food. The premise held up: On his "convenience store diet," he shed 27 pounds in two months.

[@MarioTomicOfficial]

Thanks for sharing! The law of energy balance definitely applies to the human body, this has been tested in metabolic wards and is valid.

[@brandonlujan6064]

Hey Mario, good information on the caloric deficit and it's importance for decreasing body mass through time. I definitely understand this concept and have been trying to implement the action to maintain a deficit. I notice that food mindfulness and the mindset that I have when making food choices is important. It does become easier I notice when I make habits and turn it into a lifestyle.

[@MarioTomicOfficial]

Well said bro!

[@page4319]

eggs Cottage cheese Chicken Milk Tuna fish Olive oil Nuts Ots Potato Green peas

[@Aminuteorso...]

did anyone else get a v shred ad when watching this?

[@GrimVanhall]

Mario, any special advice for a vegetarian? Amazing vid, I'm joining the subscribers' list :)