Meal Plan To Lose Stubborn Belly Fat (3 TIPS PLUS MEALS) 

I've counted my macros and weighed and measured everything since the end of July of 2018 and I lost over 160 pounds, still working on the definition of my abs.

Really appreciate someone actually saying the truth. Too many influencers saying it's easy. It's not you have to be meticulous. I'm at 19% and get the next 10 lbs of fat off is super hard.

Thank you for being brutally honest about the sacrifice it takes, and also how annoying it is to track everything you eat. It might be obvious, but even you just acknowledging it makes me feel better.

I've been tracking and weigh my food. I managed to lose 54lb in the last 2 yrs. I carry my weight and stubborn fat in my midsection. This is my one last thing I've been wanting to achieve ab definition and loose this belly fat that remains. I workout 3 to 5times a week and my calories are set at 1593. This video hopefully gets me where I long to be..

Macros: 50% protein 30% carbs 20% fat Calorie intake 10-12x goal body weight 1400 calories 175 g protein 105 g carbs 31g fat Brkfst right b4 workout Coffee protein shake BCAA in h20 Lunch Post without (w/in 15-30 mins) Dinner 6-10 oz protein Dessert non negotiable plan for it

When I started tracking it made me realize how much I needed to increase my protein. It's taken a while of tracking and consistency, but this tiny little girl is finally starting to see SOME definition. And that makes me happy because my goal isn't necessarily to be bulky ☺️😉

Your inclusion of peanut butter and the donut 🍩 made me save the video. 3 yrs ago I lost weight the wrong way an got down to 128lbs, at 53. I'm now 56 and eating healthier, my mental is better and embracing me staying present. I have gained back my hips, thighs and behind, I would like to get more lower body muscle, can u do a video on this please.

Since watching your videos I started tracking my macros and I find it so addicting in a good way now! I even have my husband on board with his support. I’m now 6 lbs away from my goal weight. If I do not see the definition after 6 lbs I’ll change up my macros percentages again. Great tips here, Ty! 👊

I started tracking on 1st January this year. A good tip is to plan out the meals for a few days ahead and put them in my tracker ahead of time. This way i can relax and enjoy the meals in the days ahead without worrying about the tedious work of tracking. Its like when you're meal prepping. You do a few days worth of food so in the coming days you will not deal with the work because you already got it done ❤ This technique also means that you can tweak and manipulate your macros and calories ahead of time too. I now do this and it is helping me not obsess over food and enjoy my meals 🎉

I so needed to hear this. I'm am struggling to get from 20% bodyfat to %17. I am having a hard time fighting those cravings you talk about....many times I'm not even hungry. I need to embrace being a little uncomfortable to reach my goal.

I am really motivated to try the mentioned macro ratio. Already at my goal weight and ready to see some definition! Here we go! One day at a time. 😊

Actually, posting my comment 13 days ago made me think intuitively afterwards and I must confess, I have now challenged myself to try counting my macros the following day after my post and I must say, so far, I feel great seeing what I eat out of habit and creating new habits that contributes to my fitness goals. I have now realised how challenging it is to reach protein macros when on a plant- based diet and I also think it will also be challenging for meat eaters, as meat has its own downfalls when you eat so much of it. So I will like to say thank you to redefining strength. For making this video.

I just discovered your video. I have trained and dieting for years enjoying the body of looking like a fitness competitor but not being one. I loved how the discipline overflowed in many aspects of life . I had glute and hip pain kick in along the journey which resulted in less workouts . I haven’t trained since 2019! I needed up with glute medius and Maximus tears, which I still have to this day, hip arthroscopic surgery in 2019 then same hip replaced in 2020, knee arthroscopy for meniscus tear in 2022 , plantar faciitus in 2022 and chronic neck, trap pain for over two years as well. All of this while losing my mom, my son being hospitalized and almost dying from A drug overdose. One of my daughter losing them home with her baby and husband in a fire in 2020. My other daughter coming home with a baby from an abusive relationship of seven years . I have been in survival mode and prioritizing everyone else I have given up on myself and Gaines 50 lbs. I desperately need to get back on track . Focusing on my diet . I feel like me vicariously experiencing my children’s trauma has caused me to forget a lot. I’m overwhelmed with getting back on track . I really enjoyed your video and subscribed to them. I still feel overwhelmed

Hi. First of all - you look mind blowing 😊🥳🥰 Second, I’d like to ask what kind of protein we should replace the meat if we are vegans? I’ll truly appreciate your answer. What i know is that part of the carbs are also meat protein substitutes (like beans) but how we get to combine them in ratio with the carbs and fats in order to get 50/30/20 or 50/40/10? Thanks a million! 🤗☀️

Great video! I've been tracking macros for 5 years. I've kept my weight in check but never hit the weight I want. On top of it, I'm on the verge of menopause. This seems like a good option to change things up.

This information is priceless, so incredibly valuable!! I love your funny facial expressions too. God bless you! I'm going to do this!! 218 want to be 118lbs. and strong!!

DEFINE/CLARIFY DEFICIT: Ex: Your calorie intake to maintain is 1800/day. A 200 calorie deficit (high protein 40%) will allow you lose/burn the fat.. Add in your daily activity that you've burned say 500 calories. Do you add 500 to your 1800, then drop your intake to 2100? Or no matter what your activity calorie burn is.. you drop 200 off your maint 1800 and and intake 1600? TIA

Hello- first and foremost, I think you’re amazing and I love the information you provide!!! I have a question please… You mentioned in the video that a macro ratio of 50%P/30%C/20%F is good for aggressive fat loss. You then said that you cycle it every 1-2 weeks with other ratios. When you are cycling the other ratios, are you generally staying in the same calorie amount daily? And is the reason for the cycling for hormonal purposes, but also to keep the body guessing (so to speak)?… Thanks!!!!! 😍

Great video. Really appreciated you talking about the mental struggle - how it's not easy to do this. Yummy meal ideas too.

Cory you never disappoint, always great advice

Love this video thanks for breaking it all down. My mid section is always the hardest for me to loose. And I’ve been stuck at the same weight for a few months now

I am a fairly new subscriber and am extremely pleased with your wealth of information. You are succinct and get right to the point. Your videos are very professional, i.e., excellent lighting, with high sound quality, and you have a great videographer. It's all good, and I'm glad that I stumbled across your channel of Redefining Strength. You are very knowledgeable and therefore, a wonderful teacher. In this particular video, I am so appreciative of your explanation and graphics of macros. You simplified something that I see as very complex. You even offer percentages/grams, along with your standard deviation preferences. I am also impressed with your education and in-depth knowledge of anatomy and physiology and the science of kinesiology. I will definitely lean on you for valid, trustworthy information. I have been diagnosed as pre-diabetic and >40 pounds overweight. Initially, I was in a panic because I have seen the chronic and devastating effects of diabetes. It's a killer disease, and I don't think doctors really want to cure it. Reason: Dr. Robert Lustig's books and talks say it all: Big Pharma is making HUGE profits($ billions) off of the diabetic population. Conclusion: I'M ON MY OWN. However, you taught me the importance to get moving and eat right again (as I did when I was young--I am 77 years old now). You have definitely inspired me to get out there to do my best work. Before I found you, I was at a loss and feeling depressed with my old age, loss of most loved ones, etc...and they call this "The Golden Years."! Boo Hiss! On the bright side, you have given me motivation, inspiration, AND NOW THE TOOLS to get myself out of this slump of low energy, fat and flabby, etc. For once the light at the end of the tunnel is NOT an oncoming train. Angels come in many forms. Never thought I'd find mine on RU-vid! Thank you. Thank you. Thank you. You are indispensable to me and, I'm sure, to hundreds of thousands of others. Keep doing what you're doing. Last but not least, what are your adorable Poodles' names? How old are they? Adding them to the picture is a nice touch.

I’m 69 years old and workout early in the day when I have more energy. I will have a protein drink with my morning meds. Will eat a light breakfast of oatmeal or grits or Bagel with cream cheese. Then eat a small dinner around 2pm. We don’t like eating later in the day. Will only have a snack if I get hungry later. We don’t like big meals. Maybe a protein and a veggie is all we have. Exercise is 1 1/2 hours of cardio then resistant for muscle and a power yoga. I also walk 3 to 5 miles 3 to 5 times a week. Problem is I’m not loosing weight. I weigh 192 and 5 ft 1 inch. I have health issues but don’t let that stop me. Any ideas to kickstart the weight loss.

We need so many other women influencers like this. So excited to find this video

GOT FIBER? The information provided in this video was awesome! Fats, Carbs, and Protein...Fiber also, can be a "game changer" especially within someone whom is struggling with having much meaningful fiber in their diet at all. QUESTION: how does fiber factor into these plans?... how does soluble and insoluble fiber differ with their impact achieving one's "6 pack" goals? Thank for sharing this video and your training philosophies.

I have PCOS and am very insulin resistant. What macros would you recommend for me? I’m 5’4, and weigh 158 pounds. I strength train 2-3 times a week and my goal is to build muscle/improve my metabolism.

I have been on the macro journey for several years and I really enjoy you're content!! you break down so many things and actually answer many questions other macro coaches hint at but don't give precise info. thank you for being a cut above the others

I just went on anti-SIBO diet. And eliminated allergens. That's it. No macros counting ☺️

Cori! Such an informational video, thank you!! I have been tracking my macros for 50 days now 30P/40C/30P. I am seeing subtle changes enough to keep me going but I think it is time to tweak it. I never knew the 12x your bodyweight to get calories(I'm a macros newbie), and will give the 50P/30C/20F a try. Abs----it is time to shine!😅

Thank you for sharing such an intimate look into your exact foods.. AND your personal goals for a figure you wanted! I was so happy you showed when you pinched your skin… this is my ‘thing’. I’ve always had what seems like too much skin even as a child. Now that I’m in Perimenopause I’ve notice muscle shrinking which leaves me with even MORE room and more skin! ( well not more but droopy) my thoughts were to gain back muscle to fill out but I’d love to hear your recommendation please? Thank you for delivery amazing content ALWAYS! 🙏🏻 💜 💪🏻

I tried doing this one time for 4 weeks in a "challenge" that macros were provided to me.. my hair started falling out at the end (!!!) 30 grams of fat is much too low for me... I am not going lower than 50 g even if it means my progress will be slower.. changing between lower carb and lower fat may be a good strategy I didn't try..

Oh gosh.. I know it's b'cuz of my diet. My diet is sssooo poor! I'm 53 & my sugar craves/ eating with menopause is extremely out of control! As much as I eat u wud think I wud weigh 500pounds!! Thank God I do exercise so my weight stays below 160, but I'm NO WAY in shape. I really need 2 find away 2 mentally work on my diet. This video has definitely given me inspiration 2 really start thinking about it & working 2wards it. I'm glad she said 2 gradually cut ur calories down so ur body can adjust..u don't hear that from other trainers or fitness ppl. They state 2 jump right in! Lol So I will b focusing on gradually cutting as well. Thank u 4 this AWESOME video..definitely keeping & re-reviewing. Thank u! 👏👍💯💪🥰🤸‍♀️💃 PS. Love the puppies at the end. Beautiful!! 😍

Always very informative. A question though, once you’ve lost the weight around your mid or another stubborn area, can you get back to maintenance without gaining it back? I have learned about reverse dieting, but have yet to try it. Obviously staying in a cut phase like this isn’t realistic. I was at 1350 for 12 weeks and had incredible progress. I lost just under 20lbs and maintained all my muscle mass. But I’ve since gained 5lbs back. It’s not a big deal, I’m inlove with my body still. I am moving towards maintenance or possibly a bulk but just curious your thoughts about the best way to transition without gaining the fat back.

This is a great video, I appreciate that you put the time into it. I was recently trying keto, mainly because I sleep far better, and feel better overall. I was keto for about 8 years, then added carbs back for about 9 months, and now I’m back to keto.clearly I’m a tad lost.

Newish subscriber... love your channel. I need to start from the beginning with your videos. So much useful info. Btw kinda off topic a little, but I love your dogs! Thank you for sharing!!

Hi, sorry I’m so late to the party but I’ve just discovered your videos and love them. I have just returned to training after many years off. I’m 41 and overweight, weighing 77kgs. I have joined a gym and have a PT who puts me through resistance and weight training 3x week for the past month now. I lost 4cms from my stomach area and 0.5cms from my arms which I am really pleased about as I feel that my body has been on a massive readjustment phase. My concern is my diet, I have made significant changes to my diet and felt that I was starting to get things nearly right (I had lost 6kgs before starting the gym just on diet alone) but my energy levels were an issue when I started training. My PT gave me a diet of oats, milk, banana and two boiled eggs for breakfast. 150g rice & 150g chicken breast or beef for lunch. A green apple and nuts for a snack and 100g rice & 150g fish for dinner. With a pre workout of black coffee and a banana. This diet fills me with fear. The thought of eating 250g of rice and two boiled eggs every day does not appeal. But, if I think it will work I will do it, my concern is that it doesn’t seem very balanced and not conducive to keeping me regular (if you get my point). Is there a way I can balance this out so that I am not point blank lying to my PT if they ask if I am following their diet? Or is this meal plan already balanced and I’m just panicking over nothing? Can you help to advise me a little please? I appreciate your time, sorry for my long message. Tx!

I’ve found your videos recently and appreciate the information you provide without sugar coating (pun intended) things. My husband and I decided to really get our health and wellness in check this year after having the last three years be very stressful (we lost 6 family members between 2019 and 2021-4 within a 6 month period). We have decided to commit to the Mediterranean diet with emphasis on pescatarian. We began our journey January 14 and agreed not to weigh ourselves until April 15. Once I get my updated weight, I will dial in my macros better. I am 53 and my husband is 59. We created a small gym in our home that consists of the Peloton cycle and treadmill and we have the Total Gym, which is fantastic for body weight workouts without stress on our joints. We are both on cholesterol meds and I have been on blood pressure meds since my daughter’s birth (she’s 24). We want to be able to do as much as we can for as long as we can and making our health our top priority will help with that, we hope. Do you have advice for women going through menopause to help get rid of belly fat? This is where I tend to hold most of my body fat, even before hitting menopause.

Thank you for sharing all of your knowledge! I’ve been following everything you teach and I’m seeing amazing results. ❤️❤️

So inspirational. You’ve convinced me that I can do it! 👍🏻💪🏼

👋. I love your videos, they are really helpful and you explain things in a way that is easy to understand. I have two questions for you. 1. How do you figure out your metabolic rate? 2. What app do you use to track your food? Thank you for the videos!

Still one of my fav hip mobility routines. Love your channel, Tom.

Reality check: I'm probably never going as high as 50% protein when 45% is always more of a challenge than I can handle. However, even if you're like Hell No, I found a ton of useful tips in this video to help with meeting protein goals and to maintain a leaner physique. Good stuff, Cori! Thank you😍

I love your videos and have always been in great shape but now that I am 56, it is not that I do not wish to work out, but I have developed chronic tendinitis on both arms so it flares up if I used weights and it limits my exercises. Can you talk about how to work out when in menapause and with tendon issues. I also had a fusion in my cervical area from a collapsed disk, so I started watching your videos to help me improve my posture which is forward, and also to see how to lose weight when my hormones seem all over.

You’ve been so helpful in my journey!!! Can’t thank you enough for sharing your tips and knowledge with us!!

LOVED this video! I think what helped the most for me is to go back and see at what ratio I've been consuming my macros on the days that I did track. And also, it helped me understand that pre-prepping with a goal and purpose is much, much easier to wrap my head around vs not knowing where I'm headed with my tracking. I've been tracking my macros on and off since Nov. Started working out last month, but was also not consistent. This gives me a peace of mind perspective to plan my meals, prep them and stay on track with my workouts to get to the 10lb fat loss goal and start putting on more muscle. Q: should I increase macros if I'm going from working out two days to five days per week? I'm planning doing 3 lifting days on 2 cardio & ab days.

"Embrace the suck of tracking" 😂. Love how relatable you are!

Thanks. I'm going through menopause and this is tough. I have stomach fat that I never had before and it came instantly within the last couple of years. All of a sudden i cant wear the pants size i wore my whole life. I am trying to increase protein in my diet as i usually dont crave it that often. I love fruit of all kinds and i know it is healthy. Thanks for the videos!

Crazy macros! I am happy to see that you go that high on the protein because I thought I might be excessive at times.

My husband is a type1 diabetic, and he eats the same breakfast and lunch almost every day. It’s easier to calculate how much insulin he needs. It can be boring, but doesn’t require a lot of tracking.

Thanks so much for sharing 💓🏋🏾‍♀️ Please can you share the app you use for tracking

Maybe I missed the parts......how and where to find a tracker........what to eat according to my size (Im a tiny person, I cant eat what you eat)......and how much do I exercise? I am in menopause and dealing with all the full blown side-affects of this time of my life: insomnia, mood swings, hot flashes......insomnia, did I say that? I'm soooooo tired. Trying to exercise with weights, not knowing how much to do, trying to eat right and not knowing what to eat. Please advise. Thanks, Sally

Brilliant video, thanks so much. I'm always struggling to get the protein in being a vegetarian. So egg whites, tofu & pea protein powders are my go to.

Thank you! I find your videos very inspiring - not only because of your achievements and clear information, but also how your personality shines through (I love that you are delighting in your abs in the mirror - I would too!) I was wondering if this would apply to women in menopause? I am doing lots to change my weight but have a long way to go.

What tracker do you suggest? I'm sure they aren't all equal and I don't know how to tell which are better. Very glad to have found your videos. Menopause isn't being very nice and I really do need to do better. Do you have a basic program that takes the guess work out of it for folks very new to all of this?

This is sooo informative and funny at the same time! You facial expressions are so spot on😆😂😆😆! Thank you!

Great video . Loved the dogs at the end though 😍

Great video, I needed this information. Thank you! 💪🏽

very informative! I was going to up my protein ratio to about 100g, currently it's only at 75g (MyFitnessPal ups my protein goal the more exercise I have going into it, not sure if that is normal) but then I started reading that high protein diets are hard on your kidneys (and liver?). Yeah of course I would like six pack abs, when I was in my 20s I was sooo close but now I am 48 and I want to be healthy #1 and I also want to look athletically fit. It's insane how much harder I need to work to loose a couple of pounds ( I have NEVER tracked food before now and only have lost 5lbs in 3 months!) and to gain muscle. I used to be able to build defined arms and shoulders fairly easily but now it takes much longer but it is coming. I also was going to up the weight that I lift but then read that ligaments (or something) get looser with age and I will injure myself, that one I think is dumb and I will increase my weights! But the protein I am not sure about. Do you have any concerns with high protein diets and your kidneys?

Hiii! Love this video!!!! Because of you I’ve tracked my macros for about 2 months now!! I’ve always loved tracking calories but have never done macros! I signed up for MFP premium & found that I am way under on protein. But over the last two months have eaten 40 grams more and am working it upwards!! THANK YOU!! P.s. this is 1405 calories!?! Wow!!! :)

Awesome! Thanks for all the info. I need to lose 5 % BF and I refuse to track everything. Now you convinced me. I cant wait to see the results

Cori, great advice, looks yummy and puts our body (mind) on track to success 👍 Thank you for sharing 💜 =) Jesse

I'm new to your channel, and really love your content, thanks! Is there a macro tracker app that you'd recommend?

Great tips!!!! I am grateful for the specifics. That really helps me. This confirmed my calorie goal was right but my macro ratio was all off.

Thanks so much for this great presentation... Is it possible to get a weekly meal menu with recipes for 65 yo female

Thank you for the information. Do you have any easy high protein recipes without loads of oil.

So what could be other protein base if your a vegetarian? Beans..only can have so much in a day..oy or protein powders. Tofu?? More ideas please!! Love your video!!

Finally diet recommendations that mąkę sens. Thank you!

What’s the best app to use to track your calories guys?

You look amazing! I loved seeing what the food intake looks like. Thank you for the inspiration ❤

I would like to start this new program to get leaner and stronger, the meals plan? Thanks so much for your very informative videos !

Can you please make a video on your recommendations for vegetarians and vegans for fat loss and muscle gains? ps- Cute doggos! 🥰

super helpful video on the macro counting and portions

I’ve found counting macros ok when I help my husband do it, because I can scan packages. But I have trouble. I have a lot of food allergies so I make 90% of my food at home from scratch. So, how to do I track a piece of bread made like this: soak buckwheat groats for about 24 hours, drain them, grind them into a batter, wild ferment the batter in a warm place for another 24 hours, then use that batter to bake bread. Last time I added shredded zucchini, chopped onions, fresh herbs, psyllium husk fiber, and a bit of salt. I don’t know how to track that.

Thank you, I currently do 40/30/30 with around 1500 ( more free on the weekends)calories but might need to switch it up as I am suffering with hip dysplasia and need hip replacement May 31st and can’t work out the way I like. I am 62 and 5’9” around 140-145.

YOU ARE AMAZING! Thank you for the motivation to push through :)

I love your info on all your videos but what are your protein suggestions for those that don’t eat meat?

Thanks for really breaking that all down! Super helpful

I like the honesty. Sick of hearing people say they are eating in deficit and never hungry. The body doesn't work like that! In deficit I am hungry and it takes willpower not to overeat.

Your facial expressions crack me up! Thank you for this helpful video.

I'm going to give this a try. Thanks for your videos!

Appreciate the comparison... tracking & recipe for baking

WOW, I LOVE IT And your faces you pull …great help to know

Hello! Your videos are so informed and informative! You’re a trove of wisdom, and I thank you for sharing it with us! How do you find out your metabolic rate?

Really appreciate this and all your videos! Thank you!

Thank you for this video. Very motivating. Tracking IS a nuisance, no two ways about it, so a frequent push n remind vid is great. Keep them coming! 🙏💪🏻😍

Great Info...I have just set the reset button and ready to go. I want to show abs and get rid of my belly fat. Right now I'm skinny fat so I want to build muscle. Which App do use to track your macros.

Some useful and great tips, thank you!

Wow, I never heard of those proteins. I'm going to have to try them they look amazing. I just hope they test the way they look 😊

Excellent! Please post those recipes with the cut of beef also Thank you

Love yr videos n content n demonstrations. Just want to comment tho on someone who actually has stomach fat, please stop grabbing yr stomach skin n acting like it’s bad. Yr abs r amazing. So let’s keep it real. You earned it 💪🏼

Love your face w the burrito. Lol. I am always feeling like I'm starving when I diet.

Love the cookie recipe analogy!!!!

You are always so helpful ! Thank you 😀

This sounds great, but how do you actually get the discipline to do it?????

5:40 is SO true and I’m so thankful that you mentioned the “dead zone” part. Hearing you say it really helped remind me that this is part of the process. I’m currently at the part where I lost weight on my top half, but still have the fat (on the lower half) that made me realize that I needed to get serious about losing some weight. It’s really sucks, but it’s just one step closer to getting to that last bit of fat!

I don't need to be ripped 😉, I will stay healthy weight & sane, TVM!😁

Great advice. I really enjoy these. Any tips for traveling. I am stuck in hotels across the world for 30 days or more at least 3 or 4 times a year and it seems to kill my ability to track macros correctly.

Good video! I’m a male and weigh about 240 and body type is endomorph. What would be the suggested macro ratio for me in your opinion? I work out 4-5xs a week. Mostly resistance training. Thanks!!

Thank you so much for this! Which macro app would you recommend?

I love this because I’m almost 45 and sick of being squishy. I have no abs in sight and my body shape is the same as SpongeBob so I would like to see some real change in my shape and muscle tone