Want to lose all your belly fat?
Your journey is like running a Formula 1 race. There’s a precise way to win, and most people never make it to the finish line. Why? Because they hit a wall in each stage and don’t know why.
Dr. Michael Diamonds, a biochemist, microbiologist, medical doctor, and professional natural bodybuilder, has helped over 2,000 people go from 30% to 10% body fat.
In a recent video, he broke down the exact step-by-step strategy using a Formula 1 analogy and explained how each “sector” of the race requires a unique approach.
Whether you’re just starting or in that frustrating stuck zone around 20%, this detailed plan will map every step—from fixing your sleep and workouts to dialing in your nutrition.
And if you’re over 40, pay close attention—what’s coming next may be the missing key you’ve been searching for.
Jump to:
Understanding the Three Stages of Belly Fat Loss
Losing belly fat can be broken down into three sectors of a race track:
You must travel through each sector methodically. Skipping ahead or mismanaging a phase will sabotage your results. Here’s a breakdown of what each sector requires.
Sector 1: Starting the Fat Loss Race (30%+ Body Fat)
1. Get the Right “Race Fuel” – Your Nutrition
The most common mistake? Cutting calories too aggressively. If you start with too little fuel, you’ll hit a wall later and never make it to 10% body fat.
Use Dr. Mike’s free calorie calculator (linked in his video) to determine your ideal intake:
- Calorie deficit: Aim for 20% below maintenance
- Protein: 1g per pound of body weight
- Fat: 50-55g as a minimum
Your main goals in Sector 1:
- Focus on total calorie intake
- Meet your protein target consistently
- Don’t underfuel–this stage builds your base
2. Prioritize Your Pit Stop – Sleep
Think of sleep as your pit stop. Skipping it weakens your car. Poor sleep decreases testosterone, increases cravings, and reduces energy for workouts.
Basic rules for better sleep:
- Morning sunlight: Reset your circadian rhythm by exposing your eyes to direct sunlight early
- 10 hours before bed: No caffeine
- 3 hours before bed: Stop eating
- 2 hours before bed: Limit liquid intake
- 1 hour before: Avoid blue light devices or wear blue light-blocking glasses
At this stage, aim for at least 6 hours of sleep. It’s enough to get started, but not to finish the race.
3. Build Your Engine – Resistance Training
Your muscle mass is your engine size. The more muscle you have, the more fuel you can burn.
Start with:
- Minimum: 3 resistance training sessions per week
- Optimal: 4–5 sessions for faster results
- Use Dr. Mike’s free training programs (3-5 day options) to stay on track
4. Improve Aerodynamics – Daily Movement
You don’t need to run or do HIIT. Start with 10,000 steps per day.
Walking is highly underrated. One of Dr. Mike’s clients lost significant belly fat simply by bumping up his daily steps. Make it part of your routine.
5. Use ‘Race Control’ – Get Blood Work Done
If you’re over 40—or even 18+—check under the hood by getting detailed blood work. Look at key markers like:
- Testosterone levels
- Thyroid performance
- Insulin sensitivity (A1C)
This helps you address silent issues that could be blocking fat loss.
Sector 2: Getting Unstuck (29% to 20% Body Fat)
1. Get Precision with Fuel – Strict Macros
The race gets more competitive here. Now, you must track proteins, carbs, and fats meticulously—not just calories.
Tips to dial in nutrition:
- Use apps like MyFitnessPal or Macro Factor
- Pre-log meals for the week
- Eat the same meals Mon–Sat to reduce meal mistakes
Your template for building macro-perfect meals:
For Protein (50g portions)
- 2 scoops whey protein
- 6oz cooked chicken breast
- 8oz steak (sirloin or tenderloin)
- 10oz white fish (e.g., cod, mahi-mahi)
For Carbs (50g portions)
- 2 cups cooked rice
- 6oz sweet potato
- 8oz pasta
- 10oz oats
2. Sleep More to Burn Fat Better
Move beyond 6 hours. In this phase, 7 hours of sleep is mandatory for hormonal alignment and fat burn efficiency.
Why it matters: When you sleep less, your body skews toward burning carbs instead of fat.
This is measurable by “Respiratory Quotient” (RQ) levels—less sleep increases RQ, meaning faster fat loss becomes almost impossible.
3. Walk More, Lift More
- Steps: Bump it to 12,000 daily
- Workout frequency: Minimum 4 sessions/week
Still prioritize walking over formal cardio. Walking is easier to recover from and increases daily calorie burn without exhausting you.
4. Clean Up Your Carb Sources
If your blood work shows poor glucose control (like with Dr. Mike’s mother), use low-glycemic index carbs to lower blood sugar spikes:
- Sweet potatoes
- Whole oats
- Legumes
- Non-starchy vegetables
Sector 3: Crossing the Finish Line (19% to 10% Body Fat)
1. Raise Your Game – Train Like a Bodybuilder
- Train 5 times per week minimum
- Use a split like upper/lower, push/pull/legs
- Build and preserve every ounce of lean muscle
2. Recovery Is Everything – Sleep 7.5 to 8 Hours
At 10% body fat, low sleep equals high failure. Hunger, low motivation, and poor energy are guaranteed without proper rest.
Your non-negotiable: Get 7.5 to 8 quality hours of sleep or your fat loss will stall and reverse.
3. Step Up Your Steps – Literally
This is Dr. Mike’s secret weapon:
- Goal: 15,000 steps daily
How to get there without thinking:
- Walk 5 mins every hour during work = 6,000 steps
- Walk between workout sets = 2,000 steps
- Build in 15 min warm-up + 15 min cooldown walks = 3,000 steps
4. Refined Nutrition – Every Gram Counts
Precision is everything. You must know exactly what you’re eating:
- Use a food scale daily
- Stick with foods you’ve pre-tested
- Limit or skip eating out
- Track oils, sauces, and portion sizes
Occasional cheat meals? You might afford one every two weeks if you’re consistent—but ideally, keep them rare at this stage.
“Experience it once in your life. Know what it feels like to see your abs. Don’t let someone who never did it tell you it’s not worth doing.” — Dr. Mike Diamonds
Final Thoughts: One Percent Better Every Day
This entire fat loss journey is structured like a perfect race. Follow each sector’s demands without cutting corners. Instead of overwhelming yourself, focus on just getting 1% better every day.
From better sleep, stricter macros, consistent steps, and intentional training—you’ll cross the finish line stronger physically and mentally.
As Dr. Mike says, you’re not chasing perfection. You’re upgrading the version of yourself one lap at a time.
