I remember walking past my mirror in 2019.

It was 7 am.

The sounds from Bristol, UK had begun that day.

I walked past my mirror.

I went back and did a re-take.

I was horrified.

I looked 3 months pregnant.

I was overweight.

Somehow, all of my working out had hidden the fact that I had been secretly gaining belly fat over the past few years.

I was doing all the 'right' things.

But I was seeing the right results.

It’s frustrating, especially when you’re doing all the “right” things but still not seeing results.

If you’re plant-based or vegan, the challenge can feel even bigger.

Maybe you’re unsure if you’re eating enough protein.

Or you’re stuck in the “healthy but high-calorie” trap, where vegan-friendly snacks secretly hold you back.

The good news?

Losing belly fat doesn’t have to mean endless workouts, giving up carbs, or sacrificing your busy schedule.

With a smarter, more focused approach, you can trim the fat and build the lean, strong body you’re after.

It's the same approach I've used to drop down to 5% body fat, build 10+ pounds of muscle, and maintain a sub-16 % body fat year-round.

Here’s how you do it in 4 simple steps.

Step 1: Start with your environment

Your surroundings either work for you or against you.

And when you’re busy, your environment becomes even more critical—because when things get hectic, you’ll default to what’s easiest.

If your kitchen is stocked with chips, cookies, and high-calorie processed foods (even the vegan kind), it’s easy to overdo it.

So here’s the fix:

• Purge the temptations: Clear out ultra-processed snacks and replace them with whole-food options. Think fresh fruit, raw veggies, roasted chickpeas, or potatoes.
• Batch-prep for convenience: Cook big batches of simple, nutrient-dense meals on Sunday. Try prepping quinoa, lentils, or baked tofu alongside a big salad base so your meals come together in minutes.
• Create visual cues: Keep healthy options visible. A fruit bowl on the counter or pre-cut veggies in clear containers makes healthy choices the default.

Why this works: You’re setting yourself up for success.

Instead of relying on willpower, you’re creating an environment where the right choices are effortless.

Step 2: Understand the #1 rule of fat loss

At the end of the day, belly fat comes down to one thing: energy balance.

To lose fat, you must eat fewer calories than you burn.

But here’s where most people get it wrong.

They either cut too many calories (leaving them tired and hungry) or underestimate how much they’re eating.

The solution?

A structured, plant-based approach that prioritizes high-volume, nutrient-dense foods.

Here’s the breakdown:

• Load up on fiber: Fiber fills you up, and plant-based diets are naturally rich in it. Think leafy greens, cruciferous veggies (broccoli, cauliflower), beans, and whole grains like oats and quinoa.
• Prioritize protein: Aim for 1.0-1.5 grams of protein per pound of body weight. That might sound like a lot, but plant-based options like tofu, tempeh, edamame, and vegan protein powder make it achievable.
• Track your portions: Even healthy foods add up. Use a simple food tracking app or portion your meals to ensure you’re in a calorie deficit without cutting too much.

Why this works: You’re balancing fullness, energy, and nutrition. This approach ensures you stay on track without feeling deprived or sluggish.

Step 3: Train smarter, not harder

With losing belly fat, exercise matters—but not all workouts are created equal.

Endless cardio sessions won’t get you the results you want.

Strength training, however, will.

Here’s why: Strength training builds lean muscle, which increases your metabolism.

That means you burn more calories even at rest.

It’s also time-efficient, making it perfect for busy schedules.

Here’s how to make it work for you:

• Lift weights 3-4 times a week: Focus on compound exercises like squats, deadlifts, push-ups, and rows. These moves target multiple muscle groups, giving you more bang for your buck.
• Shorten your sessions: If you're intentional, a 30-45 minute workout is plenty. Stick to 4-5 exercises per session, perform 3 sets of 8-12 reps, and gradually increase your weights.
• Add cardio strategically: Low-intensity cardio, like walking or cycling, is a great complement to strength training, but it shouldn’t be your main focus.

Why this works: By prioritizing strength, you’re not just losing fat—you’re reshaping your body, building strength, and improving overall health.

Step 4: Don’t skip the basics

Fat loss isn’t just about what you eat or how you train.

Your sleep, stress, and daily activity are the unsung heroes of your progress.

Neglect them; you’ll sabotage even the best nutrition or workout plan.

Here’s how to master the basics:

• Get quality sleep: Aim for 7-9 hours of uninterrupted sleep. Poor sleep increases hunger hormones and stress, making fat loss harder.
• Control stress: High cortisol levels (your stress hormone) can lead to fat storage around your belly. Try activities like meditation, yoga, or simply taking 10 minutes to breathe deeply.
• Move more every day: Beyond formal workouts, daily movement matters. Take the stairs, park farther away, or aim for 8,000-10,000 steps daily.

Why this works: These small, daily habits optimize your body’s natural fat-burning processes.

When combined with nutrition and training, they create a powerful fat-loss trifecta.

How to Put It All Together

It’s tempting to overhaul your lifestyle overnight, but lasting fat loss happens with small, consistent changes.

Here’s how to get started this week:

1. Clean out your kitchen and batch-cook 2-3 plant-based meals for the week.
2. Strength train twice, even if it’s just bodyweight exercises at home.
3. Track your meals to ensure you’re in a slight calorie deficit.
4. Prioritize 7 hours of sleep and add an evening walk to your routine.

If you focus on these basics, you’ll not only lose belly fat—you’ll build a sustainable lifestyle that keeps you lean, strong, and energized long-term.

Plus, you can do it completely fueled by plants.

Your best self is closer than you think.

Looking forward to hearing about your results.

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on Facebook and Instagram and let's be friends.
2. ​Join our free Facebook Group. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? Apply for Accelerator 1:1 coaching.

References

• Hall, K. D., & Guo, J. (2017). Obesity and the energy balance equation. European Journal of Clinical Nutrition, 71(7), 895-905.
• Schoenfeld, B. J., & Contreras, B. (2016). The muscle hypertrophy training continuum. Journal of Strength and Conditioning Research, 30(4), 1177-1185.
• St-Onge, M. P., & Shechter, A. (2017). Sleep disturbances, body fat distribution, and cardiometabolic risk. Nutrition Reviews, 75(10), 673-682.