How to Burn Belly Fat Fast for Summer

We’ve all been there. We start off the year strong. We stick to our New Year’s Resolution to eat better and start working out. This year is gonna be different! Then somewhere along the way, usually around mid February we fall off. We revert back to old habits. Before you know its early April and we realize summer is right around the corner and we better get into shape or spend the entire summer at the beach with our shirts on. I know for a fact this has happened to me and it might be happening to you right now. We’re here to help change that! In this post we’ll cover what causes our bodies to store and burn fat, how to quickly calculate the calories we need to burn fat, and some tips and tricks to curb those hunger pangs. Lets go!

Why do we store fat and how do we burn it?

Before we can effectively burn fat its important to understand why our bodies store it in the first place. Our bodies are all fat-storing machines. This is a feature and not a bug. Thousands of years ago when food wasn’t so readily available this feature enabled us to go days and even weeks between large meals. If we didn’t have this life saving ability to store fat for later use there is a great chance we wouldn’t be here writing this blog (what a shame that would be).

To simplify a complicated topic, when you eat food your body converts that food into energy. If you don’t burn off all of the energy created your body will store this energy on your body in the form of fat. This fat creates an energy store that can be tapped into in a pinch. This a great and elegant design. The problem with it today is that the vast majority of us aren’t active enough to burn through all of the food we eat. As a result we store this excess energy in the form of belly fat.

In order for us to burn this stored fat we must be in a calorie deficit. Plain and simple, there is no other way around it. I don’t care if you’re keto, vegan, paleo whatever. It doesn’t matter. If you are not in a calorie deficit you will not burn fat. What exactly is a calorie deficit you might ask? A calorie deficit is achieved when the number of calories you eat in a given day is less than the number of calories you burned. Pretty simple right?

While this is a simple concept it can be hard to achieve in practice if you are not disciplined and willing to be HUNGRY! Yes, you will be hungry when you are burning fat. Your body will not want to tap into your fat stores because it knows it might need them later. Remember, your body doesn’t know that there is a grocery store open 24/7 and as a result it will be hesitant to tap into its energy stores.

To quickly recap, we store fat so that our body can have the energy it needs to perform in times when available food is limited. In order to burn through this stored fat we must create a calorie deficit where we burn more than we consume. The most effective tool at our disposal to know we are in a calorie deficit is to be HUNGRY. If you are hungry for more than a few hours there is a good chance your body is looking to start burning some of its stored fat.

How to calculate your caloric needs.

As we’ve covered, we think the best way to estimate if you are in a calorie deficit and if you are burning fat is to be hungry. That being said, its probably a good idea to get a ballpark understanding of the calories your body needs everyday to SUSTAIN its current weight. This is referred to as your Basal Metabolic Rate (BMR). If you eat over this number you will gain weight/fat and if you eat under this number you will lose weight and burn fat. This is your maintenance calorie level assuming no exercise. There are many calculators online that will help you determine your maintenance calorie level and we highly recommend using them.

Once you’ve used one of these handy calculators to calculate your BMR you have a good baseline understanding of the calories you need to sustain your weight assuming you perform no physical activity. However, if your goal is to lose weight (and quickly) we highly recommend you mix in some strength training. The more muscle you have on your body the higher your BMR will be. This is because muscle is more metabolically demanding for the body to maintain than fat. Ever wonder how bodybuilders can eat 4 – 5 thousand calories per day and not put on a single pound of fat? This is why.

Assuming you’ve calculated your BMR and plan to workout and put on some muscle to double your fat loss efforts you will also need to calculate what is called your Total Daily Energy Expenditure or TDEE. This is essentially your BMR x activity level. If you are trying to lose weight quickly, we recommend training 5 days a week and being active all 7 days. After all, we are behind the eight-ball here and need to get it in gear. Assuming this activity level we can multiple our BMR by 1.50. This will give us a conservative TDEE to help ensure we are eating in a deficit and loosing weight.

Quick example:

We are a 6ft and 200lb male. We plan on training 5 days a week and being active all 7 days a week until summer (remember its crunch time).

Using the handy calculators we come up with a BMR of 1930kcal per day. Again this assumes no activity. This is a crazy number to consider when the dietary guidelines recommend 2000kcal per day and most people (smaller than 6ft 200lb) are already completely sedentary! Nonetheless we digress.

Our BMR is 1930kcal and we multiple this by 1.50 to get a TDEE = 2895kcal.

This is the amount of calories we need if we are active to sustain our weight. Since our goal is to lose weight and body fat. We recommend eating at a 200 – 300kcal deficit. This means the true number of calories we should be consuming is around 2600 – 2700kcal.

As the weeks go on and you start to lose weight you will have to continue to drop this number to adjust accordingly! We recommend dropping 50kcal a week as rough estimate.

Sample dietSmashed Avocado Toast with Egg


Alright  time for a quick sample diet so we can show you what this looks like in practice. An important caveat is that your calories should be coming from WHOLE foods. Whole foods are more nutritious and generally more filling. This will help you feel full longer and aide you in your fat loss journey.

For a quick list of healthy whole food options we recommend checking out SolBah’s food list.

Ok getting into it. We recommend 2 meals a day for this type of weight loss. This will make it harder to overeat and allows you to incorporate a snack if you get board. The meal to skip here is of course, breakfast. You don’t need it and will feel great fasting until about noon.

Example diet:


  • 6 whole eggs
  • 2 piece of sourdough toast
  • 2 pads of butter
  • 1/2 avocado
  • 4 oz of pineapple



  • 12 oz Ribeye or 12 oz ground beef (85% lean 15% fat)
  • 4 oz boiled potatoes or white rice
  • Large bowl of spinach salad with half olive oil half apple cider vinegar dressing
  • 4oz pineapple

Bedtime Snack:

  • 3 more squares dark chocolate or protein shake

Total = ~ 2650 kcal

Tips and tricks for fast weight loss

Here are some helpful tips and tricks to help when those hunger pangs inevitably arise.

Again, the thing that should stand out by now is that you SHOULD be HUNGRY when losing weight. Lean into it. Make hunger your friend. That being said, we know its not please so here are some quick tips.

  • Drink a large glass of water before a meal. Bonus points if its sparkling water. This will help your stomach fill up prior to eating and as a result you are less likely to over eat.
  • Chew gum! Most of the time, we are eating out of boredom or out of the desire to get some mouth dopamine. Having gum (that you like) handy is a great way to satisfy this need while keep the kcal low.
  • Don’t drink any calories. This should be self explanatory but saying it anyway. When you are losing weight you want to save all your calories for chewing. Trust us. If you put sugar and cream in your coffee, learn to drink it black. It all adds up and we never recommend drinking your calories when you are trying to lose weight.
  • Gamify your hunger. Being hungry isn’t fun. However, your goal is to lose weight and thus body fat, it is necessary. Lean into this and learn to love your hunger. Its getting you closer to your goal. Your summer physique!


Its easy to start off the year strong and get side tracked a few months into the new year. Inevitably Summer starts to creep up and people feel the pressure to get in shape quickly or face a summer with a farmers tan. This doesn’t have to be your fate! You have a choice. The choice is to start today. Get hungry both literally and metaphorically. Establish how many calories you need to eat to maintain your weight. Eat at a deficit. Day in day out. When that hunger creeps up, turn it into a game. Every day you spend hungry is a day closer to your goal.

Thats all for now. Subscribe to our weekly newsletter. We publish the most interesting fitness ideas, articles, and gadgets we find. You won’t get this info in the mainstream fitness channels. Comment below what you thought of the article or what you’d like us to cover next!

Talk soon,

Team Tested.



3 thoughts on “How to Burn Belly Fat Fast for Summer”

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