Belly Fat Freedom

What’s Included

•  Strong professional branding & disclaimers — Positions you as the expert. Includes clear “not medical advice” language, results vary notes, and copyright for your protection.

•  Science-backed foundation — Explains visceral vs. subcutaneous fat, why belly fat accumulates (insulin, cortisol, protein/fibre gaps, etc.), and why this approach works (backed by research on soluble fibre, high protein, etc.). No fluff or spot-reduction myths.

•  5 Core Principles — Sustainable calorie deficit (how to calculate TDEE + 300-500 kcal deficit), high protein targets (1.6-2.2g/kg with exact g/day examples), high-fibre/volume eating, whole foods + blood sugar stability, and lifestyle synergy (sleep, stress, optional TRE/IF).

•  Foods to cut out/limit — Detailed table with why each hinders results + practical UK-friendly swaps (sugary drinks, alcohol, refined carbs, ultra-processed snacks, fried foods, etc.).

•  Foods to prioritize daily — Specific categories with exact portions, frequencies, and timing:

•  Lean proteins (palm-sized or 120-180g cooked examples, 25-40g per meal).

•  Non-starchy veg (400-700g+/day, half-plate rule).

•  Fruits (2-3 low-GI servings, pairing tips).

•  Whole grains/starches (controlled 3-5 servings).

•  Healthy fats (thumb-sized portions).

•  Includes hand-portion method for easy long-term use (no scales forever).

•  Personalization guide — Step-by-step TDEE/BMR calculation (Mifflin-St Jeor), macro setup, worksheet space for clients to fill their numbers.

•  Daily structure & timing — Two options (traditional 3 meals + snacks or optional TRE like 14:10/16:8) with sample schedules and rules (finish eating 2-3hrs before bed, protein at every feeding).

•  7-Day Sample Meal Plan — Realistic, tasty, UK-supermarket friendly meals (~1800-2000 kcal, 140-160g+ protein, high fibre). Full details for Days 1-3 + rotation principles for 4-7. Batch-prep tips included.

•  Comprehensive grocery list — Categorized with quantities for the week.

•  PT value-add: Exercise integration — Why training matters for visceral fat + body recomposition. Recommended weekly split (strength 3-4x, daily steps 8-10k+, core finishers, optional HIIT). Sample schedule.

•  Tracking & adjustment — Waist measurement (key for visceral fat), photos, non-scale wins, when/how to tweak calories/steps/protein.

•  Troubleshooting & FAQ — 8 common issues (hunger, slow visible belly changes, social eating, supplements, plateaus, bad days, long-term maintenance, dietary preferences/vegan swaps).

•  4-Week Action Plan + powerful closing — Week-by-week roadmap + motivational close that builds loyalty and encourages reviews/upsells (e.g., your workout programs).