If you lack the time to do exercise or move around more, you may lose belly fat by following a healthier diet and reducing the calorie intake. According to my internet research you must create a 3,500 calorie deficit to lose a pound (about 454 grams) of fat.
One way to create a calorie deficit is by following an intermittent or an alternate day fasting diet. In a nutshell, this diet involves alternate day fasting, eating very little (400 – 600 calories) on one day followed by eating what you would normally have the next day.
You have to know that sedentary men of ages 19 to 30 need 2,400 to 2,600 calories per day.
Let’s look at the numbers closely.
Some days let’s say you eat 600 calories a day, meaning you have created a 2,000 calories deficit per day, which is equivalent to a fat loss of 260 grams per day.
So if you wanted to lose 2.6 Kg of fat you would need to follow a 20 days alternate fasting diet involving 10 normal eating days (2,600 calories per day) and 10 days eating only 600 calories per day.