And What Science Says You Should Do Instead
Summary
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Spot reduction is a myth — belly fat reflects total body fat.•
Protein matters most — timing and meal frequency are minor details.•
Menopause & PCOS are challenges, not curses — both can be managed.•
High protein is safe — even very high intakes don’t damage healthy organs.•
Mindset is everything — fat loss succeeds when it becomes a top priority.This post is a detailed summary of the video “The Fat Burning Expert: The REAL Reason You’re Not Losing Belly Fat (and How To Fix It Fast!)” from The Diary of a CEO featuring nutrition scientist Alan Aragon. It explores why belly fat is so stubborn, how myths about protein and dieting keep people stuck, and what science-backed solutions really work for long-term fat loss and metabolic health. All insights and recommendations are based on Aragon’s expert explanations.
Who is Alan Aragon? Why Should You Listen?
Alan Aragon isn’t your average online guru.
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He’s been in the fitness and nutrition field for 30+ years.
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He’s published over 30 peer-reviewed studies, from meta-analyses to clinical trials.
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He has counseled elite athletes like NBA champion Derek Fisher and tennis legend Pete Sampras.
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He’s a trusted voice for Men’s Health magazine and the author of acclaimed books such as Flexible Dieting.
When Alan speaks, he’s not repeating trends — he’s translating decades of science into practical strategies. Why Belly Fat Won’t Budge
We all ask the same painful question:
“Why won’t my belly fat go away, no matter what I try?”
The truth is uncomfortable but liberating:
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You cannot spot-reduce fat.
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Fat distribution depends on genetics and hormones.
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The only way to shrink belly fat is to reduce total body fat.
That said, what you eat matters:
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Diets high in saturated fat (like fatty cuts of beef or processed meats) promote visceral fat — the dangerous fat stored around organs.
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Replacing them with unsaturated fats — think olive oil, nuts, seeds, avocado — helps reduce this hidden belly risk.
— helps reduce this hidden belly risk. Belly fat is not “special fat.” It’s just the most visible reflection of overall body fat. Protein: The Overlooked Key
Protein myths are everywhere:
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“You need protein right after a workout.”
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“You need six small meals a day.”
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“Too much protein will ruin your kidneys.”
Alan blows these apart with one simple truth:
What matters most is your daily total protein intake.
Recommended ranges:
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Men: 1.6–2.2 g per kg of goal body weight
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Women: 1.6 g per kg, with the option to increase if needed
Example: If your goal weight is 70 kg, aim for 112–154 g protein daily.And the shocking part?
“Even 3–4 g per kg is safe for healthy people — studies show no harm to kidneys, bones, or liver.” – Alan Aragon
Protein helps you:
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Stay full longer
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Preserve lean muscle (your metabolic engine)
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Prevent rebound weight gain after dieting
So, the real reason you’re stuck might not be carbs or sugar — it’s probably not enough protein.
Menopause & PCOS: The Truth vs. The Myths
This is where the conversation got truly surprising.
Menopause
We’ve been told it’s a body-shaping disaster. The reality?
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The largest long-term study (SWAN) shows average fat gain during menopause is just 1.6 kg (3.5 lbs).
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Muscle loss averages 0.2 kg (0.5 lbs).
That’s not trivial, but it’s far from “game over.”
“Women are not doomed to belly fat during menopause. Progress is just slower — not impossible.” – Alan
The strategy:
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Keep protein high
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Manage expectations (½ lb per week fat loss instead of 1 lb)
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Stay active despite challenges like sleep issues or joint pain
PCOS
Polycystic Ovary Syndrome makes fat loss harder due to insulin resistance. But:
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Diet strategies similar to type 2 diabetes management help.
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Reducing carbs (sometimes keto) has restored regular cycles in many cases.
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Main priority remains total fat loss first, carb restriction second.
Both menopause and PCOS are hurdles, not death sentences for fat loss. Fast Fixes vs. Long-Term Wins
We all want the quick fix:
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“How do I lose fat before the wedding?”
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“What’s the fastest way to drop weight?”
Yes, you can:
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Create a 20–40% calorie deficit
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Keep protein high
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Accept some strength loss
But Alan warns:
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Quick fixes = higher rebound risk
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Sustainable fat loss = moderate deficit, consistent training, preserved muscle
Lose slower, but keep your muscle — because muscle is the engine that burns calories. Supplements That Actually Work
The fitness world is flooded with powders and pills. Which ones matter?
Alan’s top 3:
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Multivitamin (basic nutrient insurance)
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Omega-3s (anti-inflammatory, heart and brain benefits)
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Vitamin D3 (especially if you don’t get much sunlight )
)And the star player:
“Creatine is king. It boosts strength, cognition, glucose control, and even joint health.” – Alan
Everything else? Mostly noise.
The Mindset Shift
At the heart of fat loss lies something deeper than macros and calories.
Alan’s words cut through:
“The difference between those who succeed and those who don’t isn’t metabolism. It’s priorities.”
People who transform their bodies treat health like it’s their #1 priority after survival. Those who fail usually rank it below work stress, social outings, or convenience.
The real reason you’re not losing belly fat may not be hormonal or metabolic at all — it might be because your health isn’t truly first on your list. Final Takeaway
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You can’t target belly fat, but you can reduce it by losing overall fat.
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Protein and calorie balance are king.
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Menopause and PCOS make things slower, not impossible.
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Supplements are secondary — creatine and basics are enough.
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Mindset is the real battleground.
If you set the right priorities, balance your calories, and fuel with protein, belly fat has no choice but to go.