12 Ways People Actually Lose 30 Pounds Coach Explains
Do you want to lose weight fast – and keep it off? Francisco Torres, AKA the Belly Fat Pro, is a fitness coach who specializes in helping men over 40 lose weight fast. In a recent post, he unveiled a list of 12 easy ways to get the job done. "Here's how to lose 30+ pounds effectively," he writes in the post. "Follow this plan consistently, and you'll get lean fast and for good."
Prioritize Sleep
Number one? Get enough sleep. "Wake up by 6 am, sleep by 9 pm," he says. "Consistent sleep patterns boost fat loss and recovery," Francisco says in his post. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z's is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Just Say No to Alcohol
His second recommendation? No alcohol. "Alcohol adds empty calories and slows fat burning. Messes up with sleep and testosterone," he says.
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Stop Snacking
Many health experts recommend snacking. However, Francisco isn't a big fan of it. "No snacks," he writes. "Stick to meals to avoid mindless eating, added calories and insulin spikes."
No Eating After Dinner
This also includes late night snacking. "Don't eat after dinner," he says. "Late-night eating disrupts fat loss." He recommends that you should avoid eating 2 hours before bed.
RELATED: 12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry
Walk 8,000 Steps Per Day
And, make sure to get your steps in. "Walk 8000 steps daily," he writes. "Regular movement increases calorie burn. Especially important 10/15 min walks after meals." A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.
Keep Your Carb Count Low
While he doesn't recommend a carb-free diet, he does suggest keeping them under control. "Keep carbs under 100g," he writes. "Lower carbs help control insulin and fat storage."
Amp Up Your Protein Intake
Also, amp up your protein intake. "Protein intake at least 150g," he says. "Protein supports muscle growth and keeps you full. Protein is key." According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
RELATED: 10 Warning Signs Your Body Needs More Protein Right Now
Get Your Vitamin D
Don't underestimate the importance of getting your vitamin D. He suggests 30 minutes of sunlight per day. "Sunlight helps regulate your mood and metabolism," he says.
Take a Cold Shower
One unexpected tip? Take a cold shower every morning. "Boosts circulation and wakes you up. Not a miracle, but a good habit to improve mood and energy," he says.
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Hydrate
Hydration is also important. "Drink half your body weight in water," he says. "Staying hydrated aids digestion and energy. It also prevents cravings." According to Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
Lift with Progressive Overload
Strength training is key for building muscle and losing fat. "45-minute lift with progressive overload," he suggests. "Lift heavy to build muscle and burn fat. 3 to 4 days a week is a good sweet spot."
Take Supplements
His last tip is supplementation. He specifically recommends creatine and magnesium. "Creatine monohydrate supports muscle, and magnesium glycinate helps with sleep and relaxation," he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
