9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert
Do you want to get a jump start on your weight loss this month? It may be as simple as incorporating a few simple rules into your diet. Lauren Gleisberg is a fitness enthusiast and coach who specializes in "helping women achieve a fit and lean body through weight training and ultimately boosting their self-confidence and overall happiness," she writes in her website bio. In a new post, she maintains that there are only three things you need to do in order to lose weight in a month. "If I wanted to drop body fat over the next 30 days, this is exactly what I would eat," she says in the Instagram post. She also offers other tips in more of her social media posts.
Amp Up Your Protein Intake
Firstly, she recommends amping up your protein intake to 130 grams of protein per day. "Protein is the most satiating macronutrient, meaning it's going to keep you feeling full. It is also the macro that will promote fat loss and weight loss. In a calorie deficit, eating enough protein is even more important to prevent burning off your hard-earned muscle," she writes in her post.
Fuel Up with High Volume Foods
Next, she recommends fueling up with voluminous foods. "This is often overlooked! This is what will help you feel full & satisfied without going over your target calories to remain in your deficit (the only way our body burns fat)," she writes. "Low volume = nuts, cheese, peanut butter," while "High volume = salad, bell peppers, cucumbers, watermelon."
Stay in a Calorie Deficit
Finally, she says she should make sure to stay Within a calorie deficit. "It has to make a list bc our ability to maintain a calorie deficit is the deciding factor as to whether we will lose weight over the 30-day period. Basically, this means we consume less than we burn. It doesn't have to be bland or boring. I LOVE what I eat even in a calorie deficit when fat loss is my goal," she writes.
Short Rest Times While Weight Training
In another post, she reveals a few more tips to burn fat first. In terms of exercise, she suggests "short rest times while weight training." Why? Weight training is still the best workout, even in a fat-loss phase. I suggest keeping rests short. This will help you achieve your goal of losing fat by keeping your heart rate elevated so that you can burn more calories.
Steady State Zone 2 Cardio
Next, she recommends steady state zone 2 cardio. "Add in a bit more cardio if fat loss is your goal. It doesn't have to be intense, HIIT or running. A walk is great. A weighted vest is amazing. This isn't too much for your muscles or joints, yet it's great for fat burning!" she says.
Hydrate
Some more body fat-dropping tips? Make sure to drink enough water, she urges in another post. "Hydration first thing in the AM (water before caffeine!)," she says. According to the 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.
Sleep More
Sleep is also crucial for fat loss, according to Lauren. "Prioritize your sleep… aim for 7-8+ hours," she recommends. 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.
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Walk
And get your steps in. "Walk more: in a parking lot on a work break, around the house, through the neighborhood, etc.," Lauren writes. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.
Get Portion Size and Snacking Under Control
When it comes to diet, she has a few more suggestions. "Curtail late-night snacking; have a food end time if it's helpful," she writes. Also, learn portions! "Understand what 40 grams of carbohydrates of rice looks like, what 25 grams of protein in chicken is, how many grams of fat is in half an avocado… knowledge is power," she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
