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.

Looking to lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach.

Intermittent Fast and Cut Out Fast Food

The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says.

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Run a Mile a Day and Do 10 Minutes of Ab Work Daily

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Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”

Weigh Yourself Daily

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Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says.

If You Do That, You Will Lose Weight, But Likely Gain It Back

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“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says.

Calorie Deficit with Foods You Enjoy

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“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says.

Work Out Three to Four Times a Week

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“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train.

Walk 30 Minutes a Day

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“Number three, walk 30 minutes every day,” she concludes.

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RDN Says: Thumbs Up

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Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”

💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.

1. 30 Minutes of Exercise Per Day

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

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How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

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3. Add Fiber to Your Diet

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“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

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Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. 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.

5. Hydrate

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“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

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According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.