It really is not easy to lose your gut, but with hard work, commitment, and consistency, in just 30 days, you can start seeing results. In Part 2 of this article, we’re going to look at specific steps you can take to start getting a better tummy, a toned body, and a healthier lifestyle altogether.
Step 1: Cut Down on Calories
The first and most important step to lose your gut is to create a calorie deficit. This means that you have to consume fewer calories than you burn in a day. This will force your body to use its stored fat as fuel and thus reduce your belly size.
To create a calorie deficit, you have to know how many calories you need to maintain your current weight. This depends on various factors, such as your age, gender, height, weight, and activity level. You can use an online calculator to estimate your daily calorie needs.
Once you know your maintenance calories, you have to subtract 500 calories from it. This will create a moderate deficit that will allow you to lose about one pound of fat per week. For example, if your maintenance calories are 2,000 per day, you have to eat 1,500 calories per day to create a deficit.
To track your calorie intake, you can use an app or a journal. You have to be accurate and honest with yourself and measure everything you eat and drink. You can use a food scale or measuring cups to help you with this.
Step 2: Eat More Protein and Fiber
The next step is to optimize your diet for fat loss and muscle preservation. This means that you have to eat more protein and fiber and fewer carbs and fats.
Protein is essential for building and maintaining muscle mass, which is important for boosting your metabolism and burning more calories. Protein also helps you feel full and satisfied for longer, which prevents overeating and cravings. You should aim for at least 0.8 grams of protein per pound of body weight per day. For example, if you weigh 150 pounds, you should eat at least 120 grams of protein per day.
Some of the best sources of protein are lean meats, eggs, fish, dairy products, tofu, beans, nuts, and seeds.
Fiber is another important nutrient that helps you lose your gut. Fiber is the indigestible part of plant foods that adds bulk to your stool and helps you regulate your digestion. Fiber also helps you feel full and reduces your appetite. You should aim for at least 25 grams of fiber per day.
Some of the best sources of fiber are fruits, vegetables, whole grains, legumes, nuts, and seeds.
On the other hand, carbs and fats are the main sources of energy for your body. However, if you eat too many of them, they can easily be stored as fat in your belly. Therefore, you have to limit your intake of carbs and fats, especially the refined and processed ones.
Some of the worst sources of carbs and fats are sugar-sweetened beverages, candy, pastries, white bread, pasta, rice, potato chips, fried foods, butter, cheese, and oil.
Step 3: Exercise Regularly
The final step to lose your gut is to exercise regularly. Exercise not only burns calories and fat, but also strengthens your muscles, improves your cardiovascular health, and enhances your mood and self-esteem.
You should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This includes activities such as walking, jogging, cycling, swimming, dancing, or playing sports. You can also do high-intensity interval training (HIIT), which involves alternating short bursts of intense exercise with longer periods of rest or low-intensity exercise. HIIT can help you burn more calories and fat in less time than steady-state cardio.
In addition to aerobic exercise, you should also do some resistance training at least twice a week. This includes exercises such as lifting weights, doing push-ups, squats, lunges, or using resistance bands. Resistance training can help you build and maintain muscle mass, which is crucial for keeping your metabolism high and preventing muscle loss.
You can also do some core exercises to strengthen your abdominal muscles, which support your spine and posture. Some of the best core exercises are planks, crunches, leg raises, and twists. However, keep in mind that core exercises alone will not make your gut disappear. You have to combine them with the other steps mentioned above to achieve a flat and toned stomach.
Losing your gut in 30 days is possible, but not easy. You have to follow a balanced and healthy diet, exercise regularly, and be consistent and patient. By doing so, you will not only lose your gut but also improve your overall health and well-being. Remember, you are doing this for yourself, and you deserve to look and feel good. So, don’t give up, and enjoy the journey!