18 Jan Simple Ways to Lose Your Gut for Good
The main tool that people use to lose weight is the gym. I’m not saying this is wrong, but there are other components to the weight loss game and with a little effort, you can see some serious changes.
I will not be talking about how you need to spend hours on a treadmill to burn excess calories just so you can eat a bag of chips and completely reverse everything you just did. The last thing I want to do is recommend something that most people will try and eventually fail because they “fell off the wagon”.
Do people really “fall off the wagon” because of a lack of discipline? Most would say yes. But I know a ton of people who have a heroic amount of discipline and still “fall of the wagon”.
What I’m getting at here, is it’s not the lack of discipline, but the lack of an appropriate methodology, that causes people to fail in their weight loss or muscle building journey.
I want to talk about simple methods that you can do right now to kick-start your health and wellness journey. But first, let me dig into the problem with using only the gym to lose weight.
TOTAL ENERGY EXPENDITURE OR TEE
Total energy expenditure, or what most people know as calories out, is the amount of energy that your body uses in a day. TEE is defined as:
TEE= Basal metabolic rate + Thermogenic effect of food + Non-exercise activity thermogenesis + Excess post-exercise oxygen consumption + Exercise
The key point of this equation is the exercise is part of total energy expenditure, NOT total energy expenditure. There are 4 more variables involved in the calories out portion. Basal metabolic rate or BMR burns the most calories.
Now that I got that off my chest, let’s talk about some things you can do today.
1. REDUCE CALORIC BEVERAGE CONSUMPTION
The title says it all. Do you drink sodas and fruit juice? That needs to stop! Do you go to Starbucks and order the Grande Caramel Frappuccino? That needs to stop! Do you have a sports drink at the gym because it’s “healthy”? Put it down, it’s loaded with sugar. Removing sneaky calorie-laden drinks from your diet will be the first step in the right direction. For context, a can of regular coke has 150 calories. If you drank 2-3 can a day that’s 300-450 calories! Removing those cans will substantially reduce calorie intake.
2. STOP SNACKING
Are you one of those people who eat breakfast right when they get up and then eats a snack before lunch, then has another snack to hold you off until dinner, then a final snack before they go to sleep? If not, you’re probably close.
In the grand scheme of things, it’s calories in vs. calories out. However, I will say (from my experiences and from what my clients have experienced as well) that snacking seems to actually make me hungrier. There are some underlying reasons why that may be the case but I don’t care to yap about it here. The bottom line is if you’re one of those people who has a snack in between meals, try just eating 3 square meals again and see how you feel. You might find that you’re not as hungry.
3. EAT MORE FIBER
This and #4 are super simple and ubiquitous but I would feel wrong about not including this. Eat more vegetables is what this boils down to! Fiber increases the bulk in your stomach which will increase satiety. Theres going to be a certain point in time where you feel your stomach expand to the point that you don’t want to eat anymore. Eating more fiber does this. What happens when you eat less? You got it. Calorie reduction and weight loss.
3. DRINK WATER
Once again, this is super simple but I have to include this. Sometimes dehydration leads to hunger cues that make you feel like you need to eat something which would be false hunger. To get ahead of this, drink a glass or two of water right when you wake up in the moring and continue throughout the day. You will be shocked as to how full you feel.
These are just a handful of tips to get you going on losing weight and by no means exhaustive. However, sometimes when starting a healthy lifestyle people end up making the entire process a chore for themselves. To reduce that, start slow and go from there. Make it a routine and pretty soon, you’ll be doing this subconsciously and without any effort.