Tips for fat loss
Hello, today I talk about the most demanding question in the fitness industry is how to fat loss.
All believe that if we were obese, we would eat less and workout more. But that is not the right way, most people would lose weight easily.
If you are also gaining weight and you are not losing weight even after exercise than there is some deficiency. this does not mean that you should eat less or exercise more. this means that you need to make the minor and necessary change in your lifestyle
Most of the people facing the issue of our body like that tension, irritation, comfortless etc. But today I give simple technics about fat loss in a simple way and understand to all.
‘Fat Loss’ can be about reducing body fat, The goal of Fat Loss is to reduce body weight in the form of body fat.
Loss in inches is the biggest indicator of reduced body fat. In the case of fat loss
- Maximum fat loss and minimum muscle loss
- Bodyweight decreases.
- There is always some muscle loss along with fat loss.
- The goal is maximum fat loss and minimum muscle loss.
- The results in fat loss can be seen much earlier in terms of muscle gain.
- Fat loss does not have to stop for muscle growth and “hypertrophy”.
- Inch loss always higher than weight loss.
Scientific Tips For Fat Loss
1. Make A Plan
if you do not plan to lose weight, you will never lose weight. Make a goal of how much weight can you lose in how many days. Let’s focus on how we can accomplish that and take care not to get yourself in trouble.
2. Don’t Eat Snacks
Many people will eat more food and snacks too. If you have a habit of eating snacks every minute then eat food a little quantity because the more you eat, the more calories increase in the body.
3. Know-How Much You Eat
many people just eat all day and they do not know how much food they eat. keep maintaining a book of how much food you eat throughout all-day.
4. Weight Training
In fat loss weight training is the most important factor because More microtrauma leads to more “afterburn” after weight training and therefore higher fat loss
The number of calories you burn during exercise depends on your body and the intensity of your workout.
In short, weight training workout periods burns more calories than cardio workout training.
5. Reducing Carbohydrates
The total amount of carbohydrates in the diet is low and the amount of carbohydrates in each meal should also below.
Carbohydrate intake should be low to moderate in breakfast, low in lunch, they need to be very low in evening meal because the BMR of the body decreases till night and the energy requirement is also very low as the physical activity at night is very low.
6. Eat Fat, Fibres, Vegetables
Sources of fats are Butter, ghee, oils and fats in plant and animal foods. fruits and vegetables are a huge range of vitamins, minerals and fibres.
7. Reducing Sugar Level
Because a high intake of sugar increases the amount of fat and obesity. If you are serious, you need to reduce the amount of sugar in your diet and it is very important to do.
Excessive intake of sugar is the cause of type 2 diabetes, heart disease and obesity.
8. Drink Water
Water is the main important part of the body. Help deliver oxygen all over the body. It regulates our internal body temperature and the body needs 4 to 5 litres of water daily.
Sleep is the most important factor in fat loss. You need 6 to 8 hours of sleep during the day because at night when your body is relaxed, the body’s calorie-burning process continues.
It is important to set regular bedtimes to help you have a healthy sleep Time
you need to pay attention to the fact that your caffeine intake should be low before bedtime and reduce your use of electronic devices.
10. Intermittent Fasting
A lot of people eat two or three-time meal a day, they should fast in 1 day a week. Because it is a greater technique that can help you lose weight comfortably.
11. Protein Shake
Many people cannot get the right amount of protein in their food, then they should drink a protein shake. it is considered appropriate to consume twice as much protein as weight.
12. Cheat The Day
Eating a strict diet can be overwhelming for both your mind and your body. That’s why you can eat out once a week to stay a successful diet. Doing so help you to be satisfied and to follow your diet better
13. Variety Of Workout
Do many exercises in one day with a different type of exercise like cardio treadmill, dumbbell circuits, stretching etc. This will help you burn more calories and help you lose fat
14. Eat Protein
Protein builds muscle and burns fats also fulfil your stomachSources of protein are mainly meat, fish, poultry and cheese, some milk and yoghurt. excessive intake of protein can increase the risk of losing belly fat.
Increasing the amount of protein in your diet chart can reduce hunger and save muscle by reducing calories
Most people get protein from your diet. however, for those who do not have a good diet, whey protein is an effective way to increase their intake of protein supplements.
Each person’s total need for carbohydrates, proteins and fats will be different. To plan a proper diet, nutritionists need to measure based on these factors such as,
- Current Body Composition
- Fitness Goals to achieve
- Exercise schedule and training intensity
- Previous History
- Medical Problems
Green tea, Black coffee, lemon tea, Apple cider vinegar, Avoid junk food, fatty food, limited salt helps in fat loss.
There are many options available here to lose excess fat and improve your health.
Adding some healthy habits to your daily life and making changes in your diet can make Bigg differences. Even minor changes in your lifestyle can affect fat loss
Combine these simple tricks with nutrition, proper diet and active lifestyle to stimulate fat reduction and improve the overall health