Body Banao

In order to lose fat, people generally compare between diets and lifestyle. However lifestyle modifications are more effective in fat loss as compared to the diets. But this is if you want to retain your body fat levels but not if you want to reduce the levels.

Fat is your body’s emergency fuel. Pushing your body to shed flab is unhealthy in long term. Fat loss should occur quickly. Use these tips to shed flab quickly.

1. Reduce food intake. Begin consuming your body-weight in lbs x 16kcal. Eliminate 500kcal after a week. Restore the balance after a week.

Lost Weight: continue consuming the same number of calories.

No Weight Loss: reduce 500 calories further.

Don’t start on a 2000 calorie diet. Restrict calories only if you don’t lose weight.

2. Protect Muscle. Focus on losing fat, not muscle. Muscle consumes calories, while fat doesn’t. More muscle you carry, higher the calories burnt.

Eat. Fat is an emergency fuel. Your body stores fat & burns muscle if you don’t eat. Don’t go hungry, eat after every 3 hours.

Consume Protein. Eat minimum 1g/lbs protein everyday to help your body build & protect muscle. Consume meat, poultry, fish, eggs or whey per 3 hours.

Increase Strength. If your body-weight is constant & you build muscle, your body fat reduces.

3. Increase Calories Burnt. Increase the calories burnt as compared to those eaten and there will be fat loss, besides improving your health and wellness.

Work out. Tons Choose from various sports: weight lifting, running, strength training, swimming, etc. Anything of your choice.

Move Around. Park at a distance from the entrance, minimize watching TV and playing video games, go for a walk outdoors.

4. Perform Cardio. Cardio helps in quick fat loss and lets you eat more. Use these tips to use cardio effectively.

3 x 30 Mins. Increase your work capacity to 4 x 45 mins/week. Cardio should be done after strength training, to prevent muscle loss.

Medium Intensity. As the aim is fat loss, avoid tiring yourself. Your breathing should be heavier than when you are relaxed but not gasping.

Elliptical Trainer. While the elliptical trainer is good for cardio, you can use other cardio machines.

5. Eat Healthy. Your body tends to store carbs as fat if you eat a lot of them. They also lead to carb cravings. Reduce your carb consumption and increase your fat consumption. It makes your body burn fat as fuel.

Macronutrients. Change to a 45% protein, 20% fat, 35% carb diet.

Veggies. Despite being low in calories, veggies stuff your stomach without increasing weight. Consume spinach, broccoli, asparagus, salad, cabbage, …

Proteins. Eat 1g/lbs protein minimum everyday to develop & keep muscle. Consume meat, poultry, fish, eggs or whey every 3 hours.

Whole Grain Carbs. Reduce your carb consumption. Eat majority of your carbs within 90 mins of exercise & choose whole grain: oats, rice, breads, …

Healthy Fats. Fat satisfies, helping you beat hunger & carb cravings. Equalize your fat consumption: fish oil, saturated fat & olive oil. Avoid trans fats.

Avoid Junk Food. Stop eating junk food & soda. Restrict junk food consumption to once a week & don’t go overboard.

Drink Water. Drink 1 liter/1000 calories burnt. Your body will not retain water if you drink plenty of water.

Fruit. Eating a lot of fruit makes you fat, since your body changes fruit to fat. Restrict fruit consumption to after exercise and take a multivitamin.

6. Eat Same Foods Daily. More varied your diet, less likely you adhere to it. Consuming the same food daily works. It also makes you understand that food is fuel, not pleasure.

Choose many healthy & balanced meals and eat them daily. Alter the meals once you are fed up of them. While it is not fun, it gives results.

7. Remain Motivated. Fix goals & record progress. The weight scale is not a good tool.

Instead choose:

Fat Measurements. Check your body fat every week with the help of a fat caliper.

Pictures. Photograph yourself every 4 weeks.

Blood test. Record health improvements.

Weigh Scale. Use it just once a week.

Keep a training log online. It’ll give you feedback & you will get company in your goal.