FAT LOSS, THE MOST BUZZING THING AROUND THE NET. DUE TO THE GLOBAL PANDEMIC PEOPLE ALL OVER THE WORLD WERE SHUT INSIDE THEIR HOMES.IT WAS VERY DIFFICULT FOR PEOPLE TO HAVE ANY KIND OF MOTIVATION TO DISCOVER AND LEARN NEW THINGS. AS A RESULT, ACTIVITY LEVEL OF INDIVIDUALS DECLINED GRADUALLY.BUT CALORIC INTAKE DID NOT REDUCE AS PER THE ACTIVITY LEVEL. THIS GAP BETWEEN CALORIC REQUIREMENT AND CALORIC INTAKE KEPT IN INCREASING LEAVING THE BODY IN EXCESS CALORIC SUPPLY WHICH THE BODY STORED AS FUTURE ENERGY RESERVES OR FAT. FAT LOSS CAN BE A TOUGH JOURNEY IF YOU DON'T KEEP THESE THINGS IN MIND.
1] BEING IN A CALORIC DEFICIT- NO MATTER BY WHAT EXTENT YOU INCREASE YOUR ACTIVITY IN ORDER TO GET RID OF SEDENTARY LIFE, A PERSON WILLING TO CUT FAT MUST BE IN CALORIC DEFICIT. THE DEFICIT INITIALLY MUST NOT NECESSARILY BE A MASSIVE ONE. ONE CAN START BEING IN A DEFICIT FOR 150-200 CALORIE DEFICIT AND GRADUALLY INCREASE THE DEFICIT AS THE BODY GETS USE TO THE DEFICIT. ONE MUST ALSO MIND THE DEFICIT MUST BE FROM THE MAINTENANCE CALORIE THAT VARIES FROM EACH PERSON. ONE CAN CALCULATE MAINTENANCE CALORIE ONLINE AND I'LL PUT A LINK FOR CALCULATING.ONE'S DEFICIT MUST BE 150-200 CALORIES FROM MAINTENANCE.
2]INCREASING N.E.A.T- N.E.A.T REFERS TO NON EXERCISE ACTIVITY THERMOGENESIS. THIS CAN BE DONE BY ADDING MINIMAL STEPS BY ADDING A 10 MINUTES WALK AFTER YOUR MEAL. GENERALLY A PERSON HAS 4 MEALS A DAY, AND IF HE WALKS 10 MINUTES AFTER EACH MEAL HE WILL END UP WALKING FOR 40 MINUTES. ANOTHER WAY COULD BE BY DOING SOME HOUSEHOLD CHORES HELPING IN BURNING A FEW ADDITIONAL CALORIES BURNED OVERALL IN THE DAY. ALL THESE MAY SEEM VERY SMALL AND MAY FEEL THESE DOESNOT DO ANYTHING IN ACHIEVING YOUR GOALS, BUT JUST TRY THESE STEPS TO GET THOSE MAGIC RESULTS.
3]DONOT COMPLETELY DEPEND CARDIO AS A FAT LOSS TOOL- CARDIO SHOULD JUST BE USED AS A TOOL TO BURN OFF THOSE EXTRA CALORIES IN THE DAY AND NOT AS THE ONLY WAY TO LOOSE FAT.WEIGHT TRAINING MUST BE THE FIRST PREFERENCE OF EVERY INDIVIDUAL AND CARDIO SHOULD BE DONE ONLY AFTER THE WORKOUT(DOING CARDIO BEFORE WORKOUT DRAINS ALL YOUR ENERGY THAT YOU SHOULD BURN DURING WEIGHT TRAINING). ILL EXPLAIN HOW TO USE CARDIO. LETS ASSUME THAT YOU HAVE EATEN AN ADDITIONAL OF 300 CALORIES OF FOOD IN YOUR MEAL JUST TO FILL YOUR TUMMY, BUT YOU OBVIOUSLY DON'T WANT TO HAVE THOSE EXTRA CALORIES. SO HE/SHE CAN DO A 30 MINUTES CARDIO JUST TO BURN OFF THOSE EXTRA CALORIES.
4}DRINK LOTS OF WATER- WATER IS A GREAT TOOL TO SATISFY YOUR HUNGER AND ALSO GIVE YOU THE SENSE OF YOUR TUMMY BEING FULL. ALSO THERE ARE INNUMERABLE BENEFITS OF DRINKING WATER WE WILL TALK ABOUT ITS BENEFITS IN FAT LOSS. LETS ASSUME OUR STOMACH AS A BALLOON. AS YOU ARE IN A CALORIE DEFICIT THE BALLOON WILL JUST BE FILLED TO 60-70% OF ITS CAPACITY. IF WE START FILLING THE REMAINING WITH WATER THE STOMACH SENDS A SIGNAL TO THE BRAIN SAYING THAT IT HAS REACHED ITS CAPACITY AND IT IS ENOUGH OF EATING GIVING YOU THE FEEL OF A FULL TUMMY. ALSO, WATER CAN BE USED TO INCREASE YOUR APPETITE. LETS CONSIDER THE SAME ASSUMPTION WHERE WE THINK THAT OUR STOMACH IS A BALLOON. AS A PERSON KEEPS ON DRINKING AS MUCH WATER AS HE CAN THROUGHOUT A DAY CONSISTENTLY THE WALLS OF BALLOON STARTS EXPANDING AND NOW IT CAN ACCOMMODATE MORE AMOUNT OF FOOD. NOW YOU CAN ENJOY BIG MEALS.
5}HAVE A CONSTANT TRACK OF WEIGHT - MAKE SURE TO CHECK YOUR WEIGHT AT REGULAR INTERVALS. IT HELPS TO TRACK YOUR PROGRESS AND ALSO MOTIVATES YOU AS THEY ARE A RESULT OF YOUR HARDWORK. TRACKING YOUR WEIGHT AND NOTING THEM IN A DIARY OR NOTES IN YOUR PHONE HELPS YOU ANALYSE AND MAKE MINOR CHANGES IN DIET. INVEST IN A GOOD WEIGHING SCALE. ALTHOUGH, REDUCTION IN WEIGHT IS NOT AN INDICATOR OF FAT LOSS BUT HELPS YOU TO KEEP IN TRACK. DO NOT GET SCARED OR FEEL YOU HAVE CHEATED YOUR MEAL IF YOUR WEIGHT GOES UP AS IT MIGHT HAVE RESULTS OF BLOATING, HIGH CARBOHYDRATES INTAKE THE PREVIOUS DAY, A BIG MEAL IN YOUR PREVIOUS NIGHT, WEIGHING BEFORE SHITTING AND OTHER VARIOUS FACTORS. OTHERS METHODS OF TRACKING YOUR PROGRESS ARE MEASUREMENTS AND PHOTOS. ONE MAY NOT LOOSE WEIGHT EVEN AFTER WEEKS OF HARDWORK BUT HIS BELLY MAY HAVE VANISHED. THIS IS BECAUSE HE MIGHT HAVE GAINED A SIGNIFICANT AMOUNT OF MUSCLES AT THE SAME TIME. SO MEASUREMENTS AND PHOTOS MIGHT SEEM MORE REALISTIC.
6}HAVE MORE CALORIE DENSE FOODS- CALORIE DENSE FOODS ARE THOSE FOODS WHICH HAVE LOW CALORIE FOR A GREATER VOLUME OF FOODS. CONSUMING THESE KINDS OF FOOD WILL HELP AN INDIVIDUAL KEEP FULL FOR A LONGER PERIOD OF TIME WITH MINIMAL QUANTITY OF FOOD. SOME FOODS THAT ARE HIGHLY CALORIC DENSE ARE PUMPKINS, OATS, EGG YOLKS, DIARY ETC. THESE HELPS YOU TO FILL YOUR TUMMY WITH VERY LITTLE CALORIES. ONE MUST ALSO KEEP THE DRESSING ON THESE KINDS OF FOOD. AS MAJORITY OF DRESSING SAUCE AVAILABLE IN MARKET AS FILLED WITH SUGARS WHICH JUST ADDS UPON UNWANTED CALORIES.
7}MEASURE EVERYTHING THAT GOES INTO YOUR BODY-BUY A GOOD QUALITY KITCHEN WEIGHING SCALE. BEFORE YOU COOK ANY MEAL MAKE SURE YOU WEIGH ALL RAW ITEMS AND ENTER IN A FOOD TRACKING APP(MYFITNESSPAL) WHICH GIVES YOU THE NUTRITIONAL INFORMATION OF THE FOOD GOING INSIDE YOUR BODY. IF KITCHEN WEIGHING SCALE SEEMS TOO EXPENSIVE AND IS OFF YOUR BUDGET THEN YOU MAY BUY MEASURING SCALE. THOUGH THEY DOES NOT PROVIDE THE ACCURATE QUANTITY THEY PROVIDE SOME APPROXIMATE VALUES WHICH IS BETTER THAN HAVING NO INFORMATION OF WEIGHTS. IT MAY SEEM A DIFFICULT TASK AT BEGINNING BUT IT IS WORTH IT. ONCE YOU GET AN IDEA OF THE WEIGHT OF FOODS AND THEIR NUTRITIONAL INFORMATION YOU CAN SPEED UP THE PROCESS OF MEAL PREPARATION.
8}FOLLOW INTERMITTENT FASTING- INTERMITTENT FASTING HAS BEEN SCIENTIFICALLY PROVEN TO HAVE INNUMERABLE BENEFITS ON HUMAN BODY. LET US LEAVE ALL THOSE ASIDE AND FOCUS ON THOSE THINGS THAT HELP IN ACHIEVING OUR FITNESS GOALS. AS A NORMAL HUMAN BEING, WE EAT ALL OUR MEALS IN A RATIO ON 1:1, MEANING WE EAT FOR 12 HOURS AND WE FAST FOR 12 HOURS. IN INTERMITTENT.
NOTE:-I AM NOT A CERTIFIED FITNESS EXPERT. I AM A STUDENT SHARING HIS PERSONAL EXPERIMENTS AND RESULTS
