Obesity is one of the major issues of this generation and most of us want to get rid of it. We try a lot of fad diets, weight loss supplements and most of us starve ourselves but still we don’t get the result we expect.
In the past years, I had also been a chubby guy or should I say, “AN ELEPHANT”, lol.
In this article, I would share some tips from my fat loss journey. Just spare some of your time and read all the tips carefully if you really want to lose weight.
Some common misconceptions we all have when it comes to losing fats.
Eating fats makes you fat.
Egg yolk must be eliminated.
Intense cardio burns fats. (It does, but only cardio is not enough)
Firstly, let me clear out the misconceptions mentioned above.
Eating fats makes you fat
Like other nutrients, fats are also important for our body and its deficiency can be harmful. As fats provide more energy than other macro-nutrients so cutting it out can never be a good idea. Instead, you can switch to some healthy fats like olive oil, avocado oil, nuts etc.
Egg yolk must be eliminated
Eggs are considered one of the best foods for weight loss as it is low in calories and gives us the feeling of fullness for a long time. Most of the nutrients, including about half of an egg’s protein, are found in the yolk. Egg yolk contains vitamins A, D, E and K along with omega-3 fats. So, eliminating the yolk can never be a good idea.
Intense cardio burns fats
No doubt, cardio helps a lot in weight loss but it's not the only activity that can help you slim down. "Strength training builds lean muscle mass, which both increases your metabolism and decreases fat," says celebrity trainer Elizabeth Hendrix Burwell, co-owner of High Performance Gym. The more muscles you build, the more calories you burn on a day-to-day basis. So, cardio is good but strength training is better.
Here are some easy steps you can follow to lose weight.
Calculate your BMI
First thing first, you must know your BMI to know how much your average weight should be. You can use the TDEE calculator to calculate your BMI (Body Mass Index). This tool calculates your BMI and gives an idea of how much calories should be consumed daily.
Calorie Deficit
You can go on a calorie deficit by consuming 500 calories less than your maintaining calories according to your daily activity. For this, you can simply calculate the calories in your meal (don’t forget to calculate the calories in cooking oil and condiments).
Go easy on Carbs
When we consume Carbohydrates, they convert themselves into glucose which is the main human fuel. Some glucose is used right away, some is stored as glycogen and left over glucose is converted to fat.
The excess intake of Carbohydrates are changed to fats, which may lead to an increase in body fats, excess weight and obesity. I would suggest cutting carbs from your diet for a time limit, this may force the body to use the stored fats as fuel.
Eat more vegetables
Vegetables fill you without making you fat. I would suggest to eat no-starchy vegetables which are cabbage, cauliflower, spinach, broccoli etc; instead of starchy vegetables like corn, potato, peas and pumpkin.
Above all, remember one thing, “Green is Queen”.
Drink plenty of water
Water is 100% calorie-free and gives the feeling of fullness. It is a natural appetite suppressant and should be consumed before meal to avoid overeating.
When body is dehydrated, it cannot remove waste correctly and can also cause constipation. Staying hydrated is a good way to avoid retaining waste, which may add some extra weight to the body.
Hit the gym (or at least do basic exercises at home)
Daily exercise keeps you fit and strong. As I mentioned above, “The more muscles you build, the more calories you burn on a day-to-day basis”. If you cannot go to the gym, a 10-15 mins exercise at home can also do wonders. I would suggest going to the gym with a friend or two.
You don't need motivation if you really want to do something.
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