Loss your overweight - Best ways
1. Eat the right amount of carbohydrates – When we eat carbohydrates more than what our body can utilize, the excess carbohydrates get converted to fat.
How do we know the amount of carbohydrates we need to eat to lose fat?
It is simple. Just find out of your weight in kilograms and add 10 to it. These are roughly the amount of carbohydrates one should eat to shed extra kilos. For instance, if my weight is 80 kg, I should be eating 80+10 i.e. around 90 grams of carbohydrates per day to lose fat.
How to keep a track of the amount of carbohydrates that we have consumed?
Well, there are a lot of free applications which help you count your macros. Some of the most popular are:
- Healthifyme and
- Myfitnesspal
You can download them on your Smartphone.
Or, you can just Google. You know Google has answers to almost everything. For example, How many carbohydrates are there in 1 chapati? Etc.
Now when I said carbohydrates, I meant complex carbohydrates. Complex carbohydrates are basically whole grains. They are high in fiber and promote reduction of fat. Some of the complex carbohydrates sources are whole wheat, brown rice, oats, sweet potato etc. On the other hand, simple carbohydrates like refined flour, rice, bread, potatoes spike the blood sugar levels and increase fat.
2. Increase the protein intake – Protein not only helps in muscle building but also reduction of fat. Protein has a complex structure. When we eat protein, the body takes time to break it down. As a result, we feel satiated for a longer period of time. This is a great way to reduce the junk food cravings.
How much protein should we eat every day?
If you do not work out, you should still be eating protein (in grams) at least equal to your body weight (in kg).
And, if you workout you should eat double the protein (in grams) equal to your body weight (in kg).
For instance if my weight is 80 kg, I should anyway be eating 80 g of protein per day. And if I workout, I should be eating around 160 g of protein. Some of the best protein sources are eggs, chicken breast, fish, low fat paneer, black beans, chickpeas, black chana, lentils, soy chunks etc.
3. Eating healthy fats is necessary – I have seen people who stop eating healthy fats thinking that it will make them gain weight. No! That’s not true. Remember, good fat cuts the bad fat. Moreover, body requires the daily dose of fatty acids. One should eat around 50-70 grams of healthy fats per day. So make sure you include healthy fats like almonds, cashews, walnuts, peanuts, peanut butter, flax seeds into your diet.
4. Include raw vegetable salad – This is extremely important to cut the lower belly fat. Include at least one serving of raw vegetable salad before lunch/dinner/both. A raw vegetable salad may comprise of carrots, cucumbers, cabbage, beetroots etc. The best time to have a salad is half an hour before a meal.
5. Start using cooking sprays – Since long we have been using too much oil for cooking. When oil burns, it gets converted to bad fat. Using a cooking spray will reduce your daily oil intake significantly. Zero calorie cooking sprays are easily available in the market these days. You can order them online as well.
6. Switch to low fat dairy – The dairy products are loaded with saturated fat. Our body does not need more than 15-20 grams of saturated fat per day. Hence, it is advisable to use low fat versions of milk, curd, cottage cheese and other dairy products.
7. Drink enough water – Practice drinking 3 liters of water. Drink water in between the meals and not with meals. Water keeps the metabolism up which helps in the reduction of fat.
8. Do not skip breakfast – I believe in the studies which suggest that skipping breakfast makes you gain weight. When we skip breakfast, the body craves for more food throughout the day making us eat more than what we should. Why just breakfast, I suggest you not to skip any meals. Starvation isn’t the way to lose weight. Coming back to breakfast, instead of skipping it, keep it heavy and balanced.
9. Sleep well – Science has confirmed time again that lack of proper rest can affect your waistline. Sleep deprivation triggers the brain in such a way that the body craves for more food but then does not process it efficiently. Make sure to have a sound sleep of 7-8 hours.
10. Workout – Regular exercise isn’t necessary but it surely helps speed up the fat loss process. Weight training helps but your focus should be on cardio. You can divide your workout as below:
- First 30 minutes of weight training using light weights and higher rep ranges.
- Last 30 minutes doing cardio and abdominal exercises.
- Make sure you warm up in the beginning.
11. Supplements – The only supplement that you may require in this process is a whey protein isolate. Especially if you are a vegetarian finding it difficult to fulfill your daily protein intake. Whey protein is milk based protein and does not have any side effects. The best time to include it is post workout with water.
12. Junk the junk food – Last but should be first, junk the junk food. All the above points go for a toss if one eats food outside regularly. This is because the outside food is either loaded with salt or sugar. Where salt leads to water retention, sugar is nothing but empty calories.Once in a while is OK but make sure you mostly eat home cooked food.
Even at home one can use healthy alternatives to salt and sugar. Like, instead of the normal salt you can use rock salt or black salt. To fulfill your sugary cravings, you can use natural sweeteners like raw honey, stevia, jaggery, maple syrup etc.
Friends. Apply these easy tips and I assure you will see results coming your way.
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