Did anybody say Cheese Burst Pizza? I am coming right up!! But what about that trim mid-section? How do I keep myself fit without compromising on my favorite foods? These are some queries that people have about weight management. Everyone wants to know how to lose fat fast without fasting and exercising. If you are on the same page, here is Dt. Saloni Arora, Nutritionist and Lifestyle Coach sharing some hacks to lose fat without losing muscle.
What is fat?
Fat: It's the stuff that gives a cheesecake its creaminess and burger its lusciousness. In the right places and the right amounts, fat is the stuff that makes life more interesting & happier, isn’t it? . But when it comes to crashing on the beltline, it's time to start thinking about how to lose fat. Not losing weight exactly, but burning off the soft, jiggly stuff and replacing it with lean muscle. Too much fat isn't just an overlook issue, it's a health issue for the matter of fact. Fat on the body not only affects your appearance but also your lifestyle & your organs.
So, how can I lose fat & keep it off forever?
We often hear that you need to diet to lose fat but what kind of diet? What kind of routine should we follow? What is the magic hack?
Well, the answer to the most asked question is here,
Most people start their weight loss regime but can’t continue for long, and that’s the major reason most people find it difficult to lose fat. It doesn’t matter how perfect the diet is but how dedicated it is to follow it.
Also Read: Here Is The Ultimate Detailed Guide To Burn Belly Fat in Just 4 Weeks By Fitness Expert
Hack To Lose Fat and Keep It Off Forever
Be Consistent
Consistency is the basis of fat-loss. If you’re not consistent it is impossible to lose fat. Nothing can replace consistency. No matter what kind of diet you follow, what matters is how consistent & dedicated you are towards your healthy lifestyle.
When you think of a ‘diet’ we mostly think of names which is complicated, exotic, and heavy on the pocket, but it doesn’t have to be that way. In expert’s opinion, the most sustainable diet plan is, the plan, which is easy to stick on, easy to sustain like your basic homemade & local food. It can be desi punjabi food like rajma chawal, makki ki roti & saag etc. or healthy south Indian food like dosa, idlis, etc. The goal is to enjoy everything in moderation & get back on track every single time!
Now, the question arises, how can we lose fat with diet alone? Well here’s where science comes in action. Through calorie deficit.
What are calories & calorie deficit?
Calories are the units of energy you get from foods and beverages, and when you consume fewer calories than you burn, you achieve a calorie deficit.
What is a calorie deficit?
If you take in fewer calories than your body needs to perform all its necessary functions, you create a calorie deficit for weight loss. Let us break this down for you. For example, if you use 1800 calories today but only intake 1,600, you have a deficit of two hundred calories.
- When a calorie deficit exists, your body gets energy or fuel from stored fat. In this case, stored fat is stored energy. Your body can use it to keep moving instead of using energy from food.
- If you provide your body fewer calories than you burn, you lose fat. Simple right?
Sticking to calorie deficit diet consistently will result in Fat loss .
Also Read: Can Very Low Calorie Diet Aid Weight Loss? Expert Answers
What else should we do in order to lose fat apart from calorie deficit ?
Stress Management: In today’s era stress has become so prevalent that we need ways to manage it, the number one tip I want to give us, meditate 20 mins daily, this tip is a game changer, try sitting under the sun just for 5 minutes every day, take our time to spend with your loved ones. Take deep breaths. Journal your day.
Indulge in some sort of physical activities 4-5x a week : We already know the benefits of exercising & keeping our body active, this habit not only keeps you fir but also keeps all your organs going in the right pace & on the right track! It also helps our body kick start the metabolism process
Sleep 7-8 hours a daily: You might’ve experienced sleepless nights, which the next day gives you weight gain, why? , taking a 7-8 hours of sleep is essential not only for your brain health but all your organs need rest which is why sleep plays a vital role in your fat loss & other health markers. Sleeping amp ups your metabolism, will also help your muscles recover body from the daily pressure & stress that we put & also rejuvenate our body.
Hydration: We already are aware of how important water is to our body . 60-80 % of our body is made up water & hence keeping our hydration in check becomes important. Apart from this, water is also important for metabolism, brain functioning & overall health. So, drinking at least 3-4 liters or more depending upon your height, weight etc., of water daily is essential for us.
Also Read: Are You Drinking Enough Water? Know How Much Water To Drink In A Day
Conclusion
Maintaining a sustainable calorie deficit + the tips we have mentioned above will help you lose fat & you will be able to keep that fat off forever. Always remember, long term relationship is one of the best ones. If it isn’t long term, it isn’t really made for you. Develop sustainable habits , this way, you and your body will live happily ever after.
Image credits- freepik