Saloni, a Dietitian and Lifestyle coach, gives you a hack which will help you lose your excess weight.
Fat: It’s the stuff that gives ice cream its creaminess and pizza its dreaminess. In the right places and the right amounts, fat is the stuff that makes life worth living. But when your curves start crashing over the bulwark of your beltline, it’s time to start thinking about how to lose fat. Not losing weight per se, but burning off the soft, jiggly stuff and replacing it with firm, lean muscle. Too much fat isn’t just an aesthetic issue, it’s a health issue for the matter of fact.
Most people start their weight loss regime but can’t continue it overall. And that’s the major reason most people find it difficult to lose weight. It doesn’t matter what extent to which you are prepared but how dedicated you are to losing your excess weight.
So? What’s the magic hack with which you can lose fat & keep it of forever?
It’s CONSISTENCY. Nothing can replace consistency. It doesn’t matter if your diet is perfect or not, in the end, what matters is how consistent & dedicated you are towards your healthy lifestyle.
When you think of a “diet” we mostly think of names which are exotic & fancy, but it doesn’t have to be that way, Diet should be something easy to stick on, easy to sustain like your basic ghar ka khana. The idea is to enjoy everything in moderation & get back on track every single time!
How can we lose fat with basic homemade food?
Well, here’s where science comes into 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.
The calories you burn or expend each day — also known as calorie expenditure — include the following three components:
● Resting energy expenditure (REE): REE refers to the calories your body uses at rest for functions that keep you alive, such as breathing and blood circulation.
● Thermic effect of food: This involves the calories your body expends digesting, absorbing, and metabolizing food.
● Activity energy expenditure: This refers to the calories you expend during sports like exercise and non-exercise related activities, including fidgeting and performing household chores.
● If you provide your body with fewer calories than it needs to support these three components of calorie expenditure, you put your body into a calorie deficit. Doing so consistently for lengthy periods results in Fat loss, this concept is called Calorie deficit.
What else should we do to lose fat apart from calorie deficit?
1. Stress Management: In today’s time 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.
2. Indulge in some physical activities 4-5x a week: We already know the benefits of exercising & keeping our body habit, this habit not only keeps you fit but also keeps all your organs going in the right pace & on the right track!
3. Sleep 7-8 hours a daily: You might’ve heard a phrase that “sleepless are more successful,” on contrary sleep is the most essential part of your day, taking 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.
4. Hydration: We are already 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 of water daily is essential for us.
Maintaining easy to stick calorie deficit + the tips I’ve mentioned above will help you lose fat & you will be able to keep that fat off forever.
Always remember, anything short term is never “forever” & everything long term stays with you forever.
