Lose weight fast by understanding how it increases. The fat percentage of our body depends 80% on what we eat and only 20% on how much we exercise. One need not starve himself or herself to lose weight. All you need to do is eat the right food in correct quantity. So here I share with you my 12 tips. 12 easy tips that will help you lose weight effectively.
Lose weight fast by these 12 tips
1. Cut Down Carbs
When we eat carbohydrates more than what our body can utilize, it gets converted to fat. But how do we know how many carbohydrates do have to eat to lose fat? Well, it’s simple. Just find out your weight in kilograms and add 10 to it. These are roughly the amount of carbohydrates that you should be eating per day.
For example if my weight is 80 kg, I should be eating around 80+10 i.e. around 90 grams of carbohydrates to lose fat. The question is how you calculate carbohydrates you can google it , you know google has answers to almost everything. Now, when I say carbohydrates, I mean complex carbohydrates.
Complex carbohydrates are basically whole grains. They are high in fiber and help in reduction of fat.
2. Increase Protein
Protein not only helps in muscle building but also reduction of fat. When we eat protein, the body finds it a little difficult to break it down. So, eating protein keeps us satiated for a longer period of time. And we do not crave for other foods.
Moreover, protein is essential for the daily repair of the body, skin and hair health. So even if you are not working out, you need protein (in grams) equal to your weight in kilograms. For example if my weight is 80 kg, I should be eating around 80 grams of protein per day. And if I am working out, I should be eating double of it.
3. Eat Healthy Fats
I have seen people who stop eating healthy fats like almonds and peanut butter thinking that it will make them gain weight. Well, that is not true. Actually good fat cuts bad fat. Moreover, the body needs daily dose of essential fatty acids. So make sure you eat 50-60 grams of healthy fats every day. It is extremely helpful to cut the lower belly fat. By this you can lose weight fast
4. Use Raw vegetables
A raw vegetable salad may comprise of carrots, cucumbers, cabbage, beetroots etc. Just sprinkle lemon juice on it and it is good to go. You can include it half an hour before lunch,dinner or both. Trust me, you will be surprised to see it’s benefits. By this you can lose weight fast.
5. Use Low fat dairy
Dairy products are loaded with saturated fat. Our body does not require more than 15-20 grams of saturated fat per day. So, it is advisable to use low fat versions of milk, curd, cottage cheese and other dairy products. By this you can lose weight fast.
6. Use Cooking Spray
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. By this you can lose weight fast.
7. Drink Enough Water
Practice drinking 3 liters of water everyday. Make sure to drink water in between the meals and not with meals. Drinking enough water keeps the metabolism up and promotes reduction of fat. By this you can lose weight fast.
8. Don’t Skip Breakfast
Well, some people may disagree but I believe in the studies which suggest that skipping breakfast makes you gain weight. This is because when you skip breakfast, your body craves for food throughout the day. And you actually end up eating more food. Not only this, skipping breakfast has other harmful effects on the body. So instead of skipping the breakfast I would suggest you to keep it heavy and balanced. By this you can lose weight fast
9. Take Good sleep
Science has confirmed time and again that lack of proper rest can affect your waistline. Sleep depriviation affects your brain in such a way that your body craves for more food but does not process it efficiently. So make sure you have a sound sleep of 7-8 hours daily. By this you can lose weight fast.
10. Workout
Regular exercise will speed up the fat loss process. So try to spare at least 30 minutes in the morning or evening to workout. Weight training surely helps but your focus should be on cardio. By this you can lose weight fast. By this you can lose weight fast.
11. Supplement
The only supplement that you may require is a whey protein isolate. Whey protein is a milk based protein. It is safe and does not have any side effects. The best time to have whey protein is post workout with water. However, if you do not workout you can still have whey protein. Specially, if you are a vegetarian finding it difficult to complete your daily protein intake. This will help you lose weight fast.
12. Junk the Junk Food
Well, all the points go for a toss if you are eating junk food regularly. One can not stay on track if he/she eat regularly food outside. This is because the outside food is either loaded with sodium or sugar. Where sodium leads to water retention, sugar is nothing but empty calories. Once in a while is OK but make sure you eat most of the food cooked at home.
Even at home, you can use healthy alternatives to sugar and salt. Like instead of using the normal salt, you can use black salt or rock salt. You can fulfill your sugary cravings by having natural sweeteners like fruits, maple syrup, stevia, jaggery, raw honey etc. So friends, follow these twelve tips and I assure you will see results coming your way. This will help you lose weight fast. This will definately help you in lose weight fast.
One Extra Tip to Lose weight fast
I am going to share with you just one extra tip that will reduce the fat from your body at the fastest rate. Believe me, following this tip can take your weight loss journey to a whole new level.
Let us briefly understand why do we get fat?
When we eat in excess to what our body can utilise, it starts storing the excess in glycogen stores. And when the glycogen stores are full, it starts accumulating it in the form of fat.
So, we will talk about just that one thing which will deplete the glycogen stores and tap the fat. Now, if you are someone who thinks that you have tried almost everything to lose weight fast but this stubborn belly fat is not going off, you should try this.
The best thing about this tip is that it gives fast result, it is very easy to follow and then you need not spend even a single penny.
So what is it?
Well, it is to do cardio in the morning on an empty stomach for just 15 to 20 minutes. That’s all. If you want quick results, get up early in the morning, have a glass of water, get ready and go out for a run.
If you can not run or jog, atleast do brisk walking. If you do not have a park or a place to go nearby, you can even do jumping or skipping at home. The whole idea is to do cardio for just 15 to 20 minutes on an empty stomach.
So how does it help?
In the morning our stomach is empty. All the glycogen stores are almost depleted. To do cardio, our body will need energy but because we have not taken any carbohydrates, it will start utilising fat cells in the body for energy.
And don’t worry that your body will start losing muscle. When we are empty stomach, our body first uses the glycogen stores then it moves on to the fat and then it goes to the muscles. So, 15 to 20 minutes of cardio on an empty
stomach will not make you lose muscles.
Now, when I say empty stomach I mean you can have only water or you can have black coffee without sugar, black tea without sugar, green tea without sugar or the fat cutter drink. Please do not have any kind of carbohydrates.
Doing this cardio session will also kickstart your metabolism. When your metabolism is up, your body will be able to digest food very easily. This will indirectly help you in fat loss.
FAQs:
How to lose weight effectively?
You can lose weight effectively by controlling on your calorie intake and by eating balaced diet along with regular exercise.
What are some common mistakes people make when trying to lose weight?
Some common mistakes include skipping meals, unbalanced diet and not taking exercise regularly.
What foods you should avoid while losing weight?
You should avoid sugary drinks, processed food, fried food and unhealthy snacks.
Its really good for health..thx to you for these precious guideline..
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Maintaining a balanced diet with the right amount of carbohydrates, proteins, and healthy fats is key to losing weight effectively. It’s interesting how complex carbs and proteins play such a crucial role in fat reduction and satiety. Incorporating raw vegetable salads seems like a simple yet powerful way to boost weight loss. How can one ensure they’re getting the right balance of nutrients without overcomplicating their diet? Since long, we have been focusing on the wrong aspects of dieting.
Interesting read! The idea of calculating carbohydrate intake based on weight seems straightforward, but I wonder how accurate it is for everyone. What if someone has a different metabolic rate or lifestyle? Also, the emphasis on complex carbs and protein makes sense, but how do we ensure we’re getting enough variety in our diet? The section on healthy fats was eye-opening—I’ve always avoided them thinking they’d add weight. And salads as a pre-meal trick—definitely trying that! But wouldn’t it depend on the dressing used? What’s your take on balancing all these elements in a daily meal plan? Would love to hear more!
This is an interesting approach to managing weight through diet. I like how it simplifies the process of calculating carbohydrate and protein intake based on body weight. However, I’m curious about the accuracy of the formula for carbohydrates—does it really work for everyone, regardless of activity level or metabolism? Also, the emphasis on complex carbohydrates and healthy fats makes sense, but what about people with dietary restrictions or allergies? I’d love to hear more about how to adapt this plan for different needs. And what’s your take on combining this with exercise—does it make a significant difference? Lastly, the salad tip is great, but do you have any other quick, healthy meal ideas? Would love to hear your thoughts!
Interesting perspective on how carbohydrates, protein, and fats play a role in weight loss. I like how the article breaks it down into simple calculations based on body weight. However, I wonder how accurate the 10-gram addition to body weight is for everyone—do factors like age, metabolism, or activity level play a role here? Also, the emphasis on complex carbohydrates and whole grains makes sense, but what about people who follow low-carb diets like keto? How does this apply to them? I’m curious about the claim that good fats cut bad fats—is there scientific evidence to support this? Lastly, the raw vegetable salad tip seems practical, but how effective is it really for weight loss compared to other dietary changes? Do you think this approach is sustainable in the long term? Would love to hear more details!
Interesting read! I’ve always wondered about the exact balance of carbs, protein, and fats needed for weight loss. The formula of weight in kg + 10 for carbs seems straightforward, but does it account for activity levels or metabolism differences? Also, the emphasis on complex carbs and whole grains makes sense, but what about people with gluten intolerance or other dietary restrictions? The protein recommendation is clear, but how do you ensure you’re getting enough without overdoing it? And the point about healthy fats is spot on—almonds and peanut butter are lifesavers! But how do you measure 50-60 grams of healthy fats daily without it feeling like a chore? Lastly, the raw vegetable salad tip is great, but what dressings or additions would you recommend to keep it exciting? Would love to hear more practical tips!
Interesting perspective on managing carbohydrates and fat loss. The method of calculating carbohydrate intake based on weight seems straightforward, but wouldn’t it vary depending on activity levels and metabolism? The emphasis on complex carbohydrates and protein makes sense, but how does one ensure they’re getting the right balance of macronutrients without overcomplicating meals? The mention of healthy fats is refreshing, as they’re often misunderstood. The salad tip is practical, but wouldn’t it be more effective with some added protein or fat for satiety? How do you handle cravings or plateaus while following this plan? This approach seems sustainable, but I’d love to hear more about long-term results or adjustments needed as weight changes. What’s your take on incorporating intermittent fasting with this method?
Interesting perspective on managing carbohydrate, protein, and fat intake for weight loss. I like how you emphasize the importance of complex carbohydrates and healthy fats, which are often misunderstood. The formula for calculating daily carbohydrate intake based on weight seems straightforward, but I wonder if it applies universally or if individual factors like metabolism and activity level should be considered. Also, the idea that protein keeps us satiated longer is spot on—I’ve noticed that myself. However, doubling protein intake for those who work out might be a bit excessive for some; could there be a more tailored approach? And while raw vegetable salads are great, do you think adding a source of protein or fat to them would enhance their benefits? Overall, this is a practical guide, but I’d love to hear more about how to adjust these recommendations for different lifestyles. What’s your take on balancing these nutrients for someone with a sedentary job?