How To Lose Fat
Many of us must have taken NEW YEAR RESOLUTION ‘TO STAY FIT AND HEALTHY’ and to ‘LOSE SOME WEIGHT’.
First of all from now onwards let’s not say losing weight but say losing fat. When it comes losing weight, your number one goal should always be to drop body fat and not just weight alone.
The reason is simple if you lose 10 kgs, and out of those 10 kilos, 6 kilos happens to be muscle. And if you lose too much muscle, then your Basal Metabolic Rate(BMR is your body’s ability to burn calories at rest) slows down. And your body Sag and start looking old.
So, during our journey, our main objective should always be not only to preserve as much as muscle as we can but actually look to put on as much muscle as we can.
Below is the set of guidelines I recommend you to follow for optimal Fat Loss when it comes to food:
Aim for about 2 Grams of Protein per Kilo of Body Weight, if your intensity of training is high, Otherwise ensure intake of 1-1.5 gm of protein /per kg of your weight.
- Same for your Carbohydrates, start at about 1.5-2 Grams per Kilo of Body Weight.
- With your Fats, start at about 0.5 Grams per Kilo of Body Weight.
- The above numbers are just a “rough” guide to starting your journey with. Once you have got your training going full throttle, see how everything is going, and adjust things accordingly. Word of advice, always play with your Fat and Carbohydrate Macros, and very rarely touching your Protein, unless doing a specific dieting protocol
- As far as your green vegetables go, don’t worry about weighing those, just eat as many greens as you can. When I say greens, everything is a go except corn, sweet potatoes, and potatoes. As far as other veggies go, eat as many as you can.
- In terms of a number of meals. It doesn’t really matter, whether you consume your food over 3 meals or 6 meals. The key thing here is, to do what works and suits your lifestyle the best. It’s a fallacy to suggest, you need to eat more frequently to speed up your metabolism!
- For your proteins, pick from lean meats and eggs.
- For your carbohydrates, pick from rice, occasional wheat, Oats (other high fiber cereal), Occasional Bread.
- For your fats, cook in Coconut oil wherever possible. Keep your nuts intake to minimum, since it’s very easy to overdo nuts
- Keep your fruit intake to 1 serve of seasonal fruit per day.
- Drink 3 to 5 liters of water per day, dependent on the weather and your activity levels.
- Aim for 7 hours plus per night.
- Avoid simple sugary carbs as much possible. Try limiting your treats to once a week as a reward for being good through the week perhaps.
Now comes, how do we go about it increasing Muscle Mass;
Below are the guidelines for training anyone looking to embark upon or take their Fat Loss to the Next Level.
- Aim for at least 4 X 45 Minute Weight training Exercise Sessions Per Week.
- Try to finish your workouts with 10 Minutes of High-Intensity Interval Cardio.
- Go for walks. There is no limit on how for how long and how often.
- Don’t get carried away with doing tons of aerobics classes. Your aerobics classes like Zumba, Spinning, Dancing, etc must always be secondary to the Weight training
- Cardio alone won’t help you to lose the weight and keep it off.
- Train Heavy and with High Intensity, obviously after you have gone through a proper General Preparation Period
if you implement the above consistently for a 10 to 12 week period of time, you should get some pretty good results. For any clarification, you can get in touch with her directly.
On that note, I wish you all the very best on your journey of Fat Loss, Health, and Fitness.
This article is contributed by Nirupama Sinha. Nirupama Sinha is a dietitian and sports nutritionist and Fitness Consultant..She did her certification from one of most prestigious academy K11 of India and from UK based academy. She is also an expert on our blog expert panel and you can ask her any questions related to your fitness regime, sports diet etc here.