If you mention that you want to lose weight, you will find people turn into “health experts”. They have a treasure of tips on losing fat. Right from detox drinks to a special diet of just fruits, or eating fewer carbs to having spicier foods; You will find your fat-loss checklist has some bizarre suggestions. But, does your fat-loss journey have to be so complex? Well, you can take a deep breath and relax, for it is going to be as simple as it can get! Read on to get INFS faculty member and FITTR coach – Praveen Budhrani’s simple fat loss to-do list.
Be on a calorie deficit
Calories are the measure of energy content in a drink or food. To maintain an ideal weight, there should be a balance between your energy intake and energy expenditure. To lose weight, you have to be on a calorie deficit. Being on a calorie deficit means you must consume lesser calories than the number of calories required by your body to maintain the current weight. Generally, the Recommended Dietary Intake (RDA) of calories is 2000 calories a day for women and 2500 calories a day for men.
INFS faculty Praveen, advises targeting a weight loss between 1.5% and 0.5% per kg of body weight per week. It is also important to note that the deficit created should not be too large. A study states that a calorie deficit of 500 to 1000 kilocalories per day should result in a weight loss of one to two pounds per week.
Ensure good protein intake
Certain hormones such as Leptin and Ghrelin are responsible for controlling your hunger and levels of satiety. Optimum protein intake might help you reduce the appetite-stimulating hormone Ghrelin while also boosting the appetite-reducing hormones, namely GLP-1, peptide YY, and cholecystokinin. This in turn cuts down your calorie intake and reduces your cravings.
Praveen recommends protein intake between 1.8 gm and 2.2 gm per kg of lean body mass to ensure quality fat loss. The carbs and fat ratio can be adjusted as per preference, with a minimum fat intake between 0.5 gm and 0.7 gm of lean body mass.
In addition to positively controlling hunger, protein is also believed to help burn more calories by boosting metabolism. This is because protein has a higher thermic effect as compared to carbs and fat.
Embrace strength training
Many people resort to only cardio training when they begin with their fat-loss journey. While any form of exercise is much appreciated to get closer to your fitness goals, it is highly recommended to also include strength training in your routine. Although a cardio programme might help you burn more calories, you must consider strength training too because it helps in maintaining or even building muscle mass.
When you are under a calorie deficit, you might be susceptible to losing some muscle mass. This can be avoided with regular strength training and by progressively lifting heavier every week. You can reasonably overload on calorie deficit, provided that the deficit isn’t too large. Also, when you are even at rest, muscles are the ones that help you burn more calories than other tissues. So, to build those muscles you must embrace strength training.
Focus on NEAT
NEAT or ‘Non-Exercise Activity Thermogenesis’ is one of the most “NEAT” ways to boost fat loss! NEAT is anything that isn’t a structured exercise regime. These are activities that engage us in physical movement. The higher your NEAT levels, the higher is your energy expenditure which helps in fat loss.
There are a number of ways to increase your activity levels. To begin with, you can park your vehicle a little farther from your office or residential building and then take a brisk walk to reach the destination. Taking the stairs while avoiding elevators or lifts is another great option. A conscious effort, in the beginning, can help you build a healthy habit in the long run, leading to an overall active lifestyle.
Incorporate cardio in your routine
As mentioned earlier, cardio training helps burn a lot of calories. While you may hit the gym for cardio, there are other cardio exercises that you may resort to if you aren’t comfortable running or performing HIIT inside four walls. Such exercises include swimming, cycling, jogging, brisk walking and more. These mentioned exercises also burn the most calories. However, for an effective fat loss, it is highly recommended that you perform cardio exercises for three to five days of a week for 30-60 minutes, while also incorporating strength training for two to three days a week.
Stick to this fat-loss to-do list and you will steadily get closer to your fitness goals. In addition to these, you will also have to add a dash of determination to achieve your aim.
Institute of Nutrition and Fitness Sciences (INFS) was established with the intent of providing comprehensive and practical knowledge in Health and Fitness. INFS Nutrition and Training courses are divided into levels so that everyone from a general health enthusiast to someone who wants to build a career in Fitness industry can benefit from them.
For more about INFS Courses, visit us here.