Simple science based tips for Fat Loss

Want to Lose Fat? Here are some simple science based Fat Loss Tips which will help you in achieving your goal to lose fat.

 

1. Eat more soy products: soy is one of the best and cheapest source of complete protein. But here a caveat for males, don’t consume more than 1/4th of your protein requirement from soy as it tends to increase the estrogen levels in many researches. So if your daily protein requirement is 160 gram, you should not consume more than 40 gram of it from soy products.

2. Eat mixture of foods: In vegetarian, most of the foods have incomplete protein. So you should eat mixture of foods like rice with pulses, chapatti with kidney beans, pulses, legumes, so that you can get complete source of protein containing complete amino acids profile.

3. Procure a whey protein if you're unable to fulfil your protein intake from whole foods.

TDEE- total daily energy expenditure

 

So, you fancy losing weight but you are unable to go to gym or maybe you don’t want to look so muscular, your goal is just to shed some fat, stay healthy so you can do your daily activities seamlessly, I got you covered. Here are some simple tips you need to follow in order to achieve your goal.

Eat in calorie deficit

What does that mean? It simply means eating less than your body needs. How can you eat less? Do you need to calculate your maintenance calories?

Well, it’s simple.

Just reduce the portion of food you’re currently eating. For instance, if you’re consuming 3 bread sandwiches in the morning, just reduce it to 1 or 2.

In this way start reducing the amount of food you’re consuming in a day and you’ll automatically fall under calorie deficit.

REMEMBER, if you’re not in a calorie deficit, then the next tips i am going to give you will never work. Eating less(calorie deficit) is the cornerstone of fat loss.

Increase your protein intake

What is protein? how much protein you need in a day? – I’ve already covered this topic in one of my previous blogs, check it out.

Here i am going to tell you that how can you increase your protein intake.

FOR VEGETARIANS:

FOR NON – VEGETARIANS:

Increase the intake of chicken, eggs(only egg white not whole eggs), fish and procure a whey protein if you’re not able to fulfill your protein needs from food.

Increase your activity levels

Exercise and diet go hand in hand. In one of my previous blogs, i elucidated energy balance.

The food you’re consuming in a day is ENERGY IN and if this ENERGY IN will exceed ENERGY OUT, you’ll gain fat.

So, to increase your ENERGY OUT, you’ve to increase your daily activity levels.

Commence with baby steps. Let’s suppose right now your step count in one day is 6000, increase it by 600-1000 per week. There are many other avenues by which you can mount the activity levels like brisk walking, jogging, running or taking part in any of your favorite sports.

Have some cheat meals

Yes have some favorite foods of your once or twice a week. This will help you mentally to stick to your fat loss goal. Even researches have proved that people who take refeeds( cheat meals) can longer adhere to fat loss than who don’t. So, once or twice a week, have a pizza, burger, pancake or anything of your choice but don’t binge eat. For instance, you ate a burger which is fine but you ordered large coca cola, french fries, pizza along with it, that is not at all conducive to your goal. Eat mindfully not mindlessly.

Replace fast food snacks with healthy snacks

If your daily routine is like you eat a packet of chips every evening. Well, time to alter things. Supplant that packet of chips with something fulfilling and nutritious like a peanut butter sandwich, sprouts, mix salad etc.

Packet of chips contain simple carbohydrates( fast digesting) which ain’t fulfilling and you feel hungry even after eating them. While on the other side, a bowl of sprout or mix salad contains complex carbs(slow digesting) and fiber which keeps you fulfilled for along time and you don’t feel hungry after consuming them.

TAKEAWAYS:

Fat loss is more about altering habits rather than altering diet. So, build good eating and exercising habits, apply above provided tips and you’ll certainly achieve your fat loss goal.

So, that’s all about today’s blog. I've explained most of the simple science based fat loss tips for fat loss.

See you all in next blog, till then stay fit, keep exercising and be benevolent towards others.