Fat Loss/weight loss tricks

 

Fat Loss/weight loss tricks

Nowadays body fat is a main issue in between all age groups. It's all because of our unhealthy lifestyle and we are ignoring this thing daily by knowing all the facts and consequences we're going to face in the future. 

The several unhealthy lifestyles things are:-

1. Unhealthy Food Choices

2. Laziness

3. Not getting enough sleep

4. Stress

5. More excuses

These things are so bad for us that we have to take care of them and improve our lifestyles by taking these steps into our daily life routine and the main questions that arise in our mind are how can we deal with it.

Here's some point where you can take care of your body and reduce your body fat quickly.

1. Take a calories deficit diet

 

 A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it. 

Your body needs calories just to operate — to keep your heart beating and your lungs breathing, but how much? 

To calculate your calorie intake you have to note down your Age, weight, height, and body weight percentage.

BMR for men

1. BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

2. BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) - (5 × age) + 5

BMR for women

1. BMR (metric) = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

2. BMR (imperial) = (4.536 × weight in pounds) + (15.88 × height in inches) - (5 × age) - 161

Sounds like too much calculation?

Yes, you have an alternative. You can check your BMR in any app or any BMR Calculator

By adjusting your activity level just calculate your BMR and go for a 200-300 calorie deficit diet.

 2.  Food references

Food is an essential need of your body don't eat less eat right. You have to check all the macronutrients. Go for low carbs and high-protein food. Here I am adding some healthy food for weight loss you can add to your meal plan without any hesitation. 

 1. Low carbs fruits

 2. Eggs

 3. Lean Chicken breast and lean beef

 4. Green vegetables

 5. Soup

 6. Yogurt

 7. Nuts

 8. Beans

 9. Pulses

10. Whole grain food

11. Avocados

12. Apple cider vinegar

13. Coconut oil

All these Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn

Different types of foods/beverages you have to avoid during fat-loss period

1. Milk

2. Sugar

3. Fast foods

4. Fried Food

5. Alcohol

6. Meal

7. Soft drinks

8. Packed food 

9. Plain flour (maida)

10. Candy

11. White bread

12. Fruits juices

3. Workout

Workout plays the main role in the fat loss/ weight loss period.  Some of you will believe that doing cardio is more effective than weight training but that's not the truth.

You have to indulge more in Strength/Weight training sessions than cardio and be patient

Some workout tricks for fat/weight loss are

1 Do weight training instead of cardio it will help in building muscle  and more fat loss

2. Add cardio after your workout 2-3 days per week.

3. Add HIIT training sessions after weight training 1-2 days per week

4. Train your abs 2-3 days per week

5. Lift heavy and do more repetitions

6. Stay motivated 

Strict to your plans and see the results in no time

4. General health Supplements

Broadly speaking there are 4 types of supplements for fat loss-

* Fat burners

These work by raising body temperature or the heart rate in order to increase the calories spent

by the body. This quickens the rate of fat loss. They may also improve fat metabolization.

* Appetite Suppressants

These work by simply reducing the appetite, making it easier to diet.

* Muscle Builders

These are the vast class of supplements that help build muscle. As we have previously

established the higher the level of muscle mass, the higher the BMR, which leads to faster fat

loss. All the supplements in the general health and workout nutrition section will help in this

process.

* Nutrient Repartitioning agents.

These supplements ensure that nutrition is delivered to the muscles first and fat is used for

energy first. This allows nutrition to be redistributed from fat to muscle. They work by increasing

insulin sensitivity and reducing either cortisol levels or increasing testosterone or growth

hormone.

Here are some supplements you can take:-

1. Green Tea 

Green tea is a fantastic source of antioxidants that also raise the metabolism and increase

thermogenesis. It reverses aging by reducing free radical accumulation. It aids in fat loss and suppresses

the appetite. It also helps cardiovascular health and the lipid profile. It works as a detoxifying agent. 

2-3 cups per day

2. Garcinia Cambogia/HCA (hydroxy citric acid)

It is a good natural source of HCA. HCA interferes with the process of fat creation and slows down the

creation of glucose. In addition, it helps suppress the appetite.

 500-1500mg/day before meals

3. Fish oil

Fish oil is a rich source of Omega 3 fatty acids, which play a huge role in managing blood sugar, fat

metabolization, testosterone sensitivity and secretion, and fighting inflammation. It is one of the few

thoroughly proven supplements for general health. It also lowers blood pressure, reduces triglycerides,

slows the development of plaque in the arteries, reduces the chance of abnormal heart rhythm, and

reduces the likelihood of heart attack and stroke.

3-6 g per day

4. L- Carnitine

This is a relative of amino acids and works in two ways. First, it assists in the breakdown of fat cells,

making the process easier. Second, it helps bring the fat to the muscle cells to be converted into energy,

thereby increasing aerobic capacity, and resulting in an increased ability to exercise. This can also lead to

greater fat loss. In order to take advantage of its fat-burning effects, many people take a second dose

upon waking as well.

 1000-2000mg/day before workout

So these are some fat loss supplements you can take for better results.

Follow these steps strictly for fat loss.

Thank you,

Dev Prankish.

Certified Nutritionist and supplementations

Advisor 

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For more information about this 

Dm or mail on the following address

Phone :- 7018267375/9736111877

Email :- rajputprankish@gmail.com

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