Fat loss diet-4 Basic workouts-Smart diet

What is body fat?

Fat loss
Fat loss

The human body stores un-used energy in the form of white cells under the skin or around the organs, which is called fat. When the fat percentage increases above a certain level, we call it obesity. 

To lose fat you need to follow a workout routine with a consistent diet rich in proteins and multivitamins. To maintain a healthy body, you need to cut down junk foods and unhealthy foods.

Check out this blog for negative effects of junk food

Your diet should be consisting of carbs, protein and fats in an appropriate manner so that the body makes its best use. It should also contain all the vitamins from every source. Making use of all that is available to you is a sensible way of living.

So we need to understand the things we have to stop doing in order to maintain our body. Understanding the process of conversion of food is necessary to do so.

How to burn fat?

Squats
Squat

Our body burns fat naturally while we starve and while we sleep. Doing any kind of intense activity empty stomach helps to lose weight easily. These are the few things you can do:

1. Weight training: This is one the most effective type of training which helps to burn fat easily. It increases testosterone levels in the body which helps lose weight.

2. HIIT(High Intensity Interval Training): It is an intense form of exercising the body, which gives out immense transformative results. The exercises are quick and the rest periods are minimum which makes it intense. The overall duration of the workouts ranges from 10 mins to 30 mins.

3. Cardio: Though this kind of exercise focuses on the cardiac muscles(Heart), it also helps to reduce fat and reduce cholesterol. 

4. Yoga workout: Some yoga asanas are designed lose weight which you can try to reach your goal. 

Check these yoga asanas

Understanding Food

Vegetarian diet
Vegetarian food.
You need to have a diet plan for reaching any physique goal. For that, you need to understand macronutrients and micronutrients. 
 
Macro-nutrient: Proteins, Carbohydrates and Fats are called as macronutrients because we eat it in large quantities. Carbohydrates are the main nutrients which provide us glucose and proteins are the ones which replenish our muscles, fats are the ones which help us absorb other nutrients like vitamins etc. 
 
Our body breaks down every macronutrient differently in different times in a day. So, if your focus is on weight loss, you have to make your diet in such a way that it supports your goal instead of making it hard to achieve.
 
Carbohydrates: There are mainly two types of carbohydrates- simple carbohydrates and complex carbohydrates. Simple carbohydrates are those which gets easily digested and converts to glucose. Complex carbohydrates are those which takes more time to digest. 
 
Now, your approach should be towards complex carbohydrates because the one which does not convert to glucose fast give you energy through out the day, hence the energy is converted to fats. 
 
Choose a diet which has majority of its carbohydrates as complex carbs and very less of simple carbs. 
 
 
Protein: Proteins are essential nutrients which are one of the building blocks of body’s tissues and can also serve as a fuel source when required. Increase of protein is necessary for muscle growth.
 
Fat: These are ester of fatty acids, or a mixture of such compounds, most commonly those that occur in living beings or in food and are necessary for building muscle.
 
Micro-nutrient: Vitamins and minerals are the two basic micronutrients our body needs. Vitamins are organic nutrients which can be broken down by heat acid or air, but minerals are inorganic and so cannot be broken down. 
 
Vitamin-B, Vitamin-D, Iron, Vitamin-C, Magnesium are some of the vitamins that increases our metabolism and hence promote weight loss.
 
Having such vitamin rich foods in the diet help us so much. So consider the foods that are tasty as well as healthy.
 

Diet plan for fat loss:

 
Breakfast Lunch Evening snack Dinner In b/w meals (if needed)
Honey(2 spoons) + Luke warm water (1 glass) ( in 20 mins), Oat meal + banana or apple + Green tea or any herbal tea
Veg salad + Brown rice + Dal + Sabji + Onions
Fruit Smoothie or dry fruits + Green tea
2 Roti or chapati + Paneer + Sabji + Dal (if needed)
Veg salad or Protein bars

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