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Fat loss diet-4 Basic workouts-Smart diet

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What is body fat?

Workout

The human body stores unused 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 bodies. Understanding the process of conversion of food is necessary to do so.

How to burn fat?

Burn fat

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 rest periods are the 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 to lose weight which you can try to reach your goal. 

Check these yoga asanas

Understanding Food

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 macronutrients because we eat them in large quantities. Carbohydrates are the main nutrients that provide us with glucose and proteins are the ones that replenish our muscles. Fats help us absorb other nutrients like vitamins etc. 
 
Our body breaks down every macronutrient differently at different times in the 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 get easily digested and converts to glucose. Complex carbohydrates are those which take more time to digest. 
 
Now, your approach should be towards complex carbohydrates because the one which does not convert to glucose fast gives you energy throughout the day, hence the energy is converted to fats. 
 
Choose a diet that has the majority of its carbohydrates as complex carbs and very less of simple carbs. 
 
Check out about Simple carbs vs Complex carbs.
 
Protein: Proteins are essential nutrients that are one of the building blocks of the body’s tissues and can also serve as a fuel source when required. An increase in protein is necessary for muscle growth.
 
Fat: These are esters 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 that 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, and Magnesium are some of the vitamins that increase our metabolism and hence promote weight loss.
 
Having such vitamin-rich foods in the diet helps us tremendously. 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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