Simple Plan and Exercises For Fat Loss

Start right now

Focus on calories

know they need to measure to be accurate

know they need to do more than just exercise to lose fat

Understand if they’re not losing, they’re eating too many calories

I want to start off by saying those who are just getting started and wanting to maximise their fat loss results, I recommend you to track count the calories of all the foods you eat. Because we know fat loss can only occur by being in a calorie deficit.

Tracking/counting your calories is one of the best ways to learn and memorise calories and portion sizes of the foods you eat. It is also the only way to know if you’re in a calorie deficit or not.

There will eventually come a time in your fitness career, where you will not only focus on fat loss, but actually maintaining a healthy body or even going for a lean bulk phase. At this point calorie counting isn’t necessary for most people.

Even if you’re at that point, and feel as if you don’t need to track calorie anymore, habits then become important to ensure you maintain the physique you’ve built for yourself.

Having the right approach is the difference to you achieving or not achieving your goals.

It’s easy to drop weight fast, but fat loss isn’t as easy, takes a little more time, consistency and patience.

Adhering to a lifestyle change opposed to making assumptions and choosing “quick fixes” that waste your time.

Remember exercise alone won’t make you lose weight. Exercise helps with burning additional calories, helping towards a calorie deficit.
However, NEAT (None Exercise Activity Thermogenesis) can equate to more calorie burn throughout the day than a single workout.

Just because you might now be exercising doesn’t mean you’re burning more calories. In fact if you become more sedentary due to feeling sore after working out, you could be burning less calories than you usually would be, because you’re now no longer active throughout the day.

Habits for Fats Loss

Never Miss Twice

It’s okay to have a fun meal just don’t miss a healthy meal twice.

Protein and Veggies

When in doubt, you can never go wrong with choosing protein and veggies

Smart Snacking

keep snacking to a minimum and make it fruit or lean protein.

The One Plate Rule

At a buffet or party? have what you want but make it fit on one plate.

Best Food for Fat Loss

Spinach

Eggs

Oatmeal

Whey

Green Tea

Salmon

Broccoli

Green beans

cabbage

Brussel Sprouts

Cucumber

Garlic

Popcorn

Chili peppers

Apple Cider Vinger

Cumin seeds

Berries

Legumes

Dark leafy greens

Coffee

Spices

Tips For Fat Loss

Calculate your BMR and a 300 calorie deficit.

Control your craving

Limit snacking to 1-2 times a day

Stop having liquid calories

Aim to eat more protein in every meal

Stock up on veggies

Drink more water every day

More than 7 hours of sleep

No fast foods

Consistency and patience

Details:

When trying to lose fat, simply doing specific things more will be very beneficial along the way. Here are 4 things you would try to do more to make more fat loss progress.

MORE INTENSITY: During a fat loss phase, the main goal in terms of lifting should be to maintain strength. You can do this by focusing more on heavy lifting for lower reps.

MORE PROTEIN: Normally in a fat loss phase, you clean you my protein intake to be a little higher to ensure you maintain muscle. Aim for 1-1.2g per pound of bodyweight.

MORE WATER: You need to drink plenty of water. Doing so will help aid in muscle recovery and also aid indigestion. Aim to drink 2/3 of your body weight (lbs) in ounces.

MORE SLEEP: Sleep is vital. If you don’t sleep enough, you’re decreasing the time for your muscles to recover. Try to get 7-9 hours/night.

Why You're Not Losing Fat

Not getting enough sleep

Not drinking enough water

Not eating enough protein

overdoing your cardio training

Adding too many oils dressings

Eating too many healthy foods

Having no clue of your calorie intake

Not having the patience

Food to Avoid When Trying to Fat Loss

French fries potato chips

Sugary drinks

White bread

Candy bars

Most fruit juices

Pastries, cookies and cakes

Alcohol [specially beer]

Ice cream

Pizza

High calorie coffee drinks

Foods high in added sugar

Processed junk foods

Refined flour

Cheese

Diet plan to stay in shape

Breakfast should be calorie-dense. For breakfast eggs or tofu are the best source of protein as they’re fast-absorbing. But don’t consume more than 2 to 3 whole eggs in a day. Both can be taken with 2 to 3 slices for brown bread.

For lunch have 150gm of grilled chicken/ grilled paneer with 200gm of rice or 2 to 3 chappatis.

For mid-day snack have 30 to 40 gm of oats with 10 to 15gm of peanut butter.

For dinner have 150gm of grilled fish or chicken or 200gm of soya or black chickpeas with 200gm rice or 2 to 3 chappatis.

Also have loads of salad before and in between your lunch or dinner. This is a good source of fiber essential for your body.

You can also have 200gms of yoghurt anytime during the day.

5 effective fat burning exercises you can do at home

You don’t really need that heavy gym equipment to keep you fit. Here are five easy exercises you can perform daily at home for 30 minutes to help you stay in shape. Home workouts have become are the new normal. While most of us have got gym equipment at home and work out with the help of this equipment. You don’t really need to burn a hole in your pocket by investing in those expensive treadmill and weightlifting machines. Doctor and fitness enthusiast Hanaan Choudhary shares his 30-minute HIIT (High-intensity interval training) cardio workout session without the help of any gym equipment. All you need is a yoga mat and some space in your home to perform these exercises that will help you stay in shape. This workout is designed to focus more on the lower body and core as it’s mostly ignored while being at home.

Knee down pushups

Get in a position of a regular pushup and perform the pushup. Once you’re back to the starting position kick your knee towards your core and squeeze the core or abs.

Benefit: Works on your chest, back, and triceps. The knee up movement with help u develop the core muscles.

Star jumps

Star jumps are a type of plyometric exercise that is used to increase the strength and endurance of your body.

Squat down low, and place your hands on your feet. And then you explode up like a star. While doing it, keep your head up and back straight.

Benefit: Star jumps work on your hamstring, glutes, shoulders, and quads. It helps in fat burning and enhances neuromuscular coordination. It is a great way to build your lower body.

Jumping lunges

Put your left or right leg back, and keep it on your toes. Make sure your body is straight. And then you dip down and bring the feet together. Repeat it with the other leg.

Benefit: This not only helps in building your glutes but is also an excellent cardiovascular exercise. This exercise also targets the quadriceps, hamstrings, hip flexors,s, and calves.

Single leg hip thrust

Start with the back, and keep your hands down by your sides to maintain the balance. The next step is to raise one leg and keep it raised, throughout the entire set of reps that you do on the alternate leg. You also need to raise your hips while performing this.

Benefit: This helps in getting you a toned hip. It also targets your hamstring and abs.

Cross lunge combo

Take a big step forward across your body and lower yourself into a lunge as low as the floor. Repeat it from the other side. To make it a little harder add a reverse lunge.

Benefit: Works on your glutes and hamstring.

Note: You can rest for not more than a minute once you are done with 5 exercises. One set will last for ten minutes which makes it a thirty-minute workout.