Harness the power of nutrition for effective and sustainable healthy fat loss. Elevate your journey to a healthier you today!
Self-discipline is a pattern of behavior where you choose to do what you know you should do, rather than what you want to do. It’s the inner power that pushes you to get out of bed to exercise rather than sleep in.
When you are consistent in doing the things you know you should do, when you know you should do them.
You will achieve your goals. When you are consistent in doing the things you know you should do, your odds of achieving your healthy fat loss goals will be dramatically increased.
Your self-esteem will soar. Every time you push yourself to do something you know you should do, you are building your self-esteem.
People’s respect for you will grow. This includes everyone from your spouse to your employer who witnesses your efforts.
You will influence the lives of others. Every good and right thing you do influences the lives of those who are watching and can have a ripple effect on future generations
You will see greater success in all areas of your life. Always remember, for every disciplined effort there is a multiple return. Think about it. You will enjoy a more rewarding and satisfying life.
Set Your Weight Loss Target
This approach will allow you to adapt to your new healthy fat loss routine. As you make progress and witness results from these modest goals, your confidence will grow, prompting you to set higher targets for even greater fat loss
For example, your weight is 60 kg, height is 158 cm & age is 28 years. In this example, your BMR should be 1400 KCAL.
If currently, you are doing intensive exercise for at least 20 minutes 1 to 3 times per week then a rough estimate of the number of calories required per day based on your current activity level 1925 kcal/day.
Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week.
Definitely, if you increase your activity levels then you can expect more weight loss per week.
Number Of Servings Per Day
It is essential to realize that not eating will only reduce your metabolism which will in turn hinder the process of losing weight.
Instead, eat 5-6 small meals a day which will keep your digestive system running thus it’ll keep burning calories. Breakfast is the most important meal of the day and you must not skip it.
You notice the days you skip breakfast you will tend to be more hungry all day. Make sure your breakfast is rich in insoluble fibers since they contain almost zero calories.
Understanding Portion Size
Let’s do the math here. Say you’re asked to leave 25% of your food on the plate and just eat the rest. You need 2000 calories a day which means you’ll be leaving around 500 the whole day.
Now instead of leaving the food, serve yourself on a smaller plate. That way you can eat everything on your plate and you needn’t worry about leaving a certain amount.
This way you won’t even realise when you burn those 500 calories! Same way, you can set your target weight loss of calories per day and work your way accordingly.
Watch What Your Drink
Diet sodas and fizzy drinks are filled with calories – even though their advertisements state otherwise.
When you drink diet sodas which contain artificial sweeteners these trick your body into thinking that you haven’t consumed too many calories which in turn makes us eat more, thus consuming more calories than we already do.
Similarly, when you drink cup after cup of tea or coffee in the workplace you’re drinking more calories than you can even comprehend.
Thus it’s better to drink water or green tea to keep your mouth busy and to ward off unnecessary calories.
Read Nutrition Labels Before Buying Any Food
Not only diet sodas, you must make sure you read and understand the food labels of all processed products properly.
It is essential to know what is going into your body and the subsequent effect it will have.
Just because the cover might say it’s fat-free doesn’t make it totally true, you must read the nutrition label at the back and know what all the product really contains since there is enough margin for error allowed by the law in regard to trans fat, saturated fat, etc.
A lot of packets also provide information per cup serving or per 100 grams. In such cases, it is essential to consider these values in terms of your consumption.
Don’t Skip Meals
Skipping meals while aiming for healthy fat loss can result in significant weakness and fragility. Moreover, not eating regularly can lead to a decrease in TOR activity, which is a crucial regulator of muscle growth cells.
When you skip meals your muscle starts wasting away much faster than it normally would.
The brain’s exclusive fuel ie glucose is compromised within 4-6 hours of not eating.
Basically, the glucose stored in the liver as glycogen runs out during this time period. When blood glucose dips too low the liver converts glycogen into glucose and releases it into the blood.
But if this has depleted due to lack of food, the body and brain eventually run less efficiently. This could cause a major brain drain and will hinder your productivity.
Exercise Daily
Cardio exercise is the most important and easiest way to burn calories and start your fat loss journey. If you have time restraints you could burn these calories while doing daily household work! Cleaning the house for 2 hours or gardening for an hour and a half burns 500 calories.
You could even get some exercise in while you take your kids out to play or when you walk your pet! If you can barely manage to get an hour’s worth of free time join an aerobics, zumba or spinning class.
They’ll help you distress as well as burn off those calories without you even realizing how the time went by.
Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week.
Definitely, if you increase your activity levels then you can expect more weight loss per week.
Having A Balanced Meal Is Essential
You cannot completely stop eating. Nor can you stop eating carbs and fat just to maintain a certain body weight. It’s essential to eat every type of food, just in balanced proportions.
Try eating more vegetables and salad instead of rice or roti – here it is important to remember you need both to maintain a healthy balanced diet, so you can’t just skip the carbs.
Another thing, you needn’t give up on your taste buds completely! Eat what you enjoy, just make sure you eat everything in a balance and you’re good to go.
It won’t kill you to have a slice of pizza, or even satisfy your sweet tooth by having some dessert. Plus once you’ve had a little bit, you won’t crave it anymore – that instantly cuts down the possibility of overdosing on any unhealthy sin.
Not only will you feel healthier and fitter, but you’ll also manage to imbibe somewhat of a healthy lifestyle.
If you follow these small mantras on a daily basis, in no time they’ll seem totally natural to you. This way you need not make drastic changes in your routine, nor will you struggle with any eating disorders!
In case of any query related to nutrition or healthy fat loss book an appointment with Dt. Silky Mahajan please send us a mail at info@foodsandnutrition.in or call on 080 6741 7780 (Dial Extension: 778).
