One of the most searched question on Google is How to loose weight. The simple answer to that is making healthy alterations to your diet, eating fewer overall calories, and exercising at least 60 minutes 3-4 days per week.
Set your goal. Anything more than 1 to 2 pounds a week is not desirable and will be difficult to achieve. You will loose motivation. be realistic.
Measure yourself. Know how many calories your body needs. Follow a balanced nutrition diet and measure your calorie. Workout at least 3-4 times a week for 60 minutes.
Lets divide out body into two parts – fat mass and fat free mass. Fat free mass is the muscle, bones, organs etc. Muscle mass is a major component of your fat-free mass, and it should weigh more than your fat mass. Furthermore, muscle mass has a huge impact on your metabolic rate; namely, the more muscle mass you have, the more calories you burn at rest. Muscle also helps to support your joints, helping to improve balance and reduce the risk of injury. Your fat mass is just that: fat. Now, your body needs fat. There is an essential amount that each body needs in order to maintain its natural functions.The levels of Fat accepted as healthy are between 21-32 percent for women and 8-19 percent for men. Loosing weight in healthy way means loosing fat.
Our body needs food to function but the problem is we eat more than our body needs. The excess gets stored as fat.
Your nutrition plan should be based upon how many calories you need each day to fuel your body. Because we know that fat loss occurs when you spend more calories than you take in, it’s smart to know how many calories you’re eating and using each day. First lets calculate how much calorie you should be eating. this is done to way of finding your BMR – Basic Metabolic Rate – the calories you burn in a day if you stay in bed whole day. Your BMR can be altered with your lifestyle. Find your TDEE. Which means Total Daily Energy Expenditure.
CALCULATE YOUR TOTAL DAILY ENERGY EXPENDITURE!
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161
Now depending upon your lifestyle find out your Calorie out go. Multiply the result above with a factor depending upon your lifestyle mentioned below.
a)1.1 if moderate exercise but sedentary job
b)1.3 if intense exercise but sedentary job
c)1.5 if moderate exercise but active job
d)1.7 if intense exercise and active job.
Though this is not a very accurate way but gives you a fair idea where to start. Your TDEE is how many calories you expend every day. To loose weight you have to eat 15-20% less than this count. My TDEE comes to 1900 calories approx. which means I should be eating around 1600- 1700 calories a day.
Now calculating how much you are eating is simple. Google any food for calorie count and you will get it. To give you some perspective about the junk food. A popcorn and coke in a movie theatre is 500 plus calories. One normal samosa is 280 calories. One Jalebi is 240 calories. One bottle of beer is 400 calories. A party evening with few drinks and all that snacks will be more than what your body should take in a whole day. Compare that with 100 grams of Broccoli will be 42 calories. 100 grams of Brown rice is just 110 calories. 1 bowl of dal is just 100 calories.
This shows you need to choose your food right.
“Counting calories” may seem archaic, but there really is no other way to lose fat mass unless you eat fewer calories. And the only way to know you’re eating fewer calories is to count them!
If you stay dedicated to eating fewer calories and being a little more active, you’ll slowly but surely see those pounds come off.
By far, the most important part of losing fat and implementing healthier habits into your lifestyle is bettering your self-image and happiness. How you look is not nearly as important as how you feel. Maintain positivity and you’ll see the changes you want to see!