Shedding off that lump of fat from the body isn’t as easy as it may appear. I know you’ve already gone through motivational articles and videos of people working their asses off for months to get rid of fat and also you’ve entertained different fat loss rules but none of them seemed to be working for you. Sounds familiar?
Two words, “daily nutrition,” is all that accounts for your physique and mass. It is the first step towards losing fat. Even if you are on a hardcore training regime with an unhealthy diet plan, it will account for zero change in your body. You have to be both physically and mentally tough to go through the patch of losing fat.
So, let’s forget those old-school rules you’ve read before and learn about these seven new ones that are guaranteed to deliver you results, needless-to-say, hard work is done.
1. Strong Check On Diet
Kicking it off with the most important rule, your DIET. You must keep a strong check on your daily diet routine and ensure that it’s a healthy one. Stick to green vegetables, healthy fats, and protein-rich foods. Your carb intake must contain low glycemic veggies & fruits like cauliflower, apples, berries, spinach, etc.
The number of meals a day isn’t that important now. Because you want to lose fat, you should focus more on a well-planned diet. What you eat matters, not when you eat.
2. Evaluating Your Body
The next thing is to evaluate your bodyweight, body fat percentage, and lean muscle mass. The best way to do this is to weigh your body right after you’ve been to the toilet in the morning. Also, avoid comparing the weight from the previous day. Always use the previous week’s measure and then compare it with the current week.
It is quite a hectic process and could take months until you notice some results. You can measure your body fat percentage using calipers. All you need to do is follow a strict diet plan. However, you can enjoy a cheat day every month, just to keep your body on a healthy track.
3. Eat Healthy Fats
Losing fat doesn’t mean to completely eliminate them from your diet. Fats are very important for your body and won’t make you fat. However, only healthy fats should be considered. This includes almonds, nuts, avocados etc.
A big misconception here is that people often tend to shift towards low-fat diets, which in reality are horrible for your health. The proper intake of healthy fats keep your skin healthy, lubricates the joints and aids in hormone production.
4. Burn More Calories Than You Eat
This is a very basic rule but hard for many to understand as it requires some serious work. The concept is simple: Burn more calories than you eat, and you’ll be dropping the pounds. Never try to estimate between the number of calories consumed over calories burnt.
Keep strict track of your calorie consumption. MyFitnessPal is a great and free platform to do so. Don’t rely on guesswork. Maintain your food journal and stick to your diet and workout plans.
5. The Water-Fat Concept
While it is important to implement a fat loss plan, the water-fat can actually help you replace the fat weight with water weight. Keep yourself hydrated all the time. Go for an Intermittent Fasting schedule. I recommend the ‘staying 16 hours’ hungry IF while consuming plenty of water during that time duration.
You’ll not only lose the fat weight but also replace it with water weight which lasts for only a few hours or days, and also helps to clear the excess waste from your body that might be adding up too much on the weight scale.
6. Eat More Protein
No brainer and many of us fail to achieve this, but eating more protein daily helps to increase lean muscle mass and reduce fat. High protein foods play a crucial part in losing fat. They give you a feeling of feeling full and prevents the cravings.
Moreover, consuming protein burns calories and increases your metabolic rate as it requires more energy to digest as compared to fats and carbs. Furthermore, they prevent muscle loss and keeps your body full of energy all the time.
Finally, maintaining a consistency in your behavior is the key factor to fat loss. If you are following your plan the first week but cheating on it the very next, it wouldn’t help.
Eat clean through the week, follow the workout plan, do cardio, HIIT, IF and yes, do reward yourself with one or two cheats days in a month.