Like any other diet plans, the basic rule is the same: “calories consumed should be less than calories burned.”
Usually, people focus on weight loss rather than fat loss, which can be confusing. If you have challenged yourself every day in the gym and tried new diet recipes, but the scale will not budge, maybe it’s time for you to try another approach. While you are counting all the calories on a new diet, you might let exorbitant sodium escape. In addition, for the sake of fat loss, you must keep your hands away from ultra-processed items, like sodas, sugary juices, cookies, etc.
Truth is that every diet revolves around the same principles, just different techniques. As long as you do not overcomplicate things, you will be fine. Try something and figure out what works best for you. We have come up with a detailed guide to help you through your journey of fat loss.
1. Start Losing Body Fat
Food is a way to provide the much-needed energy to our bodies. A calorie is a measuring unit for our foods’ energy, the same way a meter helps measure the distance. An effective diet plan depends on your ability to maintain the energy balance. Meaning that the number of burnt calories should be greater than the consumed calories.
You neither gain nor lose weight when the energy balance is zero. You gain weight when your calorie consumption is greater, and lose when your burnt calories exceed the consumption. How you are managing the energy, balance is totally up to you.
2. Count Your Calories
As everyone’s routine varies, the calories you need to function efficiently will differ as well. Your routine, body size, and composition will determine the number of calories you need every day. If you spend most of your time sitting, as you do in an office job, you will need to keep a close eye on your intake. Many websites have a calorie calculator to help you track your consumption.
3. Calorie Deficit
Once you have estimated your daily calorie intake, you would need to eat less than that to lose your weight quickly. It would help if you cut your calorie consumption by 20%. For instance, if you burn almost 2000 kcal every day, your calorie window should be 1600 (after 20% deficit). The overweight you are, the larger your calorie cut off can be.
4. Make a Suitable Meal Plan
It does not matter how you create a calorie deficit, as long as it suits your lifestyle and preferences. You can try veganism, intermittent fasting, or eating like a caveman. All you need to do is stick to the one rule of eating less than you burn, and you will be fine. Try looking for new recipes with low calories, or find a vendor near you to have vegetarian meals delivered to you.A common misconception is that eating specific nutrients, such as carbs and grains, can cause weight gain. Our eating behavior causes changes in the weight.
5. Exercise Can Help
While it is important to stay proactive with exercise, people generally overestimate the number of calories burnt during a workout session. Exercising provides you a tiny window to increase your calorie budget, but just by a fraction. People tend to go over the board after working out as they think that they have earned it. There is no reason for you to double your intake.
6. Focus on Whole Foods
A trick to control your calorie intake is to incorporate whole foods into your diet. People are not a fan of whole foods and find it difficult to overeat on entire foods. For instance, no one enjoys broccoli but would gladly indulge in the chocolate, completely taking their calorie budget.
In addition, whole foods are super beneficial for your body as they provide vitamins, minerals, and fiber.
Weight shift is a slow process, one that needs your 100% every day. You can reach your ideal weight only with persistence and consistency and make the right choices each day.