Have you tried everything for weight loss, still not getting results?
I am going to share some of the extremely important points which every beginner ignores during the weight loss journey.
You are not in a Calorie Deficit
A calorie deficit means eating lesser calories to your maintenance calories(or we call it TDEE-Total Daily Energy Expenditure). If you are not eating less than to your maintenance calorie, you will never be able to lose weight. This is the only formula.
Stored fat in your body will start burning only when you take less calories than your body need. This process is slow but it's long-lasting rather than starving yourself.
Let's understand it by example -
My weight is 70kg and the maintenance calorie is 2500kcal.
Note: Please don't starve yourself to lose weight. This can help you for a short period but once you will start eating normally, you will gain weight more than before.
No-Diet Plan
Now you know your maintenance calories, its time to break the MC in macros(its a combination of protein, fat, and carbohydrates).
Your macros depend on what kind of diet you are following. We will follow a low carb diet since we are talking about weight loss.
Click here to calculate your macros. Enter the lesser calories(2200kcal)from maintenance(example 2500kcal), select a low carb diet from Choose diet plan and that it.
The next question would be how to calculate the number of calories in each food you eat. Every problem has a solution. The solution is my fitness pal app. I am going to create a separately detailed post on this app.
Not lifting Weights
You will find fit people(in a shape) mostly at the weight lifting area in the gym and obese people in the cardio section, its because they think or someone would have told them that only cardio is the key for weight loss. It's partially correct. Cardio is important but along with your weight training.
You might have understood how important weight training is.
No matter you are building muscle or losing weight Lifting weight 2-3 times in a week is equally important as your cardio.
Do the weight resistance training 2-3 days a week. Combine two muscle groups in 1 day so that you hit the whole body part in 3 days.
Spot Reduction
Most people in the gym want to reduce their belly fat and love handles and they spend hours in the gym for that, they do 200-300 crunches also but don't get results. Never go for sport reduction whether its belly fat or thigh fat or arm fat.
The best time to do cardio is after your weight training because the body goes into a catabolic state where fat loss started. So doing it right after a workout can help you to reduce body fat faster.
You can do it in the morning as well with an empty stomach. This time also you can do the maximum fat loss because your body uses stored fat cells as energy.
Too much workout/dieting
After following the proper diet(calorie deficit), right workout routine, etc you will start losing overall weight and fat percentage very rapidly in the starting month. but later on, you will find it very difficult to further reduce it.
It can happen because of following the same diet and workout routine or hitting the plateau, It's a state where you will start losing your strength and muscles as well rather than burning fat. So it's time to regulate diet and change the workout program.
Still loving Soft Drinks
You need to stop drinking sugary drinks. This is not going to help in any way if you are on a fat loss journey.
I am going to share some of the extremely important points which every beginner ignores during the weight loss journey.
You are not in a Calorie Deficit
A calorie deficit means eating lesser calories to your maintenance calories(or we call it TDEE-Total Daily Energy Expenditure). If you are not eating less than to your maintenance calorie, you will never be able to lose weight. This is the only formula.
Stored fat in your body will start burning only when you take less calories than your body need. This process is slow but it's long-lasting rather than starving yourself.
Let's understand it by example -
My weight is 70kg and the maintenance calorie is 2500kcal.
- If I want to lose weight, I will have to eat less than to this number. Start with reducing 200-300 calories and gradually increase up to 500kcal.
- If I want to maintain my weight, I will have to eat 2500kcal.
- And if I want to add some weight I will have to add calories to my MC.
Note: Please don't starve yourself to lose weight. This can help you for a short period but once you will start eating normally, you will gain weight more than before.
No-Diet Plan
Now you know your maintenance calories, its time to break the MC in macros(its a combination of protein, fat, and carbohydrates).
Your macros depend on what kind of diet you are following. We will follow a low carb diet since we are talking about weight loss.
Click here to calculate your macros. Enter the lesser calories(2200kcal)from maintenance(example 2500kcal), select a low carb diet from Choose diet plan and that it.
The next question would be how to calculate the number of calories in each food you eat. Every problem has a solution. The solution is my fitness pal app. I am going to create a separately detailed post on this app.
Not lifting Weights
You will find fit people(in a shape) mostly at the weight lifting area in the gym and obese people in the cardio section, its because they think or someone would have told them that only cardio is the key for weight loss. It's partially correct. Cardio is important but along with your weight training.
You might have understood how important weight training is.
No matter you are building muscle or losing weight Lifting weight 2-3 times in a week is equally important as your cardio.
Do the weight resistance training 2-3 days a week. Combine two muscle groups in 1 day so that you hit the whole body part in 3 days.
Spot Reduction
Most people in the gym want to reduce their belly fat and love handles and they spend hours in the gym for that, they do 200-300 crunches also but don't get results. Never go for sport reduction whether its belly fat or thigh fat or arm fat.
- We need to understand a little science here. Why stomach has a maximum fat because the stomach has maximum fat cells than any other body part. So when we start reducing body fat %, the stomach takes maximum time to get rid of fat as compared to other fat areas but patience is the key.
- Second and most important that we have to focus on reducing the complete body fat percentage. That can be achieved with a balanced diet(calorie deficit), proper weight training, cardio(HIIT).
The best time to do cardio is after your weight training because the body goes into a catabolic state where fat loss started. So doing it right after a workout can help you to reduce body fat faster.
You can do it in the morning as well with an empty stomach. This time also you can do the maximum fat loss because your body uses stored fat cells as energy.
Too much workout/dieting
After following the proper diet(calorie deficit), right workout routine, etc you will start losing overall weight and fat percentage very rapidly in the starting month. but later on, you will find it very difficult to further reduce it.
It can happen because of following the same diet and workout routine or hitting the plateau, It's a state where you will start losing your strength and muscles as well rather than burning fat. So it's time to regulate diet and change the workout program.
Still loving Soft Drinks
You need to stop drinking sugary drinks. This is not going to help in any way if you are on a fat loss journey.
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