Here's my plan for weight loss. I am sorry I am writing this so late; I was running a fever.
How to lose weight?
Look, your body needs energy. This energy comes from food. If you give your body less energy/food than it needs, your body will start eating fat to compensate for less food. Fat is basically an energy reserve. It is only used when we are eating less than we need.
There are 2 ways to do this:
1- Eat less food
2- Do exercise so that it will burn some of the food and your body will have less for itself.
The BEST approach to weight loss is the right combination of these 2 things.
-> Keep this handy formula in mind:-
-> 1 pound of fat = 3500 Calories
-> This means, if you reduce 3500 calories in a week from eating less food and exercising more, you should, theoretically, lose 1 lb fat in that week.
I am going to write in 2 steps. First I will cover diet: How to eat right. And then I will go into exercise.
DIET
Never rely on how much food you need based on your hunger. For example, if you drink 1 glass of soft drink, your stomach would not be as full as if you were to eat 1 roti. But they both have same calories. You need to estimate the calories of food you eat. This is the ONLY way! Don't worry, I discuss this below in detail.
Step 1: -
- Go to this site:
Calorie Calculator
- Write your age, gender, height and weight. In the option of 'ACTIVITY', select "Sedantry" if you are doing no exercise, and if you do exercise, select the appropriate option.
(NOTE: If you start exercising, please REDO this step and put in the 'ACTIVITY' depending on how many times you exercise.)
- Click calculate
- You will get result in the bottom. Write down ONLY THE TOP LINE! This line : "You need ____ Calories/day to maintain your weight"
- You need to calculate 70% and 80% of this number you get.
For Example:
You need 2000 Calories/day to maintain your weight
70% of 2000 is 1400 (Just multiply the number of calories (2000 for example) with 0.7)
80 % of 2000 is 1600 (Just multiply the number of calories (2000 for example) with 0.8)
- Write down the result. YOUR DAILY FOOD INTAKE SHOULD BE BETWEEN THESE CALORIES
(Continuing with example)
I got 1400 to 1600 calories. If I want to lose weight, then everything I eat in a day should add up to calories between 1400 to 1600. Not more, not less.
NOTE: IF YOU EAT LESS THAN 70 PERCENT, YOUR BODY WILL GO IN STARVATION MODE. YOU WILL NOT BURN FAT. YOU WILL START BURNING YOUR MUSCLES. YOU WILL BECOME WEAK, AND IT IS VERY UNHEALTHY!
If you eat more than 80% your weight loss will be slow.
THIS THE FIRST PRIORITY. IF YOU DON'T CARE FOR THIS STEP, YOU CAN DO AS MUCH EXERCISE AS YOU LIKE, IT WOULD BE USELESS)
Step 2:-
You need to write down the calories of everything you put in your mouth. Every. Single. Thing. How do you do this? You can search online on nutrition sites for the foods you eat. But the best way is a very simple, free app called "
myfitnesspal". It is available on both iphone and android. It has A LOT of desi foods. Just search and find out the calories things you eat have.
Add the calories of the things you eat in the app. If the calories reach your limit calculated in step 1, STOP EATING. This means if you ate a big breakfast and lunch and you reached your calories limit, then NO DINNER! So be careful.
NOTE: You are only using this app to find out the calories of the foods you eat. Don't rely on the app's suggestions about "you need to XYZ calories to lose 1 KG/per"
Step 3:- WHAT CAN I EAT?
The truth is, you can lose weight eating anything. Literally anything. Pastry, biscuits, custard.. whatever you like. So long as you remain within your calories limit.
BUT, I advise you to eat healthy. Why? Because once you lose weight, you want to be habitual of eating foods that are nutritious. Otherwise, these old eating habits would make you fat again.
The
#1 food you want to avoid are called "Complex Carbohydrates" - like sugar, white rice, spaghetti, macronni, bakery items like cakes and biscuits. These foods get digested quickly and causes a rapid increase in your blood sugar. Even though you don't really need that much energy, but these foods make it available to your body.
This causes your body to store this excess energy as fat. Leading to weight gain... Take care of these complex carbohydrates, and even if you do nothing else, YOU WOULD BE SLIM! (Study the topic of Glycaemic Index for further knowledge on this subject)
- One thing that you need to eat more is protein. Protein comes from Eggs, meats, fish, daals. Again, the first priority is to eat within the calories limit. So even if you eat more eggs, make sure you count these calories in too and they should be within the daily limit. The reason you want to increase protein is because weight loss causes some muscles loss always. Muscle is absolutely essential for your fitness and health. To keep the muscle loss to as low as possible, you need to increase protein. How much increase? Depending on how much you can afford to put in both financially and calories wise... A rule of thumb is 0.8 grams per Kg of your weight. This gets complicated this way because you have to find out protein in everything you eat and add it up, which is not really as important for weightloss as it is for building muscle.. My point is just try to increase foods with protein like eggs, meats, fish, daals.
Step 4: 1 day of week, eat normally:
1 day of week, eat normally. Not too much, not too less. Your goal should be to eat upto maintenance calories you calculated in step 1. Your are not dieting, but this does not mean you should binge. Because
YOU CAN UNDO THE ENTIRE WEEK'S EFFORT IN JUST 1 MEAL IF YOU ARE LIKE IN A BUFFET!!!
HOW MUCH WILL I LOSE WEIGHT?
There is a very easy way to estimate how much weight you will lose. Suppose from calculator, you got 2500 calories. You are reducing suppose 30% calories. This would mean you are eating 1750 calories in a day, right? Or 750 less calories. Multiply 750 by 7 days of week, and you get 5250 calories less in a week. We know that 1 lb of fat has 3500 calories. So 5250/3500 = 1.5 pounds a week. Keep in mind that as you lose weight, your weightloss will slow down because it will have less fat to burn. You will need to recalculate the calories and use this technique again to estimate fat loss.
THIS IS IT. I am not asking you eat any vitamin tablets, or Karela Ka Juice, or whatever bullshit anyone else has recommended to you.
My next post will be about Exercise.
P.S: This is a developing thread. I am looking forward to more questions and feedback from you folks....
so what should one eat in place of junk food which is healthy ?
Necrokiller:
iampasha:
faraany3k:
www.pcgamer.com
EternalBlizzard:
