Weight/fat loss diet,mistakes and importance

Weight loss

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Importance of weight loss-  Obesity

A person with30BMI OR  more are come under the this category . Having a lot of fat on body  which make you uncomfortable and under confident, and it has several health issues. According to the recent survey the problem of obesity is skyrocketed in the whole world. The change in lifestyle made people lazy, over weight and having other health issues. 

Obesity can lead to a number of serious  health problems, including heart diseases, diabetes, stroke, and some types of cancer. One of the important method to lose weight is to limit your calories or by burning excess calories through exercise. In this a blog I am providing you an rough idea about the vegetarian diet plan to reduce weight. 

Fat loss or weight loss ;

Firstly you need to understand the concept of both the term .fat loss includes only the loss of stored fat in the body with a little or no muscles loss, which further lead to loss in the overall weight of the body. But the weight loss includes the loss of water weight , muscles, and little fat as well, which is not good. Loosing weight by dieting is temporary. After you start eating normally everything will go into vain. But if loose the stored fat from your body it will take time if you will not do anything. 

So you need to focus on loosing fat not weight and grow or maintain muscles mass which gives a good look. Tips for fat and weight loss.

Tips for fat/weight loss

6 important things that you need to include:

1. Calories Deficit – you need to reduce about 500 to 1000 calories from your maintenance calories 

2. Macro Balance- carbohydrates must be less than protein  and moderate fats.

3. Cutting your sodium and sugar- from 1-1/5, 1/5-1/3, it means you need to reduce the number significantly.

4. Salad- need to eat salad first from the meal, enzyme present in it help in digestion of food.

5. Increase doing or cardio-  emptying stomach approximately 4-5 times in a week for about 30-40 minutes

6. Supplements- isolate whey protein , most important L- carnitine- help in mobilizing the stored fats in the body to the mitochondria to burn and produce energy during the day. 

Vegetarian Diet Plan for Fat/Weight loss

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After waking up you need to drink water, black coffee, green tea. To detox your body and boost up your metabolism . You have to remember your weight in kg because everything is according to it. I am taking 80 kg, height 5.7, fat 20-25 as a reference ;

1. First meal of the day is your breakfast:

- 2 chapattis(60gm atta) 

- 100 gm Paneer with cucumber salad

- 200 ml low fat  milk 

Carbohydrates- 52 gm,  protein- 28 gm, fats- 26gm

2. Second meal is be your snack or prelaunch:

- 18-20 almonds will be helpful in making your hunger staying away 

Carbohydrates- 1gm, protein-5gm, fats- 11 gm

3. Third meal will your lunch

-50 gm of kidney beans

-50 gm of chickpeas 

-100 gm tofu 

  Carbohydrates- 47gm, protein- 33gm , fats- 4gm 

4. Pre workout meal 

-50 gm of Nutrella chunks(cooked)

- 50gm moong or green daal(cooked)

Carbohydrates- 2gm, protein- 24 gm, fats-2gm

5. Post workout meal

-1 scoop whey 

-Or 6 egg whites 

Carbohydrates – 01 , protein- 24gm , fats- 2gm

6. Dinner 

-50 gm green or yellow moong daal sabji (cooked)

-100gm panner

-Salad

Carbohydrates – 24gm , protein- 27 gm, fats- 20 gm 

Total macros :

Carbohydrates-158gm

Protein- 155-160gm

Fats- 64- 68 gm 

Mistakes during weight loss and fat loss:

1. Not calculating calories- most of us don’t measure the daily calories and accidentally consume higher calories 

2. DO only cardio – doing cardio only lead to loose in few kg but it will lead to muscles loss as well. So you have make a combine workout schedule of weight training and cardio 

3. Having  a stress full schedule-  in this condition body releases a hormone cortisol ,that slow down your metabolism.

4. Sleep cycle- having a disrupted sleep cycle is also a major factor.

5. Starvation- starvation is not going to help in long term. Body shut down it’s all function and start storing your food in the body as fat

6. Dehydration- not drinking enough water to detox the body.

How does exercise impact weight loss?

        

Increase everything and reducing time

In this chart you can energy expenditure depends on all these factors. Frequency, intensity , time all depend upon the activity you do . If you do 1 hour of weight lifting daily by taking all three factor into consideration in s calorie deficit diet . You will find yourself in a negative energy balance state where you start losing your weight. After plateau arrived no further weight loss happen but few changes in the diet and activity it will again going down.

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