We all get worried about our weight at some point in life. This problem is a general problem these days. This article is based on my own personal experience, my journey from fat to fit.
Why Lose Weight?
Being overweight is also not good for your health. It may call upon many other diseases like diabetes, hypertension, osteoarthritis, heart diseases, depression, laziness, stroke, thyroid imbalance, and above all it can be the reason for death.
Obese, fat, chubby, bulky are the words that overweight persons always hear. You may accept it or not but it hurts a lot deep inside. You do not want to hear this from others although you know it but listening to such adjectives for your ownself is sometimes quite hurting and disturbing.
Not only this,
“My Fat To Fit Journey”
Lose 30 Pounds In 6 Months
I lost 30 pounds with so many ups and downs during 6 months time period. I wish I had someone to guide me before I started my journey of fat to fit. Therefore, all the stated tips are tested and proven. It may work differently on the different body but you may definitely going to get results by following these tips.
So, before starting you have to be very clear that fat to fit is a process that requires patience, consistency, and lots of motivation. Once you are convinced and motivated nothing can beat you to achieve your goal.
One more thing, make realistic goals. Do not run for unrealistic goals like lose 10 kgs in 10 days etc. Because these are unrealistic goals and lead you towards bad health, weaknesses, and other deficiencies.
Fat to fit is a journey that starts from mini-steps to lifestyle changes. So let us start from the basics which I found really helpful and I wish someone would have told me earlier.
Make Up Your Mind
To start this journey you have to be mentally so strong to remain consistent in the journey. You will feel many times that you are losing, you lose motivation, many hindrances can come your way, even there will be a point when your weight may stick but you have to make it through end. You are strong and can do this, believe me, if I can do this so why not you?
Keep The Stress Away
The key point to remember here which I understand after years and years that stressing out leads you to more obesity and you lose motivation. And its not enough here, your stress hormones do not let you achieve your goal.
How Stress Affects Weight Loss?
When you are stressed out your body releases more Cortisol. Cortisol is a hormone that is responsible for managing fat and energy and disturbs the process by excessive hormone. Moreover, stress also increases the insulin level which drops your sugar level and gives you different mood swings and cravings for sugary and junk foods, which ultimately ended up in overeating.
How To Deal With Stress?
I believe every person on this planet is stressing out for some reason. But the successful person is the one who deals with it so smartly and calmly. For this, you need different strategies like:
- Keep yourself busy in any of your favorite activity
- Do productive things
- Help others
- Take deep breaths when under stress
- Always look at the positive side of the situation
- Make friends and hang out with them.
If it is too difficult to manage by above all strategies then contact your doctor. Do not hesitate to consult your doctor because he/she can save you from many other problems.
Set Your Routine
What do I mean by the routine? Here I meant to have a balanced routine of sleeping, eating, and even working.
- Excess or deficiency of sleep leads you to bad health. Sleep at least 8 hours at night. And try to sleep early because sleeping at night early helps to regain energy more efficiently.
- Do not skip your meal. Finish your breakfast before 10.00 a.m., lunch before 3.00 a.m., and dinner before 8.00 a.m.
- Do not burden yourself with an excessive workload. Make a proper schedule to balance the workload.
How Setting The Routine Will Help In Weight Loss?
The answer is simple. Our body is a machine that requires food on time and rests on time to function properly. If any of the things are not provided according to the needs the body which is a machine, will start functioning improperly and ultimately leads to some deficiencies, diseases, irregularities, and health problems. Therefore, improper functioning of your body will not give the response to your weight loss efforts.
This is the reason many of us face failure in the start only because we just focus on diet and exercise. We neglect to understand the mechanism of our body and keep trying hard and still get less to no results.
Start With Portion Control Eating
If you are new in this journey and afraid of directly starting with the crash diets. The pro tip is here for you to start eating in small portions.
For example, if you eat 2 slices of bread with a vegetable or cheese omelet and a cup of coffee or tea. So divide it into two portions as per your preference. Like you can have 1 slice of bread with the coffee in the first half and then another slice of bread with the omelet in the other half or vise versa. That means you are eating half of your breakfast at 8.00 a.m then the other half portion at around 10.00 a.m.
Similarly, you can divide your lunch and dinner into two parts.
What Is The Logic Behind Portion Control?
Consider your food as fuel. If you will provide your body breakfast with let’s suppose of 450 calories. Till lunchtime, you burn up to 350 calories so the remaining 100 calories will automatically be store for future use. Which means you are eating more than the body requires. Whereas, if you eat in portion like 250 calories in the first half and you burnt around 200 in the next 2 hours so you will feel hungry soon and requires more food for energy. You ate your remaining 200 calories meal and till lunch burnt further 200 or more calories. So, here you are left with only 50 calories or sometimes less depends upon your physical activity.
Moreover, portion control will slowly and gradually lead to a calorie deficit diet, which is another key point for weight loss.
Eat Calories In Deficit
The rule says:
Eat less calorie, than the maintenance calorie.
A normal female body requires 2000 calories per day whereas a male requires 2500 calories. If you start eating 500 fewer calories initially so, it will help you to put on the journey of fat to fit automatically.
Reducing the calories and meal size in starting will make you feel less fuller but it will happen for few days only. After few days your appetite will reduce itself which in the future will automatically start burning your fat. You will start eating in small portions and your body will get habitual of it. You can use the portion control technique here by dividing your 3 meals into 6 portions start skipping the meal. Reduce it to 4 to 5 portions a day. You will automatically fall into the calorie deficit diet.
Adopt Any Diet
Once you and your body are ready with all the above-mentioned processes you should adopt any diet which suits you the most. Some of the popular diets are:
- Low-carb diets
- Low-fat diets
- Keto diets
- Egg diet
- Vegan diets
- DASH diets
There are multiple diets with hundreds of different plans easily available on the internet. You can choose any of them. Even you can customize your own diet plan as well. I planned my diet myself based on the macros.
Our overall meal contains 3 main components Carbohydrates, Proteins, and Fats. You can customize your diet by adopting any of the ratios:
Try to have as much protein as possible and avoid carbs as much as possible. Because excessive carbs and fats become the cause of your obesity or weight gain. Keep fats as minimum as possible except the keto diets which are based on good fats.
While customizing your diet do not get over smart by omitting any of the 3 macros. Because all of them are necessary for a healthy body. Don’t be over smart, this may result in health risks.
I also added lots of fresh juices to my diet. The reason was that I was following a low-carb diet and to avoid the lethargic feeling I added fresh juices to give me energy and added glow, which we usually lose while dieting.
Last but not the least, avoid fast foods. This might be a tough decision to make but you have to take this to achieve your goal. Fast foods are attractive, tasty, and favorite of all but the number of calories, carbs, and fats they contain in just a single meal can be your whole day meal. So, eat wisely.
Exercise Or Have Physical Activities
The core purpose of exercise is to burn calories and unhealthy fats from the body. To lose weight you need to be more active to burn calories. If you are comfortable with the exercise and have time to manage so give yourself a minimum of 30 minutes daily up to an hour. Your exercise should include Cardio or HIIT ( High-intensity interval training) programs at least 3 days a week. You can burn up to 450 calories by doing 30 minutes of HIIT.
Some Most Effective Cardio Exercises:
- Jumping jacks- 60 seconds
- High knees- 60 seconds
- Burpees- 60 seconds
- Squat jumps- 30 seconds
- Walking plank- 30 seconds
- Mountain Climbers- 60 seconds
Take rest for 30 seconds in between all exercises. You can start with 3 sets of these and up to 10 sets depending upon your stamina. But start with a maximum of 3 sets if you are new. Do not give your body a tough time by suddenly giving tough and rough goals. Your body needs a slow and gradual increment in the number of sets. For the remaining 2-3 days you can practice yoga, meditation, breathing exercises, and Zumba ( a form of cardio).
Cardio Exercises Other Than HIIT:
Still, you are demotivated for exercises or not having much space or time so at least walk for about 30 to 60 minutes. A 30 minutes walk can burn up to 200 calories, similarly, 60 minutes will burn up to 400 calories.
Running is one of the most effective and calorie-burning forms of cardio. You can burn up to 500 calories by running for 30 minutes. Burning rates vary from person to person and also depend upon speed.
You can do skipping which is one of the most effective exercises to lose weight. It can burn up to 300 calories in just 15 minutes.
Cycling for 30 minutes can burn up to 300 calories.
Swimming is also one of the best forms of cardio. You can burn up to 250 calories with 30 minutes of swimming.
Other Physical Activities:
- Avoid lift, use stairs instead
- Avoid cars and bikes where you can go by walk
- Stay away from bed and comfy sofas
- Cook, clean and do your house chores yourself
In short, your body needs physical activities to burn calories and lose excessive weight. A journey from fat to fit require lots of physical activities. Try to be more active, do not sit at a single place for too long. Keep your body active and avoid unnecessary sitting or laziness. The more you will be active the more calories would be burned, the more the weight loss process gets fast.
Fat to fit is a journey towards a healthy lifestyle. Follow these steps you will definitely achieve your goal of fat to fit. You will be surprised after making these changes in your life. Not just physically you will feel yourself internally a fit a person.