Guide for Overweight People
If you are obese or overweight you can follow these steps according to your goals you made in step 1
Follow this if you only wanna lose fat:
First you need to measure your weight regularly to keep an eye on your journey. You should lose small amount of weight after two to three days (in grams).
The basic fundamental of fat loss is calories in vs calories out. Your main goal should be to burn more calories than what you have eaten.
To lose fat you just have to change your routine a little bit. First step is to calculate your maintenance calories from this website
This calculator gives an estimate value of your daily calories intake. For optimum fat loss you have to reduce this amount by 300 calories. so if your maintenance calories is 1800 so now it would become 1500 calories per day. So now you know your daily calorie amount now you can use any weight scale to weight all your food before eating meal and then write it down somewhere. After eating each meal write down it's amount and calories and at the end of the day you should still be in a calorie deficit so that you can lose fat.
Along with calorie deficit you can do weight lifting and cardio to boost your fat loss journey. Easy cardio which you can do is running, jumping, swimming, shadow boxing, dancing etc. Or you can also join gym and start lifting weight this will not only help you to lose weight but it will also help you to replace fat with muscles which will not only improve your overall physique but you will also get strength. I will post a complete guide for body building as well so stay tuned;)
Another tip for you guys is to start walking daily after waking up for like 30 min or more. This simple trick can change your life trust me. This will boost your metabolism. You will get fresh sunlight which is a great source of vitamin D.
Another great tip for you guys is to start doing intermittent fasting. Basically you can only eat in specific times. You can change this time according to your personal preference. Like for example not eating after 7 Pm and start eating at 7 am. This 12 hour fasting period will automatically create a calorie deficit for most of the people thus you will automatically reduce fat.
Guys in this journey you have to make sure that you are always hydrated because water is very important in your fat loss journey. You have to make sure you drink a lot.
In your fat loss journey there will be a time where you are eating healthy and eating in calorie deficit but still your weight won't decrease. Then you just have to decrease your calories by 200 more. Another option is to do more cardio to burn this 200 calorie. Its all up to you
Food items best for fat loss:
Eat food that are rich in fibers and nutrients . Fruits and vegetables are good source of vitamins and minerals that helps in losing stubborn fat. Along with this it also helps to keep you full for a longer period of time. These are a good source of fibers which helps in digestion and keeps you healthy. You should add fruits and veggies in your meals.
Use apple cider vinegar for faster results. mix one tablespoon of apple cider vinegar in a glass of water and drink it. This would help your body to break fat faster.
Food items to avoid:
First avoid eating food which are deep fried. These food have high amount of calories which increase your calories intake and then these extra calories are stored as fats. Eating oily food is also unsafe for your heart and your organs. This increases the chances of high blood pressure and heart attacks. Another worst item is Soda, drinks and all sugary items. These are high in sugar which increases your overall calorie intake and makes your more hungry so because of this you eat more and gain fat. You should replace these drinks with green tea as it's great for your digestive system. You should use brown sugar or zero calorie sugar in your meals.
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