I need to lose some weight! - The thought that flashes through many people's head after a day of shopping when they realise that the clothes I like, do not like me!
"Now that I've decided to get fit, I need a plan. Where do I find an answer to almost all my queries? Let's Google it!"
Been here too? Well, we all know how that ends right? How to lose weight as a query returns 83 million results. If you even read 10 of them, it'll seem like rocket science. Too much to ask when all you're trying to do is fly a paper plane, isn't it? Now that we have decided that we want to lose weight (fat loss for the smart ones), let us dive into the very basics you need to get in place to get started.
Have a good nutrition plan and an exercise regime. Well, everyone knows that. How am I helping you?! Well, let's dive into a check list that would guarantee results and get you started on your fitness quest:
1. Eat in a calorie deficit -
The very fundamental to start losing weight is to eat in a caloric deficit, i.e. lesser calories than what your body expends based on your metabolism and activities. The severity of this can depend on how fast or slow do you wish to go about it.
Confused on how to go about it? You can visit the diet tool (link diet tool URL to text here) of our website and figure out what calories to begin with and how to keep progressing week on week.
2. Eat protein -
If your goal is to maintain or have a muscle gain (which I highly recommend) while trying to lose some fat, make sure that you get enough protein on a regular basis. A good range would be anywhere between 0.64 to 1 gm/lb of your bodyweight.
3. Do not ignore the fat -
The biggest mistake that people end up doing is cutting away all the fat from the diet. This can be counter productive in the long run and do some serious hormonal damage. Always have at least 20% of your caloric intake coming from fats. Some good sources would be olive oil, coconut oil, nut butters, egg yolks, butter or ghee.
4. Have some fiber -
Fiber not only aids in digestion but is low in terms of caloric density per bite. High fiber foods thus increase volume of your food helping you stay full for longer. Aim for at least 20-25 grams of fiber on a regular basis.
5. Exercise and in particular, weight train -
The other piece to the puzzle for gaining muscle while losing fat is to have a good workout routine. Muscles follow the simple rule of 'Use it or lose it'. So to ensure you at least maintain the muscle you already have (very very important in terms of how good you'll look after losing the fat), you need to weight train at least 3-4x a week.
6. Stay hydrated -
Hydration not only helps you protect the vital metabolism organs like your liver and kidneys but also aids performance of your physical activities. Always make sure that you are getting at least 4-5 liters of water daily.
7. Sleep -
Putting in all your efforts and doing everything right? It might not mean anything if you're not resting well. So ensure that you are getting anywhere between 7-9 hours of uninterrupted sleep daily to recover and start everyday on a fresh note.
Now that you have the check list in hand, all you need to do is tick the boxes on a regular basis to keep progressing.
So let’s summarize the pointers again -
- Eat in a deficit - we need to give the body a reason to lose weight.
- Eat protein - it is the building block of your muscle, literally the good stuff.
- Eat your fats - your sex hormones will thank you.
- Have some fiber - you do not want to be running around consitpated.
- Weight train - the ‘only’ way to sexy!
- Drink up (water) - you will save yourself from the hoax detox diets and products.
- Sleep - well, who does not love that?!
Want some face time with an expert to help you understand a topic in particular? You can book a consultation here - http://getsetgo.fitness/#/public/consult/
Need more personalized help and attention? You can sign up with a fitness coach here - http://getsetgo.fitness/#/public/coach/
Why sign up with an online coach? Well, you do not need to if you wish to do all the hard work and set a plan for yourself. If not, and you just want the benefit without putting your time into plan setting, that might just be the correct option for you. I am not saying we perform black magic and help you get better bodies just like that! You will be equally accountable for your success.
Contributor: Pratik Thakkar (CoFounder, GetSetGo Fitness)
About the Author: (sic) "I am a certified nutrition expert from the British Nutrition Council. Like many others, I too joined the corporate band wagon armed with a degree in finance and marketing. I have always been a fitness enthusiast, have always loved devouring publications, research articles and journals on nutrition science. I soon realised that my real passion and interest lies in fitness and allied services. I have been working in this field since 2014, have engaged with a large number of clients and have helped them meet their goals. I believe, nothing is greek and latin, apart from greek and latin - ofcourse! ;) Fitness as a lifestyle is fairly simple, if you understand the fundamentals right! Your fitness goal, is a journey and in this journey it is important to take one step at a time. I strongly believe in flexibility and sustainability in ones fitness regime, for it to be long term in nature. Fitness, after all, should be a lifelong pursuit!"