hello friends! welcome to fit tuber. the fat percentage of our body depends 80%on what we eat and only 20% on how much we exercise. one need not starve himself or herself tolose weight.
juice crash diets that work, all you need to do is eat the right food incorrect quantity. so here i share with you my 12 tips. 12 tips that will help you lose weight effectively. in india, we eat too many carbohydrates.
when we eat carbohydrates more than what ourbody can utilize, it gets converted to fat. but how do we know how many carbohydratesdo have to eat to lose fat? well, it's simple. just find out your weight in kilograms andadd 10 to it. these are roughly the amount of carbohydratesthat you should be eating per day. for example if my weight is 80 kg, i shouldbe eating around 80+10 i.e. around 90 grams of carbohydrates to lose fat. now, you may ask how to calculate the amountof carbohydrates that we are eating per day. well, there are a lot of free apps that willhelp you count your macros.
some of the best are healthify me and myfitnesspal. you can download them. or else google, you know google has answersto almost everything. now, when i say carbohydrates, i mean complexcarbohydrates. complex carbohydrates are basically wholegrains. they are high in fiber and help in reductionof fat. i have talked about complex carbohydratesin detail in my grocery shopping video, the link to which is down in the description. protein not only helps in muscle buildingbut also reduction of fat.
when we eat protein, the body finds it a littledifficult to break it down. so, eating protein keeps us satiated for alonger period of time. and we do not crave for other foods. moreover, protein is essential for the dailyrepair of the body, skin and hair health. so even if you are not working out, you needprotein (in grams) equal to your weight in kilograms. for example if my weight is 80 kg, i shouldbe eating around 80 grams of protein per day. and if i am working out, i should be eatingdouble of it. i have seen people who stop eating healthyfats like almonds and peanut butter thinking that it will make them gain weight.
well, that is not true. actually good fat cuts bad fat. moreover, the body needs daily dose of essentialfatty acids. so make sure you eat 50-60 grams of healthyfats every day. it is extremely helpful to cut the lower bellyfat. a raw vegetable salad may comprise of carrots,cucumbers, cabbage, beetroots etc. just sprinkle lemon juice on it and it isgood to go. you can include it half an hour before lunch,dinneror both. trust me, you will be surprised to see it'sbenefits.
dairy products are loaded with saturated fat. our body does not require more than 15-20grams of saturated fat per day. so, it is advisable to use low fat versionsof milk, curd, cottage cheese and other dairy products. since long, we have been using too much oilfor cooking. when oil burns, it gets converted to bad fat. using a cooking spray will reduce your dailyoil intake significantly. zero calorie cooking sprays are easily availablein the market. i have linked one down in the description. practice drinking 3 liters of water everyday.
make sure to drink water in between the mealsand not with meals. drinking enough water keeps the metabolismup and promotes reduction of fat. well, some people may disagree but i believein the studies which suggest that skipping breakfast makes you gain weight. this is because when you skip breakfast, yourbody craves for food throughout the day. and you actually end up eating more food. not only this, skipping breakfast has otherharmful effects on the body. so instead of skipping the breakfast i wouldsuggest you to keep it heavy and balanced. science has confirmed time and again thatlack of proper rest can affect your waistline.
sleep depriviation affects your brain in such away that your body craves for more food but does not process it efficiently. so make sure you have a sound sleep of 7-8hours daily. regular exercise will speed up the fat lossprocess. so try to spare at least 30 minutes in themorning or evening to workout. weight training surely helps but your focusshould be on cardio. i have posted some videos which may help youlose fat at home. the only supplement that you may require isa whey protein isolate. whey protein is a milk based protein.
it is safe and does not have any side effects. the best time to have whey protein is postworkout with water. however, if you do not workout you can stillhave whey protein. specially, if you are a vegetarian findingit difficult to complete your daily protein intake. there is no need to buy any fat burners. in this regard i have shared a fat cutterdrink recipe, make sure you add that into your diet. well, all the points go for a toss if youare eating junk food regularly. one can not stay on track if he/she eat regularlyfood outside. this is because the outside food is eitherloaded with sodium or sugar.
where sodium leads to water retention, sugaris nothing but empty calories. once in a while is ok but make sure you eatmost of the food cooked at home. even at home, you can use healthy alternativesto sugar and salt. like instead of using the normal salt, youcan use black salt or rock salt. you can fulfill your sugary cravings by havingnatural sweeteners like fruits, maple syrup, stevia, jaggery, raw honey etc. so friends, follow these twelve tips and iassure you will see results coming your way. so friends i hope you found this video helpful. well if you did, do give it a thumbs up.
and also please do remember to subscribe tomy channel. my name is vivek, i thank you so much forwatching.
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