The no-nonsense approach to losing weight
You need a healthy body to live your life to the fullest. Losing excess weight has many benefits. It increases your confidence, boosts energy levels and avoids a host of lifestyle diseases. It can also feel liberating.
But you’ve tried that latest diet that you saw on the internet but still don’t see any results. You’ve been doing hours of cardio but still, have that “skinny fat” look. You’ve been aggressively cutting your calories but still are not able to reach your dream look.
When it comes to fat loss, you only need these 3 things. But can it be that simple? If it was, shouldn’t everyone be walking around lean, ripped and with a six-pack?
Let me tell you that it is that simple. But simple does not equal easy.
These 3 simple steps are all you need in your quest to lose those extra pounds. Let’s look at each one of them.
Be in a Calorie Deficit
Do you want the hack that will unlock your fat-burning gene? It’s simple.
It’s so simple that it’s silly. But you can’t beat the laws of thermodynamics. Or how our body works.
Modern-day society has spoilt us. We have one-click food delivery, instant gratification and comfort. So, it is quite easy to fall into the rabbit hole of bad eating habits. We used to think that this problem is restricted to the developed nations. Not anymore. According to a Lancet report two-thirds of the world’s population lives in developing countries.
Over millions of years, our bodies have adapted to store any extra calories that they can get their hands on as fat. Food was not so easily available back then. we had to hunt or grow our food. But, today, more people die due to obesity than hunger.
The most metric in weight loss is the number of calories you consume. Eat less than you spend and your body will use stored fat to run itself. and you will see the scale going down. Go find a TDEE calculator on Google. Find out the number of calories needed to keep you alive and then eat less than that.
Eat Whole Foods
To make it easier to eat less, eat whole foods. What are whole foods you ask? Let me explain.
Whole foods are generally characterized as foods that have not been processed, refined or had ingredients added to them. In other words, eat like your parents. Eat vegetables. Eat lean sources of protein like chicken, fish and eggs. Eat whatever your parents and their parents used to eat. Not the junk that’s called food these days.
Whole foods keep you feeling full for a longer time. Processed food is bad for you. It spikes your insulin levels and leaves you feeling drained and hungry after a short while. Whole foods have all the nutrients to keep you healthy. Processed foods are deficient in fibre and other nutrients which keep us healthy.
Cook your food yourself. If you’re too busy to cook get it from a food preparation service. Or make food for the entire week and keep it in the freezer. Warm it up and eat it as the week progresses. Whatever you do, do not eat crap!
Move Around More Often
Our bodies like to move. We have been around for at least two hundred thousand years. And we have spent most of the time running, walking or climbing trees to get our food. Even after the agricultural revolution, we had to work hard to grow our food.
Modern society is different. We drive (or get driven) to the office. We drink sugar-laden lattes. Then we spend most of our time in front of a screen. We then drive back home and spend the rest of the day in front of the TV.
All this sitting around is contributing to our bulging waistlines. If you want to get leaner then you have to move around more. Remember that you need to consume fewer calories than you spend? You can fast-track fat loss by moving around more.
There are so many options. Try parking your car further away so you have to walk more. Go for a walk. Play sports that you enjoy. Workout. The choices are many. The only thing that is required is that you move your body.
Take It Easy
Fat loss is a slow process. Don’t get lured by programmes that promise to shed 10 kilos in 15 days. Such programmes are not sustainable. What you want is to lose that flab and keep it that way.