Let me make one thing very clear.
Losing weight requires work, you can never lose weight if you are just lying there on your couch.
Stop relying on weight loss drugs and supplements, if you are really serious about your weight loss.
There are no shortcuts in life and losing all of your fats is very hard, I am sorry if I’m not telling you that
“yes, you can lose all your weight in a week”
“wow this insane pill lost all my weight”
Stop falling for them.
You can never lose all of your fats within a week safely and those pills are just going to ruin your kidneys and liver.
Look you mostly have to earn everything you want to have in your life, make this your rule.
Your biggest enemy is you and you have to fight with yourself and trust me when I say this: “It’s going to be worth it when you do.”
So the question is:
Are you ready to lose your fats? if so then follow these steps below:
Set realistic fats losing goals:
Before setting up your goals, know a few things.
First thing is that you are looking to lose fats and not your weight because weight also has bones and muscle mass in it, and you don’t want to lose them.
Second thing is that you must have to calculate your body fat percentage in order to know what is the goal that you want to make. Click here to find your body fat percentage.
OK now that you know your body fat percentage,
If you are a guy, and a body fat percentage of 20% or less, you should aim for losing up to 1 – 1.5 lbs of fat in a week, with 20-25% of bf you should aim for 2 lbs/week and with greater than 25% body fat you should aim for up to 3.5 lbs/week.
If you are a girl, and a body fat percentage of 25% or less, you should aim for losing up to 1 – 1.5 lbs of fat in a week, with 25-34% of bf, you should aim for 2 lbs/week and with greater than 35% body fat, you should aim for up to 3.5 lbs/week.
Control your Diet:
Before setting up your diet, the most important thing to consider is how many calories you need to maintain your current weight. Now when I say calories I mean Kilo calories.
To calculate your daily calories intake, multiply your weight (in lbs.) with 11 (for girls) and 12 (for guys).
For example, if you are a guy and you weigh 200 pounds then your daily calories intake would be 200 * 12 = 2400 calories.
Okay for your diet, you want to aim for 60% of calories from proteins, 40% from carbohydrates and 20% from fats.
If you don’t want to get involved into so many calculations, just aim for 1g of protein/ lb of your weight in pounds and keep your overall calories less.
How much less, well keep 500 calories less than your daily intake calories e.g again for a 200 pounds guy, his daily calories required to lose fats would be 2400-500 = 1900 calories
Some easily available foods you want to consider for your diet:
Food rich in proteins: Chicken, eggs, fish, lentils, cheese, milk, tofu, beans and nuts.
Food rich in carbs: Oatmeal, potato, brown rice, wheat and brown bread.
Food rich in fats: olive oil, cheese, peanut butter.
You can use these foods to make up your daily diet.
How did my diet look like?
Breakfast: Half cup oats with 1 cup cow’s milk, 3 egg whites, and 1 whole egg.
Brunch: Half sandwich of peanut butter.
Lunch: Steamed Chicken/fish/beef/lamb, brown rice.
Pre-gym: 1 peanut butter sandwich with a glass of low-fat milk.
Post-gym: 1 TB spoon of Sugar of High Glycemic Index (which dissolves in body readily to give you energy read more here) and 5 egg whites.
Dinner: Meat only.
So you can copy my diet if you want which included high protein and low carbs and fats diet.
The main point here is that you have to make sure you eat after every 3 hours.
Use carbs for your workouts, use fats to sustain your energy for longer periods of time and use proteins for building new muscles.
In order to lose fats, you have to split all your three meals, your breakfast, lunch, and dinner into two, making a total of 6 meals throughout the day, eating after every three hours.
That way you will feel full all the time and you will be burning more fats.
Also, the quantity of foods should be according to your daily calories intake required.
Check out the exact number of grams of proteins and calories for all foods, write them all down and then eat according to it.
A word of caution: For diabetic patients, High Glycemic Index sugar should be avoided.
Setup your exercise plan:
Setting up your exercise plan is easy.
The hard part is actually doing it, so start slowly and then make your way up to more aggressive exercises.
Your exercise plan should include both weight training as well as cardio.
Why do you need to train with weights?
Well, let me explain to you how our body works.
We have three sources of energy in our body.
One comes from the food we eat, one comes from the burning of fats and one comes from the burning of our muscles.
Our brain always prefers to burn muscles instead of fats because it’s more readily available for energy than fats, so when you train with weights you tell your brain that your muscles are important for you because you use them daily and so it turns towards your fats.
When astronauts spend too much time in space without gravity, their bones and muscle mass start diminishing because their brains feel that they don’t need them, as they are not using them.
So these astronauts have to exercise daily in order to save their muscles and bones.
For cardio, If you are looking for some serious results like getting six-pack abs or less than 14% body fat. I’d prefer you do HIIT.
(HIIT is High Interval Intensity Training, The simplest form of it is just running as fast as you can in a short period of time, then take rest for some time and do it again. (Click here for more details)
Note: If you are new to HIIT or have more than 25% of body fat, you should start with simply brisk walking.
Now your workout plan should look like this:
Monday: Chest exercises with a half hour of HIIT.
Tuesday: Bicep workout.
Wednesday: Triceps workout with a half hour of HIIT.
Thursday: Shoulders workout.
Friday: Back workout with a half hour of HIIT.
If you are an absolute beginner, you should start with understanding the exercises first and go with very low weights. There are tons of videos explaining all workouts in details.
It’s time for you to do a little homework. Make your plan.
Also, make one day in a week “The cheat day”, Sunday would be the most suitable day for that according to the plan mentioned.
Cheat day is basically a day of which you can eat all you want without worrying.
Cheat days are actually healthy for you because it removes your body’s cravings but still, make sure you earn your cheat day.
Give it time:
This is the most important step of all. Your belly is the first place where your fats get stored in and it’s the last place from where the fats go.
The majority of people just want to lose fats from their belly and they go for spot reduction, by doing tons of crunches and other abdomen exercises.
Spot reduction is a myth that means you can not simply lose fats from your belly only. Your fats are distributed all over your body so you have to give it some time before you can start losing your fats from your belly.
When I started losing my weight I saw that my arms were the first place from where fat started to disappear then came my face then my legs then my chest and at the very last came to my abs.
So don’t be disappointed if you don’t see any results on your belly in the first month.
Just keep on working and keep up with your diet and exercise plans, those fats on your belly are going to get away.
In order to lose fats, you must set up a realistic goal and plan your diet and exercise schedule accordingly.
Don’t fall for any pills and herbs or anything.
The only way to lose your fats is by hard work period. It’s about changing your lifestyle.
Just follow my instructions and make your diet and exercise plan according to it.