Losing fat can be very challenging as you’ll have to give up a lot of your favourite foods, probably get up early and hit the gym in your workout clothes. And if you have been leading a sedentary lifestyle then waking up with the sun and slipping into your sneakers for even a run, can look like a mammoth task. But it can be rewarding too! After all, you will get a body shape of your choice and the stubborn fat will be out of your way. In fact, fat loss can be less complicated. All you have to do this is follow just three principles of fat loss by an expert.
When you think of getting rid of the extra body fat, don’t forget the basic principles. So, before you kickstart your fat loss journey, know what you should keep in mind.
Nutritionist Mohita Mascarenhas outlined three basic principles of fat loss via an Instagram post. Come, let’s find out what you may need to do to reduce fat in your body.
1. Calorie deficit is an important principle of fat loss
While losing weight, more physical activity shoots up the number of calories your body uses for energy, according to the US Centers for Disease Control and Prevention.
When you combine the burning of calories through physical activity with reducing the number of calories you eat, it creates a calorie deficit. That ultimately results in weight loss. According to Mascarenhas, you should “create a deficit by cutting back 300 to 400 calories from your (weight) maintenance calories.” In case you are leading a sedentary life, increase your activity by walking and exercising on a regular basis.
As per Korean Journal of Family Medicine, about one-third of the global population aged 15 years and older is involved in insufficient physical activities. That in turn affects the overall health. Unfortunately, sedentary lifestyles are spreading like fire due to increased use of television and video devices, a lack of available spaces for exercise, increased occupational sedentary behaviours like office work.
Sedentary behaviours decreases cardiac output and systemic blood flow while also activating the sympathetic nervous system. It ultimately reduces insulin sensitivity and vascular function. The incidence of hormone-related cancers is also elevated. So, without a doubt sedentary behaviours have adverse impacts on your body. There is cancer risk, and risks of metabolic disorders such as diabetes mellitus, hypertension and depression. Don’t want to experience all this? Then reduce sedentary behaviours and increase physical activity.
2. Watch your protein intake during fat loss journey
Many people are aware that calories intake should be reduced and you should eat more foods rich in protein when you are thinking of fat loss. But not many know how much of protein is required by our body. Mascarenhas suggests it’s best to eat 1.5 to 2 grams of protein per kg of body weight, and also shared that eating protein-rich meals “provide satiety, reduces cravings and boosts metabolism.”
According to Harvard T.H Chan., animal-based foods like fish, chicken eggs and dairy products tend to be good sources of complete protein. On the other hand, plant-based foods such as fruits, vegetables, nuts, grains and seeds often lack one or more essential amino acid. Those who are vegetarian can eat a variety of protein-containing plant foods each day. This way you will get all the amino acids needed to make new protein. Also, incorporate complete plant proteins like chia seeds and quinoa.
3. Have patience while aiming for fat loss
We do want everything to be done instantly. That’s why we have food items like instant noodles. But fat loss journey involves a lot of patience. Mascarenhas said that staying consistent with your efforts is the “key to success, even in fat loss.” She also pointed out that fat loss takes time so be “consistent and patient.”