How to decrease weight? - Page 2

Originally posted by: sev.puri

Spot fat reduction is simply not possible. But if you’re looking to tone, then there’s plenty of exercises available. I’ve never been one for yoga but the surya namaskar is considered a full workout for the body.

Ofc spot fat reduction can't be done. But cant we do cardio first and then area specific exercises?

Yoga actually has worked the best on me till now. I've lost close to 5 kg since April...and I am happy coz the extra weight had affected my stamina greatly. I prefer taking it slow than going fast and causing other problems like hair loss, acne etc

I am sure my weight loss speed will increase now coz I am much more agile and I have to be careful.

bollywood dance for atleast 1 hr everyday

Eat whatever you make in Khaali cooker.

Originally posted by: Autumn_Rose

Yes but I think to sustain the weight and stay healthy, it’s important to establish a healthy diet and eat clean. Something they can follow on a regular everyday basis. You gotta find out what works for you.

Eating junk is detrimental and will impact on the body later on, though it varies from person to person. I have seen some people who work out a lot, girls who have made a good figure but eat a lot of junk... end up having some health issue or the other.

Agreed, healthy diet is important but I think portion control is all the more important. And also avoid snacking (that by far is the hardest thing for me) honestly you can eat junk, but eat it in moderation. I’m just tired of celebrities saying “don’t eat after this time”, “intermittent fasting/keto”, “exercise is much more effective at x time”. Like bro, just calorie deficit/maintain. Don’t over complicate things!

Originally posted by: sev.puri

Agreed, healthy diet is important but I think portion control is all the more important. And also avoid snacking (that by far is the hardest thing for me) honestly you can eat junk, but eat it in moderation. I’m just tired of celebrities saying “don’t eat after this time”, “intermittent fasting/keto”, “exercise is much more effective at x time”. Like bro, just calorie deficit/maintain. Don’t over complicate things!

Yes. Cheat days are imp.

Chloe Tings workout programs.

If you don't want to stick to workout videos then Jump ropes.... I have lost so much weight by jump roping 30-60mins a day.

And of course.. Cut down on junk food. Don't stop completely have a treat here and there, because eating clean for a few months then going in for that greasy burger in a moment of weakness is gunna wack your system up. So controlled eating habits and workouts.

don't ask in internet, see a trainer in real life(genuine one).

Work out

5 times a week lifting

7 times a week running on treadmill

Cut Soda out. Focus on Water

With this method once in 3.5 months I lost 30/35 pounds

Lots of ways to skin the cat!!

The culprit in weight gain is Insulin. The key is to eat low GI foods that don't spike your insulin. Fats are not the enemy, Sugar(Carbs) is. Eat fat to lose fat. Healthy fat that is. Ghee, Butter, Eggs, Avacados, Walnuts, Almonds. You'll feel fuller. Fats don't spike insulin. Stay away from Dairy, even the Hormone filled Milk. Cut down on the Carbs. Graduate to Intermittent fasting if possible. Find healthier alternatives. Almond Milk instead of Cow's Milk. Peanut butter instead of Dessert etc.

All this has to be done with a calorie deficit. Find out your maintenance calories from any online calculator and then eat ~500 calories less than your maintenance. Don't do crash diets or extreme calorie deficits. You'll lost fat sure, but you'll also lose muscle and when you do go back to normal eating, it'll all come back and more but not the muscle.

More importantly, give yourself time. Go slow and steady. If you succumb to temptations one day, thats OK. Its not about perfection, its about consistency. The fat will melt off. Don't check the scale everyday. Do it once a week. Water weight fluctuates and can demotivate people. A better indicator will be how your clothes fit rather than the scale. Lift weights to tone yourself. Skinny fat which is what most South east asians are, isn't very attractive or healthy either.

Fitness is a marathon, not a sprint. Make it your life style.

You have to first create a meal plan... four well-proportioned meals a day with a source of protein with green veggies and some whole carbs should be the goal. You don't have to turn into a macro maniac overnight but you can start with reducing carbs and incorporating vegetables, lentils, fish/poultry etc into your diet.

Ideally, you should aim for 1 gram of protein per pound of your body weight. For example, if you weigh 130 lbs, you should shoot for 130 grams of protein a day. Pay attention to your nutrition too. Vitamins, calcium, etc. are just as important as protein to keep your health and energy level at its optimum.

I'm not saying that you should obsess over the macro/micro nutrients but just keep it in the back of your head when you're planning your meals.

The most important part of weight loss and maintaining it is consistency around your diet. And of course, exercise should always be incorporated. I HIGHLY recommend resistance training to fire up your metabolism and TONE your muscles. Weight loss is not a big deal but toning your body is, and that requires consistency on clean eating and exercise.

Go for resistance training 3 times a week and cardio 30 minutes a day 4-5 days a week. It's important to have rest days too, which can include all the household chores and just base level activity without exerting yourself too much.