How to lose Weight

Fat Loss Program

       When its coming to fitness its all about your 70% diet and 30% workout. When comes to fat loss program in the very beginning you have to calculate your daily calorie intake it will depend on your BMR (Basel Metabolic Rate) and your daily activity level.( Search Calorie Calculator in Google). When you found your daily calorie intake here is the magic will come no big things just cut down some calorie from your daily intake suppose you need 2000 calorie asper your BMR and daily activity level then you have to eat 1500 calorie/day.(bellow 1500 calorie is unhealthy for men and women should not go bellow 1200 calorie/day.)


       Now when you are consuming 500 calorie lower then u burn, you are in the way of fat burning process. You will lose 2 kg. in a month with this simple thing. But remember you have to eat clean food and healthy fat.

      
       In fat lose program there is a huge chance to lose muscle for that you have to balance your diet, for this you have to remember three things Carb.(Carbohydrate) , Protein and Fat.



                         800 calorie from carb. 600 calorie from protein and 600 calorie from fat

       as per the above calorie how much carb protein and fat you have to consume? here is the solution........ in every 1 g of carb there is 4 calorie thats means you have to take 200 g of carb in each day. 1 g of protein contains 4 calorie thats means 150 g of protein every day and 1 g fat contain 9 calorie that means 67 g fat everyday.



Carb

  1. Whole Wheat flour (Chapati/Roti, Pasta, Bread)
  2. Sweet Potato
  3. Vegetables
  4. Brown Rice
  5. Banana
  6. Semolina
  7. Oats

Protein

  1. Chicken Breast
  2. Egg 
  3. Nuts
  4. Fish
  5. Paneer
  6. Soyabean
  7. Lentils(Dal)

Fat

  1. Nuts
  2. Olive Oil
  3. Ghee
  4. Mustard oil

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