Well.Weight loss is something almost 70% of the population thinks about at least once in their life time and out of these 20% actually work on it;-).
Now why is it so difficult to adopt a weight loss regime?
Because we want fast results and I should make it clear that as there is no short cut to success, there are no shortcuts to weigh loss.
I have been a fitness freak for more than 5 years now and after reading innumerable books and articles and practicing most of the techniques and been in the company of fitness buffs, I state these observed rules:-
- Thou shall not diet:
Dieting doesn’t help(by dieting I mean abstinence from a meal).Excessive and prolonged dieting results in high acidity levels in the stomach and one has acidity as a result. Not to mention fatigue and decrease in immunity levels.
- Thou shall control your food:
Only exercising doesn’t help in reducing weight .The well known law is that fitness is 30% exercise and 70% food. When under a weight loss regime you have to abstain from all fatty foods(ice-creams, butter, ghee, chips, canned foods etc.).This the golden rule and when this is followed it brings the desired result.
- Weight training with cardio:
It is very important to have one cardiovascular routine(swimming, cycling, jogging etc.) clubbed with your weight training routine. Only weight training alone will not give you the definition you desire.
People waste their time doing innumerable crunches in the hope of getting that stomach one day which is just a waste of time. Even if you have a six pack, it won’t show if there is trace of fat above and that can be removed by cardio. So if your plans are to loose weight or to get a firm abdominal, it’s better to run/swim/walk a mile than to do see-saw on an abs cruncher. Crunches can come later once you have lost weight after running.
How do you lose weight?
Whatever you eat is calories(everything except water).When you do work(even while sitting idle) you burn calories. So if your calorie burning is less than what you eat, your extra calories turn into fat and get deposited in your body. So the main Idea is to burn more and eat less fatty food.
How can I burn more?
Best exercises for burning calories in order of precedence are:
Swimming>=Running>=Cycling>jogging>=skipping>Weight training for same duration.
How do I gain more?
I bag of chips is approx. 500kcal.(While one chapatti is only around 60 Kcal).
I pack of Parle-G is around 450Kcal.(One boiled egg around 70Kcal).
I Pizza slice is around 275 Kcal.
One samosa around 175Kcal.
And so on……………….
So you know what not to eat? Do you?
Calories are again of type- Empty calories and Good calories.
Junk foods are empty calories because they add up to your calorie count and give little benefit in return.
Good calories are from Dairy products. Even when a glass of un-skimmed milk is about 250Kcal it gives you good amount calcium to keep your bones strong(and a fizz drink does vice-versa)
So to sum up:-
Remove empty calories from your diet and reduce good calories(if you wish to lose weight)
Do cardio exercise at least 3 days in a week(for at least 30 min continuous.)
Feel good about yourself.
Be fit.