Every individual has different goals it may be gaining lean muscle mass,it may be gaining weight etc.But some of you beginners who are focusing on loosing some fat and get in shape here are some important Fat Loss Diet tips and Food for beginners. Before getting started you need to understand few basics like what are calories and how do we calculate it. How does it impacts our goals etc..
The amount of energy in an item of food or drink is measured in calories. Every individual requires a certain amount of calories for energy and maintaining a healthy body weight. You can also go through my previous article.
For examples an average man requires 2500 kcal a day to maintain a healthy body weight. Whereas a women requires around 2000 kcal per day. However exact amount of calories to maintain your body weight can be calculated by various calculators available online. So this calculator will not only show your maintenance calories required but also how much calories you need to decrease to loose that fat .
2.Concept of caloric deficit and caloric surplus:-
As the title suggest in layman term when you eat less than your maintenance calories you loose weight. Whereas when you eat excess calories then what you are burning you gain weight.
For example I am 29 Kg, 190cm tall guy and I am a moderately active , my maintenance calories comes out to be approximately 2800 per day.So if i consume lesser calories I tend to loose weight and if I eat more than I will gain weight. It looks that simple .Isn’t It?
But yes there is a lot more you need to know about in this article for Fat Loss Diet tips and Food for beginners.
Caloric Deficit=Fat loss/weight loss & Caloric Surplus=Increase lean muscle mass/Weight gain
1.Calories for fat loss:-
Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. So you must try and decrease you calorie intake by 500 kcal per day for a week.
However our body is very clever,it starts adjusting to what you are providing it and a time will come when you reach a plateau.In this stage you will no more able to cut that fat. How to overcome Fat loss plateau?
At this point, the only option is to boost metabolism:
You will find that the nearer you get to your goal weight (or body fat percentage) – the harder things get!
2. Don’t go too low on your calorie intake:-
You should keep in mind that going too low on your calories will have adverse implications .So my suggestion to you is ,try not to lower your calorie intake by more than 1000 calories below maintenance.Following will be the implication when you go too low on your calories
Muscle mass is broken down for energy (catabolism).
Metabolic rate will begin to drop (typically) after 3 days of very low calories – this is related to, and compounded by the loss of muscle mass.
With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability
Also you will suddenly gain that lost fat once you return to your normal diet patterns.
3.Don’t try to increase your exercise:-
You might have a misconception that you are in a caloric deficit and if you burn that extra calories in the gym you will achieve greater and faster results.
Increasing your workout will not only will increase injury chances but you will be devoid of that energy to get you going .Soon you will have that fatigue creeping in which will make you demotivated .
Now moving on to our second part in our topic of Fat Loss Diet tips and Food for beginners i will guide you of what to eat during your fat loss journey and how to make it more effective .
Eat unprocessed food almost all time.Try buying raw food and cook them yourself. Eliminate added sugar and preservative drinks for now,avoid saturated or bad fats . Stop adding that sauce and mayonnaise in your recipes.
Eat whole protein sources like eggs,Fish,Dairy products and Whey protein for your protein requirements.
Add fruits & raw veggies(Spinach,Cucumber,Tomato,broccoli,carrot etc) which will keep you stay full throughout the day.
Veggies and fruits provide you with high quality fiber and these have very less calories in them. So you can easily have those vital nutrients without consuming extra calories.
Fats don’t make you fat,bad nutrition and lack of exercise do. Healthy fat helps fat loss.They slow down digestion. So add fish oil,olive oil ,peanut butter and mixed nuts in each meal.
Thirst can make you feel hungry. So drink water in between your meals which will keep you full and hydrated . Add green tea or coffee 20 minutes prior to your workout which will help you stay focused and boosts your metabolism.
2.Eat Carbohydrates only after workout:-
Whole grains are calorie dense which can make you exceed your daily calorie intake so keep that in check . Minimize food which contains starch and consume them only after workout. Eat starchy carbs(Potato,Pasta etc) only on your workout days ,try avoiding them on your rest days.
Eating frequently keeps your blood sugar levels stable.It also keeps you full throughout the day and p[prevents you from overeating.So plan your meals every 03 hours . Eating a balanced diet in your breakfast is very important it kick starts your metabolism.You can also have a cup of black coffee without sugar right after you wake up in morning.
So here were some of the Fat Loss Diet tips and Food for beginners which will take your training to next level and help you remove that excess fat from your body.
I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If you need any assistance and guidance related to health and fitness. Contact us.