Fitness / 4 min read / 30 January 2022
Are you a teenager stuck at 90 kgs looking for a crash diet or a person in her thirties really
thinking about doing keto after hearing about it from her friend? Well, here’s a tip: “ Don’t”.
Maybe you will lose 5 kgs in a week and think of yourself as the epitome of health, without
even realising the health risks, which includes weaker heart, weakened immune system and
slowing down of your metabolism, which in the future may result in weight gain again and
these are just a few.
It is only natural for anyone trying to lose weight, to want to lose it very quickly. But it is recommended, a steady weight loss of 0.5-1 kg is the most effective in keeping your weight off in the long term weight management.
Here are some simple steps to lose weight:
1. Stay in a calorie deficit
The secret to weight loss is nothing but staying in a calorie deficit. In the end weight gain and loss are the results of calories in and out. Calories are the units of energy that your body uses and when you consume fewer calories than you burn, you are in a calorie deficit. Staying in a calorie deficit is easy. Find your maintenance calories with a calorie calculator available widely on the web, and consume 200-300 calories below it. As you lose weight, your maintenance calories will decrease over time. Calorie deficit can be achieved in two ways: by consuming fewer calories and increasing physical activity. It is more sustainable to create a calorie deficit through diet rather than exercise alone. A few easy ways to cut calories are mentioned below:
2. Build More Muscle
Adding more muscle to your body will help you burn calories faster. Muscles require energy to survive,they increase the metabolic rate of the body. Scientific estimations state that one kg of muscle burns nearly 10-15 calories every day. Since it also increases your resting metabolism- you can burn calories at rest.
Muscle can be built by simple resistance training, adequate consumption of protein and 8 hours of sleep. Gaining muscle is easy in the initial phase since the body reacts to the sudden external stimuli quickly but it gets more challenging after 1-2 years of subsequent gains. While maintaining that extra muscle is again easier.
3. Eat More Protein
Of all the nutrients we eat, proteins are the most important for losing fat. They keep us full, which prevents overeating. They take up more energy to digest than carbs and fats thus boosting our calorie burn throughout the day. If accompanied by weight training protein helps in building muscles. Eating 1.8-2 grams of protein per kg is recommended to meet the daily protein requirements.
Some easy sources of proteins are eggs, lean meats, milk, protein powder, paneer, tofu, lentils and many more.