Losing weight is commonly at the top of everyone’s priority list. Be it a businessman, a housewife, a senior citizen or a college student, being fit is a goal shared by everyone alike.However, the more we research facts, the more we realize that the traditional weight loss approach has now been replaced by the new (and improved) fat loss approach.

Let’s look at the 3 ways your body loses weight:

  • Dehydration – NOT a recommended method of weight loss, for obvious reasons
  • Lean weight loss – This is the most abused form of weight loss but what people don’t get is that they put on weight as quickly as they lose it, while harming their bodies unknowingly. Lean weight loss happens when people go on crash diets, cut back on their calories too much and improper exercise. Lean weight loss is actually the breakdown of muscle, which is highly detrimental to the body. This leads to reduction of the BSR (Basal Metabolic Rate) and jeopardizes body structure and function.
  • Fat Loss: The key to adjusting your body composition should be determined by reaching a body fat goal that is realistic and can be reached within your time frame.

Depending on the goal, it may take weeks or months. Crash diets, starving or unrealistic eating regimens commonly adopted by many for quick loss are best avoided. When you do this, you end up losing muscle mass, which means a drop in BMR and increase in your body fat percent.

All your goals, be it fitness, weight loss, spot reduction, anti-aging or simply looking good are best served with one easy formula – Increase muscle and reduce fat.

Principles for Fat loss

1. Never skip meals & Eat every 2-4 hours

- Improves energy level and muscle recovery

- Increases metabolism and body tone

2. Eat lean, complete protein with each meal

- Improves muscle growth, activity and recovery

- Increases metabolism and fat burning

- Improves body tone and workout performance

3. Eat high-fibre foods with each meal:

- Increases metabolism and fat burning

- Reduces free radical attack, and risk for cancers, diabetes, heart disease

- Increases digestive health

4. Eat good fats daily

- Reduces risk for cancers, diabetes, heart disease

- Increases metabolism and fat burning

- Reduces inflammation, improves fluid balance, improves skin and hair

5. Eat whole grains

- Maintains steady energy levels

- Provides calories with minimal chance of fat storage

6. Exercise daily

- This should comprise of aerobic as well as resistance training. Vigorous resistance training will maintain or increase your lean body mass. Muscle burns calories, which means that every pound of muscle gained, you will be burning more calories and increasing the rate of fat loss.

7. Avoid foods with sugar or trans fats

8. Avoid fried foods and heavy sauces

9. Use low fat protein supplements to meet daily protein requirement

10.Do not eat out daily. These foods are usually high in fat, salt and calories


And lastly, stop overusing that weighing scale! Like I said, fat loss is healthier than weight loss; your weight is not (and should not be) the only indicator of how healthy you are.

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