Hello , friends .
Welcome to Fit Table .
The fat percentage of her body depends 80% on what we eat and only 20% on how much we exercise .
One need not starve himself or herself to lose weight .
All you need to do is eat the right food in correct quantities .
So here I share with you my 12 tips , 12 tips that will help you lose weight effectively .
First days eat the right amount of carbohydrates .
In India .
We eat too many carbohydrates when we eat carbohydrates , more than what our body can utilize .
It gets converted to fat .
But how do we know how many carbohydrates we have to eat to lose fat ?
Well , it's simple .
Just find out your weight in kilograms and add 10 to it .
These are roughly the amount of carbohydrates that you should be eating per day .
For example , if my weight is 80 kgs , I should be eating around 80 plus 10 , around 90 g of carbohydrates to lose fat .
Now , you may ask how to calculate the amount of carbohydrates that you are eating per day .
But there are a lot of free apps that will help you count your macros some of the best are healthy for me and my fitness part , you can download them or else you can Google , you know , Google has answers to almost everything .
Now , when I say carbohydrates , I mean complex carbohydrates , complex carbohydrates are basically whole grains .
They are high in fiber and helps reduction of fat .
I have talked about complex car provided in detail in my grocery shopping video .
The link to vees down in the description second is eat enough protein , protein , not only helps in muscle building but also reduction of fat .
When we eat protein .
Body finds it a little difficult to break it down .
So eating protein keeps us sad for a longer period of time and we do not crave for other foods .
More of a protein is essential for daily repair of the body , skin and hair health .
So even if you're not working out , you need protein in grams equal to your weight in kilograms .
For example , if my weight is 80 kg , si should be eating around 80 g of protein per day .
And if I'm working up , I should be eating double of it .
Third is eat healthy fats .
I've seen people stop eating healthy fats like almonds and peanut butter thinking that it will make them gain weight .
Well , that is not true .
Actually good fat cuts bad fat , moreover body needs the daily dose of essential fatty acids .
So make sure you eat around 50 to 60 g of healthy fats every day .
Next is include raw vegetable salad .
This is extremely helpful to cut the lower belly fat .
A raw vegetable salad may comprise of carrots , cucumbers , cabbage , beetroots , etcetera , just Sprinkle lemon juice on it and it is good to go .
You can include it half an hour before lunch , dinner or more .
Trust me , you will be surprised to see its benefits if they switch to low fat day .
Dairy products are loaded with saturated fat .
Our body does not require more than 15 to 20 g of saturated fat per day .
So it is advisable to use low fat versions of milk curd , cottage cheese and other daily products .
Next is use cooking sprays .
Since long , we have been using too much oil for cooking when oil burns , it gets converted to bad fat .
Using a cooking spray will reduce your daily oil intake significantly .
Zero calorie cooking sprays are easily available in the market these days .
I have linked one down in the description .
Next is drink enough water , practice drinking three liters of water every day .
Make sure to drink water in between the meals and not with meals .
Drinking enough water keeps the metabolism up and promotes reduction of fat .
Next is do not skip breakfast .
Well , some people may disagree but I believe in the studies which suggest that skipping breakfast makes you gain weight .
This is because when you skip breakfast , your body craves for food throughout the day and you actually end up eating more food .
Not only this skipping breakfast has other harmful effects on the body .
So instead of skipping the breakfast , I would suggest you to keep it heavy and balanced .
Next is sleep .
Scientists confirmed time and again , that lack of proper rest can affect your waistline .
Sleep deprivation affects your brain in such a way that your body craves for more food but does not process it efficiently .
So make sure you have a sour sleep of 7 to 8 hours daily .
And this work out , regular exercise will speed up the fat loss process .
So try to spare at least 30 minutes in the morning or evening to work out with training surely helps .
But your focus should be on cardio .
I have posted some videos which may help you lose fat at home .
Next is supplements .
The only supplements that you may require is a bay protein isolate .
Bay protein is a milk based protein .
It is safe and does not have any side effects .
The best time to have bay protein is post workout in water .
However , if you do not work out , you will still have bay protein , especially if you're a vegetarian , finding it difficult to complete your daily protein intake .
There is no need to buy any fat burners in this regard .
I have shared a fact that a great recipe .
Make sure you add that into your diet last but not the least junk , the junk food .
When all the above points go for a toss .
If you are eating junk food regularly , one cannot stay on track if he or she eats regularly food outside .
This is because the outside food is either rooted with sodium or sugar .
If sodium leads to water retention sugar is nothing but empty calories .
Once in a while , it is ok .
But make sure you eat most of your food cooked at food .
Even at home , you can use healthy alternatives to sugar and salt .
Like instead of using the normal salt , you can use black salt or rock salt .
You can fulfill your sugary cravings by having natural sweeteners like fruits , maple syrup , Stevia Jay Raw .
So friends follow these 12 tips and I assure you will see results coming your way .
So friends , I hope you found this video to be helpful .
Well , if you did to give it a thumbs up and also please do remember to subscribe to my channel .
My name is Vivek .
I thank you so much for watching .