How to Lose Weight Fast _ 100% Results

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 .