How to reduce 10kg weight effortlessly

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What is weight loss :

Weight loss is a procedure to lose the muscle, water, and fat of the body. This is not a healthy way of reducing weight in the long run.

TIPs that help in weight loss 

  1.  Fasting with fasting do some LIIT training

  2. Go vegan to reduce weight 

  3. Consume less food in the day if you feel hungry drink water

What is Fat loss or Cutting :

→ Cutting or fat loss is the cutting of body fat percentage and a small amount of muscle. 

Losing weight may give you the aesthetic and Fat loss gives you a muscular look. When you eat less and burn adequately your body taps the fat storage. When you eat more and burn less you are body excess as fat storage. regardless of hormones macro and micronutrients, you need to be in the caloric deficit 


METABOLISM:

metabolism

You need to eat less than you burn .simply reduce 500cal from your daily calories intake. You will be able to see the weight loss rapidly. This is because your metabolism is fluid.

Metabolism adapts to your body environment, Therefore, you must continuously decrease calorie intake over time to continue to lose body fat. Your body will adapt to caloric intake so decrease slowly 

Macros:

Your calories will be broken down into three macronutrients protein, carbohydrate, and fats. Tracking your food intake and try to hit those numbers each day to hit your fat loss

Nutrition:

  • Use one of the below equations to determine your BMR 

  •  Method 1:

MEN : 10 x Weight (kg) + 6.25 x Height (cm) - 5 x Age(yr’s) +5

WOMEN : 10 x Weight (kg) + 6.25 x Height (cm) - 5 x Age(yr’s) -161

Method-2:

  • To calculate body fat percentage 

LeanBodyMass = Weight in kg x ((100-Body Fat%)/100)

BMR =370 + (21.6 x Lean Body Mass(kg))

  • Use the below equation to find your current TDEE(total daily  energy expenditure)

BMR x 1.7 =Workout 6-7 Time's per week

Create Your Own Diet

diet

→ Multiply your TDEE x 1.9 to get your weekly caloric intake 

Determine your Macronutrients

Protein in grams =( bodyweight x 1.2 )

Fat in grams = (calorie intake x0.20)/9

Carbs [caloric intake -((protein in grams x 4 ) + (Fats in grams x 9))]/4

  • You need to take a 3hrs space from one protein meal  

  • Time your carbs around your workout

Training:

→ you need to do Strength training and try compound movements eg: deadlifts, heavy squats, bench press, etc.…

compound movements

→ Do HIIT Training eg: sprinting, burpees, Row Machine, etc.…

sprints







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