Tired of following different meal and exercise plans and still not getting results on your weight loss journey? You’ve come to the right place.
In this article, Iam gonna show you how to lose weight in 4 simple and effective steps.
People often make the weight loss process more complex than it actually is, counting the calories of everything they eat. Don’t get me wrong, counting calories is great, but if you are too obsessed with counting calories then it creates an extra burden and makes the process complex.
I lost 30kgs in 6 months following only these 4 simple steps and you can do the same.
Step1- Follow Intermittent Fasting:-
Intermittent fasting(IF) is an eating pattern in which you eat within certain hours of a day and refrain from eating during the rest.
Now, there are many ways of doing IF, but i suggest follow the 16/8 rule i.e. eat within 8 hours from 12pm to 8pm and refrain from eating during the rest of 16 hours.
That means you’ll only be eating lunch and dinner and skipping breakfast. Don’t believe the common hype that skipping breakfast is unhealthy, it is NOT.
Research has shown that IF not only helps in reducing weight but has several other health benefits. For more information on IF, check out THIS ARTICLE.
Intermittent fating (IF) is the most simple and effective way which has helped many people, including me, achieve their fitness goals.
Summary:- Follow Intermittent Fasting (IF). Eat within 8 hrs from 12pm-8pm and fast for the rest 16 hrs.
step2- Eat High Protein and Low Carbs Diet
1grm of carbs= 9 calories
1grm of protein= 4 calories
Now, you don’t need to count calories, but you have to choose meals which are high in protein and low in carbohydrates(carbs).
You are skipping breakfast and eating only lunch and dinner does not mean you can eat whatever you want. You need to be conscious about what you are eating.
Carbs are the energy source of your body. Think of it this way, if your body is an engine then carbs is the fuel. Your body burns carbs to produce energy. carbs are necessary for your body to function properly.
However, if you eat more carbs than your body can burn, then it stores it as fat for later use. So, in simple terms, fat is nothing but stored carbs.
When you eat a low carbs diet, your body will have to use stored fat to produce energy which will burn fat and reduce your body weight.
Foods rich in good carbs:-
- Oats
- Brown rice
- Brown Bread
- Whole Wheat chapati
- Vegetables
Protein are the building block of your muscle mass. Protein is necessary for your body to maintain and build muscles.
You should be eating a high protein diet to maintain your muscle mass because you wanna lose fat not muscles.
Since you are eating only 2 meals a day, it’ll be hard to meet your daily protein intake requirement, so you could also add a protein supplement to ensure that you are meeting your daily protein requirement and maintaining your muscle mass.
Foods rich in Protein:-
- Chicken breast
- Eggs
- Fish
- Beef
- Tofu
- Beans
- Lentils
Summary:- Eat foods which are high in protein and low in carbs, examples include chicken breast, eggs, fish, tofu, beans, lentils, whole wheat chapati, brown bread etc.
Step3- Drink Lots of Water
You should be aiming to drink 4-5 litres of water per day. Timing of drinking water is also important.
You should be drinking 1 ltr of water just after waking up in the morning, it’ll not only suppress your hunger but also cleanses your body and helps with bowel movements.
Also, drink a glass of water 10 minutes before eating any meals, it’ll help you feel full so that you’ll eat lesser calories.
For other benefits of drinking lots of water, this out THIS ARTICLE by healthline.com
Summary:- Aim to drink 4-5 ltrs of water per day. Drink 1 ltr of water just after waking up in the morning and a glass of water 10 minutes before each meal.
Step4:- Get Moving
You also need to add some physical activity in your daily routine specially if you have a sedentary job/work.
It could be anything like lifting weights, running, hiking, cycling or an outdoor sports. Whatever you choose you have to be consistent with it and do it atleast 5 times a week.
I personally chose running, as i enjoy running and i started seeing results from week 1. In my opinion, it is the best exercise to lose weight fast.
Exercising is not only good for your physical health but also your mental health. you should make a habit of exercising even after you achieve your ideal weight goal.
Summary:- Exercise regularly. It could be anything like lifting weights, running, hiking, cycling or an outdoor sports. Choose one or two of these and be consistent with it.
Dont’s
- Eat fast foods
- Drink soft drinks, sweetened beverages
- Eat rice. If you wish to, eat only once a week.
- Consume sugar. If you wish to, consume only a minimal amount.
Conclusion
Here are the 4 simple and effective steps to lose weight easily:-
- Follow Intermittent Fasting
- Eat High Protein and Low Carbs Diet
- Drink Lots of Water
- Get Moving
Follow these 4 simple and effective steps to lose weight easily. You will start seeing results from week 1.
You don’t need to follow a complex meal and exercise plan to lose weight. Don’t make your weight loss process complex, keep it simple.
