These 8 rules will help you lose weight fast, and learn tips from fitness experts.
Losing fat not only reduces the risk of heart disease but also prevents the risk of diabetes. By removing extra fat, you can improve your physical performance. This will not only increase your confidence but also your energy level. Not only this, losing fat will also improve your sleep cycle. The process of reducing fat may seem easy, but due to more exposure, any person gets so much advice and information at once, which increases the confusion about what is the right process for reducing fat.
Fitness coach Sunil Shetty has posted a video on his official Instagram account explaining how you can lose fat as quickly as possible.
Know fat loss tips from fitness experts.
Burn more calories: You have to burn more calories than you have consumed. There are many apps available that help you monitor your diet. In such a situation, you have to use any one app regularly, where you will be told how to avoid overeating and how to reduce the extra portion of your food. To remove extra fat, you have to burn about 500 calories daily.
Avoid liquid calories: Soda, juice, and coffee are very high in calories. Plus, these drinks do little to curb your hunger. Include water, green tea, black coffee, or herbal teas in your diet. You can add lemon, cucumber, or mint to these drinks to enhance their flavor without adding extra calories.
Exercise at least 3 times a week: Strength training helps build muscle, while cardio burns calories. Weight lifting can be combined with 20-30 minutes of cardio, but you should do this under the supervision of an expert. For maximum results, do exercises like squats, deadlifts and push-ups.
Include protein in every meal: Protein keeps you full for a long time. Apart from this, it protects muscles and boosts metabolism. Eggs, chicken, fish, tofu, lentils and Greek yogurt are rich in protein. Try to include at least 20-30 grams of protein in every meal you eat.
Eat lots of vegetables: Vegetables are low in calories but high in fiber, which keeps you full. Spinach, broccoli, carrots, zucchini and bell peppers are rich in fiber. Fill half your plate with vegetables to avoid overeating.
Get at least 7-9 hours of sleep at night: If you are not able to sleep properly, your incomplete sleep increases hunger hormones and slows down fat loss. If you are going to sleep, take special care of some things. Use your mobile less during this time and keep the place where you are going to sleep dark. Good sleep promotes health benefits and reduces cravings.
Focus on walking: Walking burns calories and increases overall activity. Try to walk 10,000 steps every day. Take a short walk after meals and choose stairs instead of the elevator.