How to Lose Fat – Part 2

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How-to-Lose-Fat

In the first part, I discussed how to lose fats using HIT workouts and diet planning. In this part we’ll explore some more methods for fat-control continuing the diet part too.

Let’s start with the Body Mass Index or, BMI, which provides a rough estimation of how overweight or underweight you are, assuming an average frame and bone density. It’s easy to calculate. Here is the formula:

BMI = w/h2,

Where, w = your bodyweight in kilograms

And h = your height in meters.

The normal range of BMI is 18.5 to 25. If you have a BMI of more than 30, you’re suffering from obesity! Please note that BMI is just a rough estimation. For example, Arnold Schwarzenegger was definitely not obese when he won Mr. Olympia at 1.88m height and 110 kg bodyweight with a BMI of more than 31.

Coming back to the methods of losing fats, the next in the list is:

Yoga and Pranayama : Various pranayamas and aasanas are there specifically to control the body weights. Yoga is a combination of physical exercises, breathing exercises and meditation. It is said in ancient Hindu scriptures that by controlling the breathing pattern, you can control thoughts, which in turn control your actions and thus your future. Yoga should be done in an open space on a non-conducting mat. There are many different Yoga forms done specifically for losing weights. I’ll cover a few of them:

  1. Bhastrika: A normal breathing exercise. Take a full deep breath in and then slowly exhale. One round should take an average of 5 seconds. Repeat for 10-15 minutes. While in the mind stay focused on the breath and feel the oxygen flowing through your arteries while inhaling and watch all that burnt CO2 leaving your body when you exhale.
  2. Kapaalbhaati: Another good pranayama for controlling the bodyweight. A special breathing pattern is to be maintained here. Use your stomach as a pump and push out the air through the nostrils. No efforts to be done while inhaling. Just let the air fill the void.
  3. The Suryanamaskara: A very effective exercise it is. Composed of 12 poses, and each of the poses has to be done with right breathing patterns.

Drink lots of water daily. How is water helpful for losing weights? Go through the following points:

  1. Wake up and drink 1-2 glass of water. It gives your metabolic system a boost and it starts working at an improved pace.
  2. Drink water at regular intervals for the whole day. It gives the feeling of a full stomach and saves you from eating all those junkies. In the same way, drinking water before the big meals would make you consume lesser calories during the meal.
  3. Prefer cold water. Human body works the best at about 37 degrees and consumption of cold water makes the body to burn calories to take that water to the body temperature.
  4. Water is an essential component for digestion. A complete digestion is required of all the foods you consume. Lack of water will slow down the fat metabolism and you’ll add up some more weight.
  5. Take lukewarm water with honey and lemon. A well-known home-remedy for cutting fats in the body.

Never ever skip the breakfast. Many people believe that skipping breakfast will make them consume lesser calories and in a way that will somehow help them to lose weights. Well, it works exactly the opposite. Scientific studies have proved that people who skip breakfast are more likely to be overweight.

  • Metabolism slows down when you go to sleep. Having a breakfast early in the morning kick starts the metabolism and your body burns more calories throughout the day.
  • Eating breakfast helps in lowering down the level of Low Density Lipoprotein, commonly known as LDL or the bad cholesterol. Over accumulation of LDL in the aorta, the major artery near the heart, slowly blocks the passage of blood and people end up with heart-attacks.

So, take it as a general rule. Eat like animals in the breakfast, lunch like humans and dine like saints.

Consume high protein diets before the major meals. Even an hour before the meals would do. It could be egg-whites, or a protein shakes. Proteins have a special property of boosting the metabolism rate as well as it keeps you full for a relatively longer time.

Get enough sleep per night. In a scientific study, it was found that the people who slept for less than 5 hours a night, developed more body fat in the coming years.

Vitamin D! It indirectly helps your brain to receive the signal that you’re full. And of course when you feel full, you definitely eat less. As vitamin D is usually not found in the foods we eat, external supplementation could be considered.

Chew properly what you eat. More chewing gives the brain signals to lower down the appetite.

Green tea. Here is how it benefits in losing weight:

  • It reduces the excessive fat present in the body.
  • It improves the endurance of muscles during a workout, so that you could burn more!
  • It enhances the metabolic rate of the body.

Lastly, I’d just like to mention that don’t stop for your efforts at losing weight. Don’t blame your genes for obesity! Go, and workout! Control your diet and you’ll get the results!

another muggle :|