Lose Very High Body Fat Diet Plan and Strategy:
If your body resembles any of the pictures below then quite likely you are into a bad lifestyle which means unwanted food intake with minimum physical activities. If at all you thinking you have reached the end of the road then please don’t worry it’s not too late yet, you can still get into the best shape of your life provided you are ready to work hard and change your lifestyle for good. Keep reading and improvise the changes in your lifestyle as suggested. Also read the related workout plan: Lose Very High Body Fat Workout Plan and Strategy
If you make changes to your lifestyle as suggested below, you can easily bring down your body fat to 20%. Right nutrition is the most important parameter to bring down body fat to 20%. Here are important points for nutrition:
1. Make small changes to your nutrition
Make small changes to your nutrition, not suddenly but over a course of time. Example: If you skipping your breakfast, start having one regularly; If you having Indian chats for evening snacks, replace it with some healthy brown bread sandwich; Avoid eating rice for dinner; Avoid eating just before sleeping. The list continues, key point is you identify where you going bad with your food, eliminate them or replace them with healthy nutrition and habits.
2. Clean up your nutrition
Make good food choices for your day to day breakfast, lunch and dinner. If you are a vegetarian pick foods which are high in protein such as Kidney Beans, Chickpeas, Gram Seeds, Soybeans, Cottage Cheese etc. Non-vegetarians can add Chicken Breasts, Fish and Egg Whites to their meals. Eat any vegetable that’s green. Avoid sugar of any kind in your meal, not even sugar-free tablets.
3. Don’t get obsessed with Calorie count
At this point of time with 30% and above body fat on your side there is no point in counting your macro nutrients, rather just completely focus on cleaning up your eating habits and eating right. Many fitness websites and professionals will talk in length about complex calculations, just ignore them for now.
If you want to know more: Nutrition Basics: Understanding Nutrients and Calories
4. Don’t worry about supplements
Your trainer or someone will surely advice you to take some fat loss pills or protein powder or something similar, just ignore all supplement advices for now. Your initial focus should be to get your life back on track with clean eating habits and regular exercises
5. Don’t Diet
There are many jazzy diet plans floating around in the market and surprisingly many celebrities vouching for it, please do not fall for it. Remember celebrities have all the time and money to follow such crazy diet which we don’t have. Many will suggest you to follow Calorie deficit food habits to lose weight, while the concept of calories in vs calories burnt is true, but don’t implement it by eating way less than you should normally. Create the calorie deficit by working out more rather than eating less. The most important point is that none of the diet plan will work long term, so please do not run behind diet instead incorporate good nutritional habits.
6. Don’t get obsessed with 6 or 8 meals per day plans
The Indian way of living is much different than the western world; we spend around three hours commuting home to office and office to home, incorporating a 6-8 meals plan per day as suggested by those expensive trainers and dietitians is highly challenging considering the dynamics of our country and our day to day life chores. So if you can only have 3-4 meals per day absolutely no problem at all. You can still loose and get the best shape of your life, just ensure that you don’t keep your stomach empty for a considerably long period of time. The idea is not to let your body go in hunger mode for a long period of time; this will slow down your metabolism which in turn will create a road block in your fat loss program.
7. Eat slowly
Don’t swallow your food, rather chew each and every bite nicely and eat, this will ensure that you feel full in less quantity of food and will also boost your digestion process. Avoid eating in front of a TV, we tend to eat more while watching TV, yes we do. A simple yet effective way to keep your very high body fat in check.
8. Drink plenty of water
Try and drink an average of 4-5 litres of water on a daily basis. Thumb rule for ensuring you having enough water is that you should be rushing to bathroom every 2 hours. Also ensure that colour of your urine is always transparent. Also Read: Importance of Water in fat loss Also Read: How much water you and your family members should drink?
9. Embrace Green Tea
Make green tea part of your life, this will help increase your metabolism significantly. Get rid of sweet tea, coffee, hot chocolate etc. Increase in metabolism means your food is getting digested in less amount of time with nutrients filling your cells in much shorter time and keeping you energized all day long. This is a good no hard work route to bring down your very high body fat to a lower level.
10. Love the Green Salads/Raw Vegetables
Make green salads part of all your meals. Cucumber, Tomatoes, Carrot, Broccoli (if you can afford it) any seasonal veggies etc. Even Cabbage can be eaten as salad. Raw veggies and fruits provide you the required minerals and vitamins which are very much required to transform your body
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