• Every path to weight loss is different considering our unique body types, metabolism, eating habits, and other lifestyle factors. Experts say we lose weight quickly in the first 4-6 weeks, but some may lose pounds faster than others depending on age, gender, and level of activity. Nutritionist Anupama Menon gives tips on how to lose fat properly.

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Published October 11, 2021 2:30 p.m. IST 7 photos

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“Most of the weight loss comes initially from carbohydrate stores, protein and water, and to a lesser extent from body fat,” says nutritionist Anupama Menon in her Instagram post about the stages of weight loss. She also explains in another post how you can lose weight healthily. (Pexels)

Published October 11, 2021 2:30 p.m. IST

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Set Realistic Goals: Menon says you can expect to lose weight faster at first, but avoid going overboard with excitement.

Set Realistic Goals: Menon says you can expect to lose weight faster at first, but avoid going overboard with excitement. “In general, losing extreme weight in a short time isn’t the healthiest option for your body. It can also make maintaining your weight difficult in the long run. So try to set realistic goals and take things one pound at a time,” she says . (Pexels)

Published October 11, 2021 2:30 p.m. IST

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Don't Cut Your Calories Drastically: To lose weight, one should have fewer calories and exercise.  However, if you cut your calories too much, it can result in more muscle loss than fat.

Don’t Cut Your Calories Drastically: To lose weight, one should have fewer calories and exercise. However, if you cut your calories too much, it can result in more muscle loss than fat. “Instead, try to moderate the number of calories you consume per day to minimize muscle breakdown while making it easier for you to lose fat,” says Menon. (Pexels)

Published October 11, 2021 2:30 p.m. IST

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Start Measuring and Tracking Your Food: People tend to underestimate the amount of food they actually eat.  Two great ways to avoid this are to measure your servings and keep track of what you eat.  In addition to calories, you may also want to monitor macronutrients like carbohydrates, fat, and protein.  (Pexels)

Start Measuring and Tracking Your Food: People tend to underestimate the amount of food they actually eat. Two great ways to avoid this are to measure your servings and keep track of what you eat. In addition to calories, you may also want to monitor macronutrients like carbohydrates, fat, and protein. (Pexels)

Published October 11, 2021 2:30 p.m. IST

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Stock up on healthy things first: you can reduce the number of calories you consume by eating more leafy greens like spinach, lettuce, fruits, vegetables, complex carbohydrates like oatmeal, quinoa, barley, legumes and rice, foods high in omega -3-content of fatty acids like salmon, chia seeds, lean proteins like chicken breast, cottage cheese and less sugar-sweetened products and beverages, processed meats and fried foods.  (Pexels)

Stock up on healthy things first: you can reduce the number of calories you consume by eating more leafy greens like spinach, lettuce, fruits, vegetables, complex carbohydrates like oatmeal, quinoa, barley, legumes and rice, foods high in omega -3-content of fatty acids like salmon, chia seeds, lean proteins like chicken breast, cottage cheese and less sugar-sweetened products and beverages, processed meats and fried foods. (Pexels)

Published October 11, 2021 2:30 p.m. IST

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Eat lots of protein: Protein is important in maintaining your muscles and supporting new muscle growth, especially when losing weight.

Eat lots of protein: Protein is important in maintaining your muscles and supporting new muscle growth, especially when losing weight. “Eating lots of protein on a low-calorie diet without weight training may not help you build muscle, but it will help you maintain muscle while increasing your fat loss at the same time,” Menon says. (Pixabay)

Published October 11, 2021 2:30 p.m. IST

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Exercise: Exercise is the most effective way to promote fat loss rather than muscle loss.  But try not to go overboard.

Exercise: Exercise is the most effective way to promote fat loss rather than muscle loss. But try not to go overboard. “Training too hard or too often can lead to burnout. It can also increase the risk of injury. So give yourself enough time to rest after each sweat session, ”Menon adds. (Pexels)

Published October 11, 2021 2:30 p.m. IST

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