Weight loss tips: How to lose fat and gain muscle

  • Everyone's weight loss journey is different considering our unique body types, metabolism, eating habits and other lifestyle factors. Experts say that in the first 4-6 weeks, we lose weight rapidly, but some may shed kilos more rapidly than others depending on the age, gender, and activity level. Nutritionist Anupama Menon gives tips on losing fat the right way.
Published on Oct 11, 2021 02:30 PM IST 7 Photos
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"Most of the weight loss initially comes from carb stores, proteins, and water and to lesser extent body fat," says nutritionist Anupama Menon in her Instagram post about stages of weight loss. She also explains in another post how to lose weight in a healthy way.(Pexels)

"Most of the weight loss initially comes from carb stores, proteins, and water and to lesser extent body fat," says nutritionist Anupama Menon in her Instagram post about stages of weight loss. She also explains in another post how to lose weight in a healthy way.(Pexels)

Published on Oct 11, 2021 02:30 PM IST
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Set realistic goals: Menon says that one can expect to lose weight more quickly initially but one should avoid going overboard in excitement. "Generally, extreme weight loss in a short amount of time isn't the healthiest option for your body to go through. It can also make maintaining your weight a lot harder in the long run. So try to set realistic goals and take things one kilo at a time," she says.(Pexels)

Set realistic goals: Menon says that one can expect to lose weight more quickly initially but one should avoid going overboard in excitement. "Generally, extreme weight loss in a short amount of time isn't the healthiest option for your body to go through. It can also make maintaining your weight a lot harder in the long run. So try to set realistic goals and take things one kilo at a time," she says.(Pexels)

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Don't cut your calories drastically: In order to lose weight, one should have fewer calories and exercise. However, cutting your calories too much can lead to greater loss of muscle rather than fat. "Instead, aim to moderately reduce the number of calories you consume per day to minimise muscle loss while still facilitating fat loss," says Menon.(Pexels)

Don't cut your calories drastically: In order to lose weight, one should have fewer calories and exercise. However, cutting your calories too much can lead to greater loss of muscle rather than fat. "Instead, aim to moderately reduce the number of calories you consume per day to minimise muscle loss while still facilitating fat loss," says Menon.(Pexels)

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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 is to measure your portions and keep track of what you are eating. In addition to the calories, you may also want to monitor macronutrients like carbs, 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 is to measure your portions and keep track of what you are eating. In addition to the calories, you may also want to monitor macronutrients like carbs, fat, and protein.(Pexels)

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Fill up on healthy stuff first: You can reduce the number of calories you consume by eating more leafy greens like spinach, lettuce, fruits, vegetables, complex carbs including oatmeal, quinoa, barley, legumes, and rice, foods high in omega-3 fatty acids like salmon, chia seeds, lean proteins such as chicken breast, cottage cheese, and a fewer sugar-sweetened products and beverages, processed meats, and fried food.(Pexels)

Fill up on healthy stuff first: You can reduce the number of calories you consume by eating more leafy greens like spinach, lettuce, fruits, vegetables, complex carbs including oatmeal, quinoa, barley, legumes, and rice, foods high in omega-3 fatty acids like salmon, chia seeds, lean proteins such as chicken breast, cottage cheese, and a fewer sugar-sweetened products and beverages, processed meats, and fried food.(Pexels)

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Eat plenty of protein: Protein is important for maintaining the muscle you have and supporting new muscle growth, especially when losing weight. "Eating plenty of protein with a reduced calorie diet without weight training may not help you gain muscle, but it will help you maintain muscle while increasing fat loss," says Menon.(Pixabay)

Eat plenty of protein: Protein is important for maintaining the muscle you have and supporting new muscle growth, especially when losing weight. "Eating plenty of protein with a reduced calorie diet without weight training may not help you gain muscle, but it will help you maintain muscle while increasing fat loss," says Menon.(Pixabay)

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Exercise: Exercise is the most effective way to encourage fat loss rather than muscle loss. But try not to go overboard. "Working out too hard or too often can lead to a burnout. Also, it can increase your risk of injury. So be sure to give yourself enough time to rest after each sweat session," adds Menon.(Pexels)

Exercise: Exercise is the most effective way to encourage fat loss rather than muscle loss. But try not to go overboard. "Working out too hard or too often can lead to a burnout. Also, it can increase your risk of injury. So be sure to give yourself enough time to rest after each sweat session," adds Menon.(Pexels)

Published on Oct 11, 2021 02:30 PM IST
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Tuesday, October 19, 2021