Eight Simple Rules for Effective Fat Loss: Tips from Fitness Expert Sunil Shetty

 

Losing fat is crucial for improving health by reducing the risk of conditions like heart disease and diabetes. It enhances physical performance, boosts confidence, increases energy levels, and promotes better sleep by alleviating issues like sleep apnea.

The process of losing fat may seem simple, but the abundance of conflicting advice can make it confusing. Fitness coach Sunil Shetty (@profoundly_m3 on Instagram), who helps numerous individuals on their weight loss journeys, strives to make the process easier. He recently shared a post titled “8 Rules to Burn Fat Fast," providing eight actionable tips to aid in fat loss. While weight loss primarily focuses on diet, creating a calorie deficit, and exercising, other lifestyle factors also play a significant role in achieving fat loss. Sunil revealed his ‘simplest approach to losing fat quicker’ and boosting your chances of success in a recent post.

1.     1. Create a Calorie Deficit

·         What it means: Burn more calories than you consume.

·         How to do it: Monitor your food intake with apps, reduce portion sizes, and avoid overeating.

·         Tip: Aim for a 500-calorie deficit each day for steady fat loss.

2.     2. Avoid Liquid Calories

·         Why it matters: Drinks like soda, juices, and sugary coffees are high in calories but don’t satisfy hunger.

·         Better options: Water, green tea, black coffee, or herbal teas.

·         Tip: Add lemon, cucumber, or mint to water for flavour without adding extra calories.

3.     3. Exercise at Least 3 Times a Week

·         Why: Strength training helps build muscle, while cardio burns calories.

·         What to do: Combine weight lifting with 20-30 minutes of cardio.

·         Tip: Focus on compound movements like squats, deadlifts, and push-ups for maximum results.

4.     4. Include Protein in Every Meal

·         Why: Protein keeps you full longer, preserves muscle mass, and boosts metabolism.

·         Good sources: Eggs, chicken, fish, tofu, lentils, and Greek yogurt.

·         Tip: Aim for 20-30 grams of protein at each meal.

5.     5. Load Up on Vegetables

·         Why: Vegetables are low in calories but high in fibre, helping you stay full.

·         What to eat: Spinach, broccoli, carrots, zucchini, and bell peppers.

·         Tip: Fill half your plate with vegetables to prevent overeating.

6.     6. Sleep 7-9 Hours Each Night

·         Why: Inadequate sleep raises hunger hormones and slows fat loss.

·         How to improve: Follow a bedtime routine, limit screen time before bed, and create a dark, quiet environment.

·         Tip: Quality sleep boosts recovery and curbs cravings.

7.     7. Increase Your Daily Step

·         Why: Walking burns calories and increases overall activity.

·         How to start: Aim for 10,000 steps per day.

·         Tip: Take short walks after meals and opt for stairs instead of elevators.