Overview - summary

Starting fat loss

1. Commit yourself to fat loss - Tell your housemates about it, the more people you tell the better. Make a contract to yourself and your loved ones and set realistic goals. A realistic goal could be like, i want to lose how many inches of my waist in 2 months or I want to lose how many % of my body fat. 10kgs of weight in 1 month is realistic if you are super fat, but if you are only a little fat, it isn't. weight alone don't suffice.

2. Plan your fat loss - decide on the type of diet, the amount of food/ calories, the supplements, the exercises. Keep a food log to track your food intake. For example :

morning 7 am, 5 spoons of quaker oats mixed with half glass of milk.

3. Measure - measure your weight , waist and hips weekly. Take photos biweekly. Sometimes you lose fat, but it won't show in your weight.

4. Throw away all trash food at home, outside, at work . Avoid them like the plague.

5. Before you can throw away trash food, recognize them. Seriously, this needs practice - for pointers : Anything that is sweet and fatty is mostly trash. e.g pringles, coke, sprite, hamburgers, hotdogs, mac donalds (except the salads). Beware of deceptive labels, like low fat foods, low sodium, fruit juice, low gluten. The moment it says low whatever, be wary.

6. Cook your own food- Cooking your own food allows to DIRECTLY control your diet, weigh the food , surely you can approximate the calories by comparing the weight to the nutritional table. Eat lots of fibers and protein in your diet, reduce high GI carbs like bread and switch to brown rice or oatmeal or apples.

7. Go Low carb ( at least at night) - low carb diets are harder to fail, because they control our blood sugar and reduce our cravings.

8. Adjust your caloric intake according to daily activities. eat more when you exercise and vice versa.

9. Exercise - Do your cardios and weightlifting if you want to speed up your fat loss.