Demystifying Fat Loss

Angshuman Dutta

Fat Loss is that elusive goal, almost like a mirage that most of us keep on chasing for most part of our lives without actually being able to get a hold of. And the reason it remains a topic of hot discussion always is because of our gullibility to fall prey to easy fixes.

We want to lose the weight but we don’t want to work on it. We keep on believing that drinking that tea will magically burn of layers and layers of fat or simply putting on the heat belt while watching reruns of your favorite telly title will reveal your six packs.

We talk about it all the time, and in my experience, I believe every second person would like to believe it. Divisions of education, social and economic strata, nationality and religion are all obliterated in this one pursuit of a utopian fantasy- there can never be a greater unifying factor amongst all humanity!

Demystifying Fat Loss; Image : Powershift

First of all, there are no fat burners- there is no product that can burn fat. There are no teas or salts or potions that can do the trick. No exceptions to this rule. None at all. So, once I have burst your bubble lets see what we can actually do for sustainable fat loss.

Take it slow– Weight loss and fat loss are two different things. When we lose weight, we may lose muscle, bone mass, water and fat. What we want in reality is only fat loss. So, if we take a drastic approach to it, we end up losing the wrong things.

“The only way to achieve sustainable fat loss is by making behavioral modifications that can be stuck to. For some it may be Intermittent Fasting, for some it may be skipping dinner and for some it may be skipping breakfast. Identifying what works for you and making slow steps towards that one step at a time is the key to lasting fat loss.”

Clean your kitchen– Before you embark on your lifestyle changing journey, clear your kitchen cabinets and fridge of all those empty calories- the cakes, the pastries, the cookies, those packaged delicacies. And while you are at it clear your kitchen of refined flour and vegetable oil.

Measure your food– The zealots get their food scales; the sensible ones take out their hands or rather their palms. When you plate your food, measure your carbohydrates like rice and proteins like chicken with your palm- it should be of the dimensions of your palm. Measure your vegetables with your fists and fats with your thumb.

So, for example a fat loss plate would look like- two portions of protein, one portion of grains, two portions of vegetables and one portion of fat (the oil or butter that you use to cook your food). The best thing about hand measurements is that you carry your hands everywhere with you- whether you’re dining out at your favorite restaurant or eating at a friend’s place.

Ditch the calorie counting– Modern mobile apps have apps to track your calories that you eat; sometimes one may get over zealous about that. Relax- those calories are not accurate- at best they are representative and most often completely off track. Calorie measurement is variable based on multiple factors and intangibles like place of produce, ripeness of food, cooking method, absorption in the body and so on. Don’t fret about it.

Eat your vegetables– Vegetables are a powerhouse of phytonutrients, vitamins, minerals and antioxidants. Have at least two serves of them every day. It will keep you satiated, provide you with good nutrients. Of course, French fries don’t count!

Calorie Deficit– The Final and golden rule of fat loss- you have to eat less than you burn in order to lose fat; in other words, you have to be in a calorie deficit state. if you are not losing weight, it simply means you are not in calorie deficit. No point blaming your hormones, genes or your trainer for that matter. In very few, I repeat, very few cases there may be a medical reason for your inability to lose weight.
In all other cases it is just your inability to be consistent with your program. Most people eat clean all week, only to waste it all on a decadent opulent weekend binge! The weekend calories count; so, does your shots and those cocktails and all the finger food.

The only way to achieve sustainable fat loss is by making behavioral modifications that can be stuck to. For some it may be Intermittent Fasting, for some it may be skipping dinner and for some it may be skipping breakfast. Identifying what works for you and making slow steps towards that one step at a time is the key to lasting fat loss.

(The writer Angshuman Dutta is a fitness educator, coach and consultant. He can be contacted at angshuman9@gmail.com)

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