When it comes to fat loss, there are certain non-negotiables to be followed if you want to see faster results. These non-negotiables can take you from “I want to lose weight” to”I will lose weight.” From mindful eating to choosing the right foods, it’s important not to feel overwhelmed by the process. Start by following the basic rules and setting firm boundaries that you wouldn’t compromise on at any point during the weight loss journey. By setting these non-negotiables, you can stay focused and set yourself on a clear path of fat loss and shed all the extra pounds effectively. In this article, we list down 5 Non Negotiable Habits For Fat Loss.
1. Eating in a Calorie Deficit:
Consuming fewer calories and burning off more calories in a day is the key to achieve fat loss. You don’t necessarily need to cut out everything from your plate and eat as less as food as possible. Instead make room for quality foods by cutting out processed and junk food. Processed foods and junk foods tend to be high in empty calories, sugar, and unhealthy fats, from which a lot of extra calories would add up which would be difficult to burn off.
By cutting out such foods, you can eat fruits, vegetables, lean proteins, and whole grains, which are not just filling, they also have ample nutrients that would boost the whole fat loss process. To begin with, try to cut down 500 calories from your meal and follow an exercise routine that would burn 500 calories every single day. You would be able to see major results within just a few weeks by getting into a calorie deficit.
Also Read: 5 Awesome Ways To Lose Weight With Almonds
2. Flexible Diet Plan with 80/20 Adjustment:
There’s a big secret that would help to stick to your diet plan for longer – you can have treats even while dieting, yes even samosa and pizza, but have them just occasionally, maybe as cheat meals on weekends. Dieting can sound intimidating but you can make it more enjoyable and sustain it for longer by following the 80/20 rule, which is a flexible option that suggests eating healthy, nutrient-dense foods 80% of the time while indulging in treats the remaining 20% of the time.
This strategy while following a diet would help you sustain the diet for longer by preventing feelings of deprivation and keeping a tabs on cravings. You can enjoy occasional indulgences like pizza, samosa, sweets, burgers without guilt and get to lose weight also in the process.
3. Eating Adequate Protein At Each Meal:
Protein helps you to keep fuller for longer and if you are working out, helps build muscle and boost metabolism. Protein also has a high thermic effect and burns more calories during digestion. Lentils (dal), chickpea (chana), paneer, Greek yogurt, and tofu are good sources of vegetarian protein while non-vegetarians can get them meat sources like fish, chicken, eggs, etc. Having a protein source at breakfast keeps you full for longer hours, stabilizes blood sugar, and keeps cravings in check.
4. Being Physically Active Throughout the Day:
Regular exercise boosts metabolism and burns a lot of calories, but hitting the gym for just one hour is not enough, and might not fetch faster results. To achieve effective weight loss, remain physically active throughout the day, try to walk at least 10,000 steps each day. Being on your feet throughout the day would make sure the body is continously burning a lot of calories.
5. Getting Quality Sleep For 7 to 8 Hours Each Night:
You can slog it out in the gym for hours, but if your sleep pattern is erratic, you would see zero results. Sleep is an extremely important factor in fat loss. An article on the Mayo Clinic website mentions that lack of sleep increases abdominal fat! Yes, that’s belly fat! So, if you are dreaming about flat belly, go to sleep early and have a good night’s sleep! Sleeping in a dark environment, keeping away gadgets at least one hour before the bedtime, and listening to calm music can all help to get a restful sleep. Make sure the alarm does not go off before you get at least 7 to 8 hours of good-quality sleep.
In conclusion, setting clear boundaries and forming non-negotiables is necessary to achieve fat loss. The above-mentioned non-negotiables would create a solid framework for your weight loss journey. By sticking to these non-negotiables, you can see results and reach your goal faster.
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