Weight Loss vaires from person to person. But, as someone who has lost 50lbs and kept it off for 4 years, I have some insight into the mistakes people make when trying to lose weight.
Weight Loss Mistakes
Too Few Calories: this is very common. Women especially tend to assume they can only lose weight if they eat 1200 calories per day. This often results in binging, a lower metabolism, and disappointment.
Excessive Cardio: doing cardio is great for your heart and for burning calories, but many people take it to the extreme when trying to lose weight. Instead of doing 60 minutes of cardio every day, try doing 15–20 minutes of HIIT 3–4 times a week and incorporate strength training into your routine 3–4 days a week. Strength training increases muscle mass, which in turn increases your basal metabolic rate.
Cutting out carbs: while Keto diets are known to help people lose weight, carbs are necessary. Cutting carbs for an extended period of time can decrease thyroid output, increase cortisol levels, and impair mood and cognitive function . Instead try eating more complex carbs and reduce the intake of simple carbs. A study in 2008 found that people following the Mediterranean diet (high in complex carbs) helped overall weight loss .
Too much ab focus: everyone wants a smaller more chiseled stomach. But often people think they can do 100 situps and crunches everyday and wake up with abs. The truth is, crunches can harm your body more than help it. For one, they mainly work surface level muscles instead of deep core muscles. Two, they can create pore posture and damage your spine . Instead focus on strength training that activates your core. Squats and deadlifts are excellent for core strength. Also, the biggest key to abs is nutrition. If your nutrition isn’t on point, you likely won’t see abs despite your workout routine. The biggest advice I have is to pay attention to your body, eat whole foods intuitively, and add variety to your workouts.
All exercise that burns calories will affect all fat on your body, without exception. There is no such thing as spot reduction. There is no exercise that removes fat from one body part and another. Not one. Calorie reduction and exercise target all fat equally.
The issue is that different people are genetically predisposed to put fat in certain areas. Maybe your belly gets fat while your thighs stay thin. Maybe fat goes to your arms, or breasts, or chin, or butt. This will be your “problem area,” as they say. Unfortunately this area that is the first to gain fat is the last to do it. It doesn't matter what exercise you do: you will lose fat from your entire body, though the fat in your problem area is stubborn.
Cycling is great exercise. Combined with a diet that puts you in calorie deficit, this will make you lose fat.
Good fitness plan for someone who is extremely busy.
Because most people live busy lives, and in the turmoil fitness and working out often get thrown out the window.
So, what is a good fitness plan for someone who is super busy?
Lets find out.
How busy are you really?
Before you dive in head first and start looking for ways to add in exercise on top of your already busy schedule, you should do a lifestyle audit.
What the heck does that mean?
It means that you write down exactly where all your time is going each day. The purpose of doing this to determine if there are things that sucking away your time, but aren’t really that important.
What are some things you might be doing each day, which are sucking away your time, but aren’t really necessary?
Watching an hour of TV each night Playing three hours of video games per day Driving 15 miles across town to save $0.08 per gallon of gas Spending time posting on Facebook about how you don’t have to time to workout, instead of actually… you know, working out. This is just a short list.
The idea is to get your wheels turning, and help you ID things in your day which are taking up your time, but aren’t that important.
Once you have identified what those things may be, work to reduce (or straight up eliminate) them from your day. You’ll be surprised how much time you “all of the sudden” find yourself with.
Workout ideas for busy people
Alright, so you’ve performed the lifestyle audit, and realized you can eliminate driving across town to save a few pennies on gas.
But, that still doesn’t leave with that much free time each day.
So, what now?
Below are three different workout ideas which you can use with even the busiest of schedules
Busy person workout idea # 1→ Limit yourself to two exercises (max)
If you’re going to the gym to lift, but you are on a tight timeline, you should limit each workout session to the two biggest-bang-for-your-buck exercises.
For example, if you’re lifting weights with the intention of getting stronger, here’s what this plan could look like:
Day 1→ Heavy squats + heavy rows Day 2→ Heavy shoulder press Day 3→ 20 minutes of high intensity treadmill hill running intervals Day 4→ Heavy weighted pullups + heavy farmers carries Your workouts may look far different that this, but the point is that you are getting in, doing the best work possible, and getting out.
You’re not worried about curling in front of the mirror for 15 minutes while you take selfies, and tell the world how awesome you are.
Get to the gym. Do the two biggest bang for your buck exercises that day. Get out.
If you’re extremely busy, does this seem like a good use of your gym time?
Busy person workout idea # 2→ Workout at home
Working out from your home was sort of viewed as weird, until the mid 2000’s.
In the mid 2000’s P90X burst on to the home workout scene in a big way. I mean, Tony Horton and his crew showed the world that you can get ridiculously hard workouts, right from your living room.
Around the same time that P90X was kicking butt and taking names, the rise in home gyms was further accelerated by the rise in popluarity of Crossfit.
As Crossfit gained traction, there were suddenly a lot more folks outfitting their garages, barns, and sheds with workout gear.
No longer were people confined to workout at a big commercial gym.
See, there is nothing wrong with buying a few dumbbells or kettlebells, and a door frame pullup bar, and crushing hard workouts from your home. If you have the available space you can even so far as to build your own garage, or shed, gym.
Working out from home is great, especially if you are super busy, because it will save you time by not having to drive back and forth to the gym.
Like tip # 1, you should stick to the biggest bang for your buck type exercises.
These could range from all different types of bodyweight exercises (calisthenics) to big dumbbell (or kettlebell) moves such as:
Rows Cleans Swings Squats Presses Lunges Snatches Deadlifts Busy person workout idea # 3→ Drop and give me 10
The concept of doing a quick set of an exercise, then contining on with your day is called “Grease The Groove.”
It’s been made famous by Pavel Tsatsouline (the Russian gentlemen who is credited with introducing the kettlebell to the West).
The idea of greasing the groove is simple: Throughout the day perform very easy sets of an exercise, then continue on with your day.
The best exercises for this are usually bodyweight exercises. However, you can certainly do this with some dumbbell or kettlebell exercises as well.
Here’s three days of greasing the groove could look like:
Day 1→ Every hour you’re awake, do 10 pushups Day 2→ Over the course of the day accumulate 200 total air squats Day 3→ Every time you walk past your door frame pullup bar, do 2 pullups Again, this is just one way to use this. The main takeaway is that you are doing a very easy set, which should take you less than a few minutes to do. You do this easy set multiple times throughout the day, in order to “sneak up” on accumulating a lot of work.
Greasing the groove is great for the days when life is crazyyyyyyyyy busy. It’s an awesome way to do a lot of workout, without having to do a planned workout that day. However, I don’t recommend using grease the groove as a long term workout plan.
So there you have it. Three tips which you can use to workout, even while keeping a busy schedule.
To quickly recap: Tip #1→ Do two big bang for your buck exercises, max, per day at the gym Tip #2→ Workout from home Tip #3→ Grease the Groove
What do you think?
Do these sound like reasonable options to get you started working out on a busy schedule
So here are some points that will help you 👍👍 # Drink 15–20 glass of water daily. It will prevent body from dehydration. Try to drink water always at room temperature not very cold/icy water.
# Sleep at least 6–8 hour per day. It will reboot your system.
# Replace 1 time Coffee /tea with green tea if you take tea more than 2 time.
# Avoid oily snacks you can take once in a week but moderately.
# Drink upto 1ltr warm water after waking up in morning and add 1 lemon/ 2 tablespoon of Apple Vinegar.
# Start meditation — not very complex meditation practices. Just sit down on floor relax yourself close your eyes and focus on your breathing. Trust me you will feel good. If you have time on weekends then start from this week onwards.
# Include more raw veggies as salad in your meals specially in dinner and breakfast and use curd in lunch. It will help you for a great digestion and control on portion size you eat. Try to eat 30% salad and rest food. Then increase it upto 50–60%.
# Party on weekends is general eat and drink moderately. Because there will be Saturday sunday again in next weekend.
# Avoid vehicle for 1–2 km travel, use cycle or go by foot.
# Keep fasting once in a week for 12–16 hours. Do not take tea/coffee during fasting. You can still choose healthy option like coconut water, plain water and green tea. You can choose fasting window like this — everyday we take dinner around 9–10 pm and mostly average on fast for 10–12 hours we can extend it to next 4–5 hours. Suppose if you have your dinner at 9:00pm then skip any kind of food for next day till 12:00–1:00 PM and proceed with lunch meal, don’t overeat.
Try for next 1–2 months and see difference in your body internally. This is best and natural detox.
# Exercise 5–6 times a week. Sweat in a workout session for at least 1 hour daily.
# Flexing and stretching between office hours is beneficial if you have sitting job.
# Eat when you really feel hungry. Don’t crash your stomach with extra load. When you’re full then its mean there is not any need to feed yourself.
# Wakeup early on weekends instead of sleeping for late hours. Feel fresh, go to park, sea, lake side or any pleasant, peaceful place. Spend couple of hours of your morning there.
# Laugh with friends, family and kids. Keep smile on your face its a best practice to stay happy and healthy.
Health is so varied, so fickle and so often not entirely something we can control (though we want to think otherwise). There’s no single answer to this question. Every doctor, nutritionist, nurse, etc is going to give you different answers. Some of what they say will overlap but not all of it.
So here is my possibly unconventional answer.
Focus first on mental health. I feel very strongly that I cannot be any sort of healthy if I neglect my mental health. Practice self-care. This one can be tough for a lot of people, especially people who are naturally inclined to put the needs of others ahead of their own needs. I like to use the line the flight attendants do… put your own oxygen mask on before you help others with theirs. Why do they say that? Because if you pass out, you’re useless to anyone else. Eat a wide variety of foods that you enjoy and that make your body feel good. What does that mean? It means if you love chocolate, have a piece of chocolate. Unless you’re allergic to it and it’s going to make you sick. If you hate a food, don’t eat it just because “they” say it’s good for you. Remember that the body requires some amount of sugar to fuel it, and don’t go to any extremes with your diet. Find a balance that works for you. Exercise is good for both your body and your mind. But it is important to find a physical activity that you actually enjoy. You might think that there are none, but keep exploring. Also, it doesn’t have to be super structured to count. It can be as simple as dancing to a few songs in your home office every day! Exercise should NOT be a punishment because you didn’t eat “right.” It shouldn’t be something you push your body to do when you’re sick or injured. You need to let your body heal at those times. But if you do it regularly, it will likely make it easier for your body to heal when it needs to. Find hobbies you enjoy and invest in the time to do them. You’re worth it. Be your own advocate. This is especially true where health issues are concerned. If you feel something is “off” about your body, find a doctor who will listen. Do your research, learn medical terminology as best you can and recognize that doctors are not infallible. I can’t say this list is exhaustive, but these are the things I work on daily. Some I do better with than others. However, the very first thing on this list has been the #1 priority for me… because once I figured out that my mental health came before any other form of health, my world changed completely.
There too much calculator online that give you the right calories you need ( it's not very accurate but it work ) , calculate your needs and then make a deficient by 25% .
Example : If you need 2500 calories a day then
2500 * 0.25 = 625 calories ,then you need to eat :
2500 — 625 = 1875 calories/day
2_ Eat high protein foods :
Protein is really important in your Diet , it will give you much more feeling of Satiety , and it has the highest TEF ( thermic effect of food ) in macros , which means more calories are needed to digest and absorb it comparing to Fats or Carbs .
3_ Be as active as possible :
More than 50%_70% of the calories you burn every day are consumed on your daily activities !
So keep moving , use stairs instead of lift , go for a walk in the early morning before your breakfast for 30 minutes , do some light sport it can improve your mode and boost your fat loss !!
If you have no time ; then do IT 3 times/ week 15 minutes for each session , yes that's right only 45 minutes /week !!
4_ Drink enough water :
Drinking water can boost your metabolism a lot , which means much more faster weight loss !
In general ; Drink 12_16 cups of water / day .
5_ More Greens , Moderate to Low Yellows , Minimum whites :
What does that mean??
Eat lots of vegetables , moderate quantities of carbohydrates like brown rice , pasta , whole grain bread , etc …. and stay away from high sugar , high salt foods/drinks .
Try to cut off added and white sugar , eat salt but don't overdose ( like in fast foods )
This is the Golden Rule !
Note : don't juice fruits and don't eat more than 1_2 portions /day .
1) Find a workout you love — that way it doesn’t feel like a chore, and it’s something you’re excited to do. Lifting weights, Zumba, dance, badminton, playing with kids, it could be anything your heart is excited to do. I play badminton with my friends around 4-5 days a week. On more active days, I try to keep up with Zumba classes.
2) Stand up at least every hour– Take small but frequent breaks between work. Go for a stroll, go grab a cup of tea or juice, or even just go and say hello to a colleague. It will energize you to come back to work with a more productive approach.
3) Go off white poisons- Stop buying processed white sugar, refined flour and salt– Instead, switch to healthier options, like pink salt/rock salt, organic jaggery, and unpasteurized honey. I am off white sugar from past 1 year now( except the few times when i eat out). I drink my tea with jaggery in it.
4) Count your blessing and stay happy- I have made this observation multiple times- Ungrateful and complaining people are seldom happy. You won’t feel healthy if you aren’t enjoying little things in life, how much ever fruits you eat.
5) Pet a water bottle – Yes, buy one and keep it along with you all the time. You will eventually realize that you are drinking more water than usual now. Try to keep a narrow and handy bottle and not more than 1 liter. Avoid plastic and go for a steel one. You can infuse it with lemon, mint leaves, orange slices etc. for more benefits and flavors.
6) Sleep like a baby- Sad? Angry? Depressed? Annoyed? Sleep it off. There is no better healer than a plate full of good food and Sleep( I know you all know that but who was awake till 4 am last night glued to Netflix and Instagram) Make sure to make a balance. 8 hours in a day should be the goal.
7) You see it; you eat it- Get rid of all the junk food, packaged snacks, sweets, beverages etc. and pledge never to buy them again. Don’t go grocery shopping empty stomach else you’ll end up buying loads of fried snacks. I am too fond of salted deep-fried snacks ( read mixtures, chips, murukku etc.) but stopped buying any for my home completely.
8) Wash hands frequently- We unknowingly gather a lot of bacteria in our palm which later makes us fall sick often. Wash hands frequently with hand- wash and you can avoid many viral infections and diseases. Try to avoid hand sanitizer since it contains loads of chemicals.
9) NO extreme diets- Keto, Paleo, military to name a few. These diet fads may finally give you a leaner body but it isn’t the right way to get fit. There are always long term implications to it. Instead, balanced diet and active lifestyle should be targeted.
10) Track calorie intake- Many apps like MyFitnessPal, Fitbit etc are useful to keep a track of your calorie intake so that you can make a progress in a more calculated and systematic manner.
11) Scale isn’t always right- There are many factors which can cause the scale to fluctuate like water retention, hormonal imbalance etc. Don’t always make your weight as the criteria to measure your fitness progress. Instead use inch tape to track inch loss and also how energetic you feel overall.
12) Home cooked meals are the best- Take it from me, home-cooked meals sound like a task especially when you have a long day at work but there are quicker options as well like one-pot meals (khichri, daliya etc.) It’s always better than ordering food from outside.
13) Learn to De-stress- Try Pranayama or deep breathing, take up a hobby, go on a short vacation or meet friends to de-stress. De-stressing helps in lowering stress hormones, soothing nerves and relaxing tense muscles. Simple deep breathing exercises are a great way to feel fresh and get vital oxygen.
14) Keep a gap between dinner and sleep– Keep a gap of minimum two hours between dinner and sleep to avoid acidity, heart burn and acid reflux. Eating light and early dinner can make you much healthier.
15) Avoid food and beverages of extreme temperatures- Go for lukewarm food and water instead of piping hot and prefer water cooled in earthen pot instead of refrigerator.
16) Cold shower- It needs a lot of courage but showering with cold water can wake your body up with a jolt and can make you feel active the entire day. You can try to have the last rinse with cold water if not the entire bath.
17) Keep changing cooking oils every month- Since none of us surely knows ( Thanks to hundreds of contradictory theories) which cooking oil is the best to be used regularly, its wiser to keep changing oils every few days. Cold pressed oils like coconut, mustard, olive, rice bran etc. can be picked.
18) Deskercise- There are plenty of ways to stretch your legs and arms sitting on your chair. Try those out on those busy days when you can’t spare time out for even a walk. You can even practice “KapalBhati” pranayam at your desk.
19) Take some time-off once in a while– Slogging and over-working isn’t wise unless off course it’s absolutely necessary.Take breaks ( even short breaks make a difference), go out to breathe fresh air, for brunch and meeting friends, watch sunsets and embrace the beauty of disconnecting from everything once in a while.
20) Sunbathing- Unless you have any illness or any skin ailment which banishes you to go out, try to soak some sun atleast 20 minutes a day. Tanning and freckles are far less important than low immunity and sick body. I sit for 30 minutes in direct sunlight in late afternoon.