How to Loose weight fast?

The fat percentage of our body depends 80% on what we eat and only 20% how much we exercise. One need not to starve himself or herself to lose weight. All you need to do is eat the right food in correct quantity. So here are 12 tips that I follow to loose weight effectively.

First is, Cut down Carbs. In India we eat too many carbohydrates. When we eat carbohydrates more than what our body can utilise, it gets converted to fat. But how do we know how many carbohydrates do have to eat to loose fat? Well it's simple, just find out your weight in kilograms and add 10 to it. These are roughly the amount of carbohydrates that you should be eating per day. For example if my weight is 80 kg, I should be eating around 80+10 i.e. around 90 grams of carbohydrates to loose fat. Now, you may ask how to calculate the amount of carbohydrates that we are eating per day. Well, there are a lot of free apps that will help you to count your macros. Some of the best are healthify me and myfitnesspal. You can download them. Carbohydrates means complex carbohydrates. Complex carbohydrates are basically whole grains. They are high in fiber and help in reduction of fat. 

Second is, Eat enough Protein. Protein not only help in building muscle but also reduction of fat. When we eat protein, the body finds it a little difficult to break it down. So eating protein keeps us satiated for a longer period of time. And we do not crave for other foods. Moreover, protein is essential for the daily repair of the body, skin and hair health. So even if you are not working out, you need protein (in grams) equal to your weight in kilograms. For example is my weight is 80 kg, I should be eating around 80 grams of protein per day. And if I am working out, I should be eating double of it. 

Third is, Eat healthy fats. I have seen people who stop eating healthy fats like almond and peanut butter thinking that it will make them gain weight. Well, that is not true. Actually good fat cuts bad fat. Moreover, the body needs daily dose of essential fatty acids. So make sure you eat 50-60 grams of healthy fats for every day. 

Fourth is, Include Raw Veggies. This is extremely helpful to cut the lower belly fat. A raw veggetable salad may comprises of carrots cucumbers cabbage, beetroots etc. Just sprinkle lemon juice on it and it is good to go. You can include it half an hour before lunch, dinner or both. Trust me, you will be surprised to see it's benefits. 

Fifth is, Switch to low fat dairy. Dairy products are loaded with saturated fats. Our body does not require more than 15-20 grams of saturated fat per day. So, it is advisable to use low fat versions of milk, curd, cottage cheese and other dairy products. 

Sixth is, Use cooking spray. Since long, we have been using too much oil for cooking. When oil burns, it gets converted to bad fat. Using a cooking spray will reduce your daily oil intake significantly. Zero calorie cooking spray are easily available in the market these days.

Seventh is, Drink enough water. Practice drinking 3 litres of water everyday. Make sure to drink water in between the meals and not with meals. Drinking enough water keeps the metabolism up and promotes reduction of fat. 

Eighth is, Do not skip breakfast. Well some people may disagree but I believe in the studies which suggest that skipping breakfast makes you gain weight. This is because when you skip breakfast, your body craves for food throughout the day. And you actually end up eating more food. Not only this, skipping breakfast has other harmful effects on the body. So instead of skipping the breakfast I would suggest you to keep it heavy and balanced. 

Nineth is, Sleep well. Science has confirmed time and again that lack of proper rest can effect your waistline. Sleep depriciations affects your brain in such a way that body creaves for more food but does not process it effeciently. So make sure you have a sound sleep of 7-8 hours daily. 

Tenth is, Workout. Regular exercise will speed up the fat loss process. So try to spare at least 30 minutes in the morning or evening to workout. Weight training surely helps but your focus should be on cardio. 

Eleventh is, Supplement. The only supplement you may require is a whey protein isolate. Whey protein is a milk based protein. It is safe and does not have any side effects. The best time to have whey protein is post workout in water. However, if you do not working you can still have whey protein. Specially, if you are vegetarian finding it difficult to complete your daily protein intake. There is no need to buy any fat burners. 

Twelveth and last is, Junk the Junk. Well, all the points go for a toss if you are eating junk food regularly. One cannot stay on track if he/she eat regularly food outside. This is because the outside food is either loaded with sodium or sugar. Where sodium leads to water retention, sugar is nothing but empty calories. Once in a while is OK but make sure you eat most of food cooked at home. Even at home, you can use healthy alternatives to sugar and salt. Like instead of using the normal salt, you can use black salt or rock salt. You can fulfill your sugary cravinga by having natural sweeteners like fruits, maple syrup, stevia, jaggery, raw honey etc. 

So follow these tips and you will see results on its way.