11 Easy Steps - Reduce Your Fat By Changing Diet (no workout)

Introduction :

The fat percentage of our body depends 80% on what we eat and only 20% on how much we exercise. One need not to starve himself or herself to lose weight. This can even harm your body. All you need to do is eat the right food in correct quantity.

So here are 11 tips by following them you can reduce your weight :

1)  Cut Down Carbs

Eat the right amount of 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 lose fat?

It is very simple, just find out your body weight in kilograms and add 10 to it. These are roughly the amount of Carbohydrates that you should eating per day in grams.

For example : if my weight is 80 kg, I should be eating around 80 + 10 around 90 grams of Carbohydrate to lose 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 count your macros. Now when i write carbohydrate , I mean Complex carbohydrates. Complex carbohydrates are basically whole grains. They are high in fibre and help in reduction of fat.

2)  Increase Protien In Your Diet

Eat enough protein, protein not only helps in muscle building but also reduction of fat. When we eat protein, the body finds it a little difficult to break it down. Eating protein gives us satiated for a a longer period of time and we don't Crave for another food.

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 body weight in kilograms.

For example : If 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.

3)  Eat Healthy Fats

I have seen people who stop eating healthy fats like almonds 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 full. So make sure you eat 50 to 60 grams of health fats everyday.

4)  Include Raw Veggies

It is extremely helpful to cut lower belly fat. A raw vegetable salad comprises of carrot, cucumber, 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 mr, you will be surprised to see its benefits.

5)  Use Low Fat Dairy

Dairy product are loaded with saturated fat. Our body does not require more than 15 to 20 gram of saturated fat per day. So, it is advisable to use low fat version of milk, curd and other dairy products.

6)  Use Cooking Spray

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

7)  Drink Enough Water

Practice drinking 3 litres of water everyday (if you want to you the 5 reasons that you are drinking water in a wrong way which is harming to you then click here).

Make sure to drink water in between meals and not with meals. Drinking enough water keeps the metabolism up and promote reduction of fat.

8)  Don't 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 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 keeping the breakfast, I would suggest to keep it heavy and balance.

9)  Sleep Well

Science has confirmed time and again that lack of proper rest can affect your waistline. Sleep deprivation affect your brain in such a way that your body craves for more food but does not process it efficiently.
So make sure you have a sound sleep of 7 to 8 hours daily.

10)  Supplements

The only supplement that you may require is a whey protein isolate.

Whey protein is a milk based protien. It is safe and does not have any side effects. The best time to have whey protein is post workout with water. However, if you don't work out you can still have whey protein. Specially, if you are a vegetarian finding it difficult to complete your daily protein intake. There is no need to buy any fat burners.

11)  Junk The Junk Food

Well, all the points go for it toss if you are eating junk food regularly. One can't stay on track if 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 the food cooked at home.
Like instead of using the normal salt, you can use black salt or rock salt.

12)  Workout (extra tip)

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

You can fulfill your sugary craving by having natural sweetness like fruits, maple syrup, stevia, Jaggery, raw honey, etc.

so, follow these 11 tips and I assure you will see results coming your way.

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