It's not about Diet or Exercise but living style. There are many diet programs that can help you to reduce weight in just 2 3 months but if you are not willing to follow healthy living style, you will re-gain that weight in few days.
So try to adopt healthy living style. Don't push yourself. Just try to change living style. It will be gradual but permanent. Trust me.
Remember, diet plays 80% role in weight loss. So try to focus on diet first.
Fist and foremost rule of this diet, cut the sugar completely.
2- Don't afraid of fats. Eating healthy fats helps you in losing fat. Always afraid of Carbs. Whenever look at food label, always check it's carbs, sugar and trans fats.
3. Eat all types of meats without fat. Animal fat is good but only grass fed animals. You will not find any grass fed meat over here; therefore, eat meat without fat.
4. Ditch vegetable oils at home. Cook in butter, pure Ghee and Coconut oil.
5. Eat three meals a day like predators, don't graze like preys. You can eat boiled eggs, handful almonds and walnuts as snacks.
6. Check your vitamin D level. If you are deficient. Start taking Vitamin D3.
7. Eat more fish and shellfish. If you can't go for Salmon fish oil or Krill oil capsules.
8. Do not eat anything made with flour - No bread, no pasta, no cereal, no crackers, no cookies, no donuts or danishes. Period. This is your most important step.
9. Do not drink your food. No soda (even diet soda), no sports drinks, no milk, no soy ‘milk’, no smoothies, no fruit juice, no yogurt or vegetable drinks. Tea, coffee, and mate are fine in moderation. Learn to drink water: once you get used to it, you’ll find that soda and juices no longer quench your thirst. (You can potentially add small quantities of dairy and fresh fruit/vegetable juices back in later, if you’ve met your other goals.)
10. Get your ‘carbohydrates’ (sugars) from plants—not their seeds. Prefer foods that are high in glucose and low in fructose, particularly root starches like potatoes, and only eat what your body needs: 15-20% of calories is plenty. (Do you want to lose fat? Then you’d better accustom your body to burning it for energy.)
11. Eat more eggs and yes with yolks.
Now come to the exercise
1. Don’t ‘exercise’, don’t ‘do cardio’. The only way to improve is to push your limits. You’ll lose more weight and gain more strength from periodic bursts of short, intense exercise than from hours of ‘cardio’. You’re a human, not a hamster; get off the treadmill! Seriously: drive to work, then drive to the health club so you can pedal a bicycle that goes nowhere?
2. Lift heavy objects, sprint until you're out of breath once a while. Do some dumbbells, barbells
3. Move slow. Walk for 5 - 7 hours a week.
4. Stop trying to ‘save energy’. Make physical effort part of your life. Don’t waste time looking for the closest parking space: just park and walk. Take the stairs.
5. Play hard, work hard, challenge yourself, then rest. The world is your playground.
The last and important tip. Sleep well. Take your 7 hours NIGHT sleep. Go to bed at 10pm at most.
I started this living style in January when I was in Australia and kept following over here in Qatar as well. If you need any further assistance in bodyweight workout plan or this living style, do let me know.
OO Yes, I forgot to mention, don't afraid of high cholesterol. The way how they measure cholesterol levels these days, it's an old technique, it's not accurate. The correct method is NMR technique which is not available in Qatar right now. Conventional cholesterol checkup doesn't measure the size of your LDL particle size. So always check your HDL and Trig values in conventional method. HDL value should be high and TRig low.
Hi Fazloon,
It's not about Diet or Exercise but living style. There are many diet programs that can help you to reduce weight in just 2 3 months but if you are not willing to follow healthy living style, you will re-gain that weight in few days.
So try to adopt healthy living style. Don't push yourself. Just try to change living style. It will be gradual but permanent. Trust me.
Remember, diet plays 80% role in weight loss. So try to focus on diet first.
Fist and foremost rule of this diet, cut the sugar completely.
2- Don't afraid of fats. Eating healthy fats helps you in losing fat. Always afraid of Carbs. Whenever look at food label, always check it's carbs, sugar and trans fats.
3. Eat all types of meats without fat. Animal fat is good but only grass fed animals. You will not find any grass fed meat over here; therefore, eat meat without fat.
4. Ditch vegetable oils at home. Cook in butter, pure Ghee and Coconut oil.
5. Eat three meals a day like predators, don't graze like preys. You can eat boiled eggs, handful almonds and walnuts as snacks.
6. Check your vitamin D level. If you are deficient. Start taking Vitamin D3.
7. Eat more fish and shellfish. If you can't go for Salmon fish oil or Krill oil capsules.
8. Do not eat anything made with flour - No bread, no pasta, no cereal, no crackers, no cookies, no donuts or danishes. Period. This is your most important step.
9. Do not drink your food. No soda (even diet soda), no sports drinks, no milk, no soy ‘milk’, no smoothies, no fruit juice, no yogurt or vegetable drinks. Tea, coffee, and mate are fine in moderation. Learn to drink water: once you get used to it, you’ll find that soda and juices no longer quench your thirst. (You can potentially add small quantities of dairy and fresh fruit/vegetable juices back in later, if you’ve met your other goals.)
10. Get your ‘carbohydrates’ (sugars) from plants—not their seeds. Prefer foods that are high in glucose and low in fructose, particularly root starches like potatoes, and only eat what your body needs: 15-20% of calories is plenty. (Do you want to lose fat? Then you’d better accustom your body to burning it for energy.)
11. Eat more eggs and yes with yolks.
Now come to the exercise
1. Don’t ‘exercise’, don’t ‘do cardio’. The only way to improve is to push your limits. You’ll lose more weight and gain more strength from periodic bursts of short, intense exercise than from hours of ‘cardio’. You’re a human, not a hamster; get off the treadmill! Seriously: drive to work, then drive to the health club so you can pedal a bicycle that goes nowhere?
2. Lift heavy objects, sprint until you're out of breath once a while. Do some dumbbells, barbells
3. Move slow. Walk for 5 - 7 hours a week.
4. Stop trying to ‘save energy’. Make physical effort part of your life. Don’t waste time looking for the closest parking space: just park and walk. Take the stairs.
5. Play hard, work hard, challenge yourself, then rest. The world is your playground.
The last and important tip. Sleep well. Take your 7 hours NIGHT sleep. Go to bed at 10pm at most.
I started this living style in January when I was in Australia and kept following over here in Qatar as well. If you need any further assistance in bodyweight workout plan or this living style, do let me know.
OO Yes, I forgot to mention, don't afraid of high cholesterol. The way how they measure cholesterol levels these days, it's an old technique, it's not accurate. The correct method is NMR technique which is not available in Qatar right now. Conventional cholesterol checkup doesn't measure the size of your LDL particle size. So always check your HDL and Trig values in conventional method. HDL value should be high and TRig low.