How to lose weight Naturally, without any medicines or visiting a Gym? how to lose weight fast without exercises? Don’t worry. The solution is there for your queries and I will share here all the secret tips with which I have been able to maintain my body weight and BMR in perfect range from last 25 years.
I am a 43 years young chap. My height is 5’8″ and current weight is 71Kgs. It has never crossed 75kgs on the higher side except once when I was doing body-building around 20 years back. At that time it touched 77-78 kgs due to muscle gain. On the lower side it has never gone below 70 kgs except once just a couple of months back when I was training under respected Commando Mr. Puneet Sharma’s guidance. That time it touched 68kgs. After finishing the training modules, I altered my diet plan and again regained 3 kgs in last 3 months.
I have been following a few pointers which has helped me to maintain my weight and keep myself totally fit, hyper active and athletic. I will share all my experience here and pray that it will work for you as well.
Rule No. 1 is Eat Negative Net Calories to Lose Weight
Simply speaking, Spend more calories than you consume. This rule is the essence of your weight management challenge. I teach economics so I derived this rule from one of its laws. In terms of Economics it can also be defined as OUTPUT > INPUT. In this rule, OUTPUT means your Calorie Expenditure or Physical Activity and INPUT means your Calorie Consumption or the food(calorie) you eat.
Let’s understand the law of Net Calories to Lose Weight
Now this rule states that Output should be greater than Input. Which means that your calorie consumption should be less than your calorie expenditure. For example, if you have eaten 2000 calories then you should do that much physical activity with which you are able to spend more than 2000 calories.
See the Calorie Chart
In the beginning you have to look at a calorie chart to find out how many calories are packed in the food you are eating. Like a Samosa may have up to 200 calories and Pizza may pack around 400 or more depending upon its size.
Activity chart with Calorie expenditure to achieve Net Calories to Lose Weight
On the other hand, you have to make a list of the tentative amount of calories you can burn with a various routine physical activities during the day. For example, taking standard time of 30 minutes for each activity – you can burn around 200 calories by dancing actively or 350 calories by running, 300 calories by swimming casually, 400 calories by swimming actively, 150 calories by walking.
A Practical Example Now for Net Calories to Lose Weight –
If you have eaten a Samosa (200 calories) then to follow my above rule you have to do running for half an hour (350 calories). This way, you will spend all the calories you gained from that samosa plus you will also use the excess calories already stored in your body (from previous eating adventures) by way of burning the body fat. Here, you forced your body to burn the body fat to cover up the deficit. When the body fat starts burning, your belly size will reduce automatically. Please note that I don’t mean to say that you have to do running immediately after eating Samosa. What I mean is that you have to take care of this balance within the ‘wakeup span’ means within the hours you are awake during a particular day, which normally means from 6am till 11pm, roughly. So, You have to spend those calories either a couple of hours after your binge eating or you can do it in advance during your morning exercise schedule.
A word of Caution Though…
This is a highly effective and time tested rule which I am following from last 25 years and still enjoying it but you have to take care that your body gets proper dose of all the essential nutrients, vitamins & minerals including little bit of salt. You have to cut the calories and not the nutrients. A multi vitamin supplement (Bournvita, Horlicks, Revital capsules etc.) can be added to your diet as per the requirement.
Why this Stupid Rule of Net Calories to Lose Weight ?
When I share this rule with people I meet, they often react in strange way as if I have committed a crime by formulating this rule. Though I believe, this is nothing new what I have created. This is an age old principle which I have termed as per my terminology for easy understanding.
I have formulated this rule because I am very foody and I have a sweet tooth. I just can’t resist the temptation to eat cakes, cookies, chocolates, halwa, gulab jamun, jalebi, etc. etc. secondly, in India, you know the festive celebrations are incomplete without sweet dishes and grand prasadams or langars which we all are so fond of. Thirdly, Marriages in India celebrate the occasion with so so many dishes & varieties of sweets that you can’t resit the delicacies and all your new year resolution of not touching gulab jamuns just wade away and then the result is weight gain. So, I thought why to stop eating what I love. Instead, I should make such a rule which gives me freedom to follow my heart while eating but equally directs my brain to spend more calories than what I have consumed.
So, following this rule I am able to relish Paner lababdaar & dal makhni in my dinner to the fullest, savoir the jalebis or gulab jamuns, enjoy the super tasty ice cream and then walk for next 2 hours to spend all the calories I just consumed before going to sleep.
The Calories Account is settled Now!!
How many calories should I eat to Achieve Net Calories to Lose Weight ?
It all depends upon your activity schedule and nature. I will not suggest that you over-starve your body. Even if your goal is to reduce weight, then also you should keep the calorie supply from external sources intact so that your body doesn’t start to forcefully store the calories. This happens when your body gets this signal that the supply of calories has decreased drastically, then it starts to store fat for future use thinking that this deficit can continue further also. This way your goal of losing weight fast can be ruined by your own body mechanism. Keep eating the calories but keep it less than your daily requirement. As an average, you keep it around 1500 for extreme weight loss & around 2000 for normal weight loss. Still, I will say you have to decide your own intake level according to your body type and activity level.
Rule No. 2 for Weight Loss is – PARTYING should be followed by FASTING
This rule is a true ice-breaker. This is one of the most important principle or rule if you ask how to lose weight fast at home? It is because one of the most ignored fact among the Indians is the after effect of ruthless eating at parties. Be it a birthday party or a wedding, we eat without pulling any breaks whatsoever as if this the end of the world and we might not get anything the next morning. There are so many delicious and lip smacking dishes being offered to us that even if we just taste all the dishes, we end up eating double the normal meal quantity.
The real problem arises when we eat as per our normal schedule the next day. Though we made our body a dumping bin the previous night by eating in excess, still the next day we are filling our stomach like zombies, without giving a single thought. Our body requires time to digest and adjust all the garbage we ate at the party so if we help it a little the next day, it will surely help us to maintain our health to great extent.
As I already told you that I am foody, particularly for sweets, and at weddings or birthday parties I make sure no sweets is left without me tasting it. So, to overcome the ill effect of this bad habit of mine, I made this rule of FASTING after PARTYING.
According to this rule, the next day after partying, I skip at least one meal of that day, and most probably I skip the breakfast.
Ya, I know, you have always read that breakfast is the most important meal and it should not be skipped.
It may be true but only in normal circumstances and right now we are talking about something abnormal. right? Normally, we eat a light dinner, so in the morning it is advisable to have a nutritious breakfast.
But when we have over filled our stomach while dining at the wedding function, breakfast becomes an option which can be skipped. Now it’s not a necessity. Skipping the breakfast will help our body to finish the overnight task of digesting the dinner which will take much longer time than normal. Further, since the pre-lunch period is quite active or hectic for most of us, we will be burning more & more calories during that period. It will ensure that less calories gets deposited in our body.
Why skipping the breakfast is the only best option?
It is the best option for this part-time fasting rule is because only then your body will get the maximum number of hours to digest the previous night’s dinner. Suppose you ate at 11pm at the party and the next day, you will directly have your lunch at 2pm, then it means you will fast for around 15 hours which is more than half-day. Isn’t it great?
During this time, you have to drink plenty of water to help the body in flushing out the toxins, cleaning the small intestine and helping in the smooth functioning of the bowel movement.
If you choose so, you can also skip your lunch instead of breakfast. But in this case, try to have a very light breakfast – poha, corn flakes, upma, tea, plain roti or bread of your choice. Say no to paranthas, butter filled bread toasts, omelets, eggs etc. In the lunch, you can eat apples, oranges, papaya, cucumber, reddish, carrot, pear, pomegranate etc. Fresh fruits or salad helps in nourishing your body and providing fiber as well. It helps in the detoxification of your body to a great extent. Have a light dinner with no fried food or paranthas. Plain chapati with subzi or dal, a little steamed rice and no pickle.
There are some people who can’t tolerate hunger. They can’t keep their stomach empty for long. For such people, the above mentioned meal combo will be a morale booster because they will not be skipping any meal. Just altering the meal plan will also give the desired results.
Rule No. 3 – Don’t Use Escalators; Use Stairs Instead
Escalators are everywhere now. At malls, metro stations, cinemas, airports, railway stations etc. Though Escalators are meant for comfort but you should avoid it if you want to lose your weight because instead of escalators if you will use stairs, you will cut loose a lot more calories and more over provide your body a natural exercise.
Don’t climb the stairs too fast. Be slow, keep one step after another firmly and keep breathing deeply. Enjoy the climb and let your body enjoy it too. You will get a sense of positive energy filling up your mind because you know the target you want to achieve and this is your quest to reach that in two weeks.
Rule No. 4 – Use Stairs in High Rise Buildings up to 6th Floor
I have made this rule not to use Lifts up to 6th floor. I climb the stairs slowly and steadily. I do take pauses in between if I feel the fatigue in my thighs but that fatigue or pain is very sweet. Again I will repeat, you have not to climb the stairs too fast. Take it slow. Keep breathing deeply to maintain adequate supply of oxygen to your body. If you feel breathless, then stop for a minute and take deep breaths. You can sit also to relax a bit but the fight has to continue. This is the challenge which not everybody is able to overcome. You are a warrior and you will surely lose weight in 2 weeks by being tough with your body.
(Know the reasons why you are unable to lose weight no matter what you do. click here)
Rule No. 5 is – Make changes in your Diet for Weight Loss
This is also one of the most asked question by the people who are trying to reduce their weight – Diet for weight loss. As my formula (mentioned above) is totally based on ‘what you eat & how you spend it’, it becomes very important to keep a check on your diet so that you are not over-burdening your body. If you are able to cut the calories from your diet, your body will get a chance to burn the existing pile of fat layers already stored in your body. So diet for weight loss plan should include more of green leafy vegetables, nuts and clear soups. Let’s have a look:-
1. Leafy Greens
Spinach, kale, Collards, Swiss chard etc are the items that come in category of Leafy Greens. These vegetables are loaded with huge amounts of fiber and are low in calories and carbohydrates. All these properties make this food perfect for a weight loss diet. Adding leafy greens in your diet is a perfect way to increase the quantity of your meal without increasing lots of calories. They are also very rich in vitamins and incredibly nutritious and according to studies, Leafy greens is not only perfect for losing weight but also perfect for other body parts like for eyes and many more, which means we get dual benefits just by adding these into our meal chart.
Tuna is high in protein and also comes in low calorie food. It comes in the category of “lean fish” which means it is “low in fat”. Tuna is also very popular among fitness freak people and bodybuilders, these are the people who wants to increase their protein intake in their meal, keeping low fat in the food. If you’re willing to increase the intake of protein in your food take tuna canned in water, not oil. This fish is really helpful in losing weight and for those people who are going to bodybuilding line. It’s a perfect replacement for other expensive protein powders.
As people eat lots of healthy food to reduce their weight but at one point they think it will increase calories in their food, so you can just have soup with the same vegetables which is a perfect mixture of vegetables plus water. Soup is really effective for reducing weight and people can have it without any kind of second thought, but point to remember is if you’re having soup.. do not add cream and coconut milk in it as it is high in fat content and can increase the calories in food. Those people who ask me how to lose weight fast at home without exercise – I tell them to increase the frequency of soups in their diet and cut other food items like chapati, dal, bread etc.
Avocados are sort of different fruit as compared to others the reason behind it is Avacados are loaded with healthy fats while other fruits are high in carbs.
They are rich in monounsaturated oleic acid, the same acid is found in olive oil and despite of fats, avocados also have lots of fiber and water and they also have other nutrients including fiber and potassium by this they’re just perfect to have with your vegetables salads and it will really help you to lose weight. It’s also recommend by the fitness experts.
Despite being high in fat, they are not that much fattening as people would expect. They’re consindered a perfect snacks which have balanced amount of fibers, proteins and healthy fats. The scientist researches also shows that by having *Nuts* they improves our metabolic system and helps in losing weight. Studies also show that the people who eats nuts have a healthier lifestyle than other who don’t. So you can have nuts for reducing your weight but don’t eat excess of nuts as they are still high in calories, It will really help you if you take in right quantity.
Rule No. 6 is – Observe Fasting Once Every 15 Days
Our elders follow this habit of keeping fast – may be Ekadashi, Monday Fast or Friday fast etc. The vedic philosophy or logic behind fasting, in my view, is that when we observe fasting we should not waste time in eating rather we should spend that time in chanting the holy name of God.
Health wise it has been proved on ample occasions that for weight loss fasting is quite helpful. Though, you can’t observe immediate good effects but if you remain consistent in fasting, you will get good results gradually.
(( Click above to read more about the benefits of Fasting ))
Fasting is observed with utmost devotion in our religious scriptures and it is being followed with the same energy by our elders even today also. It is because of the age old well proved fact that fasting has lots and lots of health benefits as well as devotional gains.
Many people are afraid of fasting because they find it difficult to remain empty stomach for long. My friends, don’t misunderstand it like this. Who says you can’t eat anything during the fast.
You choose to eat only fruits or eat only one meal any time during the fasting day. It’s your choice. Normally, eating fruits and salad is the best option because it hydrates your body as well and it is nutritious also so our body gets ample nutrition.
Rule No. 7
Weight Loss through Intermittent Fasting
I will make a separate blog for intermittent fasting because it is a vast topic but here I want to share with you a system or routine which I am following during this period of lockdown. Since we are staying at home so the percentage of physical activity has decreased to a considerable extent.
So I have tried a new variation of Intermittent fasting these days. I try to eat only two times a day, which means I skip any one of the three stipulated meals we normally consume. The meal being skipped is not fixed. One day I may skip breakfast but next day I may skip dinner.
Adopt “Raw Fruit & Vegetable” Diet Plan for Weight Loss in 7 days
Alternatively, I try to replace one meal with a fruits. Means instead of a full meal I eat only fruits and that too only 1 Apple & 1 Orange or Half Pomegranate. You can ask me for fruit diet for weight loss in 7 days. I can make a diet plan and share with you.
Or, I eat raw vegetables like 2 Carrots & 1 Beetroot or 1 Cucumber. Eat it slowly taking full half an hour to finish your fruit or vegetable meal.
You can follow this diet more rigorously by replacing two meals with fruits & vegetable diets. For example, in the morning you can take Corn Flakes / Muesli / Multi grain Bread with milk but in lunch take only 1-2 fruits and in the dinner take only 1-2 raw green vegetables.
Rule No. 7
How to Lose Weight by Walking?
I have written and shared a separate blog on how can I lose weight by walking 30 minutes everyday. It’s a great read for those who don’t have 2-3 hours time to hit a gym regularly due to jam-packed work schedules. So how can they lose weight just by walking has been discussed up on. In that blog, I have also shared so many benefits which we can earn by this most basic form of exercise that is walking.
But the current queries I am receiving during the Covid-19 lockdown is that can you lose belly fat by walking indoors or in other words can you get a flat stomach by walking in your home only?
The answer is YES! You can very well lose astonishing amount of fat, & of course weight, from your body by adding Walking to the above diet plan I shared with you. I will give you special pointers to adhere to make this plan successful.
It will surely ensure that you witness a better, refreshing & fruitful walking experience. Do read it!
Note – The following points shared by me here are specifically for those who want to walk in their homes only, particularly ladies in many parts of our country (as due to varied reasons, many ladies do not or can not go out for walking) and even for those who get stuck in their home due to awkward yet scary reasons like Corona virus lock down. But don’t worry, walking can be beneficial even if it is done indoors. Just follow the following pointers:-
(If you are one of those who prefer to walk in the open then read my other blog mentioned above related with walking outdoors. There in, I have mentioned many unique pointers to be followed to make outdoor walking an exciting and rewarding experience.)
1. Adopt the walking regime along with the above mentioned intermittent diet style which I am following. It will give you astonishing results within 7 days.
2. Listen to your favorite songs while walking to make it an enjoyable experience. This is because you are walking indoor so it tend to become boring after a couple of minutes or a few people may even develop some sort of headache because of unnatural surroundings which are not meant for walking (You know our homes are not designed for walking, they are designed for our staying)
3. Install a good app that can count your steps. It will become a sort of sport for you to beat yourself everyday by walking a little bit more than yesterday. You will also be able to count the distance, calories etc through that app.
For example, as shown in the above image, I have installed STEPSETGO APP in my mobile phone. It’s a free app. You can share it’s link to your friends also and track each other’s progress as well. I got this app installed in October 2019. From then till 20th April 2020 I have walked 14 Lakh Steps. This count excludes numerous such occasions when I am not carrying my mobile phone in my pocket while working in the office, or doing household chores or something like that.
Still, seeing such figure definitely encourages me to push me harder every day to complete the daily challenge thereby attaining my fitness goal on daily basis. Goals become achievable when we divide them into smaller fragments which are accomplished one by one.
4. Choose a time slot for walking when you haven’t eaten for at least 3-4 hours, like the morning time and you should not eat for the nest 2-3 hours after walking so that your body is forced to search the energy source from the fat deposits within your body.
5. Try to walk briskly to shed more calories due to intensive body workout.
6. Move your hands to & fro aggressively (Like the soldiers do while marching). This will help you in getting a good upper body workout plus you will consume more calories.
7. After every couple of minutes of brisk walking, slow down your pace for a 1 minute and then again increase the pace to walk briskly. This alteration will unsettle the fat deposits of your belly, thighs, hips & upper body which is necessary to burn them.
8. You can also add a couple of rounds of stair climbing according to your health conditions & comfort level. Climbing stairs is a great fat burner exercise.
**more to come………