Effective Conventional Ways of Slimming Down by Yashmeen Manak, Sculpt Gym, Gurgaon

Posted: under Resources.

Losing excess fat to slim down is just about choosing the right kind of food along with regular exercise and edequate water intake. Everyone knows it but still there are majority of people who get used to their unhealthy eating habits and sedentary lifestyles that they find it impossible to give up binging on oily snacks and three large meals a day. Especially, the last meal is just so grand to let them slim down.

Now, before I reveal the conventional ways for slimming down, I want you all, especially women, to get a blood test done every 6 months. This is very important because most of the women who are unaware, have an under-active thyroid which slows down their metabolism. Hypothyroidism is one of the major causes of excess weight gain.

Eat 5-6 Small meals per day

The traditional three meals a day simply won’t do it for burning fat. Every time you eat, your metabolism kicks in to start burning whatever you have eaten and you begin to break it down instantly, taking everything it has to offer from nutrients to energy.

While eating only three meals a day, your metabolism has time between meals to slow down. This is not very efficient for burning fat.  Your goal is to keep your metabolism going and burning as much fat as possible. This is done by spacing your food out to 5 or 6 smaller meals a day or by eating approximately every 2.5 to 3 hours.

Eating 5-6 meals in a day does not imply to eat like a horse. It is actually eating 3 normal meals and to eat something small and extra in between. It has two advantages. First to keep your metabolism going on and second it reduces your appetite for the next meal thus causing you to desire less food.

Eat your food slowly because food takes a while to get fully digested and before we realize it we’ve already had a second helping.

Drink Water

Never overlook the importance of drinking water. Water plays a very important role in properly utilizing the nutrients and removing harmful toxins from the body. Your body is 70% water so give it what it needs. While losing fat you should be able to utilize every bit of nutrient that you take with your limited food. Water helps you transport nutrients efficiently into your cells and helps determine how your cells use them. You need them to maintain health and preserve quality muscle mass.


Eating before Bed

While you are sleeping your metabolism slows down and therefore it is not wise to eat just before bed. The food that you will eat will possibly be stored as fat, as your body will not be able to metabolise it completely. Give a gap of at least one and a half to two hours before you hit the bed.


Protein enriched diet

Keeping your metabolism going and burning fat efficiently while retaining as much muscle as possible is dependent on taking in a high amount of protein. Your body will burn carbohydrates first, because it is your main energy source. Once it runs out of carbohydrates, it will begin to use your fat as fuel. You do not want your body dipping into your hard-earned muscle to use as energy. It is for this reason that it is of prime importance that you eat as much protein as possible while losing body fat.

Get quality protein from lean meats, eggs, fish and nuts.

Lower your Carbs

Without lowering your carbohydrates, your fat loss will be minimal at best. Lowering your carbohydrates will keep your body burning mostly fat all the time. Since your body burns carbohydrates first, then fat, it will not have no carbohydrates to burn and begin burning fat immediately. The trick with carbohydrates is that you should consume more of your day’s carbs earlier in the day (primarily breakfast) and taper them off as the day wears on. When eating breakfast, you should eat a combination of protein and carbohydrates to give your body a jump start for the day. After your breakfast you should maintain the habit of eating smaller meals after every 2.5 to 3 hours.

Get your carbs from fresh fruits, vegetables, lentils and wholegrains.


The foods you eat should be relatively low in fats as food with higher amounts of fat can become a limiting factor when trying to lose weight. People eating low fat diets may choose to add a few tablespoons of essential fatty acids to their diet (flax, fish oil etc) in order to remain healthy and aid in proper digestion.

Take a Multi-Vitamin

When dieting, taking a multi-vitamin will keep you strong and healthy. Since you are changing your eating habits in one way or another while dieting, you should make sure that you are getting good amount of essential vitamins and minerals.

Cardiovascular and Weight Training

Cardiovascular exercise is perhaps one of the most important keys to losing weight. Your diet could be the best in the world, but it will never reach its full potential without cardio.

Many individuals will also choose to vary the type of exercise or type of cardio equipment they use. There are many ways of getting the job done, such as jogging, swimming, bike riding, rowing, spinning, taking aerobics classes, boxing or by using a piece of equipment such as treadmill, stationary bike, elliptical trainer, rowing machine or whatever else can consistently get your heart pumping.

It is also important to begin a proper weight training program. This will also help you burn more body fat and increase muscle mass. While weight training only moderately increases heart rate, it increases lean muscle mass which in turn increases your metabolism into burning fat.










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