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#RealGirlFitness: How to Lose Weight - A Practical Guide

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Most of us are constantly trying to lose weight. I have rarely met a woman who is happy with how much she weighs/ how she looks. I am one of them. I have done the fad diets and the crash diets - nothing works, except this. It’s what I have learnt over the years. It’s not a quick fix, but it gives the most sustainable results.



1. Understand your body


If you are serious about losing weight - do your prep. See your doctor and get your blood work done to make sure all is well, your hormones are in sync, you have no medical issues.



How to Lose Weight


2. Get measured


See your trainer to get an accurate body fat measurement - a caliper test over multiple spots is usually the most accurate. This is your starting point. Keep a note on what your measurements are - upper arms, chest, waist, hips, thigh. Inch-loss is the most important thing. Document it.



3. Take a full-body photo wearing something snug


It will become your inspiration. Repeat this every two weeks, wearing the same clothes, in the same pose.



How to Lose Weight


4. Set a realistic target


The time frame is crucial - don’t say I will lose it all in two weeks, that is unrealistic. You are setting yourself up to fail. It took you a long time to gain the weight; you will lose it slowly! We all have bits of our bodies we wish were more toned, slimmer, thinner. But spot reduction does not happen. Two pounds a week is what is considered to be sustainable. Set a goal. A birthday or an anniversary for which you want to look amazing. A dress or a pair of jeans you want to wear again.



5. Losing fat is 90 per cent what you eat


Self-control is going to be your main tool. You know the basics. No added sugar to anything, no bad fats, no desserts (except your weekly cheat meal), no white carbs, lots of veggies, water and protein. If you are serious about losing weight, you have to stick to this.


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6. Cardio strips fat, so does lifting weights


There is no getting away from it. Find what you enjoy - running, cycling, swimming - and do it at high intensity for 40 minutes, 3-4 times a week. Hit the gym for a weights session at least 2-3 times a week. Muscles burn more calories - they make you look lean and strong.



how to lose weight


7. Vary your workout


Try and do something physical every day. Yoga, pilates, kickboxing, dance classes, a long brisk walk. Keep your muscles working hard every day. It’s the simplest thing to begin your day with surya namaskars - so that even if you have absolutely no time to do anything else, you are okay. Find your version of an at-home workout that you do every day, without fail, even when you are travelling.



8. Plan your meals/ snacks


Make sure you have healthy snacks at hand at all times so that you are never starving. Limit how much you eat out - if you do, opt for the healthy version of items on the menu. Make sure you have flax seeds, nuts, chia seeds and quinoa stocked. Add them to your breakfast. Treat yourself once a week to a cheat meal.



How to Lose Weight


10. Hydration helps!


Carry a large bottle of water with you at all times. Have lots of green tea, unsweetened coconut water. Begin your day with warm water and lemon juice. Cut back on alcohol - at least till you reach your target. After that, stick with moderation.



How to Lose Weight


11. Rest is important


You need to relax to lose weight. Meditate. Sleep more. Reduce your stress levels - it is key in losing weight, especially around the belly.



12. Take care of your body


Exfoliate regularly. Splurge on a day at the spa. Fall back in love with your body. Wax, shave. Keep it groomed at all times. Wear clothes that make you feel attractive, confident.



How to Lose Weight


13. Stay motivated


Instagram has lots of accounts you can follow for constant motivation. Have an image in your head (or on your phone) of what you want to look like. Believe in yourself - that you will get there. Find a fitness buddy. It’s easier when someone is pushing you. Make it something fun to do. Make it a way of life. Strong and lean is the new skinny. Eat well and work out to get there.


MUST-READ: #RealGirlFitness: How to Have a Healthy 2015


MUST-READ: #Happy: 33 Things Every Woman Should Promise Herself in 2015



 
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