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    Step by Step Fatloss Guide

    Uploaded by

    kumarvasu8595
    This document outlines important steps to lose weight and fat, including calculating daily calorie needs, dividing calories across meals, focusing on complex carbs and proteins, moderate fat intake, green vegetables, regular exercise, staying hydrated, and being disciplined and consistent.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Step by Step Fatloss Guide

    Uploaded by

    kumarvasu8595
    16 views1 page
    This document outlines important steps to lose weight and fat, including calculating daily calorie needs, dividing calories across meals, focusing on complex carbs and proteins, moderate fat intake, green vegetables, regular exercise, staying hydrated, and being disciplined and consistent.

    Original Title

    STEP BY STEP FATLOSS GUIDE

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    This document outlines important steps to lose weight and fat, including calculating daily calorie needs, dividing calories across meals, focusing on complex carbs and proteins, moderate fat intake, green vegetables, regular exercise, staying hydrated, and being disciplined and consistent.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    16 views1 page

    Step by Step Fatloss Guide

    Uploaded by

    kumarvasu8595
    This document outlines important steps to lose weight and fat, including calculating daily calorie needs, dividing calories across meals, focusing on complex carbs and proteins, moderate fat intake, green vegetables, regular exercise, staying hydrated, and being disciplined and consistent.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    LO S S

    FAT GU
    BY
    ID
    S
    E
    TEP
    STEP Youraddiction Fi
    tness
    YAF

    Youraddiction Fitness
    IMPORTANT STEPS TO LOSE WEIGHT/FAT

    Sabse Pehle Calculate your BMR by using Mobile App or online BMR calculator. BMR x 1.3 = Daily calories, or agar aap jayda active rhte
    ho din bhr toh 1.4 or 1.5 se multiply krna.
    jo number of calories aye gi unko 4 meals mai divid kr dena.
    4-5 hours. mai khana h Jaise usually hum khate hai.
    apne: Carb/Protein/Fat : 30% / 50% / 20%. mai divide krdena
    Aap apne according calories ko +- 5% Ghata bada skte ho.
    Apko sirf 500 grams se 750 grams weight loss ka goal rakhna hai weekly basis per. Agar isko calculate kre toh 6-8 kg ho gya in 12 weeks.
    Focus on eating 2-3 Complex Carbs Meals. “(ispr video jalid ee banaunga)”
    Complex carbs Slow Digesting hote hai or fibre rich bhi hote h:- Oats, Brown Rice, Wheat Roti, Sweet Potato, Quinoa, Millet, Wheat
    Pasta, Beans, lentils, etc
    Simple Carbs Inko thoda km kahye kyuki bahut jaldi digest ho jate hai or fibre bhi kam hote hai: White Bread, white potato, White Rice,
    Fruit Juices, Sports drinks, etc.
    Workout se 1.5-2 ghnte phele kha skte ho simple carbs kyunki workout mai energy provide kre ga
    Agar aap non-veg khate ho toh hr meal mai inme se ek item jarur rkhe > Chicken, Fish, Eggs, Mutton etc.
    Agar vegetarian ho toh > Milk, Yogurt, Greek Yogurt, Paneer, Dal, Soya, Tofu, Tempeh etc.

    Yha moti-moti details likhi hai baaki protein sheet bheji thi usmai check kar lena link bio mai hai

    Fat rice food inko moderation mai khaye: Peanuts, Almonds, Cashews, Walnuts, Peanut butter, Flaxseeds, Chia seeds, Sunflower seeds,
    Salmon fish, Whole egg, Olive oil, coconut oil, etc
    Eat Green Vegetables: jo bhi local available ho Specially season wali sabjiya matar, simla mirch, beans gobhi, broccoli etc.
    exercise 3-4 times a week.
    exercises wo krna jo apko perfect aati jisme aap confident ho k aap 100% shi kar rahe ho. Wo kuch bhi ho skti hai gym, yoga, home
    workout, jogging etc.

    Or agar koi bhi exercise nahi aati ho inme se toh bs kuch bhi bs exercise ko jitna ho sake sikhne pr dhyan do Galat nahi kni chaahe

    thodi exercise karo.

    walk 3 bar km se km ek week mai 30-40 min. Slow walk only.


    Drink 3-4 litres of Water a day. (Ye average likhi hai baaki ye depend karta hai aap kya kaam karte ho or aap jaha rehte ho wha ka
    temprature kaise hai usper). baaki recommended jo h per 23kg per 1 litre hai.
    Jab bhi workout krne ka mnn na ho watch something jo aap ko motivate kre motivation workout videos wagera.
    Check your weight and measurements every Sunday Khali pet fresh ho kr.
    Phone mai photos lo apni body ki shirtless week by week apko changes dikhne suru so jaye ge jo ki aapke ander motivation banaye
    rakhe ga.
    Discipline, consistency bahut jayda jaruri hai apke fitness goals to achieve karne ke liye.

    Subscribe to my youtube channel for more fitness content

    https://www.youtube.com/channel/UC91_k_ZUIWTloDYkHQr8sZw

    GOOD LUCK

    Regards.

    Yo u r B r o t h e r 🙂
    Yo u r a d d i c t i o n s F i t n e s s

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