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Message: <blockquote data-quote="ruwanz" data-source="post: 22078261" data-attributes="member: 254629"> Try these few steps for fat loss and never gain it back, 1. Start counting your calories. Be on a caloric deficit than your daily required calories. Weight loss is as simple as calories in < calories out. Assuming you have average health conditions. 2. Set your macro nutrient goals. Stick to it. Use a free app like MyFitnessPal or FatSecret to log your calories and macros. Do a online calculation from any fitness sites to get your macro goals, most results are fairly the same even if u do in a lab. 3. Start to do intermittent fasting. IF is a incredible tool to help you be in a caloric deficit. 4. Start with some sort of exercise regime. So that you will loose fat not muscle mass. At least walk. <img class="smilie smilie--emoji" loading="lazy" alt="😊" title="Smiling face with smiling eyes    :blush:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/1f60a.png" data-shortname=":blush:" /> 5. Internet is your best tool. There are ton of information as well as miss-information so use your common sense as best judgement. 6. Do your own research. Fitness sites, YouTube are great sources.. Check Kinobody, Matt Orgus like people and their guides on YouTube for knowledge and inspiration. 7. Be dedicated to your fitness goals and be consistent. Bonus: Use apple cider vinegar to boost your metabolism. Try to be as natural as possible and stay away from things like fat burners and crash diets like GM, those may <img class="smilie smilie--emoji" loading="lazy" alt="🤞" title="Crossed fingers    :fingers_crossed:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/1f91e.png" data-shortname=":fingers_crossed:" /> <img class="smilie smilie--emoji" loading="lazy" alt="🤞" title="Crossed fingers    :fingers_crossed:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/1f91e.png" data-shortname=":fingers_crossed:" /> work temporarily but will never keep weight away or are healthy.. I myself was above 100+ kgs n fighting my way through weight loss, above are proven steps that works on myself which I'm still continuing.. So as you see I'm just sharing my experience.. Most of the following based on effective methods I found online such as "Kinobody", "Physiqonomics", "Bayesianbodybuilding", "Matt Orgus", "FB IF group" & various other resources.. Good luck with your weight loss effort.. Hope this is helpful.. -------------------------/////------------------------- Some interesting resources: 1. Kinobody: <a href="https://www.youtube.com/user/gog9" target="_blank">https://www.youtube.com/user/gog9</a> 2. FB IF group: <a href="https://m.facebook.com/groups/689989417746724?ref=m_notif&notif_t=group_comment_reply" target="_blank">https://m.facebook.com/groups/689989417746724?ref=m_notif&notif_t=group_comment_reply</a> 3. Best Fat Loss Article: <a href="https://drive.google.com/open?id=0B69_NtleuUBTT1A2X19HR29wNDQ" target="_blank">https://drive.google.com/open?id=0B69_NtleuUBTT1A2X19HR29wNDQ</a> 4. Fasting Guide: <a href="https://drive.google.com/open?id=0B69_NtleuUBTTm9GODlJZjZuczQ" target="_blank">https://drive.google.com/open?id=0B69_NtleuUBTTm9GODlJZjZuczQ</a> 5. The Lean Muscle Guide: <a href="https://drive.google.com/open?id=0B69_NtleuUBTcnpOOGgwTjVPMlE" target="_blank">https://drive.google.com/open?id=0B69_NtleuUBTcnpOOGgwTjVPMlE</a> These are mostly lifestyle changes, so it's hard to adhere but once you do make it a lifestyle of yours, you won't even notice and progress will stay with you.. If you need more details about this topic pls feel free to ask and open for discussion.. I will post calculations for macros and calories if this thread asks for it in future.. -------------------------/////------------------------- Basic Average Calculations 1kg = 2.2lb Assuming moderately active person, 1. Maintenance Calories : What you need to maintain your current body weight (BW) MC = [Current BW in lb x 15] kcal eg: current BW is 80kg, MC = (80 x 2.2) x 15 = 2640 kcal 2. Aggressive Fat Loss Calories = [Goal BW in lb x 11] kcal eg: current BW is 80kg, goal BW is 70, AFLC = (70 x 2.2) x 11 = 1694 kcal (Rounded 1700kcal) 3. Refeed Day Calories = [AFLC + 600] kcal eg: current BW is 80kg, goal BW is 70, AFLC = 1700kcal Refeed = 1700 + 600 = 2300kcal -------------------------/////------------------------- Basic Plan 1. Do intermittent fasting : Skip breakfast, push lunch around 5-8 hours from the time you wake up, drink black coffee or apple cider vinegar (ACV) during this time to suppress appetite if needed, lunch around 60%-70% of your daily calories, Dinner 5-6 hours from lunch 40%-30% of your daily calories, use a single fruit snack like an apple or banana if still needed as support (which should be within daily calories). Feel free to adjust meals according to your preference. If u want to feast try One Meal A Day (OMAD), I do specially on days I eat out. 2. Count your calories : Use an app like MyFitnessPal or FatSecret for counting and logging. Highly recommend invest in a little kitchen scale. 3. Set your macros : Proteins - 35%, Carbs - 35%, Fats - 30% (You can use a different ratio if preferred, try macro ratios for different somatotypes for example) Protein/Carbs - 1g = 4kcal, Fats - 1g = 9kcal eg calculations: Daily total calories = 1700kcal Proteins = [1700 x 0.35] kcal = 595kcal = [595/4] g = 148.75g (Rounded 150g) Carbs = [1700 x 0.35] kcal = 595kcal = [595/4] g = 148.75g (Rounded 150g) Fats = [1700 x 0.3] kcal = 510kcal = [510/9] g = 56.67g (Rounded 55g) So macros for a 1700kcal daily is set to, Proteins - 150g, Carbs - 150g, Fats - 55g 4. Have a refeed day once a week, try to get those extra 600kcal mainly from Carbs. 5. Don't have to count calories from fibrous green veggies. 6. Weigh every week, if no progress or plateau reduce 200kcal from daily target. 7. Continue for 12 weeks. 8. Take a break for 2 weeks at maintenance calories for current weight. 9. Recalculate and start again. 10. Be committed, sensible and responsible. -------------------------/////------------------------- Next Up : Workouts -------------------------/////------------------------- </blockquote>

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