Want to lose fat?

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In response to emails and messages I have received over the last couple of weeks, here is what you need to know to put together a successful weight (fat!) loss plan. Your body is adapted to hold onto fat as a survival mechanism. We needed the capacity to store energy to survive periods of famine, and fat is a very sensible way to do this. Excess stored fat is a particularly difficult problem to solve in part because we have evolved such sophisticated processes to protect fat stores once we have them.

These are the key components of a weight (fat) loss program:

Calorie Deficit: Plan what you are going to eat and eat only what you planned to. The number of calories that you should eat in a day depends on your BMR, calories you spend doing cardio. Aim to have a 500 – 700 calorie deficit each day. Your body needs to spend 3500 calories more than it takes in for you to lose one pound and so you should expect to lose a pound or so every week.



Eat right: Remember all calories are not created equal. You need to manipulate your intake of the various macronutrients. Aim for no more than 70 grams of (complex) carbohydrates.  Cut sugar out entirely. It is important to keep protein consumption high (1.2 to 1.5 grams per pound of body weight) to force your body to burn fat rather than muscle. Fats of the good kind like that found in avocados aid the weight loss process. Check your BMR every 12 weeks and change your diet accordingly. Eat high amounts of low calorie vegetables such as broccoli and cauliflower.

Time your meals:  Break down your planned intake into 4-6 small meals a day rather than eating 2-3 large meals.

Exercise: Aim to do cardio five to six days a week. It is important to take a day (or two) of rest. It is also essential to do some strength training if you have access to a gym.

Water: As discussed in an earlier article, water is a key component of any weight loss program. Your body needs 5 to 6 liters of water a day to burn fat efficiently.

Sleep: It is important to get 7-8 hours of sleep every night. Lack of sleep sabotages gym time, raises cortisol levels which in turn reduces growth hormone levels.

Stay away from the alcohol: There is nothing wrong with a few cocktails per week, but too many will reduce your fat-burning capability. Not only does alcohol provide a hefty dose of calories, but it also stops fat burning in its tracks (like sugar). Add in the side effect of the increased hunger you might feel while imbibing, and you’ve set yourself up for weight loss failure. Enjoy your cocktails sparingly.

Remember you must stick to your plan consistently to get results!


Caution – It is important to consult your doctor before you start a cardio vascular exercise program.




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  • Kala April 1, 2017 at 2:17 am

    Thank you jayashree very useful info. Reading your articles couple of times to take in the info . Great job, thanks again

    • Jayashree April 1, 2017 at 6:18 am

      Thank you Kala! If you have any questions, please feel free to email me jay@jayashreeprakash.com If you wish to, please feel free to invite your friends to subscribe for emails or follow me on Facebook. Thanks!

  • Vishal May 2, 2017 at 1:43 pm

    Want to lose fat? – Of course yes…How? was searching for the answer since long. When I read your blog, I felt that finally I am at the right place because you yourself has gone through the transformation process. I was following your articles of Oracle Apps since many years but now started following this important part of life as well….

    • Jayashree May 4, 2017 at 7:12 am

      Hi Vishal,
      Many thanks for your kind email. Good luck in your fat loss efforts. Please feel free to email me (jay@jayashreeprakash.com) if you have any questions!


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