15 Ultimate Fat Loss Rules

Are you struggling to lose weight? Despite all the efforts not getting results. Then you are breaking one or more of the fat loss rules. Read more and start getting the results

15 Ultimate Fat Loss rule for Sure Results

1. Spend time cooking your food, if it looks Beautiful it is easier to eat

When we eat, we use all our senses. If the food looks good there are more chances of sticking to the diet. Love the process of Cooking. Use different colour vegetables, spend some time chopping, prepping and cooking your food.

2. Avoid Skipping Meals

Skipping meals can be the worst thing that you can do to your health. Not only does it slows down your metabolism, your body starts burning muscle mass for energy.  You may be able to weight in short term, but the weight lost is temporary.

3. Prepare everything in advance

Like they say Failing to plan is planning to Fail. If you have all your food items ready with you and all the meals ready for the day, it is highly likely that you will stick to the diet.

So prepare in advance, set a day every week for grocery shopping. Prepare a list of food items necessary for diet plan.

I myself prepare my meals in advance either early morning or late night a day before.

 4. Keep Healthy Food Everywhere

What happens when we don’t have our meals ready? We open the fridge and their – that bowl of ice cream is looking right at us, or maybe a bar of chocolate or some cookies want to say hello.

Don’t oblige them, replace the junk foods with healthy snacks. Dry fruits like almonds, walnuts, fruits like apple, oranges grapes, berries are ready to grab and quick to eat. And the best part they wont sabotage your diet.


Whether you follow Paleo, Zone, Ketogenic or any other diet on planet earth, Overall daily calories is still the number 1 rule. It is not necessary that you follow all the meals as per a strict diet chart. You can always enjoy tasty & nutritious snacks as long as it does not affect your daily caloric intake.


Vegetables are the most powerful tool you can have in your weight loss journey. They are nutrient dense and specially beneficial when you are on a low calorie diet. They are fibre rich thus helps control food craving.

They also helps balancing PH of your diet specially when you are eating a high protein diet.

7. Water the ultimate Fat loss tool Drink More of It


After having worked with numerous clients I can confidently say that most people have no clue about how many calories they are eating even if they are following a diet plan.

This is so because while we track our meals we usually don’t track small bites and snacks.

These bites can add anywhere from 200 to 1000 cals per day. Having a software to track your diet removes the guess work and you know exactly when your diet is not working anymore and when you need to adjust it.

9.  Know your reasons & Eat With Intention

Most people walk around the day with absolutely no idea of what to eat and when to eat. They just eat when they feel like and what they feel like.

Eat with a purpose. Think of Carbohydrate as a source of fuel and Protein and Fats as building material. If you are planning for a relaxing day ahead, eat a balanced meal with more protein and fats and less carbohydrates.

On the other hand if you have a physically hectic day ahead then eat more Carbohydrates and cut back on Fats.


When following diet it is always a good strategy to play it like a Test match and not like a one day or a T-20. Think of Diet and Fitness as a long term goal. Small adjustments in your diet and lifestyle are easy to follow.

Make small changes here and there- maybe cut down a few Calories like 200 or maybe increase your Protein intake and decrease carbohydrates intake and see how your body responds.


Fat loss can be tough if you have too much on your plate. Focusing on too many things in your life at a time can lead to disappointment. From personal experience I have seen people do better when they focus on not more than 3 goals at a time.

Keep fat loss your priority. Focus on building good eating and workout habits and soon you will have control on your body.


It’s a well known fact that we need to sleep 7-8 hours everyday to stay healthy. however it goes deeper. Sleep reduces stress level, promotes growth hormone stimulation and stuff.

[su_box title=”An excerpt from Shape.com”]Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.[/su_box]

13. Limit alcohol consumption

Alcohol is calorie rich ( 7 cals per gm) and since it is in liquid form and does not contain fibre it is very common to over consume  it. The way to consume alcohol is to do it in moderation.

Consider having a standard drink.

14. Increase protein intake

One of the easiest way to improve your diet and increase fat loss is to increase Protein intake. Protein improves metabolic rate. It helps in muscle building. The benefits are numerous.

Moreover, by replacing carbs and fat with protein, you take a control over the hunger hormone and increase several satiety hormones.
This leads to low apetite and is the main reason protein helps you lose weight. It can make you eat fewer calories naturally.

15. Control your stress

While stress is not good for your health, higher stress level can directly affect your cortisol hormone level and may lead to excessive fat gain.

A study published in the journal Psychoneuroendocrinology revealed that increases in negative mood due to stressors were correlated with greater food consumption – particularly of sweet foods.

Some of the easiest ways to control stress is to eat a balanced diet, sleep on time and at least 7 to 8 hours a day. Daily meditation is another good approach to control stress.

There you have 15 weight loss rules to help you lose weight and keep it off easily.

Your turn! Got something to add? Or some experience to share?  I would love to see your comments.

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