Worried about fat loss?Here’s the effective ways to lose fat

Obesity, fat loss

Overweight and Obesity is the most common problem in today’s world. People try everything and anything to lose fat and look slim and good and for this they are ready to pay anything  and any amount anyone is charging to provide fat loss plans and diet. 

In reality the fact is all different, you can’t get slim n trim in 10 days or 30 days period in natural ways.

Natural ways do work best and they also do not have  any adverse health conditions for long term. But the natural process takes time and Patience and all you need is consistency, discipline and faith in yourself. 

I have seen many people taking fat loss medicines or therapy that claim to lose fat as fast as possible but at last the result all they get is adverse health effects for long term. I am not saying that  you can’t lose fat in 30 days, but yes you cannot lose fat in 10 to 15 days and that i can guarantee you . 

Just think of the fats that are produced and accumulated  in your body  for the past 5 to 10 years, you think it’s possible to easily  get rid of that in 10 to 15 days but yes you can lose fat in  30 days time period only if you are linked to any fitness or exercise regime constantly but for some reason your detached from the fitness regime for 6 to 7 weeks and the fats that are accumulated in your body in that time period you can lose that fat in 25 to 30 days but it is not possible  if you are obese or overweight.  

 “Just think and  decide whether to read the article  further or not”

Here in this article I am going to discuss the scientific and the naturally possible ways to lose fat effectively. But it is going to take time because it will include  the fitness regimes, diet plans,  essential vitamins and supplements that you need to boost your metabolism.

What is obesity and Overweight?

Overweight and Obesity is all the same as the term refers to having more body fat that can raise the health risk of an individual.

There is only a slight difference in these two terms that obesity means having more body fat than what is called being overweight.

Minimum amount of body fat is required by every individual, for energy,  to carry out proper metabolism of the body, heat insulation and many other functions in our body.  

But when this fat percentage gets too high you need to worry about that because it is going to harm you and involve serious health issues such as Diabetes , Cardiovascular problem, Kidney diseases and blood pressure fluctuation.

Always check your BMI (Body Mass Index) to know if you are obesse or not. BMI is measured by comparing your body weight and how tall you are . 

BMI is the basic way to check whether your obese/overweight or not.

Get your BMI calculator HERE.

Note* BMI only estimates body fat but does not calculate the actual body fat. Some athletes or bodybuilders can have a high BMI rate which indicates obesity but in reality they don't have excess body fat.

Mechanism of Fat Accumulation in our body

When we eat food it goes to the stomach and breaks down into many essential particles that are used to perform different functions and out of these essential particles there is glucose ( Simple Sugar) which is produced when we consume Carbohydrates.  

Glucose is used as the main source of energy by our body when we foods are broken down; the glucose that is produced is absorbed into the bloodstream and causes the blood sugar level to increase. 

To control these blood sugar levels Pancreas secrete a hormone called Insulin, which helps the cells in our body to absorb sugar from the bloodstream and store them for energy. 

When you eat a meal rich in carbohydrates it is broken down and converted to glucose and our body experiences a rapid rise in blood sugar level followed by rapid increase in insulin secretion.

Insulin is transporting all the glucose to the cell and is stored as energy for future use.

Now, the real problem comes that plays an important role in Obesity.  You are consuming large amounts of carbohydrates all day around and your body is storing them as energy for use but when you are not utilizing that energy then the  glucose is converted into fats and are deposited in the adipose tissue. 

Adipose tissue is mainly found in large amounts in the belly portion (adipose tissue is present everywhere in our body)  and after a certain time span you notice the abdominal fat store.

How Stress hormone plays a role in Obesity

Stress plays a significant role in controlling the obesity level. So get control over your stress level to get a flat belly.

When you are under stress your body produces Adrenaline through the activation of nerves that are connected to the adrenaline gland and it triggers the production of adrenaline hormone and it’s release into the bloodstream and this process takes 1 to 2 min to complete when you’re under stress. So every time you get stressed adrenaline is secreted. 

These adrenalin then trigger the adipose tissue to secrete the fatty acids to use them as energy. But these days people are stressed mentally rather than physically. So the body didn’t use these fatty acids in the form of energy.

 In this response adrenaline gland secrete another hormone known as Cortisol to collect the unused fatty acids and transport them to the cells. These fatty acids are actually harmful to your body because it’s hard to burn these fats and get rid of it. 

So people who are stressed more can face health problems such as 

Obesity/overweight, High blood pressure , cholesterol and Cardiovascular Diseases. So it’s better to take control over your stress level.

Hormones responsible for  Obesity/Overweight 

Leptin Hormone –

Leptin  hormone is released from the fat cell of adipose tissue and it signals the hypothalamus present in the brain.

Leptin is known as Starvation Hormone which helps in maintaining normal body weight. 

It signals your brain when to eat and how much  fat is stored in your body and controls  energy expenditure. 

As leptin is produced by fat cells so the more amount of fat your body stores, the level of leptin production increases.  

In obese people  a condition developed known as Leptin resistance which means brain don’t get the proper signal to understand how much fat is stored in body so the result is increased hunger and burn less calories.

So when hunger is increased you will eat more foods but your body instead of burning the calories will store them as fats. This is how leptin is responsible for Obesity.

Estrogen Hormone –

Estrogen hormone could be another reason why women over the age of 50 gain weight rapidly and become Obese. 

Some studies show that women after menopause produce less estrogen which lowers the resting metabolic rate which means the body will not properly utilize the store fat for energy.

So going for Estrogen Hormone Therapy can help to lose weight steadily.

Insulin Hormone – 

Insulin is directly involved in weight gain and Obesity. Insulin utilizes the body glucose to store them in cells as fats.

When the body develops insulin resistance you can experience the health effects such as type-2 diabetes because blood sugar level will increase but when you are insulin sensitive or if you are on insulin therapy you can experience rapid weight gain.

Sample Fat Loss Workout Plan

Morning Empty stomach Workout

Warmup and Stretching – 15 min 

Treadmill –  30 min

  • First 15 min slow walking 
  • Next 15 min followed by 3 min. fast walking and 2 min.  jogging .

Cycling – 20 min ( 5 min. Fast pedaling / 5 min. Slow pedaling)

Skipping – 15 to 20 mins

Stomach Vacuum Exercise – Every much effective in burning out Visceral fat

How to do

  • Stand up and Excel all the air from your stomach
  • Pull in your stomach as hard as you can
  • Hold the position as long as you can 
  • Release and take few breath 
  • Again  Repeat

Try doing at least 3 sets of 15-20 sec. hold.  As it gets easier with practise day by day increase the sets and hold time.

Evening workout

Warmup and Stretching – 15 mins

Treadmill – 15 min running

Elliptical trainer – 20 mins

Squat ( free or weighted ) -3 sets 10 – 12 reps 

Bench Press – 3 set 10 -12 reps

Deadlift – 2 set 15-20 reps

Battle rope for 10 mins as Finisher workout.

This is the sample workout program for fat loss. Fat loss programs are different for every individual.


Supplementations to include in Diet

  • Multivitamin
  • Calcium Tablets
  • Digestive enzyme
  • Multivitamins
  • Vitamin C 
  • Vitamin B complex
  • Vitamin E

Sample Fat loss Diet

Diet is everything that you need to follow strictly to  achieve any fitness goal. So choosing your foods according to your goal is very much vital. Without planning a proper nutrition plan you can’t achieve your fat loss goal.

There are many diet plans available Paleo Diet, Vegan Diet or Keto Diet you can follow but diet works better when they are planned according to your body type and fitness goal.

There are many diet charts available on the internet today but to know which one will be effective for you , it needs a good nutritionist to help you.

Here I will be providing you with a sample fat loss diet chart .

Sample Diet chart-From 6:00 AM to 9:00 PM

Morning – 6:00 AM

  • 1 lemon with 250 ml  lukewarm water 


  • 5ml Vinegar with  150 ml lukewarm water + 1 teaspoon honey.

Around 7:00 AM

  • Green tea
  • 1 Cucumber (rich in minerals and good for hydration)
  • 1 fat burner capsule

Break fast – 8:00 AM 

  • 3 egg whites + 1 egg yolk
  • 50 gm Oats boil with water / avoid using milk
  • 1 Spoon of peanut butter
  • Include any Citrus Fruits.
  • Include Zinc Supplementation

Mid-morning Breakfast – 10:30 AM

  • 250 gm Chicken (Boiled)
  • 2 / 3  egg whites 
  • 1 Banana (act as digestive enzyme)
  • 100 gm Yogourt 
  • 2 CAPs of multivitamin
  • 1 Calcium tabs

Lunch – Between 1:00 to 1:30 PM

( 1 Digestive enzyme cap 30 min before Lunch )

  • 50 gm of rice
  • 200 gm of boiled Fish
  • 250 gm of boiled Chicken
  • Boiled Spinach
  • 50 gm Pinkish-red lentils (masoor dal) mixed with Black pepper

Vitamin B complex ( 30 min after lunch)

Meal – 6 – Pre- workout Meal – Between  4:30 PM to 5:30 PM

  • 1 Pomegranate  / Apple or any fruits 
  • Must include any citrus fruit
  • Green tea
  • 1 cap of Vitamin C ( Produce Collagen & Antioxidant)
  • 1 fat burner capsule

Meal – 7 – Post workout Meal – 7:00 PM to 7:30 PM

  • 50 gm whey Protein
  • 3 egg whites 
  • 1 cap of Vitamin E ( Antioxidant)
  • 2 multivitamins caps

Dinner – 9:00 AM

  • 50 gm of rice
  • 300 gm of  boiled chicken
  • 200 gm boiled fish
  • Include any vegetables for fiber source
  • 50 gmPinkish-red lentils (masoor dal) mixed with Black pepper
  • 1 full bowl of green salad (chilli & Lemon included)

Before going to bed 

  • 1 bowl of Yogurt ( Avoid artificial Yogurt, always prefer home made which is good for fat loss and avoid adding sugar to Yogurt)

Side – Effects of Obesity/ Overweight

  • Diabetes
  • Cardiovascular Diseases
  • Cholesterol
  • High Blood Pressure
  • Weak bones and Joints
  • Cancer
  • Stroke
  • Breathing Problem
  • Even Death

Also Read –


Surajit Jana.

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