A better diet for fat loss

Posts: 5
Hi my name is Harsh Soni
My Height is 5'9 and my weight is 72.
I have to loose 10kg more weight so help me out.
I want a proper diet for my body and my body is mesomarphic body.
So please suggest me a best diet.
 

Nevetharine

Well-known member
Commando from Prometheus Cloud Galaxy
Pronouns: She/her
Posts: 182
Hi :)

Body type doesn't really matter when it comes to diet. What matters is how much energy (calories) you consume.

Movement is also important for overall health. Look at a mix of strength training and cardiovascular exercises that you enjoy.

Diet wise -

• Eat more produce (try to have half your plate be fruit/vegetables to nourish yourself with all the vitamins and minerals.)

• Eat more protein. From animal or plant-based sources. Legumes tend to be good for blood sugar levels (to ward off cravings)

• Drink lots of water. It helps with cravings, but also energizes your body.

Edit to add - Focus on what healthy foods you can add or use to replace.

It's easier to focus on crowding out the less nutritious foods than it is on focusing on what you want to remove.

I believe that cravings are signs that your body lacks something, and usually cravings for unhealthy foods leave us feeling satisfied yet undernourished. The more you add in the healthy stuff and build a good foundation of vitamins and minerals, the less you'll crave the not so healthy things.

That's not to say you can never have junk food again, just be aware that they take a lot of energy to digest, but don't add much to the body in terms of nourishment. So you want to crowd them out with the healthy stuff.


Do not focus on weight loss. Focus on cultivating healthy habits. And weight loss will follow.
 
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Heniek

Well-known member
Boxer Posts: 161
"A loving heart is the truest wisdom."
@harshsoni_2580 your 158lbs and want to trim 22lbs, you don't mention what your diet now is or your activity. 136lbs is really light for 5' 9" mesomorph male, I'm ectomorph and 145lbs, if I get to 138lbs I would really lean. What do you eat, are you vegetarian or other ? I worked as a labourer for a builder so my activity was quite high.
 

scramJam

Active member
Thief from the Funky Jungle
Posts: 28
"...for space is wide, and good friends are too few."
Disclaimer : I'm a currently-fat-man that still figures things out.
Still, I lost roughly the same weight two times in my life.

Everything that Nevetharine said looks good to me.
If you prefer cold hard numbers for the same approach - I can shoot some your way.

Figure out :
  • How much calories ya need to survive with activity levels accounted for [1]
  • How much protein you need to maintain and/or gain muscle [2]
Eat roughly the amount of energy you need with a conservative deficit, up to 500 C, exercise and eat enough protein to repair muscles. You are golden.
That's eat, really.

If you want cool infographics for a "healthy plate" guideline - here you go.

Old one, meat included -
Meat excluded -

--------

[1] https://www.calculator.net/calorie-calculator.html -- you can use any calculator, they are all in the same ballpark.
[2] For protein - it's anywhere from 0.8 to 1.6 g per 1 kg of body weight. So 115 g/day for you.
General information :
 

TopNotch

Well-known member
Ranger from Australia
Posts: 344
"Motivation is temporary. Discipline is forever."
Hello, Harsh Soni.
For your height, 62k would put you at pretty lean. Why do you want to achieve that weight?
Here is a guide you might find interesting to read.
What sort of diet do you follow now? @Nevetharine 's advice is pretty good for general use and if you have a poor diet, carefully consider her words.
 
Posts: 5
@harshsoni_2580 your 158lbs and want to trim 22lbs, you don't mention what your diet now is or your activity. 136lbs is really light for 5' 9" mesomorph male, I'm ectomorph and 145lbs, if I get to 138lbs I would really lean. What do you eat, are you vegetarian or other ? I worked as a labourer for a builder so my activity was quite high.
Sir I am both veg as well as non vegetarian 🙂, and sir actually I have to join in defence...... That's why I have to loose weight according to exam criteria, so sir please suggest me a proper diet like what I have to eat and not to eat. Please sir send me diet 🙏🏻
 
Posts: 5
Hi :)

Body type doesn't really matter when it comes to diet. What matters is how much energy (calories) you consume.

Movement is also important for overall health. Look at a mix of strength training and cardiovascular exercises that you enjoy.

Diet wise -

• Eat more produce (try to have half your plate be fruit/vegetables to nourish yourself with all the vitamins and minerals.)

• Eat more protein. From animal or plant-based sources. Legumes tend to be good for blood sugar levels (to ward off cravings)

• Drink lots of water. It helps with cravings, but also energizes your body.

Edit to add - Focus on what healthy foods you can add or use to replace.

It's easier to focus on crowding out the less nutritious foods than it is on focusing on what you want to remove.

I believe that cravings are signs that your body lacks something, and usually cravings for unhealthy foods leave us feeling satisfied yet undernourished. The more you add in the healthy stuff and build a good foundation of vitamins and minerals, the less you'll crave the not so healthy things.

That's not to say you can never have junk food again, just be aware that they take a lot of energy to digest, but don't add much to the body in terms of nourishment. So you want to crowd them out with the healthy stuff.


Do not focus on weight loss. Focus on cultivating healthy habits. And weight loss will follow.
Ya sure I'll do that but it's necessary for me to lose weight due to get job in Defence
 

Nevetharine

Well-known member
Commando from Prometheus Cloud Galaxy
Pronouns: She/her
Posts: 182
Ya sure I'll do that but it's necessary for me to lose weight due to get job in Defence
Your best bet is, like I said, to eat much more of this >>

•Lots of fruit and vegetables
•More protein
•Lots of water.

If you focus on those three plus exercise, you will lose weight.

But it also needs to be a lifestyle change if you want it to last.

Which is why I said you have to make permanent changes to your habits.
 

Heniek

Well-known member
Boxer Posts: 161
"A loving heart is the truest wisdom."
please suggest me a proper diet like what I have to eat and not to eat. Please sir send me diet 🙏🏻
136lbs bodyweight for a job doesn't make sense, 150lbs should be your target.
What do you do for exercise, what do you do all day ?
 
Last edited:
Posts: 5
136lbs bodyweight for a job doesn't make sense, 150lbs should be your target.
What do you do for exercise, what do you do all day ?
Sir actually I used to run everyday but at present I am unable to do that due to my studies, so mostly I try to do excercise at home or gym
And my all day goes free I just study in a day.
Would you please recommend me a proper diet meal like starting from morning what I have to eat and what to avoid bla bla..... Plz 🥺🙏🏻
 
Posts: 5
Hello, Harsh Soni.
For your height, 62k would put you at pretty lean. Why do you want to achieve that weight?
Here is a guide you might find interesting to read.
What sort of diet do you follow now? @Nevetharine 's advice is pretty good for general use and if you have a poor diet, carefully consider her words.
Actually in present I have no any diet plan
That's why I said I have to diet and suggest me a proper diet if you can sir 🙏🏻🥺
 

Heniek

Well-known member
Boxer Posts: 161
"A loving heart is the truest wisdom."
Sir actually I used to run everyday but at present I am unable to do that due to my studies, so mostly I try to do excercise at home or gym
And my all day goes free I just study in a day.
Would you please recommend me a proper diet meal like starting from morning what I have to eat and what to avoid bla bla..... Plz 🥺🙏🏻
You have to be consistent in training, not trying. Get up an hour earlier and do gym 1st.

 

ReedLarc

New member
Posts: 1
The base f succesful diet is calories deficite. If you know how much is it and tyr to eat a bit less, and add more activity to your day - you need nothing more. You can even eat chips and chocolate every day if it doesn't cross the calories deficite border. But it is better to stay balanced so you hair, skin and nails are halthy.
 

avatar

Member
Posts: 10
Hello,
There is a blog in greek but you may translate it.
The post bellow is about exercise and diet.
 
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