To get rid of excess chest fat for one is to understand first, how overall fat loss works? There’s no way for one to lose chest fat without dropping fat from the rest of the body.
The “Forbes equation” states that if one wants to lose one pound of fat, then one need to burn 3,500 calories through exercise and dietary restriction.
In general people consume calories between 1,800 and 3,000 calories per day, the focus should be to lose weight at a small calorie deficit each day. For example, one should try losing 500 to 800 more calories per day than its consumption.
At a 500-calorie deficit each day, one would be able to theoretically lose one pound per week. If one moves at the same pace then one would lose 10 pounds in 10 weeks. People who lose weight slowly are more successful, which can be achieved by adopting a healthy lifestyle instead of using crash diets.
Reducing the intake of fat and carbohydrates is one of the ways to create a caloric deficit and weight training in combination with high-intensity cardio is another way to lose weight.
However, simply being decisive only on calories required by the body isn’t enough. Because, If an individual body requires 1500Cal; then four samosas (600 calories), two slices of pizza (500 calories) and two gulab jamuns (385 calories) would be enough to meet out the daily requirement of 1500 calories, but one should know that these unhealthy food choices will ultimately lead to other health problems like high cholesterol and blood sugar.
So, one has to lose weight in a healthy way, one needs to ensure that consumed diet is balanced, means should covers all food groups and provides all the nutrients one requires for good health. But this is not enough one has to keep oneself active with exercises and Yoga also.
❍ Causes of chest Fat gain
This is caused by overeating, laziness, too much sleeping, lack of exercise and a sitting for long durations, excessive consumption of sweets, salty, roasted & fried products, liquor, smoking, tea, coffee, Beetle, tobacco etc. Also caused by, tension, hereditary disorder of endocrine glands and excessive medication.
❍ Simple Indian Diet for healthy Chest Fat loss
Without the use of chemicals, processed food, or extreme diets, one can easily cut down the body fat.
❍ Chest Fat loss tip 1 Consume Lemon water
First thing in the morning to start with is to drink a large glass of warm water with lemon. This improves the entire digestive system and gives you a fresh start to a day.
❍ Chest Fat loss tip 2 Exercises
Tone your body with exercises in order to break sweat. It is suggested as a daily morning practice for healthy weight loss and the ideal time is 45 to 60 minutes. But minimum it should be done for 30 minutes. If not exercises then find an activity that one can do consistently for their own life. Best exercises one can practice are- Wall press, Push ups, Incline press, Decline press, Chest fly, Pullover, Bent Knee Push Up, Cardio Exercises, Tadasana, etc.
❍ Chest Fat loss tip 3 Yoga and Meditation
Give five to 10 minutes or more can be given for peace and relaxation in the morning. It could be mind-body practices like yoga and meditation. This helps to overcome stress, which are the main causes of weight gain. It will also put us in a more present state of mind; support us to be better decision-makers.
❍ Chest Fat loss tip 4 Food
Eat three times a day, with no tit bits of snacks. Food acts as a fuel for burning calories, and when one is eating continuously then, body forgets how to burn fat.
In breakfast take a medium-sized meal, between 7:30 and 9:00 am. It should be protein rich. Studies say that individuals with the ages of 18 and 20 years proved that a high protein breakfast led to reduced cravings and they also snacked less on unhealthy foods.
Sprouted moong with poha or upma, moong dal parantha, peanut butter sandwich with a glass of milk or fresh fruit juice, muesli or flakes with fruits and seeds or oats idlis, eggs in different forms, can be taken.
Mid-morning snack: One can have between 10:00 am to 12:00 noon. It can take fruits with buttermilk or green tea. Green tea helps in fat burning and improves physical performance. It can lower the risk of Type 2 diabetes, risk of cardiovascular disease and helps one to lose weight and lessen the risk of obesity.
Have lunch, one’s largest meal, between 11:00am and 2:00pm should be consumed. Homemade dal or legumes, roti, veggies with soup and green salad and raita or curd.
Early-evening snack: This can be taken between 4.00pm to 6.00pm. One can enjoy protein shake, nuts and seeds, veg sandwich or milk and apple. Researchers at Pennsylvania State University conducted a study which highlighted that nuts such as almonds have anti-cholesterol benefits and hence should be included in the diet.
Have dinner, one’s smallest meal, between 6.30pm and 8:00pm, when our digestion is weakest. Dal, veggies, with brown rice or roti and vegetable soup. And one should keep in mind that a light dinner is important, since the digestive system should get rest at night.
There is no point starving ourselves for food. The belief is to ‘Eat in moderation’.
Prepare food in less oil or ghee, vegetables, dal, etc. Homemade food is the best dietary plan — roti, vegetables, poha, idli, buttermilk, coconut water are all excellent choices. Less amounts of rice, controlled portion of ghee should be consumed.
Avoid eating all junk foods, be it Indian or western. Samosas, kachori, pizza, donuts are all equally bad. Foods with added sugars and processed foods that contain high amount of trans-fats should be avoided.
❍ Chest Fat loss tip 5 Move a little after each meal
It is necessary to go for short walks after each meal as it stimulates digestion. It is most important to go for a walk after lunch, preferably 10 to 20 minutes at a moderate speed and also if possible, lie on your left side after walking for 10 minutes to further help in the process of digestion.
These five steps can have thoughtful effects on our life.