Fitness n Lifestyle

A calorie deficit plan   is simply a structured approach to eating fewer calories than your body needs to maintain its current weight , so your body burns stored fat for energy. This is the foundation of weight loss —no matter which diet you follow (keto, intermittent fasting, low-fat), they all work by creating a calorie deficit. How It Works Maintenance Calories: The number of calories your body needs to maintain your current weight. Calorie Deficit: Eating fewer calories than that number. Example: Maintenance calories: 2,200 per day Eat: 1,700 per day Deficit: 500 calories daily This deficit over time leads to weight loss (around 0.5 kg / 1 lb per week for every ~500-calorie daily deficit). What Does a Calorie Deficit Plan Include? A well-structured plan typically has: Calorie Target: How many calories to eat per day. Macronutrient Balance: How much protein, carbs, and fats to help keep you satisfied and energized. Meal Planning: What meals and snacks fit within y...

What Are Calories? Calories are a unit of energy. Your body needs calories to function —to breathe, digest, move, think. The calories you eat come from: Carbohydrates : ~4 calories per gram Protein : ~4 calories per gram Fat : ~9 calories per gram ✅ Calories In vs. Calories Out : Calories In = what you eat and drink. Calories Out = what your body burns through: Basal Metabolic Rate ( BMR ) – energy to stay alive (about 60–70% of your burn) Daily activities & exercise Digesting food (thermic effect)  How You Burn Calories Here are examples of calories burned per 1 hour of activity (for an average 70 kg / 154 lb person): Activity Calories Burned (approx.) Walking (5 km/h) 210 Jogging 500–600 Running (8 km/h) 600–700 Cycling (moderate) 400–500 Weight training 250–400 Yoga 180–250 Swimming 500–700 Household chores 150–300 Tip : The higher the intensity and duration, the more calories burned. How to Track and Burn Calories Effectively Step 1: ...

Healthy Weight Loss (2 -2.5 Kgs/month) Weight loss means reducing your total body weight. It typically comes from losing: Body fat (the main goal for most people) Water weight Sometimes lean muscle mass Core Principles of Weight Loss Here are the essentials that work , no matter which diet or program you choose: Calorie Deficit You must consume fewer calories than you burn . 1 pound of fat ≈ 3,500 calories. A safe, sustainable deficit is ~500 calories per day (aiming for ~1 pound per week). Nutrition Quality Focus on high-protein, high-fiber foods to stay fuller longer. Limit ultra-processed foods and sugary drinks. Movement & Exercise Strength training helps preserve muscle. Cardio burns extra calories and improves heart health. Daily activity (steps, chores) matters more than you think! Consistency & Patience Small changes repeated daily > big changes you can’t stick to. Example Daily Meal Approach Breakfast : Greek yogurt + berries + nuts Lunch : Grilled chicken s...

Intermittent Fasting  Intermittent fasting is not about what you eat—it’s about when you eat. It’s an eating pattern that cycles between periods of eating and fasting. Unlike traditional diets that restrict calories or food types, intermittent fasting focuses on time-restricted eating windows. Common Intermittent Fasting Methods Here are some popular ways people practice IF: 16/8 Method Fast for 16 hours. Eat within an 8-hour window (e.g., noon–8 PM) 5:2 Diet Eat normally 5 days per week. For 2 non-consecutive days, limit intake to ~500–600 calories. Eat-Stop-Eat One or two 24-hour fasts per week. Alternate-Day Fasting Fast every other day (or consume very few calories). 12/12 Method (beginner-friendly) Fast 12 hours, eat during 12 hours. Potential Benefits Research and anecdotal reports suggest intermittent fasting may: ✅ Help with weight loss by reducing calorie intake and improving metabolism. ✅ Improve insulin sensitivity , supporting blood sugar regulation. ✅ Support c...

Protein is one of the most essential nutrients your body needs to function properly. It plays a key role in building and repairing tissues, including muscles, skin, and organs. What is Protein Proteins are made up of smaller units called amino acids . There are 20 amino acids, and 9 of them are essential , meaning your body can’t produce them — you must get them through food. Functions of Protein: Builds and repairs muscles and tissues Makes enzymes and hormones Supports immune function Provides energy when carbs/fats are low Maintains healthy skin, hair, and nails Sources of Protein: Animal-Based (Complete Proteins): Eggs Chicken, turkey Fish (salmon, tuna) Milk, cheese, yogurt Beef, pork Plant-Based (Some are Incomplete): Lentils, chickpeas Tofu, tempeh Beans Quinoa (complete) Nuts, seeds Soy (complete) How Much Protein Do You Need It depends on age, gender, weight, and activity level: Type Protein per kg of body weight Sedentary adult 0.8g Active adult Older adults ...

Nutrition is the science of how your body takes in and uses food. It’s about getting the right nutrients to stay healthy, grow, and have energy. Main Nutrients Carbohydrates – Your body’s main energy source. Examples: rice, bread, fruits. Proteins – Build and repair tissues. Examples: eggs, chicken, lentils. Fats – Support cell function and help absorb vitamins. Examples: nuts, oils, fish. Vitamins – Support various body functions (e.g., Vitamin C boosts immunity). Minerals – Important for bones, nerves, and muscles (e.g., calcium, iron). Water – Essential for every process in your body. Why Is Good Nutrition Important? Helps maintain a healthy weight  Reduces risk of chronic diseases (diabetes, heart disease)  Supports growth and development  Improves mood and energy Tips for Healthy Nutrition Eat a variety of colorful fruits and vegetables . Choose whole grains over refined grains . Include lean proteins (fish, legumes, poultry). Limit added sugar...

Overview of the main types of workouts , so you can pick what fits your goals and interests: Strength Training Purpose: Build muscle, increase strength, improve bone density. Examples: Weightlifting (dumbbells, barbells) Bodyweight exercises (push-ups, squats) Resistance bands Flexibility & Mobility Training Purpose: Improve range of motion, reduce stiffness, prevent injury. Examples: Static stretching Dynamic stretching Yoga Pilates Cardiovascular (Aerobic) Training Purpose: Strengthen heart and lungs, improve endurance, burn calories. Examples: Running/jogging Cycling Swimming Rowing Brisk walking High-Intensity Interval Training (HIIT) Purpose: Burn fat quickly, improve conditioning. Examples: Alternating short bursts of intense effort (like sprinting) with rest Tabata workouts Circuit training Sports & Recreational Activities Purpose: Combine fitness with fun and skill development. Examples: Soccer Basketball Tennis Martial arts Balance & Stability Training Pur...