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hey guys this is hemant from fat loss
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planner and today I'm gonna talk about
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three pillars of weight loss which
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everyone should follow now if you are
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watching this video I'm sure that you
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are either not happy with your weight
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loss progress or you're a complete
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beginner before you start with any
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weight loss campaign you must understand
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these three pillars directly responsible
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for weight gain as well as weight loss
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when we talk about weight loss many
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people only focus on one or two areas
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and don't really care about the other
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crucial factors that can make or break
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the entire weight loss strategy when you
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are on a mission to lose weight you must
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follow these three basic pillars that
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will double the speed and give faster
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results so the first pillar is tight you
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simply cannot ignore diet if you want to
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lose weight now when it comes to diet
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you simply need to choose an approach
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like what type of diet you will be
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following when on a mission to lose
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I have personally keto diet works well
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when you want to lose weight fine but it
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comes with a caveat keto diet in longer
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run may not be good for your body hence
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this is to use keto diet to get the
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quick results and then stick to a
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discipline diet that is low in calories
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higher energy and one that can keep you
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full for longer duration I recommend not
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to follow hatred and for more than a
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month even if you want to follow keto
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diet for long duration try to give a gap
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of at least 10 to 15 days after
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completing the first cycle just in case
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if you are interested on starting a keto
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diet I have created a video on how to
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start keto diet you can find the video
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located at the top right hand side of
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the screen and if you want to follow a
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one-month Indian vegetarian keto diet I
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have a video for that as well
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you can find the link at the top right
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hand side of the screen here
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alternatively I have pasted the links in
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the description below so if you are
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use it as a tool to flush the fat fast
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but after that try to maintain weight by
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following simple home-cooked food now I
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am sure that you will wonder how can
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home cook food keep you in shape the
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answer for that is try to balance
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swimming for example instead of
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consuming one whole rice a day take half
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you should have considered to bread eat
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one bread early make this as a template
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if you are struggling to keep the
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calorie intake in check go for the
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powerpack green smoothies I will give
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you one example of smoothie that can
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keep you full for long duration and you
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can use this as a template and add your
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own variation to make your energy loaded
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and hunger suppressing smoothie you will
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need 1 cup coconut milk 2 frozen bananas
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1 mango and handful of spinach put all
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the ingredients in blender blend it nice
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and smooth and replace this potent drink
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with 1:10 meal this concludes your 110v
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for other two meals try to restrict the
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calorie and eat low calorie food items
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like tomatoes and cucumbers followed by
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your home-cooked meal this will keep you
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full for longer duration so first you
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need to consume cucumber tomatoes
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carrots beetroot and other raw
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vegetables of your choice and only then
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consume the regular home-cooked food
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although it is quite hard to stick to
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such a strict diet you are allowed to
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cheat once a week but do not take away
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the smoothies and raw veggies away you
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can enjoy the food of your choice after
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following the protocol of eating raw
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veggies like cucumbers and carrots first
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and then moving on to your favorite food
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think of diet as a few that is actually
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a fuel required to our body to perform
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daily activities and not to forget if
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the fuel is bad the result will also be
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negative so no compromising retired
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while diet is one pillar you cannot
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ignore the second one the next and key
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important pillar is exercise
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now when we talk about exercise we make
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a preconceived notion that exercise is
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weight lifting running and doing stuff
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that is beyond our imagination let me
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tell you that is certainly not the case
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exercise can be as simple as going out
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for a third day with slaw try to do a
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brisk walk for at least 10 minutes out
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of the total 30 meals look according to
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International Journal of obesity and
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metabolic disorders those who do simple
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rocky exercises can lose significant
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this has already been proven when they
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did 12 weeks of clinical trial in the
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clinical trial it showed that those who
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did simple walking exercises
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significantly dropped weight I have
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given the citations in the description
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below so the bottom line is walking does
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help you lose weight there is no reason
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for you not to work this concludes our
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first two pillars now it's time to
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discuss about the third and most
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important one third and final pillar is
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commitment if you are not committed to
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stick the first and second pillar the
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whole program is in vain if you're
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serious about losing weight you need to
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have a bit of commitment guys I share
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similar views on my side
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fat loss panakam where I write about
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most efficient and effective ways to
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lose weight if you don't like to read
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just hit the subscribe button and enable
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the notification so next time when I
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post powerful techniques you get the
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notification guys give a thumbs up if
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you have liked this video see you soon
