Fat loss is a process that requires significant effort and adherence to specific exercise and nutritional principles. In a discussion with Ranveer Allahbadia, Suman Agarwal, an Oxford-certified nutritionist, fitness expert, and culinary authority, shared insights on the dietary guidelines individuals should adopt to achieve fat loss.

Best diet tips for fat loss

On April 5, Suman and Ranveer released a video in which they addressed the prevalence of pre-diabetes among individuals in India, particularly those aiming to reduce body fat. Suman pointed out that this issue arises from India being recognized as the diabetes capital of the world, stating, "It's in everyone's genes." She then proceeded to share several dietary recommendations for effective fat loss.

Here are a few tips she shared in Ranveer Allahbadia's podcast:

1. Remove the paraphernalia

According to the nutritionist, it is advisable to eliminate certain items from your diet to facilitate fat loss. This includes desserts, ice cream, chocolates, fried foods, salty snacks, and papad. Additionally, it is recommended to completely abstain from alcohol and to avoid fried or packaged foods. Instead, focus on a simple diet consisting of home-cooked meals.

2. Eat less and smartly

She advised, "Limit your meals from external sources, and if dining out, opt for healthier choices at restaurants. Make wise selections and maintain the balance between breakfast, lunch, and dinner. Each meal should include proteins, carbohydrates, fats, and fiber."

3. Don't exercise more

According to Suman, individuals who are significantly overweight face an additional challenge. They often believe that extensive exercise is necessary for weight loss. Many engage in workouts lasting one to two hours, while also increasing their protein intake and decreasing carbohydrates. However, rather than losing weight, they find that their weight continues to rise. This indicates that exercise alone may not yield the desired results, highlighting the importance of achieving a proper balance.

4. Time of exercise

Suman emphasized the significance of exercise timing during the podcast. She stated, "Exercising after meals is not advisable. Many women who frequent the gym face this issue, as their trainers often schedule workouts for the afternoon. How can one expect to lose weight by exercising at 11 o'clock?" 

She further explained, "There are essentially two optimal times for exercise. If you work out after a substantial meal, you are likely to either gain weight or see no reduction. The best time to exercise is in the morning when your body is most efficient at burning fat." 

Suman recommended, "Consume some nuts and a few dates for energy before engaging in cardio and strength training. If you must work out at 11 o'clock, ensure that your breakfast is light and not high in protein."

5. When to exercise while losing weight

Finally, if your goal is to lose weight, reduce fat, and preserve muscle mass, it is advisable to refrain from eating for at least half an hour before exercising. Additionally, avoid engaging in intense workouts or walking immediately after consuming a substantial meal.

Read Also: This Diet Trend May Cut Heart Disease Risk by 16%—And Help You Live Longer

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