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I need to lose some weight! - The thought that flashes through many people's head after a day of shopping when they realize that the clothes I like, do not like me!

"Now that I've decided to get fit, I need a plan. Where do I find an answer to almost all my queries? Let's Google it!"

Been here too? Well, we all know how that ends right? How to lose weight as a query returns 83 million results. If you even read 10 of them, it'll seem like rocket science. Too much to ask when all you're trying to do is fly a paper plane, isn't it? Now that we have decided that we want to lose weight (fat loss for the smart ones), let us dive into the very basics you need to get in place to get started.

Have a good nutrition plan and an exercise regime. Well, everyone knows that. How am I helping you?! Well, let's dive into a checklist that would guarantee results and get you started on your fitness quest:

1. Eat in a calorie deficit -

The very fundamental to start losing weight is to eat in a caloric deficit, i.e. lesser calories than what your body utilizes based on your metabolism and activities. The severity of this can depend on how fast or slow do you wish to go about it.

Confused on how to go about it? You can visit the 'diet tool’ of our website and figure out what calories to begin with and how to keep progressing week on week.

Guess the best part? Starting on a plan without all the guesswork costs only Rs. 99/-

2. Eat protein -

If your goal is to maintain or gain muscle (which I highly recommend) while trying to lose some fat, make sure that you get enough protein on a regular basis. A good range would be anywhere between 0.64 to 1 gm/lb of your bodyweight.

3. Do not ignore the fats -

The biggest mistake that people end up doing is cutting away all the fat from the diet. This can be counterproductive ,, clarified butter, etc. butters egg yolks, butter or ghee.butters in the long run and do some serious hormonal damage. Always have at least 20% of your caloric intake coming from fats. Some good sources would be olive oil, coconut oil, nut

4. Have some fiber -

Fiber not only aids in digestion but is low in terms of caloric density per bite. High fiber foods thus increase volume of your food helping you stay full for longer. Aim for at least 20-25 grams of fiber on a regular basis.

5. Exercise and in particular, weight train -

The other piece to the puzzle for gaining muscle while losing fat is to have a good workout routine. Muscles follow the simple rule of 'Use it or lose it'. So to ensure you at least maintain the muscle you already have (very very important in terms of how good you'll look after losing the fat), you need to weight train at least 3-4x a week.

6. Stay hydrated -

Hydration not only helps you protect the vital metabolism organs like your liver and kidneys but also aids performance of your physical activities. Always make sure that you are getting at least 4-5 liters of water daily.

7. Sleep -

Putting in all your efforts and doing everything right? It might not mean anything if you're not resting well. So ensure that you are getting anywhere between 7-9 hours of uninterrupted sleep daily to recover and start everydayon a fresh note.

Now that you have the check list in hand, all you need to do is tick the boxes on a regular basis to keep progressing.

So let’s summarize the pointers again -

1. Eat in a deficit - we need to give the body a reason to lose weight.
2. Eat protein - it is the building block of your muscle, literally the good stuff.
3. Eat your fats - your sex hormones will thank you.
4. Have some fiber - you do not want to be running around consitpated.
5. Weight train - the ‘only’ way to sexy!
6. Drink up (water) - you will save yourself from the hoax detox diets and products.
7. Sleep - well, who does not love that?!

Want some face time with me to help you understand a topic in particular? You can book a consultation on GetSetGo Fitness.

Article Written by - Pratik Thakkar (Cofounder GetSetGo Fitness)

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