Fat To Fit Journey

  1. Understand How Weight Loss Works At its core, weight loss comes down to one thing: burning more calories than you take in. To lose 10 kg in 8 weeks, you’ll need to aim for a calorie deficit of about 1,000 calories per day. That sounds like a lot, but when you combine smart eating with regular exercise, it’s manageable—and doesn’t have to feel like torture. Here’s what to focus on: Calories in vs. calories out: Use a calorie calculator to figure out how much energy your body needs daily (your basal metabolic rate, or BMR). Subtract calories through a combination of eating less and moving more. Consistency: Sustainable, steady progress is the key. Avoid crash diets—they’ll only backfire. 2. Rethink Your Diet Without Feeling Deprived When people think “diet,” they often imagine restriction and misery. But eating for weight loss doesn’t have to be like that. It’s all about balance and making smarter choices. Eat the Right Number of Calories Start by figuring out your...

  Gaining 10 kg in six months might seem like a big challenge, but with the right approach, it’s absolutely doable—and you can do it in a healthy, sustainable way. Whether your goal is to build muscle, increase overall body mass, or simply feel stronger, it’s all about combining a solid diet, a consistent workout routine, and a bit of patience. Let’s walk through a realistic plan step by step. Start With the Basics The key to gaining weight is eating more calories than your body burns every day—this is called a caloric surplus. But this doesn’t mean stuffing yourself with junk food. Instead, you want to focus on quality calories that help you feel good and give your body what it needs to grow. Think of it like building a house: you need strong bricks (nutritious food) to create a solid structure. Step 1: Figure Out How Much You Need to Eat Before you start eating more, you need to know how much your body actually needs. Everyone’s calorie requirements are different, depending on yo...