Categories: FITNESS

It’s Simple, But It’s Not Easy – And That’s Okay

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It’s Simple, But It’s Not Easy – And That’s Okay

By Saumya Sharma | INFS Certified Fitness & Nutrition Coach
#infscertified

Introduction – Why Fat Loss Feels Hard, Even When You Know What to Do

Let’s be honest. Fat loss advice is everywhere. From Instagram reels to health magazines, we all know the basics: eat less, move more, sleep better. And yet, millions struggle to lose fat sustainably. Why?

Because knowing what to do and consistently doing it are two very different things.

In this article, I’ll share:

The 7 core pillars of fat loss
Why most people fail at sustainable weight loss
My personal approach — step by step
How you can start your own journey today

The 7 Foundational Steps of Fat Loss — Backed by Science

These seven steps are supported by research and are used by certified fitness professionals worldwide. No crash diets. No magical detox teas. Just science-backed strategies.

1. Maintain a Calorie Deficit (The #1 Rule of Fat Loss)

Keyword: calorie deficit for fat loss

Fat loss is governed by the law of energy balance:

Calories in vs. Calories out.

To lose fat, you need to consume fewer calories than you burn. This doesn’t mean starving — it means creating a moderate, sustainable deficit through diet and movement.

Aim for a 300–500 calorie deficit/day.
Use apps like MyFitnessPal to track intake.
Avoid drastic restrictions — they backfire.

🔍 SEO Tip: People often search “how many calories to eat to lose weight” — be sure to optimize for this keyword.

2. Do Resistance Training to Build and Preserve Muscle

Keyword: resistance training for fat loss

Cardio burns calories. But resistance training changes your body composition. It helps retain lean muscle, which boosts your resting metabolic rate (RMR) and gives your body a toned, sculpted look.

Aim for strength training 3–4x/week.
Focus on compound movements: squats, deadlifts, pushups.
Use progressive overload (gradually increasing weight or reps).

💡 Strength training is key to body recomposition — losing fat while gaining muscle.

3. Prioritize Protein (1–2g/kg Body Weight)

Keyword: high-protein diet for weight loss

Protein supports muscle repair, improves satiety, and helps control cravings. A higher-protein diet also prevents muscle breakdown during fat loss.

Sedentary individuals: 1g/kg
Active individuals: 1.6–2g/kg
Include eggs, paneer, legumes, tofu, chicken, fish

🥗 Bonus: Spreading protein intake across meals (25–30g per meal) is more effective than eating it all at once.

4. Get 7–9 Hours of Quality Sleep

Keyword: sleep and fat loss

Lack of sleep affects two key hunger hormones — ghrelin (increases hunger) and leptin (decreases satiety). Sleep-deprived individuals are more likely to overeat and feel fatigued.

Establish a fixed sleep-wake schedule
Avoid screens 1 hour before bed
Use calming rituals like reading or journaling

💤 Consistent sleep improves workout recovery, willpower, and mood — all crucial for long-term success.

5. Manage Stress to Control Cortisol

Keyword: stress and weight loss

Chronic stress raises cortisol, which leads to increased appetite, belly fat storage, and muscle breakdown.

Meditate, journal, spend time in nature
Take rest days and don’t overtrain
Learn to say “no” and set boundaries

🧠 Mental peace is a hidden superpower in any fitness journey.

6. Eat More Fibre (25–35g/day)

Keyword: fibre for digestion and fat loss

Fibre slows digestion, controls blood sugar, and keeps you full for longer — making it easier to stay in a calorie deficit.

Add vegetables to every meal
Choose whole grains over refined carbs
Include beans, fruits, flaxseeds, chia seeds

🌾 Most Indians get only half the recommended fibre — small swaps can make a big difference.

7. Stay Active Throughout the Day (NEAT Movement)

Keyword: NEAT for weight loss

NEAT (Non-Exercise Activity Thermogenesis) refers to calories burned through daily movement like walking, cleaning, climbing stairs.

Take 5–10 minute walks after meals
Use a step tracker (7,000–10,000 steps/day is a good goal)
Avoid sitting for long hours — stand up every 30–60 minutes

🚶 Small movement breaks throughout the day can burn hundreds of extra calories weekly.

My Personal Journey – From Overwhelmed to Empowered

People often ask me, “Did you follow all these steps from Day 1?”
No. That’s unrealistic. And unsustainable.

Instead, I started with four simple habits — ones that didn’t feel intimidating.

1. I Moved More — Without Realizing It

I started walking during phone calls, pacing while watching TV, and taking stairs instead of lifts. This alone added 2,000+ steps/day.

2. I Adjusted My Plate

I reduced portion sizes (e.g., one less roti), added a boiled egg or curd, and slowly began building more balanced meals.

3. I Lifted Weights

Initially, I followed online workouts with dumbbells. I didn’t wait for the “perfect gym” or “right time” — I just started.

4. I Reduced Junk Gradually

No cold turkey. If I wanted chips, I had a small bowl, not a big packet. Over time, my cravings faded as my body adapted.

Hitting a Plateau? Or Feeling Lost? Start Here

If you’re overwhelmed by the amount of information out there, here’s your 3-step starter kit:

1. Walk More

Just move — even 15 minutes twice a day makes a difference.

2. Add Protein

Include one protein-rich food in each meal (e.g., dal, paneer, eggs).

3. Sleep Better

Aim to sleep and wake at the same time every day. No excuses.

Final Message — You Are Stronger Than You Think ❤️

Fitness is not about being perfect. It’s about being persistent. Whether you’re just starting out or restarting after setbacks — keep going.

I believe in you.
You don’t need permission to choose yourself.
Don’t let other people’s opinions, inner doubt, or slow progress hold you back.

You have one body. One life.
Make it strong, capable, and full of energy.

FAQs — Your Questions Answered

Q1: Can I lose fat without cutting carbs completely?

Yes! Carbs are energy. Portion control matters more than food elimination.

Q2: How long will it take to see results?

Visible results often show in 4–8 weeks, but internal health improves from Day 1. Stay consistent.

Q3: Is it okay to eat rice, roti, or sugar?

Yes — in moderation. Sustainability > restriction.

Author Bio:
Saumya Sharma is a Certified Fitness & Nutrition Consultant (INFS Certified), passionate about helping others achieve their goals with simplicity, science, and self-compassion.

Follow for more insights: #infscertified | @coachsaumya.fit