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Fat loss Check List

Fat loss Check List

Are you ready to check if you are on your way to FAT LOSS? Here is a check list for you to check if you are on the right track.


Pick up an activity

We all know that you gain strength in the gym and you lose fat by fixing your diet. But, if you are currently a potato couch any activity will force your body to loose fat even if you don’t change yourcurrent diet. Why? Because you bring the gap between calorie expenditure and calorie intake closer.
So start moving from today and you will see the changes in your body soon! You can start with walking, biking, hiking, picking some weights, resistant training and or even your favorite sport or by just doing your own house work from today

Don’t skip meals

Here is the secret for zero size girls. Urghh
Do you really think zero size is sexy? I don’t think any man would find a zero size woman sexy. And the ones who do won’t be worth living with. All they are looking for is curve and muscles!
Don’t skip your meals to lose fat. You will only lose more and more muscle if you keep skipping meals. If the only thing that you care about is your weight on the scale go ahead and skip it but if you want to look good and sexy that’s not the way to go about it. Keep reading to learn more!

Have 5 to 6 meals daily

Yes! Here is the secret to have a good looking toned body. The body everybody will appreciate and admire.
Having 5 to 6 meals a day will boost your metabolism, feed your muscles and brain, smooth your blood sugar level, will help with cravings and you will have something to eat every 3-4 hours. We all do eat something every few hours so why not just eat the right stuff?

Balance your plate

After saying that you should eat 5-6 times a day the fact that you should balance your plate shouldn’t be forgotten. How to balance your plate?
Every portion should contain all the macronutrients that your body needs. What are macronutrients? It’s PORTIEN, CARBOHYDRTAE and FAT.
It should contain one portion of lean protein, one portion of complex carbohydrates and some GOOD fats.
Remember an apple is not a complete meal! To be more to the point, a meal without a protein portion is not a MEAL!

Avoid soda and fast foods

I know for a fact that carrying a soda bottle in this country is class! Cheap fast food here is party food and I can’t believe my eyes when I see people take weekend dinners out at junk food eateries. A very healthy meal at a decent restaurant in Islamabad actually costs more or less about the same as a big mac.
Drinking your calories is the worst thing you can do to yourself. Especially when it comes to sodas that are just empty calories and no nutrient value or density. Be aware of the hidden sugar in sodas. That’s what’s making you FAT! Sorry, it’s nothing BUT the truth.
Stop drinking today and your figure will start to change in a week time!

Don’t sit for too long

I know you all have office jobs. It was a time that I was working in an office too and it was the worst time of my Fitness life. You become drastically insulin insensitive and put on weight very easily. Moreover, you burn way less calories if you sit all day.
Like Moez Aryan says all the time: If you can lie down, don’t sit. I know you can’t lay-down in the office but you can for sure walk, do body weight squats (like I used to do in the office washroom*grinning*), use stairs instead of the elevator, and exchange your fancy chairs with medicine-balls to sit on or at least go for one that is ergonomic.
Let those poor butt muscles work and stay alive. You will never feel a back, neck or shoulder pain again and also will get a C shape butt

Put a cross on SUGAR

By sugar I don’t only mean the white refined sugar that you use in your tea and coffees every day without knowing how much sugar you are putting in your body.
As I have mentioned earlier as well, sugar is hidden. It’s in all the sodas you drink, chocolates,cookies, ice-creams, candy’s and even in most of the canned products.
The manufacturers would not always mention the sugar content in their products. They are different name for it like; sugar, High Fructose Corn Syrup, corn syrup, ice syrup, sucrose, glucose syrup, brown sugar and invert sugar. As you can see we all can get fooled very easily with these terms.The fact is all these sugars release too much insulin in the body which is absolutely not necessary. There is way too much simple carbohydrates in those sugars. I would say it’s the number one culprit of obesity. You have to earn your carbs. How do you earn your carbs? By working out and having active lean muscle tissue on your frame.
Make reading your food labels a habit. Don’t only rely on the nutritional value because it can make a fool out of you easily. Make sure you read the INGREDIENTS too.

Take a multivitamin

Even in the best form of your diet you will always be deficient in some nutrients, specially vitamins and minerals.
So, it’s always good to eat a multivitamin every day. My suggestion is to change your multivitamin brand every now and then. Because different brands have different vitamin and mineral ratios. It’s not a very wise idea to stick to one brand of multivitamin forever.
Here I also want to add another supplement and that is the Omega-3 fish oil. Which helps boost your metabolism and helps with fat burning, has essential fatty acids which are essential for blood viscosity, brain function, promotes cardio vascular health, reduces inflammation and pain, increase mental focus and cognitive function, supports positive mood and emotional well-being, helps you build muscle and the list of benefits continue. Three to six tablets a day is recommended depending on your diet. If you are taking cold sea fatty fish at least 3 times per week then stick to three fish oil a day. If you are taking less fish then 4 to 6 tablets a day is better.

Drink plenty of water

The secret to a better performance and improving your physique is not too hidden. It’s not even a secret. “it’s a fact that is known but ignored”.
Drink plenty of water. Yes. Drinking water is such an important factor in health and many of us ignore this fact because we are too busy counting calories, calculating BMI and many irrelevant misleading markers for improving body composition!
Water is the most abundant nutrient in your body. Approximately 60-70% of your body is comprised of water. Your blood is made up of about 90% water. Your muscles are about 70% water. Even your bones are 20% water. Without adequate water, nothing in your body could function properly. Every physiological process in your body takes place in water or depends on water. Water is necessary to regulate your body’s temperature, to transport nutrients, and to build tissues. Water is required for joint lubrication, digestion, circulation, respiration, absorption, and excretion. Without water, you would die in a matter of days.
Most people walk around dehydrated, without even realizing it. To keep yourself out of dehydration keep a bottle of water with you all the time and keep sipping at it. Drink plenty of water before and during your work-outs and you will feel the difference. I bet you can even lift more weight.

Feel free to share this article with your friends and family. If you have any question, don’t hesitate to ask.

Good luck

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