Transform Your Body in 2025: Yash Vardhan Swami's Weight Loss Tips

Fitness expert and influencer Yash Vardhan Swami shares a straightforward framework to assist you in reaching your weight loss target if it's your New Year's resolution. This detailed plan can help you lose weight, whether your goal is to drop 10 kg or 60 kg.

Step 1: Find Your Maintenance Calories

Your maintenance calories are the calories your body requires to maintain the current weight. To find that:

• If you are a female, multiply your body weight in kgs by 22.
• If you are a male, multiply your body weight in kgs by 24.
• This number might go up if you are a very active individual.

Step 2: Calorie Deficit Creation

To lose weight, one needs to take in fewer calories than the body needs. Reduce your calories first by 500 to 1000 per day. This calorie deficit is critical for weight loss.

Step 3: Your Macros

Focus on your macronutrients:

• Protein: 1.2 to 1.6 grams of protein per kilogram of your body weight. Protein helps conserve muscle mass. Protein has 4 calories per gram.
• Fat: 0.6 to 0.8 grams of fat per kilogram of your body weight. Fat is very important for hormone balance and overall health. Fat is 9 calories per gram.
• Carbs: Use the rest of the calories in carbohydrates. The carbs will fuel you, and each gram counts for 4 calories.

Step 4: Meal Planning

Distribute the protein intake among 3-4 meals of the day. For instance, if you have a requirement for 120 grams of protein, you can use it in four meals with 30 grams each. Add fat in 2-3 meals and carbs in at least 2 meals.

Step 5: Add Fruits and Vegetables

Don't forget fruits and vegetables to your diet for important micronutrients.

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Step 6: Exercise and Manage Stress

Incorporate physical activity in your daily life, including at least three workouts a week. Focus on adequate sleep and managing stress to aid in your weight loss journey.

Note: Everyone is different. For a personal plan, DM Yash Vardhan Swami the word: COURSE.