Fat to Fit

Every overweight person has just one concern, “This is too much”. Every normal person thinks, “Wish I could get fit”. All other thin guy thinks, “Damn, wish I could get to put on some muscle like that guy”. We conclude from these facts that wish is never ending feeling, so is fitness. If you take going fat to fit as a fitness goal, then you will get there for sure, but will it sustain?

fat to fit

Fat to Fit, Goal or Lifestyle

Lets talk about what going fat to fit should look like for you. It isn’t hard to lose weight, nor it is hard to put on some. This body type and that body type, don’t get terrified by this statements. A slight adjustment here and there can make it happen. First and foremost, fitness should be your lifestyle change, not a goal. You should be able to sustain that fitness for your lifetime not for few duration.

If you make fitness a lifestyle change, you will enjoy the benefits of being fit all your life. It doesn’t by any how mean that you need to have six-pack abs or workout 6 hours a day. It simply means a balanced and stable mind and body health. Being obese isn’t a crime, it is only some imperfection in your lifestyle. Slight change and you can change your whole lifestyle.

Also Read: Deficit Calories to Lose Weight

Tips to Go Fat to Fit and Stay Fit

Following bodybuilders, making them our idol is common thing. We copy their style, their looks, workout, eating habits. But we forget their dedication, their hard work, challenges they faced, their patience. Some key tips that you can follow to sustain your fitness are as follows:

  • Make it lifestyle
    Don’t just workout because you are free. Don’t just eat healthy because you have nothing else to eat. Unless you engrave fitness and healthy mindset in your lifestyle, your efforts are likely to get wasted. There are many excuses that one can think of to get off track but not a single 1 to get back up. According to some research, a normal person requires about 21 days in average to make anything a habit.  Give yourself this much time to make change at least.
  • Control your mind
    Be focused. A well focused mind can perform better, we all know this. We have a lot of distraction these days. We sit online to do work and end up surfing social media. If you truly want to achieve and sustain fitness in your life, discipline is the first rule. Be disciplined in eating, follow your routine, manage your schedule well. When mind starts controlling you, it then when things start slipping out of hand.
  • Don’t hesitate trying
    We watch all over the internet all new techniques. Healthy and natural techniques as watched less often because the offer slow growth whereas others are promising and fast. We just don’t follow some advice because we hesitate trying them in first place. Don’t hesitate trying new things, you never know what might work out to your body type.
  • Try your best to stay natural
    By natural I mean stay off the products that offer faster result and mess with your system. If anything promises you faster results, be sure to check their side effects as well. Bodybuilders, actors, etc. take performance enhancing drugs yet sustain health while there are more side effects to natural person, why? It is because we only look at the better part and neglect rest. Performance enhancing drugs require proper PCT (Post Cycle Therapy) which we don’t know about and ruin our health. It is better to stay natural and sustain health than achieve a certain goal and struggle rest of the life.
  • Enjoy the Journey
    It is journey not the destination that matters. Enjoy every bit of the journey. Make fitness your passion not hobby. When you start realizing how being fit can make you perform well, you will enjoy every bit of your goal.


I have seen people who just want to lose weight to look good in an event. Some lose weight to be ready for summer. Some to impress female while some just out of curiosity. Change is important, it is a truth of life that happens and has good reason for it. Your lifestyle is reflection of what your personality looks like. Go fat to fit not just to get rid of the weight, but to get rid of the old you and your mentality. Eating healthy will make you look younger, your habits change, you wake up fresh. Healthy lifestyle will make you sharp. It is better done then read. Switch to go from fat to fit and never return back again.

Importance of Fiber

Fiber is a type of carbohydrate that the body cannot digest. It just simply passes through the guts not broken down further. Most of the carbohydrates that we consume gets broken down into sugar molecules. But the fiber does not breaks down into sugar molecule and rather passes through the body undigested. Fibers help to regulate the body’s use of sugar and keeps the hunger in check. The base amount of fiber is between 20 to 30 grams for healthy individual. But the matter of fact is most Americans get only 15 grams a day. We will discuss about importance of fiber for healthy living.

Types of Fiber

There are two types of fiber and both equally important for body.

  • Soluble Fibers
    Soluble fibers dissolves in water. It helps in lowering the glucose and blood cholesterol level in body. Soluble fiber is found in oats, nuts, beans, apples, lentils, blue berries etc.
  • Insoluble Fibers
    Insoluble fibers don’t dissolve in water.  Their function is to help food pass through the digestive system, promoting regularity and preventing the constipation problem. Insoluble fibers are found in wheat, whole wheat bread, carrots, cucumbers, etc.

importance of fiber

Why is fiber important?

Dietary fiber is important for our digestive system. They help keep blood sugar, cholesterol, bowl movement etc. in check. The daily requirement of fiber in diet is from 20 to 30 grams. Some of the importance of fiber in diet are as below.

  • Increase bowel movement keeping digestive system healthy
  • Fiber helps us feel fuller for longer, decreasing the urge to eat often
  • Improve cholesterol and blood sugar levels
  • Prevent disease like diabetes, heart disease and bowel cancer
  • Relieves from constipation
  • Promotes weight loss and healthy weight management
  • High fiber diet reduces the risk of gallstones and kidney stones

Also Read: What does healthy eating mean

Sources of Fiber

It is very important to know the healthy sources of fiber and implement them in your lifestyle. Some of the common yet fiber-rich sources are:

  • Beans: You will find beans everywhere. It is easily available and great source of fiber.
  • Whole Grains: It is always great and healthy to consume whole grains. Whole wheat bread, pasta, wheat etc. are easily available whole grains.
  • Nuts: Pecans, walnuts, almonds have more fibers than other nuts. Be sure to munch some of them whenever you can.
  • Brown Rice: White rice has very less fibers in them, alternative is brown rice.
  • Corn: Specially as popcorn, corn has very good amount of fiber to provide.
  • Oatmeal: Quick and easy as breakfast, oatmeal provides soluble fibers that keep you full for longer. It also keeps your blood sugar in check.
  • Baked Potato with skin: Potato is great source of carbohydrate. Potato with skin has good number of fiber in them.
  • Vegetables: The crunchier the vegetable, the more fiber. Vegetables are always healthy source of food. Include them in high number.


These are few of the importance of fiber in diet. If you struggle with your excretion, be sure to check your fiber intake first. Most of us don’t actually eat the basic requirement in the first place. Later we are troubled with different health issues. So, it is better to know the importance of fiber in diet and start adding them seriously. Consume at least the recommended amount to improve your gut health. Constipation is problem many of us have gone through some part in life. Healthy lifestyle will keep these problems aside. Adopt to healthy eating and be sure to add fibers to your diet.

Calculate Calories for Fat Loss

Fitness is all about technique and consistency. You have to be dedicated in order to achieve the ideal body of yourself that you have in your mind. And you know it well that if you take below your maintenance calories, you will lose weight, and if you take above, you will gain weight. This is all so confusing as some of us in the first place don’t know our maintenance calories. I will give you some descriptive steps on how to calculate calories for fat loss or even muscle gain. Follow the steps and step up a boundary and a plan for your fitness.

calculate calories for fat loss

Steps to Calculate Calories for Fat Loss

Determining your maintenance takes a lot more than just your weight. There are many other factors like weight, age, height, gender, total heat produced at complete rest etc. There are some popular BMR equations provided as:

  • Harris-Benedict Equation
  • Mifflin St Jeor Equation
  • Katch-McArdle Formula

They are after the names of their creator. A snippet of a formula from Harris-benedict equation looks as follows.

calculate calories for fat loss


  • P=total heat at complete rest
  • m=mass in kg
  • h=height in cm
  • a=age in years

If you start using these formulas, you are sure to get old soon. Don’t worry, follow these steps below and calculate your calories with ease.

  1. You will need you basic information like age, sex, weight, height and activity level.
  2. Input those information in this calculator.
  3. You will have your maintenance calories now.
  4. If you want to lose weight, take 500 calories less than maintenance calories.
  5. For weight gain, take 500 calories more than maintenance calories.
  6. That’s it, you have your numbers.

You can deduct more calories if you want to lose weight faster, but it is not advisable.  500 calories deduction in a day will yield to 3500 calories in a week. By this rate, you will lose 1 pound each week, which is perfectly healthy. Keep decreasing the calories each week by small number. By the end of the month, you can lose from 4 to 8 pounds healthily.

Also Read: How to maintain weight after losing it


Hence, these are few steps to calculate calories for fat loss. Make sure your weight loss is a journey, you will enjoy not pain. Be sure to adopt to the healthy lifestyle once you have gained or lost weight to carry it forward. Gaining or losing weight is not hard, maintaining them is the hard task. If it is a part of your lifestyle, you will always find it easy and will always enjoy yourself. Be the best version of yourself and adopt to the healthy lifestyle.