Sarfaraz Khan lost 17 kg in 1.5 months.
By cutting sugar, rice, and roti, and eating a very low-calorie diet.
But this isn’t how you should lose weight!
Let me break down fat loss for you in simple terms.
Save this thread.
By cutting sugar, rice, and roti, and eating a very low-calorie diet.
But this isn’t how you should lose weight!
Let me break down fat loss for you in simple terms.
Save this thread.
What’s wrong with Sarfaraz’s approach?
Weight loss was too fast.
Studies have shown that losing weight too quickly can lead to muscle loss.
Muscle = strength, metabolism, long-term fat loss.
Instead:
1) Aim for a 400-600 calorie deficit/day.
2) 0.5-0.75 kg loss/week
3) Faster only if you have a lot of fat & expert guidance
Weight loss was too fast.
Studies have shown that losing weight too quickly can lead to muscle loss.
Muscle = strength, metabolism, long-term fat loss.
Instead:
1) Aim for a 400-600 calorie deficit/day.
2) 0.5-0.75 kg loss/week
3) Faster only if you have a lot of fat & expert guidance
Should you ditch sugar, rice & roti altogether?
No!
Science says:
1) Weight loss happens when you eat fewer calories than you burn (calorie deficit).
2) Rice, roti, or sugar aren’t “evil.”
You can include them in moderation & still lose fat.
No!
Science says:
1) Weight loss happens when you eat fewer calories than you burn (calorie deficit).
2) Rice, roti, or sugar aren’t “evil.”
You can include them in moderation & still lose fat.
What should you do instead?
1) Eat mostly whole foods
2) Balance your plate with carbs, protein & healthy fats
3) Watch your portions
4) Create a moderate calorie deficit you can stick to
1) Eat mostly whole foods
2) Balance your plate with carbs, protein & healthy fats
3) Watch your portions
4) Create a moderate calorie deficit you can stick to
What about green tea or fat-burner coffee?
Studies show:
1) Green tea & coffee may help a tiny bit.
2) At best, 1-2 kg extra over 3-6 months.
Not magic. Please don’t rely on them.
Studies show:
1) Green tea & coffee may help a tiny bit.
2) At best, 1-2 kg extra over 3-6 months.
Not magic. Please don’t rely on them.
Instead, focus on things that work:
1) Use a good protein source (whey or plant‑based)
2) Creatine can help with strength (optional)
3) Caffeine as pre‑workout
But these are just add ons.
1) Use a good protein source (whey or plant‑based)
2) Creatine can help with strength (optional)
3) Caffeine as pre‑workout
But these are just add ons.
Prioritize protein
1) Aim for about 1.6 g protein per kg of your goal body weight
2) Helps preserve muscle
3) Keeps you full
4) Supports recovery
1) Aim for about 1.6 g protein per kg of your goal body weight
2) Helps preserve muscle
3) Keeps you full
4) Supports recovery
Add more veggies & fruits
1) Low in calories
2) High in fiber & vitamins
3) Keep you full longer
4) Support overall health
1) Low in calories
2) High in fiber & vitamins
3) Keep you full longer
4) Support overall health
Add resistance training
1) Helps build & keep muscle while losing fat
2) Makes you stronger & leaner
3-4 per week is more than enough
1) Helps build & keep muscle while losing fat
2) Makes you stronger & leaner
3-4 per week is more than enough
And don’t forget walking.
Studies show daily walking burns extra calories & helps with fat loss.
Even 8-10k steps/day makes a big difference over time.
Slow & steady > crash diets.
Studies show daily walking burns extra calories & helps with fat loss.
Even 8-10k steps/day makes a big difference over time.
Slow & steady > crash diets.
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