Losing fat can feel like navigating a maze of conflicting advice. One day, carbs like rice and roti are the enemy; the next, they’re back on the table. Fitness coach Jeet Selal cuts through the noise with a clear message: slashing entire food groups isn’t the answer. Instead, fat loss hinges on a calorie deficit, sufficient protein, and consistent movement. Here’s how to achieve sustainable weight loss without ditching your favorite carbs.

Why Cutting Carbs Isn’t the Solution

Carbohydrates often get a bad rap in the world of dieting. Many believe that eliminating rice, roti, or other staples will fast-track fat loss. However, carbs are a primary energy source, fueling everything from your morning walk to intense workouts. Completely cutting them can lead to low energy, cravings, and even muscle loss. Selal explains that the real driver of fat loss is a calorie deficit—burning more calories than you consume. Whether those calories come from carbs, proteins, or fats, the total matters most.

Instead of demonizing rice or roti, focus on portion control. A balanced plate with carbs, lean proteins, and healthy fats keeps you satisfied and energized, making it easier to stick to your plan. For example, a small serving of rice alongside grilled chicken and veggies can fit perfectly into a fat-loss diet.

The Power of Protein in Fat Loss

Protein is a non-negotiable for sustainable weight loss. It supports muscle maintenance, boosts metabolism, and keeps you full longer, reducing the urge to snack. Selal recommends prioritizing protein sources like eggs, chicken, fish, lentils, or paneer in every meal. For vegetarians, combining pulses with rice or roti creates a complete protein, supporting muscle repair and growth.

Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily, depending on your activity level. This ensures your body burns fat, not muscle, during a calorie deficit. Pairing protein with carbs also slows digestion, preventing blood sugar spikes that can trigger hunger.

Movement: The Key to Staying Active

Exercise is the other half of the fat-loss equation. Selal emphasizes that you don’t need grueling gym sessions to see results. Regular movement—whether it’s brisk walking, yoga, or strength training—boosts your calorie burn and improves overall health. Aim for at least 150 minutes of moderate activity per week, combined with two to three strength-training sessions to build muscle, which further enhances your metabolism.

Consistency trumps intensity. A daily 30-minute walk or a fun dance class can be just as effective as heavy lifting if it keeps you moving regularly. Find activities you enjoy to make staying active a habit, not a chore.

Smart Eating for Long-Term Success

Sustainable fat loss is about balance, not restriction. Instead of cutting out carbs, focus on whole, nutrient-dense foods and mindful eating. Track your portions to maintain a calorie deficit without feeling deprived. Selal’s approach encourages enjoying cultural staples like roti or rice in moderation while prioritizing protein and activity.

By embracing a calorie deficit, adequate protein, and regular movement, you can lose fat without sacrificing your favorite foods. It’s not about quick fixes—it’s about building habits that last.

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