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About The Book

Without a doubt, you can get more fit rapidly. There are a lot of prevailing fashion consumes less calories that work to shed pounds quickly - while leaving you feeling eager and denied. In any case, what great is getting in shape just to recapture it? To keep pounds off for all time, it’s ideal to get more fit gradually. What’s more, numerous specialists state you can do that without going on a “diet.” Instead, the key is making basic changes to your way of life.

Say goodbye to bland, boring diet food and learn how to lose fat and build muscle while eating all of your favorite foods using healthy alternatives. Desi Diet is our specialty!

You don’t have to starve yourself to lose weight. Your trainer will give you a diet that keeps you full and satisfied.

No foods are completely off limits but trust us, you’re still going to choose healthy once you get into it! Learn how to satisfy your cravings while still getting results.




What’s inside


Burn More Calories


Consume Lesser Calories


Combination Of First And The Second


Change In Life Style

Chapter 1

Okay, has anyone ever told you there’s a
magic pill, a magic shake, a particular
exercise which will help you lose fat without
doing all the hard work? If YES, stay away
from those people.

There are a lot of things which DO help in
fat loss, we will read about them in the
pages further.

But before that, let’s make it clear what DOES NOT help us lose fat:

  • DETOX teas and cleanses
  • Sauna belts
  • Not eating at night
  • Eating a certain food(or food group)
  • Lemon water
  • Sweating
  • Skipping meals

Now that we established that there are no
foods/exercises which in isolation help us
lose fat, the second thing we need to keep
out in the open is that a specific area cannot be targeted for fat loss.

Spot Reduction is not possible.

It’s a myth that doing crunches or side bends will make your waist smaller but these simply don’t work. To give you a perspective of this, think of it in this way;

When we gain fat over a course of time, did we chose where to gain more fat?

It depends on your body type where
you gain or lose fat from first.

So how do I lose fat?

You need to be in a calorie deficit for a long
enough time. A calorie deficit is a catabolic
state where you burn more calories and
consume lesser calories.

As simple as it sounds, achieving a calorie
deficit can be a little tricky, if the deficit is
too big, you might feel too low on energy
which is definitely not sustainable in the
long term, if the deficit is too small, you
might not see too many changes and there
are chances you might give up.

Of Course we don’t want to be on either of
the ends, so let’s see how we can lose that
fat while still enjoying our lives…

Let’s stop beating around the bush and jump right into it :

Chapter 2

Increase your NEAT

NEAT stands for Non Exercise Activity
Thermogenesis. It is the energy expended
for everything we do that is not sleeping,
eating or sports-like exercise. It ranges from the energy expended typing, walking,
performing yard work, fidgeting etc.

As most of us have a sedentary lifestyle,
there are multiple ways to increase your NEAT:

  • Walking to work
  • Taking the stairs
  • Walk whenever talking on phone.
  • Do your own chores
  • Run your errands
  • Avoid sitting at the same place for long intervals
  • Get a standing desk

Chapter 3

Reduce your calorie intake.

You need to eat lesser calories than you burn in a day, as simple as that, an ectomorph can gain, and an endomorph can lose weight, then just need to eat according to their goals.

Some key tips to reduce your calorie intake are:
  • Portion control
  • Keep a track of your calories
  • Eliminate/reduce :
    • Sweets
    • Fried foods
    • Processed foods
    • Eat high volume foods
    • Drink more water before your meals.

Chapter 4

Burn More Calories.

There’s a limit to which you can reduce your calorie intake without starving yourself, it isn’t sustainable to minimize your calorie intake after a certain point, this is where burning more calories will help.

Here’s how you can burn more calories:

  • Take up a sport.
  • Join a gym/workout @home.
  • Start/increase cardio.
  • High Intensity Interval Training to burn more calories in a short period of time.

A combination of both point two and three
is the ideal way to move forward as you’ll be
eating enough and burn whatever you eat

Chapter 5

Increase your metabolism.

Okay, now we know the importance of
having a good metabolism, your body burns
more calories at rest.

So how do I increase my metabolism(naturally) :

Lift weights:

Strength training increases the muscle mass of our body hence boosting our metabolism.


Drink more water to keep your mind and body active and running.


Rest is as important as strength training as it is when our body recovers and replenishes itself. 6-8 hours of sleep is what we should focus on.

Eat Well:

Being in a slight calorie deficit with high protein intake is the best you can do to lose fat and gain/retain your muscle mass. Eat too little and your body functions slow down, and so does your metabolism.

Whatever be the plan, keto, intermittent fasting, paleo diet or a vegan diet, the one thing that you should keep in mind is the sustainability. Ask yourself if you can do it for the rest of your life, if yes then definitely go ahead, else don’t waste your time and effort on it.

Just because your friend, colleague or favorite celebrity told they lost weight because they followed a particular diet, doesn’t mean you WILL too.


You do you.



There are a lot of things which DO help in
fat loss, we will read about them in the
pages further.

About the author.

Sachin Anand is an Indian fitness and nutrition coach. He has a Bachelor of Engineering degree in Computer Science, with a certification in exercise science. He has multiple years of experience as a strength coach, and is currently working with FitOne.

He hails from Ranchi, and has been residing in Bangalore for the last decade. He was working as a software engineer in an MNC which he decided to quit after a couple of years. Over the next 4 years, he utilized his time to test and refine his understanding of training and nutrition that would help people with different requirements and different challenges reach their goals while enjoying their lifestyle and making small tweaks in the day to day choices.

Sachin Anand

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