Summer is at the doorstep, but for many of us, the desired summer bod is still a far cry away. Sustainably cutting weight is a comprehensive process that requires significant changes in lifestyle in addition to exercise and diet.
To help us out, certified nutritionist, fitness coach and content creator Amaka took to Instagram on March 16 and shared a 10-step cheatsheet that she claimed would help one shed 15kg before the month of May arrives.
1. Calorie deficit and intermittent fasting
The key to losing weight is being in a calorie deficit, and intermittent fasting is one of the most powerful tools in our arsenal to do so. “Fat loss only happens when you burn more calories than you eat,” explained Amaka. “So I’d structure my meals instead of eating randomly.”
2. Prioritise protein in every meal
Protein is one of the most essential macronutrients that helps keep an individual full for longer, protects muscles while promoting fat loss. It should be part of every meal, with natural sources including eggs, chicken, fish, beans, Greek yoghurt, and many more
3. Walk daily
Walking is an excellent low-effort exercise for maintaining a healthy metabolism. Amaka suggested aiming for 8000 to 12000 steps every day, or at least 45 to 60 minutes of walking.
4. Eat simple meals
Eating healthy is not complicated, and the simpler the meals, the better they are. According to Amaka, a typical plate should include protein, vegetables, and moderate carbohydrates. “Simple meals are easier to stay consistent with,” she noted.
5. Reduce sugary drinks and snacks
Constantly snacking on foods with added sugars, such as sodas and pastries, adds calories quickly and stops one from going into a deficit. Cutting these alone can make a huge difference, advised Amaka.
6. Drink more water
Sometimes, hunger is actually dehydration, noted Amaka. Drinking sufficient water throughout the day helps with staying hydrated as well as controlling the appetite.
7. Stop eating late at night
To go into a calorie deficit, it is helpful to create a clear eating window. Amaka stated that one should stop eating late at night and finish the last meal between 6pm and 8pm. “Late-night snacking can easily push you into a calorie surplus,” she cautioned.
8. Track progress weekly
To be consistent with the weight loss efforts, Amaka recommended tracking progress every week. That not only includes the weighing scale, but also pictures, measurements, and even the fitting of old clothes.
9. Prioritise sleep
It is important to sleep at least seven to eight hours a day. “Poor sleep increases hunger and cravings,” observed Amaka. “Good sleep makes fat loss much easier.”
10. Focus on consistency, not perfection
“Missing one day doesn’t ruin progress,” stressed the nutritionist. “What matters is showing up most days.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
