Woman shares how she lost 10-12kg in just one month with intermittent fasting. Read to know more
The end of the year is approaching and, with it, comes the opportunity to review unmet fitness goals. If your New Year’s resolution to get fit has lost momentum, it’s not too late to take action. Nutritionist and hormonal health expert Heena Kaur Bedi has shared a structured plan to help you lose up to 10-12 kilos in a month, combining diet adjustments, exercise and lifestyle changes. Let’s discuss their suggestions for transforming your health and achieving your goals sustainably.
Start with diet adjustments
Heena highlights the importance of diet for weight loss. The first step is to create a calorie deficit by reducing your daily intake to between 500 and 700 calories. This helps your body tap into stored fat for energy, leading to gradual weight loss.
Incorporate foods rich in protein: Heena recommends adding eggs, paneer, lentils and lean meats like chicken to your meals. These protein-rich foods keep you fuller longer, control hunger, and maintain muscle mass while shedding fat.
Eat more vegetables: Half your plate should be filled with non-starchy vegetables like spinach, broccoli, and carrots. Vegetables provide fiber and volume to your meals without providing many calories, helping with satiety and digestion.
Replace refined carbohydrates: Swap white rice, bread, and pasta for healthier alternatives like quinoa, whole wheat, and millet. These low-carb options stabilize blood sugar and improve weight management.
Healthy Fats: Include healthy fats like nuts, seeds, and avocados. They provide energy and support overall health without promoting fat storage when consumed in moderation.
One day of feeding sample
Heena suggests a detailed meal plan to follow:
•Morning: Start the day with a glass of warm water with lemon and a handful of soaked almonds.
•Breakfast: Opt for scrambled eggs with spinach or a moong dal chilla with chutney.
•Mid-morning snack: Have a green smoothie made with spinach, cucumber, ginger and chia seeds.
•Lunch: Choose grilled chicken or paneer with a big salad.
•Afternoon snack: Eat hard-boiled eggs or a protein shake.
•Dinner: Keep it light with roasted vegetables, soup or paneer tikka with sautéed vegetables.
Timing Matters: Intermittent Fasting
Meal timing also influences weight loss. Heena advises trying intermittent fasting, particularly the 16:8 or 14:10 method.
•16:8 Fast: Fast for 16 hours and eat over an 8-hour period.
•2:10 PM Fast: Fast for 14 hours and eat over a 10-hour period, which is easier for beginners.
Intermittent fasting helps regulate calorie intake, promotes fat burning, and promotes metabolic health.
Exercise to lose weight
Although diet forms the basis, physical activity accelerates weight loss. Heena suggests doing strength training 3-4 times a week. Incorporate exercises like squats, push-ups, and dumbbell exercises to burn calories and build lean muscle.
For cardiovascular health, try high-intensity interval training (HIIT) 4 to 5 times a week. These short periods of intense activity followed by recovery periods stimulate metabolism and fat loss. Additionally, aim for 10,000 to 12,000 steps daily to stay active and improve overall health.
Prioritize sleep and manage stress
Heena highlights the overlooked role of sleep and emotional well-being in weight loss. Getting 7 to 8 hours of good sleep each night reduces stress hormones like cortisol, which can cause fat storage. Stress management practices, such as yoga or meditation, help control emotional eating, a common barrier to weight loss.
The bigger picture
Heena Kaur Bedi’s weight loss strategy is about creating a sustainable balance between diet, exercise and lifestyle adjustments. If you follow your plan, you will be able to achieve significant results without resorting to extreme measures. With discipline and consistency, it is possible to lose weight while enjoying nutritious meals and maintaining your overall well-being.
