Weight loss story: Woman shares how she lost 9 kilos in 3 months with…


The woman shares how she lost 9 kilos in 3 months with these exercises and diet, read inside.

History of weight loss: the woman shares how she lost 9 kilos in 3 months with …

Losing weight is often perceived as a uphill battle, which requires strict diets, intense training and unwavering discipline. However, sustainable weight loss is not about depriving yourself, but about making small and consistent lifestyle changes that lead to lasting results. Mahtab Ekay, a fatness loss loss coach and Fitness influencer, successfully lost 9 kilos in just three months and now shares their ideas to help others achieve similar transformations. Through his trip, he has discovered six key habits that not only facilitate weight loss, but also prevent the weight from retiring.

If you are looking for practical strategies backed by science to throw an excess weight without resorting to an extreme diet, here are Mahtab’s six essential tips.

1. Start your meals with vegetables

Starting meals with vegetables can change the game for weight loss. It helps increase satiety, stabilize blood sugar levels and reduce the probability of eating excess later in the day. Mahtab recommends incorporating fiber -rich options such as Breakfast Edamame, baby carrots for lunch and sandwiches such as peppers or celery with hummus throughout the day. This approach ensures that it remains more full for longer, while benefiting from essential nutrients.

2. Avoid eating carbohydrates with an empty stomach

Carbohydrates play an important role in body food, but consume them alone, especially with an empty stomach, can cause rapid spikes and accidents in blood sugar levels. This often leads to greater hunger and cravings later in the day. Instead, Mahtab suggests combining carbohydrates with healthy proteins and fats. If you have a sweetness, keep your dessert for after a well balanced meal instead of eating it alone.

3. Increase daily movement

Walking is one of the most underestimated but effective forms to support fat loss. Mahtab emphasizes the importance of pointing to 8,000 to 12,000 steps per day, since it naturally increases calorie spending without excessive tension in the body. If reaching this goal seems discouraging, it advises gradually increasing its steps count by 1,000 to 2,000 steps per week. The rupture enters manageable segments, like 10 minutes in the morning, 15 minutes after meals and 30 minutes after dinner, it can make this goal more attainable.

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4. Strength training for a toned physique

While many people only trust cardio for weight loss, Mahtab highlights the need for strength training. Raising weights helps develop muscle, which in turn increases metabolism and improves general body composition. Unlike cardio alone, force training ensures that it is not only losing weight but also gaining strength and definition. If time is limited, prioritize weightlifting over excessive cardio to maximize fat loss and muscle preservation.

5. Stay hydrated

Drinking enough water is often overlooked in weight loss trips, but plays a crucial role in digestion, metabolism and appetite control. Mahtab recommends starting the day with a glass of water, drinking another before each main meal and guaranteeing hydration during training. A simple formula to follow is to consume half of its body weight (in pounds) in ounces of water daily. Proper hydration helps regulate hunger signals and maintains stable energy levels.

6. Prioritize quality dream

The poor sleep quality is one of the greatest guilty behind weight gain, since it increases unhealthy food cravings and interrupts metabolism. Mahtab advises to point at at least seven hours of repair sleep every night. If the long and uninterrupted sleep is not possible, an electric nap of 20 to 30 minutes during the day can help compensate for sleep deficits and reduce cravings induced by fatigue.

Final thoughts

Losing weight and avoiding it requires more than only temporary changes, it is about adopting sustainable habits that become part of their daily routine. The six Mahtab hacks, which begin with meals with vegetables, combine carbohydrates wisely, walk more, incorporate strength training, remain hydrated and prioritize sleep, offer a realistic and effective approach to long -term weight control. When integrating these little but powerful changes, anyone can achieve their weight loss goals while maintaining a balanced and healthy lifestyle.

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