Weight loss is difficult. But that doesn’t mean it can’t be achieved. So, if you are committed to healthy weight loss before Diwali 2024, you need to follow a disciplined lifestyle and make certain diet and lifestyle changes that are non-negotiable.
In Threads, fitness trainer Chirag Barjatya listed eight measures that can help. “If I had to lose 10 kg before Diwali, i.e. in 10 weeks, I would follow these steps,” Barjatya wrote, listing the following:
*I would immediately remove all junk from my house. Cleaning up the environment is one of the most important steps. Remove all namkeen, farsaan, bhujiasweets and chocolates at an arm’s length. Give it to someone else or throw it away.
*I’m going to add a serving of protein to all my meals from breakfast to dinner. Breakfast can be an omelet or a simple tofu sandwich. Lunch can include a side of chicken, egg white or tofu with yogurt. Dinner can be dal rice with chicken, egg white or tofu.
*I will start walking 8-10k steps every day. Non-negotiable. Every walk in my house, office or while commuting count towards this goal.
*I add a good amount of salad and vegetables to my meals to fill me up.
*I drink 3-4 liters of water every day.
*I try to sleep 7-8 hours every day. No caffeine or tea after 4pm. And no water before bed. A dark room. Cold temperature. No noise whatsoever.
*I do not touch alcohol. It goes without saying.
*I definitely exercise at least 30 minutes every day before going to work or after coming home from work. These 30 minutes can be at the gym or at home. I lift weights in the gym; at home I do squats, push-ups, jumps and lunges.
Is it possible and sustainable to lose 10 kilos in a short time?
Dr. Dharmesh Shah, founder and director of Holistica World, said the plan to lose 10 kg is comprehensive and practical. “One of the most effective steps is to remove junk food from the environment. By eliminating temptations such as namkeen, sweets and chocolates, it is easier to stick to healthier options without relying on willpower alone. This strategy is a supportive environment which promotes better eating habits,” said Dr. Shah.
Focusing on adding protein to every meal is also a good step. “Protein not only helps maintain a feeling of satiety, reduces the likelihood of overeating, but also supports muscle preservation, which is important during weight loss. The recommended meals, such as an omelette for breakfast, chicken or tofu for lunch, and dal rice with egg white for dinner, are balanced and sustainable,” said Dr. Shah.
Sleep is crucial (Source: Pexels)
Incorporating daily physical activity, such as walking 8-10,000 steps, is a practical approach that ensures consistent calorie burning throughout the day. Together with a commitment up to 30 minutes of exercise—whether lifting at the gym or doing bodyweight exercises at home—will increase the calorie deficit that’s essential for weight loss. “Hydration is another important component of the plan, which aims to drink 3-4 liters of water per day. Adequate hydration helps control hunger, supports digestion and keeps the metabolism running smoothly,” said Dr. Shah.
Additionally, getting 7 to 8 hours of quality sleep each night is critical, as insufficient sleep can disrupt hormones that regulate hunger and satiety, making weight loss more difficult, Dr. Shah warned.
How soon is too soon? (Source: Chirag Barjatya/Threads)
Also, 15 minutes of mindful breathing every day is a great addition. “This practice not only helps reduce stress hormones, which are often a major obstacle to weight loss, but also promotes a sense of calm and focus, contributing to overall well-being,” said Dr. Shah.
While this plan is well-structured, it’s important to focus on the right combination of diet, exercise and lifestyle changes based on individual health conditions and weight loss goals, Dr. Shah said.
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