Himalaya Harbinger, Uttarakhand Bureau
Weight loss is not linear. It often starts fast, then slows down, and sometimes stops completely – at least for a while, and when you hit that temporary block, known as a ‘weight loss plateau’, that is when many lose motivation. However, if you knew the general guidelines on how to achieve your weight goal, you would know that consistency is the key, no matter how many plateaus you hit.
On June 29, Ishaan Sachdeva, a health coach and nutritionist, shared a seven-point plan that can help you lose 20 kg in three months. From following a caloric deficit diet plan to strength training regularly, removing liquid calories from your daily diet, the nutritionist listed seven key things that can help you in your progress.
Sharing the 20 kg weight loss plan on Instagram, the nutritionist wrote in the caption, “This is exactly how to lose up to 20kg in 3 months (the right way). No shortcuts, just a clear system. Consistency for 90 days = transformation.”
Here are the seven key steps you need to follow for three months if you want to ensure that you lose weight:
1. Set a calorie deficitThe first thing people do when they begin their weight loss journey is to starve themselves. But that does more harm than good. According to the nutritionist, one shouldn’t starve themselves; rather, start eating slightly less than the calories you burn in a day. Be consistent, and you will see results, he stressed.
Protein is the building block for your muscles. The nutritionist stressed that it helps you stay full and preserve muscle while losing fat. Therefore, a high-protein diet is essential when trying to lose weight.
3. 8k to 12k steps dailyNext, the nutritionist recommended walking about 8,000 to 12,000 steps daily. Walking is the most underrated form of exercise. According to him, it is simple but powerful, and burns calories without exhausting you.
4. Strength trainingThe nutritionist also recommended strength training four to five times a week as it helps build muscle, which in turn speeds up your metabolism and helps with fat loss.
5. Remove liquid caloriesCut sugary drinks, such as sweetened sodas and other carbonated beverages, from your diet, as they are an easy way to reduce calorie intake.
6. Fixed routineAccording to the nutritionist, maintaining a consistent routine can support your weight-loss journey. So, having the same meal and the same sleep timing every day can lead to better results.
7. Track progress weeklyLastly, he recommended tracking your weekly progress by looking at trends rather than relying on daily weight.
