Mahtab Ekay, a fat loss coach, recently shared her impressive weight transformation story on Instagram, where she dropped 9 kilos in just 3 months. She frequently posts valuable insights into weight loss diets, workout routines, and healthy habits that accelerate fat loss. In a recent video from the gym, Mahtab revealed six effective tips for achieving sustained weight loss without regaining it.
1. Start your meals with veggies:
Incorporating vegetables at the beginning of your meals helps control your hunger, balance blood sugar levels, and reduces the chances of overeating later. Mahtab recommends options like a cup of edamame with breakfast, baby carrots at lunch, and bell peppers or celery with hummus as a snack.
2. Avoid carbs on an empty stomach:
If you’re craving carbs or something sweet, enjoy it as a dessert after a meal containing protein and fats. Eating carbs alone can cause a blood sugar spike followed by a crash and cravings later on.
3. Increase your daily calorie burn with more walking:
Walking is an underrated fat loss tool. Aim for 8–12K steps a day, and gradually increase your steps by 1–2K per week if necessary. You can break this down into shorter walks, such as 10 minutes in the morning, 15 minutes after meals, and 30 minutes with friends or after dinner.
4. Start lifting weights:
For a toned physique, lifting weights is essential. Lifting helps build muscle, which is key to achieving a stronger, more toned body. Prioritize weight lifting over cardio to improve your body composition and metabolism over time.
5. Drink more water:
Mahtab recommends starting your day with a glass of water, having one before meals, and drinking water during workouts. Aim to drink half your body weight in ounces of water each day.
6. Get enough sleep:
Good-quality sleep is crucial for managing hunger and cravings. Aim for 7 hours of sleep each night, and if needed, take a 20-30 minute power nap to catch up.
By following these six practical tips, Mahtab emphasizes how you can achieve lasting fat loss and maintain your progress.
