The last phase of the year has arrived, now only one month is left. if it’s your new year suitability The resolve has been lost somewhere, now the time has come to get it back. By New Year’s Eve, you can change yourself with the help of motivation and self-discipline. Nutritionist and hormonal expert Heena Kaur Bedi took to Instagram to share how to lose a substantial amount of weight in a month. Let’s see what he suggested.
dietary adjustment
weight loss Journeys can take many routes, but to achieve significant results in a short time, the approach needs to be more rigorous and comprehensive, starting with modification of diet. The nutritionist outlined several major adjustments. He started with the most important change of creating a calorie deficit by reducing daily intake by 500-700 calories. This allows the body to burn fat for energy, leading to gradual weight loss.
Another adjustment he suggested was to eat protein-rich foods at each meal, including eggs, cheese, beans and lean chicken. These help you stay full longer, reduce hunger, and preserve muscle.
The third dietary change she explained was to eat plenty of vegetables, making sure half your plate is filled with vegetables to provide fiber and volume without adding too many calories. She also recommends including healthy fats like nuts and avocado to maintain energy levels throughout the day.
Finally, replace traditional carbs like white rice and bread with low-carb options like quinoa, millet or whole wheat for better weight management.
He also shared a sample of the daily meal, which starts in the morning with a glass of warm water with lemon and a handful of soaked almonds. For breakfast, have scrambled eggs with spinach or moong dal cheela with chutney. Mid-morning, refresh yourself with a green smoothie made from spinach, cucumber, ginger and chia seeds. Lunch should usually include a balanced meal of grilled chicken or cheese with a large salad for a nutrient-rich meal. Eat boiled eggs or protein shake as an evening snack. For dinner, have a light meal with grilled vegetables, soup or fried vegetables along with Paneer Tikka.
meal time
Once you’ve decided what to eat, it’s time to schedule it. Weight loss also depends on when you eat. Heena Kaur Bedi recommends opting for intermittent fasting, which involves periods of fasting throughout the day, typically using a 16:8 or 14:10 fasting window. The 16:8 method involves fasting for 16 hours and eating during an 8-hour period, while the 14:10 method involves fasting for 14 hours and eating during a 10-hour period, making it easier for beginners. It becomes a little easier to customize. He also stressed on avoiding overeating and eating food in small portions.
exercise routine
It’s time to burn some calories. The nutritionist described a complete exercise routine for effective weight loss. He recommended strength training 3-4 times a week, which included exercises like squats, push-ups, and dumbbells. workout To burn calories and build lean muscle. For cardio, focus on high intensity interval training (HIIT) 5 times a week to accelerate fat loss. Lastly, he highlighted the importance of being active throughout the day and recommended walking 10,000-12,000 steps a day to keep your body in constant motion and stay active.
sleep and stress management
Emotions and sleep may be considered secondary and sometimes given less importance, but they are equally important in determining the success of weight control and fitness goals. He stressed the need for 7-8 hours of quality Sleep every night to boost metabolism and control cortisol levels. Additionally, they also recommended adopting mindfulness practices like yoga or meditation to reduce stress and emotional eating. Emotional eating leads to overeating, which hinders all progress.
Also read: Man lost 20 kg without strict diet with ‘5 golden rules for quick weight loss’