Forget Crash Diets: Top 3 Tips for Sustainable Fat Loss

Are you looking to shed 2 kg in just one week? Fitness coach Kush Malhotra advises against crash diets and emphasizes sustainable habits instead.

Malhotra underscores that losing weight effectively requires small, consistent choices in your daily routine. He distinguishes between quick fixes and long-term fat loss, urging followers to adopt healthier practices.

Understanding Real Fat Loss

In his recent video, Kush explains that while extreme dieting might yield initial results on the scale, much of that weight loss is actually water weight. He states that a realistic fat loss goal is about 500 grams per week, achievable through a daily calorie deficit of 500 calories.

“If you're cutting carbs drastically and overdoing cardio, you might see a quick drop in weight. However, the majority of that loss is not fat but water,” he cautions.

Implementing Effective Strategies

To genuinely lose fat, Kush recommends a straightforward three-step approach:

1. Maintain a daily calorie deficit of 250 to 500 calories.
2. Consume 1 to 1.5 grams of protein per kilogram of your body weight.
3. Engage in consistent weight training four to five times a week.

He emphasizes that the key to successful fat loss lies in understanding the difference between weight loss and fat loss. While you can lose weight quickly, sustainable fat loss requires time and dedication.

The Importance of Mindset

Kush highlights the psychological aspect of weight loss, stating, “You need to shift your mindset away from seeking immediate results. Just as you didn’t gain fat overnight, you won’t lose it overnight either.”

In agreement with Kush, dietitian Edwina Raj emphasizes the need for a balanced calorie deficit and adequate protein intake to ensure muscle preservation during weight loss. She explains that water weight can fluctuate quickly, while fat loss requires consistency and a well-structured plan.

In summary, for sustainable fat loss, focus on maintaining a moderate calorie deficit, increasing protein consumption, and incorporating regular strength training into your routine. This balanced approach will not only help you lose weight but also improve your overall health.