Ultimate Guide to Losing Weight: Tips from a Fitness Coach Who Shed 23 kg

Starting your weight loss journey can feel overwhelming, but it doesn't have to be. A fitness coach who successfully lost 23 kg shares her guide to shedding pounds sustainably. Forget strict diets and intense workouts that often lead to burnout. Instead, focus on gradual changes that you can maintain long-term.

According to Saswati Mishra, a home Pilates instructor, the key to a successful weight loss journey is to start small. Begin by increasing your daily steps gradually. Aim to walk 5,000 steps daily and increase that number to 8,000 or even 10,000 as you progress.

Home Workouts:

1. Begin with simple, low-impact workouts that your body can handle. Consistency is crucial, so stick with a routine until you feel ready to advance. Here are some suggested exercises:

• Walk out to planks - 10 reps, 1 set
• Plank crunches - 10 reps, 1 set
• Bird dog - 10 reps, 1 set per side
• Knee squats - 10 reps, 1 set
• Wide-legged squats - 10 reps, 1 set
• Wide split squats - 10 reps, 1 set per side
• Knee tuck pulses - 10 reps, 1 set per side
• Wall sit - 30 seconds, 2 sets

Nutrition Tips:

1. Avoid drastic dietary changes. Instead, focus on portion control first. Once you get that under control, consider replacing one meal with fruits and a protein source to start. Gradually introduce protein and fiber into every meal.

2. Follow the 80:20 rule: Aim for 80% of your meals to consist of whole foods and protein, reserving 20% for dining out.

Lifestyle Changes:

Ensure you're getting enough sleep—aim for 8 hours a night—and find effective stress management techniques. Consider activities like listening to music, light exercise, or meditation instead of relying on alcohol or caffeine.

By implementing these gradual changes, you can embark on a successful weight loss journey without the risk of burnout. Remember, consistency and patience are key.