When it comes to losing weight, finding effective strategies can make all the difference. Here’s how fitness coach Mahtab Ekay helped busy women lose extra kilos by following seven clear steps. Her own inspiring journey—losing 20 pounds which is about 9 kgs in less than 3 months—shows that small, consistent changes can add up to big results. These are the 7 things she did that could be your guide too.
Packed breakfasts for lasting energy
Mahtab started her mornings with a balanced breakfast filled with veggies, protein, and healthy fats. This powerful combination helped her feel full for 4–5 hours and kept sugar cravings at bay. By choosing a nutritious breakfast, she avoided unnecessary snacking later in the day.
Fiber at every meal
Adding fiber to each meal was a key habit. Mahtab aimed for 25–35 grams daily, incorporating fruits like apples and pears, as well as edamame, lentils, and whole-grain bread. This simple change improved her digestion and helped control hunger throughout the day.
See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way
Rethinking carbs and snacks
Instead of mindlessly snacking on carbs, she saved her sweet cravings for dessert after a main meal. By doing so, she kept her energy levels steady and avoided the pitfalls of empty calories on an empty stomach.
Stepping up with a daily goal
Mahtab made it fun by setting a daily step goal and breaking it into smaller, manageable walks. Whether it was a brisk 20-minute morning stroll or a relaxed evening walk with family or friends, hitting her step count was a practical way to boost her metabolism.
A simple water hack
Staying hydrated was another cornerstone of her plan. Mahtab followed a simple rule—drink half your body weight in ounces of water each day. She found that keeping a big water bottle with her helped maintain this habit, ensuring that she stayed refreshed and energized.
Boosting protein intake
Doubling down on protein was essential for her muscle maintenance and satiety. Without needing fancy recipes, she added simple protein sources like egg whites, cottage cheese, or a full chicken breast to her meals. This not only built strength but also kept her full longer, reducing overall calorie intake.
Enjoying a daily treat
Surprisingly, Mahtab did not cut out all desserts. Instead, she chose one favorite treat to enjoy every day. By allowing herself a little indulgence, she maintained balance and avoided the all-too-common trap of feeling deprived, which can often lead to overeating later.
See more: How to gain weight: Tips on weight gaining through proper diet and nutrition
