10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back
Do you want to lose weight fast and keep it off? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a recent social media post, she reveals a few pointers on how to drop weight in a hurry without gaining it all back. "If you want to lose weight safely and not gain it all back, here are six things you need to do," she writes across the Instagram video.
Start Every Meal with Veggies
Her first suggestion? Start every meal with veggies. "I know, I know—veggies first isn't the most exciting, but trust me, it works! Starting with veggies fills you up with fiber and nutrients, and it will help prevent glucose spikes and your tendency to binge later," she says in her post. "Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. (Your future self will thank you!)"
Stop Snacking
Next, stop snacking. "If you're craving something sweet, save it for dessert after your meal. Snacking on an empty stomach can mess with your blood sugar and lead to overeating later," she says.
Walk
Number three, "walk it out," she suggests. "Walking is a game-changer for fat loss, and there are so many easy ways to add steps." Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.
RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Lift Weights
Next, start lifting weights, she suggests. "Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you'll look toned and feel stronger!"
Hydrate
Make sure to drink enough water. "Hydrate, hydrate, hydrate," she says. "Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!"
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Get Enough Sleep
Her last tip? Get your sleep in. "Aim for 50 hours of sleep per week. If your schedule doesn't allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. Sleep is a game-changer for fat loss and mental clarity," she says.
Also, Eat Enough Protein
In another post, she adds some extra habits that will help you lose weight, starting with protein. "Aim for 0.8–1g per pound of your ideal body weight in pounds. Focus on high-protein foods like chicken breast, lean beef, fish, eggs, tofu, cottage cheese, Greek yogurt, or protein powder," she writes in her post.
Follow a Structured Lifting Plan
Next, structure your lifting plan, she says. "Start with a 3-day program: 3 full-body workouts, or 1 upper, 1 lower, 1 full-body session per week. Key: Track your sets and reps and progress weekly—whether by lifting heavier, doing more reps/sets, or increasing time under tension."
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Incorporate Daily Activity
Add some more activity to your day. "Steps: Aim for 8–12k steps/day as a goal. As a general rule, you can walk 1,000 steps in about 10 minutes. For example, an easy way to hit 5,000 steps is to take a 20-minute walk in the morning. Add 10-minute walks after each main meal. Cardio: If you want to add low-intensity cardio (like cycling, Stairmaster, or treadmill), aim for 15–20 minutes, 1–3 times per week after your workouts."
Make Sure You Are Eating the Right Amount of Calories
Next, make sure to eat the right amount of calories. "You need to eat in a slight calorie deficit. To find this: First, calculate your maintenance calories. Then, eat 100–200 calories below that to lose fat without sacrificing muscle." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
