Are you struggling to lose weight? Sunil Shetty is a fat-loss and fitness trainer who uses his platform on social media to help people transform their bodies. He regularly shares his strategies for burning fat and losing weight sustainably. In a new post, he reveals the no-fail formula for losing over 20 pounds fast. “The secret weapon to lose 10 kg (22 pounds) fat effortlessly,” he writes on the video.
Choose Sustainable and Easy to Complete Diets and Workouts
“The most effective and fastest way to lose body fat is doing something that’s sustainable and is easier for you to complete on a day-to-day basis,” he says. He explains that his method is a combination of diet and exercise.
Do This Walking Workout
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In terms of workout, he recommends a walking workout. “Start doing this workout post strength training or just as a whole for at least 3 times a week,” he says.
📌5 minutes of incline walk
Speed 2.8
Incline 6.0
📌5 minutes of incline walk
Speed 3.0
Incline 7.0
📌10 minutes of incline walk
Speed 3.2
Incline 8.0
Stay in a Calorie Deficit 80 Percent of Your Days
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“For the diet, Know that you can never compensate for a bad diet with extra work. It's just going to get you to overtrain and cause more problems than results,” she says. “Make sure you have a calorie deficit for 80 percent of your days,” he says, recommending starting with a 400-500 calorie deficit “if you are a beginner and go as your body allows.”
Hydrate
Hydration is also key, he explains. “Consume 3 Liters water minimum,” he recommends. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
Base Your Diet Around Veggies, Protein, and Healthy Fats
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And, make sure your diet is balanced. “Eat more Vegetables, Protein and healthy fats. Yes Healthy Fats!!!!” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
Recommends Fasting: 16/8 Method
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In another post he discusses fasting methods for weight loss, starting with the 16/8 Method.
Who Should Do It: “Beginners, busy individuals, and those seeking fat loss with steady energy,” he writes.
Why: “Easy to follow, fits into most lifestyles, and provides ample eating and fasting windows,” he says.
How to Do It: “Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM to 8 PM). Break your fast with a balanced meal containing protein, fiber, and healthy fats. Avoid overeating during the eating window,” he explains.
5:2 Diet
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He moves on to the 5:2 diet.
Who Should Do It: “Those who prefer fewer restrictions on most days.”
Why: “Reduces weekly calorie intake while allowing flexibility on normal eating days.”
How to Do It: “Eat normally for 5 days a week and consume 500-600 calories on 2 non-consecutive fasting days. Focus on nutrient-dense foods like soups, salads, and lean proteins on fasting days.”
Eat-Stop-Eat
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Next, he talks about the Eat-Stop-Eat, or 24-hour fast.
Who Should Do It: “Experienced fasters or those looking for quick results.”
Why: “Helps with insulin sensitivity and promotes autophagy.”
How to Do It: “Choose one or two non-consecutive days per week to fast for 24 hours (e.g., from dinner to dinner). Stay hydrated with water, herbal teas, or black coffee, and resume eating with a small, light meal.”
Alternate Day Fasting
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The last method he discusses is alternate-day fasting.
Who Should Do It: “People with significant weight loss goals and experience in fasting.”
Why: “Alternating feast and fast days can create a significant calorie deficit.”
How to Do It: “Eat normally one day, then consume 500-600 calories the next. Ensure fast days are nutrient-dense and low in sugar to maintain energy.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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