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Here Is How to Lose Up to 20 Pounds, Says Expert

One fitness expert discusses the right and wrong ways to lose weight fast.

Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video, she reveals "how to lose weight really fast. I mean, dropping five to 10 kilos in about a week fast," she exclaims. 

Cut All Carbs

@coachedbyhajni Watch till the end for my favourite tip 💜 #weightlossjourney #fatlossjourney #quickweightloss #nutritionplan #caloriedeficit #holisticfitness #femalefitnesscoach #womensfitnesscoach #nutritionistsoftiktok ♬ original sound – Hajni • ONLINE COACH

"So firstly, here's what you're going to do. You want to cut out all carbs, no pasta, no bread, no potato, no sugar, no nothing. You want to make sure that all of your meals are veggies and protein," says Hanji. 

Exercise for 90 Minutes a Day


"Secondly, what you want to do is work out twice a day for 45 minutes at least, and make sure that it's all cardio based to burn as many calories as possible," Hanji continues. 

Practice Intermittent Fasting


The third thing that she suggests is fasting. "Make sure that you're only eating in a small window every single day, or you can do alternate day fasting and you can stay hydrated in the meantime and drink all the caffeine to keep your energy levels high. But make sure that you're doing this," Hanji maintains.  

But There Is a Big Catch


"If you do this, I promise that you will lose five to 10 kilos in a week," she promises. But there is a huge catch. "But you're also going to fry your metabolism, your energy levels are going to be low, you're going to be hungry, and it's just going to ruin your hormones. You're not going to feel great. And another thing that's going to happen is that you're going to regain all the weight that you've lost plus more. So I wouldn't recommend this," she says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, agrees. "This method is not sustainable for most people and can lead to long term health problems and reduction in metabolism," she tells The Body Network. 

The Right Way to Lose Weight: Start with a Slight Calorie Deficit


"If you're serious about your progress and your health, you want to get actual lasting results, this is the way to do it. Not what I said before," she continues. "You want to be eating in a slight calorie deficit, maybe like two to 300 calories per day, less than your usual."

Benchmark Your Progress with Our Lean Body Mass Calculator

And, Walk

Bare legs in running shoes preparing to exercise on a bright summer day on an empty road

She also suggests walking daily. "You want to be walking 7,000  to 10,000 steps every single day.

Do Resistance Training


"You want to be resistance training because that is going to help maintain lean muscle so you don't end up looking like a deflated balloon by the end of your diet," she continues. 

Make Sure to Hydrate


She also emphasizes the importance of drinking water. "And you want to stay hydrated," she adds. 

Minimize Stress


Your mental health is also a factor if you want to lose weight. "Make sure that your stress levels are low," Hanji says. 

Get Lasting Results in a Healthy Way


"That is how you're going to get lasting results in a healthy and sustainable way. And I know that this is the boring way, but you're actually going to get results that last a lot quicker than if you started and stopped all the time and regained all the weight every time you stopped," she points out. Collingwood completely agrees. "The more sustainable second approach may not work as quickly but overall will be better for health and long term keeping the weight off. It's sustainable and reasonable," she says. "Staying committed to doing it on a regular basis is the key! Slight calorie deficit is good because it can produce weight loss but you won't be starving and cranky.  Getting more steps gets your metabolism going and burns a few more calories.  Building muscle helps with metabolism and also helps with balance and just simply activities of life."

💪🔥Body Booster: Don't be tempted by rapid weight loss hacks. If you are committed to losing weight and keeping it off, focus on maintaining a calorie deficit and exercising daily. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more