Do you want to lose weight without going on drastic diets or working out around the clock? Mahtab Ekay is a fat loss coach with over 60,000 followers on Instagram and who regularly shares about her personal weight loss journey. In a new Instagram video, she shares five easy steps she took to blast fat fast and keep it off. “I lost 20 pounds in less than 3 months. This is exactly how,” she writes in the Instagram post.
Step 1: Calculate Your Calorie Deficit
The first step? Find your calorie deficit. “Use an online calculator to determine how many calories you need to maintain your current weight, then subtract 500 calories to create a deficit for weight loss. Don’t worry too much about this number; at Step 5, we’ll monitor your weight and adjust if needed,” she says in her post.
Step 2: Increase Your Protein Intake
The second step? “Increase your protein intake to 0.8g per pound of ideal body weight. Here’s how you can increase your protein intake,” she writes, listing the following:”
- Double down your current protein sources. Let’s say if you are having a chicken, have a larger portion.
- Add egg whites to your whole eggs.
- Include a protein source in every meal, like cottage cheese or zero-fat Greek yogurt.
- Choose leaner meat sources like chicken breast or turkey or leaner beef.
- Supplement with protein powder if needed.
Step 3: Adds Some Steps In
Her third step? Getting more steps in. “Increase your daily average steps by adding 1-2k steps every week until you can consistently hit 8-12k steps,” she suggests.
Step 4: Strength Training
Step four has to do with strength training. “Start lifting weights 3-5 days a week with a structured program. This is necessary if you don’t want to just get skinnier but also want to look toned and defined,” she says.
Step 5: Stay Consistent
Finally, the last step? “Stay consistent, and don’t give up. Weigh yourself 4-7 times a week, find your average weekly weight, and observe how it’s changing. Adjust your daily calories based on this if needed. Persistence is key to seeing results!” she says.
High-Protein Pancake
In another post, she offers some specific recipes to help you achieve your protein goals. Her first recipe is a high-protein pancake meal, which has just 365 calories and 33.3 grams of protein.
Ingredients:
- 1 ripe banana
- 2 large eggs
- 1 scoop protein powder (30g)
- 1/4 tsp baking powder
- 1/4 tsp cinnamon (optional)
- Cooking spray or coconut oil.
High Protein Smoothie
Next up on her protein-packed menu? A High-Protein Smoothie with 295 calories and 32 grams of protein.
Ingredients:
- 1 cup unsweetened almond milk
- 1 scoop protein powder (30g)
- 1/2 cup Greek yogurt
- 1/2 cup frozen berries
- 1/2 cup pineapple chunks.
Egg & Egg White Omelette
Her Egg & Egg White Omelette is also a great way to fuel up, with 224 calories and 26.8 grams of protein.
Ingredients:
- 2 whole eggs
- 4 egg whites
- 1/4 cup diced tomatoes
- 1/4 cup chopped spinach
- 1/4 cup diced bell peppers
- Salt and pepper
- Cooking spray.
Greek Yogurt Berry Parfait
For a sweet but healthy treat, try her Greek Yogurt Berry Parfait with just 235 calories and 23.5 grams of protein.
Ingredients:
- 1 cup non-fat Greek yogurt
- 1/2 cup mixed berries
- Stevia or 1 tbsp honey (64 cal, optional)
- 1/4 cup low-sugar granola.
Tuna Sandwich
She also recommends her Tuna Sandwich recipe, which boasts 35.6 grams of protein with just 305 calories.
Ingredients:
- - 1 can of tuna in water (5 oz)
- - 2 tbsp Greek yogurt
- - 1 tbsp Dijon mustard
- - 1 tbsp chopped celery
- - 1 tbsp chopped red onion
- - 2 slices whole grain bread
- - Lettuce.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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