Lose 12 kg by New Year’s

Finish the last stretch of 2024 strong and hit your fitness targets. A nutritionist provides a sample diet to jumpstart your efforts.

With just a month left in the year, it's the perfect time to revisit those New Year's fitness resolutions that may have fallen by the wayside.

By New Year's Eve, with determination and discipline, you can achieve a remarkable transformation.

Heena Kaur Bedi, a nutritionist and hormonal expert, has shared tips on Instagram for losing a significant amount of weight in a month. Here's what she recommends:

Dietary Changes

Achieving weight loss can take various paths, but for noticeable results in a short timeframe, a more intensive and all-encompassing strategy is necessary, beginning with dietary modifications.

The nutritionist highlighted several crucial changes. The foremost adjustment is creating a calorie deficit by consuming 500-700 fewer calories daily to allow the body to burn stored fat for energy, resulting in gradual weight loss.

The second recommendation involves eating protein-rich meals, including eggs, paneer, legumes, and lean chicken, to promote satiety, decrease hunger, and preserve muscle mass.

The third modification is to fill half your plate with vegetables, which supply fiber and bulk without adding excess calories.

She also encourages incorporating healthy fats like nuts and avocados to maintain energy levels throughout the day.

Lastly, substitute traditional carbohydrates like white rice and bread with low-carb options such as quinoa, millet, or whole wheat to better manage weight.

She offered an example of a daily meal plan starting with a glass of warm water with lemon and a handful of soaked almonds in the morning.

For breakfast, consider scrambled eggs with spinach or a moong dal chilla with chutney. Mid-morning, enjoy a refreshing green smoothie made from spinach, cucumber, ginger, and chia seeds.

Lunch should feature a balanced dish of grilled chicken or paneer alongside a generous salad for a nutrient-rich meal.

In the evening, have boiled eggs or a protein shake as a snack. Keep dinner light with grilled vegetables, soup, or paneer tikka with sautéed greens.

Once your meals are planned, timing is essential. The timing of meals plays a role in weight loss.

Heena Kaur Bedi suggests trying intermittent fasting, which includes fasting periods during the day, specifically using the 16:8 or 14:10 fasting schedules.

The 16:8 schedule involves fasting for 16 hours and eating within an 8-hour window, while the 14:10 schedule offers a slightly easier option by fasting for 14 hours and eating within a 10-hour window, making it suitable for beginners. She also stresses avoiding overeating by sticking to smaller meal portions.

Exercise Routine

It's time to burn some calories. To ensure effective weight loss, the nutritionist recommends a balanced exercise routine.

She suggests strength training 3-4 times a week, using exercises like squats, push-ups, and dumbbell workouts to burn calories and build lean muscle.

For cardio, engage in high-intensity interval training (HIIT) five times a week to accelerate fat burning. Additionally, she emphasizes the importance of staying active throughout the day by aiming for 10,000-12,000 steps daily to keep your body moving.

Emotional Well-being and Sleep

While often considered secondary, emotions and sleep are vital in weight management and achieving fitness goals.

She highlights the necessity of 7-8 hours of quality sleep nightly to boost metabolism and regulate cortisol levels.

Furthermore, she advocates incorporating mindful practices such as yoga or meditation to reduce stress and curb emotional eating, which can lead to overeating and impede progress.

Source: hindustantimes

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.