If you’re looking to shed pounds quickly without following a restrictive diet, fitness trainer Supratim Chowdhury has revealed the five key principles that helped him lose 20 kg and achieve a toned, lean physique. Known for his approachable weight loss tips and easy-to-follow fitness advice, Chowdhury, a level 4-certified nutritionist, is dedicated to helping people transform their health. His Instagram account, The Supratim Official, boasts a large following as he shares practical strategies for weight loss and fitness.
In a recent video, Chowdhury walked his followers through the five golden rules that guided his own successful weight loss journey. These rules, he claims, allowed him to lose 20 kg without the need for a strict diet, focusing instead on sustainable lifestyle changes.
1. Finish Dinner by 7-8 PM
The first rule Chowdhury swears by is an early cut-off for dinner. He recommends finishing your evening meal by 7-8 PM, giving your body ample time to digest before sleep. This practice aligns with the concept of intermittent fasting, where your eating window is reduced to allow for better metabolic functioning and fat burning overnight.
2. Drink 3-4 Litres of Water Daily
Hydration is crucial for any weight loss plan. Chowdhury emphasizes the importance of drinking 3-4 litres of water each day. Staying hydrated helps regulate metabolism, improves digestion, and reduces hunger pangs, making it easier to stick to your calorie goals.
3. Maintain a Calorie Deficit by Eating Less
Chowdhury suggests that reducing your food intake by 50% is a simple but effective way to maintain a calorie deficit, which is necessary for weight loss. While he doesn’t advocate for extreme calorie restriction, he emphasizes the importance of portion control and eating slightly less than your body requires to prompt fat loss.
4. Follow a Simple Daily Workout Routine
Exercise is another key component of Chowdhury’s weight loss formula. He recommends a simple 30-40 minute workout each day. Whether it’s a mix of strength training and cardio or just a consistent routine that works for you, the goal is to move your body daily to boost metabolism and build muscle.
5. Stay Stress-Free
Perhaps the most surprising rule, Chowdhury highlights the importance of mental well-being in the weight loss process. Managing stress is crucial, as high cortisol levels can trigger fat storage, particularly around the abdominal area. Maintaining a stress-free mindset, he says, is vital for supporting your weight loss goals and overall health.
Additional Tips for Weight Loss Without a Strict Diet Plan
In another video, Chowdhury shared further tips on losing weight without following a rigid diet. His advice includes:
Eat Home-Cooked Food Only: Chowdhury stresses the importance of preparing meals at home to have control over ingredients and portions. Home-cooked food tends to be healthier and lower in unhealthy fats and sugars.
Fix Meal Timings: Establishing a consistent eating schedule helps regulate metabolism and prevents overeating.
Include All Macronutrients: A balanced meal plan that includes protein, carbohydrates, and healthy fats, along with a serving of green salad, ensures your body gets all the essential nutrients.
Practice Portion Control: Stick to single-serve portions and avoid going back for seconds to prevent overeating.
Avoid Distractions While Eating: Chowdhury advises against using devices like phones or watching TV while eating, as this can negatively impact digestion and lead to overeating.
Foods to Avoid for Effective Weight Loss
For those struggling to see results, Dr. Kiran Soni, Head of the Department of Nutrition and Health at Yatharth Hospital, warns against certain foods that can derail weight loss efforts. In an interview with HT Lifestyle, Dr. Soni cautioned against consuming fried foods, chips, cookies, and fast food, as they are often high in unhealthy fats and added sugars. These foods not only make it harder to lose weight but also contribute to other health issues like inflammation and metabolic disorders.
By following these simple yet effective principles, Supratim Chowdhury managed to lose 20 kg and maintain his lean physique without strict dieting. His advice offers an approachable, sustainable way to lose weight and stay healthy, focusing on lifestyle changes rather than short-term, restrictive diets.
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