Mahtab Ekay, a fat loss coach, successfully dropped 9 kilos in just 3 months, and she is sharing the strategies that helped her achieve this transformation. On her Instagram, she provides helpful tips to lose fat while building muscle, along with insights into her personal journey. Here are seven key tips she recommends:
Double Your Protein Intake
Boost your protein consumption with foods like egg whites, chicken breast, turkey, and lean cuts of meat. Incorporating Greek yogurt into your meals also adds a protein-packed boost.
Limit Alcohol and Choose Zero-Calorie Drinks
Sugary drinks should be swapped for water, soda, and other unsweetened beverages. It’s essential to avoid alcohol entirely, as it is high in sugar and lacks nutritional value.
Eat Rainbow Veggies Before Meals
Eating vegetables like cherry tomatoes, baby carrots, edamame, or cucumber before meals helps increase fiber intake, regulate blood sugar, and curb cravings.
Consume Carbs at the End of Your Meal
Instead of indulging in sugary snacks on an empty stomach, have them after a meal that includes vegetables and protein. This helps regulate blood sugar levels.
Drink Water Equal to Half Your Body Weight
Staying hydrated is crucial for weight loss. Mahtab emphasizes the importance of drinking enough water to support your body’s natural processes and speed up fat loss.
Increase Physical Activity
Find ways to stay active throughout the day, whether it’s walking your dog, playing with children, or using a walking pad at your workstation. Small movements add up and help with weight loss and muscle building.
Track Your Progress
Keep a record of your workouts, including your weights, sets, and reps. Strive for progressive overload by improving these numbers weekly, which is crucial for building muscle and getting stronger.
By following these seven tips, Mahtab was able to achieve a significant transformation, and she encourages others to adopt similar habits to lose fat and build muscle effectively.
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