As Diwali approaches, many are keen on shedding those extra kilos to feel their best during the festive season. While weight loss is often considered a complex journey, fitness coach Chirag Barjatya emphasizes that with discipline and the right lifestyle adjustments, it is entirely achievable. In a recent post on Threads, Barjatya outlined eight crucial steps to help lose 10 kilograms within 10 weeks, ensuring a healthier and more confident Diwali.
“If I had to lose 10kg before Diwali, which is just 10 weeks away, I would strictly adhere to these steps,” Barjatya wrote, detailing his comprehensive plan:
Eliminate Junk Food:
The first step is to clear your environment of all unhealthy snacks. Remove namkeen, farsaan, bhujia, sweets, chocolates, and other temptations from easy reach. Barjatya advises either giving them away or discarding them to avoid slipping back into old habits.
Increase Protein Intake:
Barjatya recommends adding a portion of protein to every meal. A protein-rich breakfast might include an omelette or a tofu sandwich, while lunch and dinner could feature chicken, egg whites, or tofu paired with yogurt or dal-rice.
Daily Step Count:
Walking 8,000 to 10,000 steps daily is non-negotiable. Whether at home, in the office, or during your commute, every step counts towards maintaining consistent calorie burning throughout the day.
Incorporate Veggies and Salads:
To stay full and avoid unnecessary snacking, Barjatya advises including a generous amount of salad and vegetables in every meal.
Hydrate Adequately:
Drinking 3 to 4 liters of water daily is crucial for supporting digestion, controlling hunger, and maintaining a smooth metabolism.
Prioritize Sleep:
Aiming for 7 to 8 hours of quality sleep each night is essential. Barjatya stresses avoiding caffeine or tea after 4 p.m., keeping the bedroom dark and cool, and ensuring there are no disturbances during sleep.
Avoid Alcohol:
Barjatya underscores the importance of steering clear of alcohol during this weight loss journey.
Daily Workouts:
Whether at the gym or at home, dedicating at least 30 minutes to exercise is vital. Barjatya suggests weightlifting at the gym or engaging in bodyweight exercises like squats, push-ups, crunches, dips, and lunges at home.
Expert Opinion on the Feasibility of the Plan
Dr. Dharmesh Shah, founder and director of Holistica World, affirmed that Barjatya’s plan is both practical and effective. He particularly highlighted the importance of removing junk food from one’s environment, which significantly reduces the reliance on willpower and fosters healthier eating habits.
“The inclusion of protein in every meal not only helps in maintaining satiety but also supports muscle preservation during weight loss,” Dr. Shah added. He commended the suggested meal options, such as omelettes for breakfast and dal-rice with egg whites for dinner, as being balanced and sustainable.
Dr. Shah also emphasized the importance of daily physical activity, noting that walking 8,000 to 10,000 steps a day and committing to 30 minutes of exercise can effectively create a calorie deficit, which is crucial for weight loss. Additionally, he highlighted the role of proper hydration, with a goal of consuming 3 to 4 liters of water daily, to support digestion and metabolism.
The Role of Sleep and Mindfulness
Adequate sleep, according to Dr. Shah, is another critical component of successful weight loss. He cautioned that insufficient sleep can disrupt hormones that regulate hunger and satiety, making the process more challenging. Furthermore, Dr. Shah praised the inclusion of 15 minutes of mindful breathing each day as a strategy to reduce stress, which is often a major obstacle to weight loss.
Final Thoughts
While the plan presented by Barjatya is well-structured and comprehensive, Dr. Shah advises individuals to consider their unique health conditions and weight loss goals when adopting such a regimen. A balanced approach, focusing on the right combination of diet, exercise, and lifestyle changes, is key to achieving sustainable weight loss before the festive season.
