If you’re looking to drop 3 to 5 kilos in just one month, nutritionist Heena Bedi has shared six essential habits that could help you achieve your weight loss goals. From boosting metabolism to improving sleep, these habits are designed to fit into your daily routine and promote sustainable weight loss.
Bedi, known for her expert advice on diet and fitness, often shares valuable insights on her social media platforms to guide individuals in their weight loss journey. Recently, she posted a comprehensive guide on Instagram, revealing the simple yet effective habits that could lead to noticeable results within a month.
1. Kickstart Your Day with a Metabolism-Boosting Drink
Begin your morning with a drink that enhances metabolism and reduces bloating. Bedi recommends a combination of jeera, saunf, and ajwain water to help revitalize the digestive system. For those with gut issues, ginger lemon water or cinnamon water can be a better alternative for improving digestion.
2. Prioritize Protein in Every Meal
For weight loss, protein plays a key role. Bedi advises aiming for 80-100 grams of protein daily, tailored to your body weight. Include protein-rich foods like eggs, paneer, sprouts, dal, whey protein, and Greek yogurt in every meal. Swap carb-heavy breakfasts for protein-packed options such as a smoothie or moong chilla to stay energized throughout the day.
3. Eliminate Hidden Sugars and Refined Carbs
Cut out processed snacks and sugary foods that often contain hidden sugars. Say goodbye to biscuits, packaged namkeen, packed juices, and artificial sweeteners. For improved digestion, replace wheat rotis with millet-based options like jowar, bajra, and ragi, which are easier on the stomach.
4. Eat Light at Night and Close the Kitchen Early
A lighter dinner can help regulate weight and improve sleep quality. Bedi suggests opting for high-protein meals at night, such as salads with tofu or paneer, sautéed vegetables, or soups with protein. To optimize digestion and support intermittent fasting, finish dinner by 7 p.m. and avoid eating beyond this time.
5. Incorporate Walks and Increase Daily Activity
Post-meal walks not only aid digestion but also contribute to your overall step count. Bedi recommends taking a 10-minute walk after each meal and setting a goal of 8,000-10,000 steps daily, even if you’re not hitting the gym. Additionally, staying active throughout the day—like walking while on calls or avoiding long periods of sitting—can support weight loss efforts.
6. Improve Sleep Quality and Manage Stress
Lack of sleep raises cortisol levels, which can lead to weight gain, particularly around the belly area. To optimize your weight loss, Bedi stresses the importance of a consistent sleep schedule (preferably from 10:30 p.m. to 6:30 a.m.). Minimize screen time an hour before bed, and consider adding relaxation teas, like ashwagandha or chamomile, to help reduce stress and promote restful sleep.
By adopting these six habits, Bedi believes anyone can witness noticeable weight loss results within a month, without drastic changes or extreme dieting.
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