Achieving sustainable weight loss requires more than just a short-term approach—it’s about creating lasting, healthy habits that can drive consistent results. Diet coach Kirti Thakur recently shared her expert insights on how to reduce body fat within a three-month timeframe, focusing on building practices that are both manageable and effective.
Weight loss, particularly when targeting body fat, can seem daunting without clear guidance. For many, the temptation of spot-reduction methods is strong, but Thakur advises against this approach, emphasizing that overall fat loss is the key to success. According to her, the journey toward a leaner body requires a combination of smart dietary choices, regular exercise, and healthy lifestyle practices.
“Struggling with stubborn belly fat? The reality is you can’t target fat loss in one area. However, you can reduce overall body fat by adopting a series of healthy, sustainable habits,” Thakur explained. “Here are 10 steps to help you on your fat-loss journey.”
1. Create a Caloric Deficit
The cornerstone of fat loss is consuming fewer calories than the body burns. Thakur suggests adhering to a caloric deficit diet, which ensures that the body loses weight while still receiving adequate nutrients.
2. Prioritize Whole Foods
Thakur recommends focusing on nutrient-dense, whole foods like lean proteins, vegetables, and healthy fats. These food choices not only nourish the body but also keep hunger at bay for longer periods, aiding in weight loss efforts.
3. Boost Protein Intake
A high-protein diet is essential for managing hunger and supporting muscle development. Thakur notes that consuming adequate protein can help curb cravings and sustain energy throughout the day.
4. Incorporate Cardio into Your Routine
Cardiovascular exercise, performed for 30 to 60 minutes, one to two times a week, is crucial for boosting metabolism and increasing calorie burn, Thakur advises.
5. Strength Train Regularly
Muscle-building exercises, performed two to three times a week, enhance fat burning while promoting muscle growth. Strength training plays a dual role in helping to reduce fat while simultaneously building lean muscle mass.
6. Ensure Quality Sleep
Restful sleep is vital for recovery. Thakur recommends aiming for seven to nine hours of sleep each night to allow the body to recharge and prepare for the next day.
7. Manage Stress Effectively
Chronic stress leads to high cortisol levels, which can impede fat loss. Thakur encourages adopting stress-reduction strategies such as meditation, deep breathing, or mindfulness exercises to support weight loss progress.
8. Stay Hydrated
Thakur underscores the importance of hydration, noting that drinking water can help boost metabolism and reduce cravings. Proper hydration also promotes feelings of fullness, making it easier to resist unhealthy snacks.
9. Limit Alcohol and Processed Foods
Thakur advises cutting back on alcohol and fried foods, which are often high in empty calories that contribute to weight gain without providing essential nutrients.
10. Track Your Progress
Keeping track of your food intake, exercise, and body measurements is key to staying motivated and accountable. Thakur suggests using a daily log to monitor changes and celebrate progress over time.
By incorporating these ten strategies into daily life, individuals can embark on a healthier, more sustainable fat-loss journey, moving closer to their fitness goals in just three months.
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