Weight loss story: Woman shares how she lost 9 kilos in 3 months with…

Woman shares how she lost 9 kilos in 3 months with these exercises and diet, read inside.

Losing weight is often perceived as an uphill battle, requiring strict diets, intense workouts, and unwavering discipline. However, sustainable weight loss is not about depriving yourself but about making small, consistent lifestyle changes that lead to lasting results. Mahtab Ekay, a fat loss coach and fitness influencer, successfully lost 9 kilos in just three months and now shares her insights to help others achieve similar transformations. Through her journey, she has uncovered six key habits that not only facilitate weight loss but also prevent the weight from creeping back.

If you’re looking for practical, science-backed strategies to shed excess weight without resorting to extreme dieting, here are Mahtab’s six essential tips.

1. Begin Your Meals with Vegetables

Starting meals with vegetables can be a game-changer for weight loss. It helps increase satiety, stabilize blood sugar levels, and reduce the likelihood of overeating later in the day. Mahtab recommends incorporating fiber-rich options like edamame for breakfast, baby carrots for lunch, and snacks such as bell peppers or celery with hummus throughout the day. This approach ensures that you stay fuller for longer while also benefiting from essential nutrients.

2. Avoid Eating Carbs on an Empty Stomach

Carbohydrates play an important role in fueling the body, but consuming them alone, especially on an empty stomach, can cause rapid spikes and crashes in blood sugar levels. This often leads to increased hunger and cravings later in the day. Instead, Mahtab suggests pairing carbs with protein and healthy fats. If you have a sweet tooth, save your dessert for after a well-balanced meal rather than eating it on its own.

3. Increase Daily Movement

Walking is one of the most underrated yet effective ways to support fat loss. Mahtab emphasizes the importance of aiming for 8,000 to 12,000 steps per day, as it naturally increases calorie expenditure without putting excessive strain on the body. If hitting this target seems daunting, she advises gradually increasing your step count by 1,000 to 2,000 steps per week. Breaking walks into manageable segments, such as 10 minutes in the morning, 15 minutes after meals, and 30 minutes post-dinner, can make this goal more attainable.

4. Strength Training for a Toned Physique

While many people rely solely on cardio for weight loss, Mahtab highlights the necessity of strength training. Lifting weights helps build muscle, which in turn boosts metabolism and enhances overall body composition. Unlike cardio alone, strength training ensures that you’re not just losing weight but also gaining strength and definition. If time is limited, prioritize weightlifting over excessive cardio to maximize fat loss and muscle preservation.

5. Stay Hydrated

Drinking enough water is often overlooked in weight loss journeys, yet it plays a crucial role in digestion, metabolism, and appetite control. Mahtab recommends starting the day with a glass of water, drinking another before each main meal, and ensuring hydration during workouts. A simple formula to follow is to consume half your body weight (in pounds) in ounces of water daily. Proper hydration helps regulate hunger signals and keeps energy levels stable.

6. Prioritize Quality Sleep

Poor sleep quality is one of the biggest culprits behind weight gain, as it increases cravings for unhealthy foods and disrupts metabolism. Mahtab advises aiming for at least seven hours of restful sleep each night. If long, uninterrupted sleep isn’t possible, a 20- to 30-minute power nap during the day can help compensate for sleep deficits and reduce fatigue-induced cravings.

Final Thoughts

Losing weight and keeping it off requires more than just temporary changes—it’s about adopting sustainable habits that become a part of your everyday routine. Mahtab’s six hacks—starting meals with vegetables, pairing carbs wisely, walking more, incorporating strength training, staying hydrated, and prioritizing sleep—offer a realistic and effective approach to long-term weight management. By integrating these small but powerful changes, anyone can achieve their weight loss goals while maintaining a balanced, healthy lifestyle.