With less than three months to go, fitness coach shares eight tweaks to lose 10 kilos before Diwali

Weight loss is complex. But that does not mean it cannot be achieved. As such, if you are committed to healthily losing excess weight before Diwali 2024, all you need to do is follow a disciplined lifestyle and make certain non-negotiable dietary and lifestyle tweaks.

Taking to Threads, fitness coach Chirag Barjatya listed eight measures that can help. “If I had to lose 10kg before Diwali, i.e in 10 weeks, I would follow these steps,” Barjatya wrote, listing the following:

*I would remove all junk from my house immediately. Fixing the environment is one of the most important steps. Remove all namkeen, farsaan, bhujia, sweets, and chocolates from your one-hand distance. Give it to someone else or throw them away.

*I will start adding a portion of protein to all my meals, from breakfast to dinner. Breakfast can be an omelette or a simple tofu sandwich. Lunch can include chicken on the side, egg whites or tofu with yogurt. Dinner can be dal-rice with chicken, egg whites, or tofu.

*I will start walking 8-10k steps daily. Non-negotiable. Every walk  in my house, or office, or during commute will count towards this goal.

*I will add a good amount of salad and veggies in my meals to keep myself full.

*I will drink 3-4 litres of water every day.

*I will try my best to sleep 7-8 hours daily. Won’t consume caffeine or tea post 4pm. And no water before bed. Dark room. Cold temperature. No noise.

*I won’t touch alcohol. Goes without saying.

*I will make sure to work out at least 30 minutes every day before going to work or after coming from work. These 30 minutes can be at the gym or home. At the gym I will lift weights; at home I will do squats, pushups crunches dips, and lunges.

Is it feasible and sustainable to lose 10 kilos in a short span of time?

Dr Dharmesh Shah, founder and director, Holistica World said that the plan to lose 10 kgs is both comprehensive and practical. “One of the most effective steps taken is removing junk food from the environment. By eliminating temptations like namkeen, sweets, and chocolates, it becomes easier to stick to healthier choices without relying solely on willpower. This strategy is crucial for creating a supportive environment that encourages better eating habits,” said Dr Shah.

The focus on incorporating protein into every meal is also a good move. “Protein not only aids in maintaining satiety, reducing the likelihood of overeating, but it also supports muscle preservation, which is important during weight loss. The suggested meals, such as omelets for breakfast, chicken or tofu for lunch, and dal rice with egg whites for dinner, are balanced and sustainable,” said Dr Shah.

Sleep is crucial (Source: Pexels)

Incorporating daily physical activity, such as walking 8-10k steps, is a practical approach to ensure consistent calorie burning throughout the day. Coupled with a commitment to 30 minutes of exercise — whether weightlifting at the gym or performing bodyweight exercises at home — will enhance calorie deficit, essential for losing weight. “Hydration is another key component of the plan, with a goal of drinking 3-4 liters of water daily. Adequate hydration helps control hunger, supports digestion, and keeps the metabolism functioning smoothly,” said Dr Shah.

Additionally, prioritising 7-8 hours of quality sleep each night is crucial, as insufficient sleep can disrupt hormones that regulate hunger and satiety, making weight loss more challenging, cautioned Dr Shah.

How soon is too soon? (Source: Chirag Barjatya/Threads)

Moreover, 15 minutes of mindful breathing daily is an excellent addition. “This practice not only helps to reduce stress hormones, which are often a significant obstacle to weight loss, but it also fosters a sense of calm and focus, aiding in overall well-being,” said Dr Shah.

While this plan is well-structured, focusing on the right combination of diet, exercise, and lifestyle changes keeping in mind individual health conditions and weight loss goals is essential, said Dr Shah.

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