Fitness Coach Reveals 13 ‘Cheat Codes’ for Weight Loss
Losing weight can feel like navigating a complex maze,but one fitness coach is offering a simplified approach. Mahtab Ekay, an online fitness coach, claims to help women shed meaningful weight without sacrificing their favorite foods. She recently shared her insights in an Instagram post, outlining what she calls “fat loss cheat codes.”
The Core Principles
Ms. Ekay emphasizes the importance of hydration and protein intake.She advises drinking plenty of water throughout the day to boost metabolism and including 20–30 grams of protein in every meal to build muscle and reduce hunger. These foundational elements, she suggests, are crucial for effective weight management.
13 ‘Cheat Codes’ for Faster Weight Loss
Here are Ms. Ekay’s 13 tips, presented as “Fat loss cheat codes I know at 28 that I wish I knew at 18”:
- Consistency is Key:
If you’re not seeing results, it’s probably a consistency issue, not your metabolism.
- Strategic Workouts:
You don’t need to work out every day. 3–4 solid sessions with a plan > random daily workouts.
- Protein Power:
Include 20–30g of protein in every meal. This helps with fat loss, muscle gain, and cravings.
- Prioritize Sleep:
sleep is not a luxury. It’s part of your fat loss plan.
- Avoid Binge Guilt:
You can’t ‘burn off’ a weekend binge. One meal doesn’t ruin progress, what you do next matters more.
- Carbs Aren’t the Enemy:
carbs are not the enemy. Balanced meals and calorie intake matter more than cutting rice or bread.
- Hydration is Essential:
water matters more than you think. Aim for half your body weight (pounds) in ounces daily.
- Calorie and Protein Focus:
You don’t need to track carbs and fats perfectly. Calories + protein = 90% of the results.
- Intermittent Fasting is Optional:
Intermittent fasting isn’t magic. If it effectively works for you, great. If not, skip it.
- Walking is Underrated:
Walking is underrated. A 20–30 min daily walk helps with digestion, cravings, and fat loss.
- Fiber is Your Friend:
Fiber is your friend. Aim for 25–35g daily from real food.
- Simple Meal Planning:
You don’t need a perfect meal plan. Just 2–3 go-to meals you enjoy and can rotate.
- Sustainability Matters:
The best plan is the one you can stick to. Not the most intense one.
Pro Tip:
Focus on enduring habits rather than rapid fixes. Small, consistent changes are more likely to lead to long-term success.
Did You Know?
Drinking water before meals can help you feel fuller, possibly reducing your overall calorie intake.
The Importance of Sleep
Ms. Ekay specifically highlights sleep as a critical component of any fat loss plan. Adequate sleep helps regulate hormones that control hunger and satiety, making it easier to manage cravings and stick to a healthy eating plan.
Walking: An Underestimated Tool
While intense workouts often take center stage, Ms. Ekay emphasizes the benefits of daily walking. A 20–30 minute walk can aid digestion, reduce cravings, and contribute to overall fat loss. It’s a simple, accessible activity that can be easily incorporated into most lifestyles.
Frequently Asked Questions
How much water should I drink daily?
Aim for half your body weight (in pounds) in ounces.
How much protein should I include in each meal?
Include 20–30 grams of protein in every meal.
Do I need to work out every day to lose weight?
No, 3–4 solid workout sessions per week are more effective than random daily workouts.
Are carbohydrates bad for weight loss?
no, balanced meals and calorie intake are more crucial than cutting out carbs.
