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Amaka shared fastest ways to reach your goal weight.(Image by Pixabay)” title=”Amaka shared fastest ways to reach your goal weight.(Image by Pixabay)”> New Delhi, August 29, 2023 – Fitness influencer Amaka recently outlined a five-step plan on Instagram aimed at helping individuals achieve their weight loss goals before the end of the year. The advice, shared on August 1st, focuses on lasting habits and mindset shifts rather than restrictive dieting.
Amaka, who uses the Instagram handle @shred_with_amaka, has garnered a following of over 65,000 users with her practical and body-positive approach to fitness. Her recent reel breaks down weight loss into manageable steps, emphasizing consistency and self-compassion.
1. Define Your ‘Why’
Table of Contents
Amaka stresses the importance of connecting weight loss to a deeper purpose. Rather of simply aiming for a number on the scale, individuals should identify the underlying reasons for wanting to lose weight and the positive lifestyle changes they hope to achieve.This intrinsic motivation, she argues, is crucial for overcoming obstacles and maintaining long-term commitment.
2. Embrace a Sustainable Routine
The key to success, according to Amaka, isn’t perfection but consistency. She recommends a simple, realistic routine that can be maintained over time, including:
- 3 or 2 balanced meals per day
- 10-30 minutes of daily physical activity
- Drinking at least 2 liters of water
- Prioritizing 7-9 hours of quality sleep
3. Nourish your Body with Balanced Nutrition
Amaka advocates for a balanced approach to eating, rejecting restrictive diets and food shaming. Her recommendations include:
- Including protein in every meal to promote satiety and muscle maintenance.
- Consuming plenty of high-fiber vegetables for fullness and digestive health.
- Incorporating healthy carbohydrates in appropriate portions for energy.
- Practicing mindful eating and avoiding restrictive food rules.
4.focus on Non-Negotiable Habits
To avoid overwhelm, Amaka suggests focusing on just one or two daily habits that are non-negotiable. For exmaple, committing to a daily walk and eliminating sugary drinks. These small, consistent wins build momentum and contribute to critically important results over time.
5.Start Now, Imperfectly
Amaka encourages her followers to stop waiting for the “perfect” moment to begin. She emphasizes that progress is more crucial than perfection and that starting small, even with imperfections, is the most effective way to break the cycle of procrastination. “you’ve got 5 months left this year make real progress. You’re one solid routine away from feeling proud, strong, and finally free in your body,” she stated in her reel.
Foods That Sabotage Your Brain Health Exposed
Neurosurgeon Identifies Three Top Culprits to Avoid for Cognitive Wellness
Your daily dietary choices have a profound impact on more than just your physique; they critically influence brain health. Leading neurosurgeon Dr. Raveesh Sunkara highlights how everyday kitchen staples can quietly impair cognitive function over time, warning that avoiding just three common food types can significantly protect against decline.
Trans Fats: The Invisible Brain Inflamer
Foods laden with trans fats, frequently found in fried snacks and baked goods, are a major contributor to brain inflammation. Dr. Sunkara specifically points to items containing “partially hydrogenated oils,” such as chips, pastries, and fast food, as key offenders. This persistent inflammation can degrade brain function and elevate the risk of neurological disorders.
Scientific studies corroborate this concern, linking excessive trans fat intake to an increased incidence of dementia and long-term cognitive impairment. To mitigate this risk, opting for healthier cooking oils like olive or avocado oil and prioritizing whole, unprocessed foods is essential.
Sugary Drinks Trigger Cognitive Fatigue
Beverages packed with sugar are another significant dietary pitfall. These “empty calorie” drinks cause rapid spikes in blood sugar. Dr. Sunkara notes that repeated glucose surges, especially from liquid sugar, can lead to brain fatigue and potentially shrink brain volume.
Research supports this, showing a correlation between frequent consumption of high-sugar drinks and reduced volume in brain regions responsible for memory and decision-making. Such beverages are also associated with inflammation and a higher risk of neurodegenerative diseases. Experts recommend switching to water, herbal teas, or unsweetened alternatives.
A recent study published in JAMA Network Open found that individuals who consumed more added sugars had a smaller hippocampal volume, a brain region crucial for memory and learning. This suggests a direct link between high sugar intake and cognitive decline (JAMA Network Open, 2020).
Ultra-Processed Foods Disrupt Gut-Brain Axis
The third food category to shun is ultra-processed items like packaged snacks, sugary cereals, ready-made meals, and processed meats. These foods disrupt the delicate gut microbiome, which in turn compromises the gut-brain axis—the vital communication pathway between your digestive system and brain.
“The link between food and brain health is clearer than ever. By staying mindful of dietary choices and avoiding these three commonly consumed food types—trans fat-laden items, sugary beverages, and ultra-processed products—individuals can take meaningful steps toward preserving cognitive health as they age.”
—Dr. Raveesh Sunkara, Neurosurgeon
This gut imbalance can foster inflammation, hinder neurotransmitter production, and contribute to mental health issues such as anxiety and depression, alongside cognitive deterioration. Prioritizing a diet rich in fresh produce, lean proteins, and whole grains is key to maintaining a healthy gut and robust brain function.