Weight loss coach shares tips for achieving calorie deficit

Mahtab Ekay, a fat loss coach, shares tips for losing weight faster after her own success in dropping 9 kilograms in three months. She emphasizes maintaining a calorie deficit for effective weight loss. Ekay suggests increasing fiber intake to 25 grams per day. High-fiber foods, such as avocados, lentils, and berries, can help keep you feeling full. She also advises not to focus solely on the scale. Gaining muscle while losing fat might not show immediate results on the scale, so taking progress pictures can be helpful. Prioritizing good sleep is another key point. Getting 7-8 hours of sleep each night can help control hunger and cravings. If a full night's sleep isn't possible, short naps can be beneficial. For snacks, Ekay recommends low-calorie fruits. They are nutritious and can help satisfy cravings without derailing a diet. Increasing daily steps is also a simple way to burn more calories, with a goal of 8-12 thousand steps per day. Ekay warns against cutting out favorite foods entirely. Instead, she suggests planning meals in advance to include protein and enjoy favorites in moderation. She also highlights the importance of avoiding drastic calorie cuts, which can lead to burnout. A gradual weight loss of 0.5 to 2 pounds per week is considered healthy. This article provides general tips and is not a replacement for professional medical advice. Always consult a doctor for specific health questions.