Woman shares how she lost 10-12 kgs in just one month with intermittent fasting. Read to know more
The end of the year is approaching, and with it comes an opportunity to revisit unfulfilled fitness goals. If your New Year’s fitness resolution lost momentum, it’s not too late to act. Nutritionist and hormonal health expert Heena Kaur Bedi has shared a structured plan to help you lose up to 10-12 kilos in a month, combining dietary adjustments, exercise, and lifestyle changes. Let’s break down her suggestions to transform your health and achieve your goals sustainably.
Start with Diet Adjustments
Heena emphasizes the importance of diet in weight loss. The first step is to create a calorie deficit by reducing your daily intake by 500-700 calories. This helps your body tap into stored fat for energy, leading to gradual weight loss.
Incorporate Protein-Rich Foods: Heena recommends adding eggs, paneer, lentils, and lean meats like chicken to your meals. These high-protein foods keep you full for longer, curb hunger, and maintain muscle mass while shedding fat.
Eat More Vegetables: Half of your plate should be filled with non-starchy vegetables like spinach, broccoli, and carrots. Vegetables add fiber and volume to your meals without adding many calories, helping with satiety and digestion.
Replace Refined Carbs: Swap white rice, bread, and pasta for healthier alternatives such as quinoa, whole wheat, and millet. These low-carb options stabilize blood sugar and enhance weight management.
Healthy Fats: Include healthy fats like nuts, seeds, and avocados. They provide energy and support overall health without promoting fat storage when consumed in moderation.
A Sample Day of Eating
Heena suggests a detailed meal plan to follow:
•Morning: Start your day with a glass of warm lemon water and a handful of soaked almonds.
•Breakfast: Opt for scrambled eggs with spinach or a moong dal chilla with chutney.
•Mid-Morning Snack: Have a green smoothie made with spinach, cucumber, ginger, and chia seeds.
•Lunch: Choose grilled chicken or paneer with a large salad.
•Evening Snack: Eat boiled eggs or a protein shake.
•Dinner: Keep it light with grilled vegetables, soup, or paneer tikka with sautéed greens.
Timing Matters: Intermittent Fasting
The timing of your meals also plays a role in weight loss. Heena advises trying intermittent fasting, particularly the 16:8 or 14:10 method.
•16:8 Fasting: Fast for 16 hours and eat during an 8-hour window.
•14:10 Fasting: Fast for 14 hours and eat during a 10-hour window, which is easier for beginners.
Intermittent fasting helps regulate calorie intake, supports fat burning, and promotes metabolic health.
Exercise for Weight Loss
While diet forms the foundation, physical activity accelerates weight loss. Heena suggests strength training 3-4 times a week. Incorporate exercises like squats, push-ups, and dumbbell workouts to burn calories and build lean muscle.
For cardiovascular health, try High-Intensity Interval Training (HIIT) 4-5 times weekly. These short bursts of intense activity followed by recovery periods boost metabolism and fat loss. Additionally, aim for 10,000–12,000 steps daily to stay active and improve overall health.
Prioritize Sleep and Manage Stress
Heena highlights the overlooked role of sleep and emotional well-being in weight loss. Getting 7-8 hours of quality sleep each night reduces stress hormones like cortisol, which can lead to fat storage. Stress management practices such as yoga or meditation help control emotional eating, a common barrier to weight loss.
The Bigger Picture
Heena Kaur Bedi’s weight loss strategy is about creating a sustainable balance between diet, exercise, and lifestyle adjustments. By following her plan, you can achieve significant results without resorting to extreme measures. With discipline and consistency, it’s possible to lose weight while enjoying nourishing meals and maintaining your overall well-being.