Real -life weight loss story: Changes in weight loss are a goal for many people, but doing so is not a cakewalk. It takes discipline, stability and correct strategy to reach your weight loss goals. Excuse those extra kilos is not just about dieting; It is about making lifestyle changes that are actually a stick. And fitness coach mahtab ekay is a living evidence that permanent weight loss is possible! His incredible journey – Losing 9 kg in three months – has left many motivated. To share major strategies for his weight loss trip, he reveals the exact calorie deficit hack on his official Instagram account, which helped him to stay on the track and reach the weight of his dreams.

In her post, she shares seven game-changing tips to stay in calorie deficit without feeling deprived. His main advice? “Staying to conform to your calorie deficit means that you will reduce that extra weight.” If you are struggling with your weight loss trip, then it is tried and tested methods that can help you lose extra kilos.

1. Promote your fiber intake by 25 grams/day

Fiber is a game-shineer for weight loss. It keeps you full for a long time, reduces crawings, and supports digestion. Best fiber source: avocados, raspberry, pear, chia seeds, potatoes, high-fiber bread, pulses and beans.

2. Do not focus only on the scale

Many people get discouraged when the scale does not move. But losing weight is not only about the number on the scale – especially if you are building muscles while burning fat. Instead, track progress with:

Regular progress picture

Improvement in strength in gym

Body measurement

3. Give priority to quality sleep

Poor sleep can trigger hormones of appetite, making it difficult to control craving. Pro Tips:

Target for comfortable sleep of 7-8 hours every night.

If the whole night sleep is not possible, take less power to recharge.

4. Select low-calorie fruits for snacking

Are you feeling hungry between meals? Instead of arriving for unhealthy snacks, choose as a low calorie fruits, rich in nutrients:

Jamun

watermelon

Pineapple

5. Increase your daily stages

Walking is one of the easiest ways to promote calorie burn. Mahtab recommended gradually daily steps to stay in calorie deficit. Pro Tip: Start by adding 1,000-2,000 steps each week until you reach 8,000-12,000 steps per day.

6. Do not cut your favorite foods

Extreme restrictions almost always backfire. The key is balance. How to do this correct:

Plan a meal by prioritizing protein sources in advance.

Allow the room for your favorite behavior in moderation.

7. Avoid very low calorie diet

Reducing calories may seem very attractive, but it often leads to burnouts and weight reege. The Mahtab warns against falling below 1,200 calories per day. Secure weight loss rate: target for 0.5-2 pounds per week. If you are losing weight very quickly, increase your calorie intake slightly.

Weight loss is not about keeping yourself hungry or following an extreme diet – it’s about permanent habits that fit your lifestyle. The change of Mahtab Ekay proves that small, coherent changes can lead to long -term results. By focusing on fiber, movement, sleep and balance, you can live in a calorie deficit without feeling deprived. So are you ready to put these tips in action?

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