Mahtab Ekay, a fat loss coach, recently took to her Instagram and shared how she went through a drastic weight transformation and lost 9 kilos in just three months. The influencer keeps sharing glimpses of her weight loss journey on her profile.

She recently shared how to lose weight and not gain it back. The fat loss coach further shared six hacks on how to do sustained weight loss.

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Here are 6 hacks to lose weight in a sustainable and consistent way:

  • Start your meals with veggies: Starting with veggies helps fill you up, stabilize your blood sugar, and reduce the chances of overeating later in the day. This could look like: a cup of edamame with your breakfast, baby carrots at lunch, and snacks like bell peppers or celery with homemade hummus at dinner or in between meals.
  • Stop eating carbs on an empty stomach: If you’re craving something sweet or carb-heavy, enjoy it as dessert after a meal with protein and fats. Eating carbs alone can spike your blood sugar, which often leads to a crash and cravings later.
  • Increase your daily calorie burn by walking more: Walking is the most underrated tip for fat loss. Aim for 8–12k steps daily. If that feels far off, increase your steps by 1–2k per week until you hit your goal. You can hit your goal by breaking it down: 10 minutes of walking = 1,000 steps; A 20-minute walk in the morning, two 15-minute walks after meals (equals 5k steps); and Add a 30-minute walking date, hangout, or post-dinner walk to easily hit 8k steps.
  • Start lifting weights: If your goal is to look toned, lifting is non-negotiable. To achieve that toned look, you need to build muscle. Cardio alone will not cut it. Lifting helps you get stronger and ensures you’re not just becoming a smaller version of yourself but a stronger toned version. If you’re short on time and stuck between cardio or lifting weights, prioritize lifting since it will improve your body composition and metabolism over time.
  • Drink more water: Start your day with a glass of water, have a glass before your main meals, and make sure you’re drinking water during your workouts. The goal is 1/2 your body weight in pounds in ounces of water daily.
  • Get your sleep in: Lack of good-quality sleep will lead to more hunger and cravings the next day. Aim for 7 hours of quality sleep per night on average. If your schedule doesn’t allow for consistent 7-hour nights, a 20-30 min power naps can help you make up for it.

Always seek the advice of your doctor with any questions about a medical condition. Don’t start any routine fitness routine before consulting your doctor.