Weight loss does not need to be a daunting or intricate endeavour, nor is it necessary to invest in an expensive gym membership, according to a fitness expert on Instagram. This professional asserts that it is entirely possible to lose a few extra kilograms in just over a month by employing the right strategies and maintaining consistency. The fitness coach outlined four straightforward yet highly effective steps that can facilitate a reduction of 3-5 kilograms within a timeframe of 30-45 days, all without resorting to extreme dieting or excessive exercise.

He emphasized that the essence of success lies in achieving balance, exercising discipline, and implementing small but impactful lifestyle modifications. He noted, “95% of our clients don’t go to the gym. Most women can’t… New mothers … not! If you are starting and need to lose around 10+ kgs, here are 4 simple steps to shed 3-5 kgs in the next 30-45 days (sic).”

The following are the four recommended steps to achieve a weight loss of 3-5 kilograms within the next 30-45 days.

1. Calculate daily calories (weight x 20)

To determine the daily caloric needs of your body, a straightforward calculation involves multiplying your weight by 20. This result will indicate the number of calories you should aim to consume each day.

Weight (in kg) × 20 = Daily Caloric Requirement

For instance, if your weight is 70 kilograms, your estimated daily caloric requirement would amount to 1,400 calories. Adhering to this caloric limit while maintaining a balanced and nutritious diet can effectively facilitate weight loss. This approach is often regarded as a fundamental principle of weight loss.

2. Match protein intake to your weight (e.g., 70g for 70kgs)

It is widely recognized that protein is essential for preserving muscle mass; however, it is also important to note that protein significantly contributes to weight loss by promoting satiety. To simplify, aim to consume a quantity of protein in grams that corresponds to your body weight in kilograms. For instance, if your weight is 70 kilograms, your daily protein intake should be 70 grams.

3. ⁠Walk 10k steps daily - Walk while on the phone, after meals

Engaging in walking is among the simplest and most efficient methods for burning calories, requiring neither gym equipment nor a specific workout schedule. By integrating walking into your everyday activities and maintaining consistency, achieving a goal of 10,000 steps per day can greatly enhance your calorie expenditure and support weight loss efforts.

4. ⁠Follow a thrice-weekly home workout plan (20 mins, 5 rounds with 1 mins rest)

The fitness coach shared the following workout plan that you can follow:

If you have delayed your fitness journey because of a hectic schedule or limited access to a gym, now is the opportune moment to take charge. It is essential to recognize that the cornerstone of success lies in maintaining consistency through straightforward and sustainable actions. By tracking daily caloric intake, ensuring sufficient protein consumption, engaging in regular walking, and including brief home workouts, individuals can attain considerable weight loss without unnecessary complications.

Read Also: Want to Lose Weight? Here's Why You Should Stop Eating After Dark, According to a Doctor

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