Weight loss encompasses more than merely selecting appropriate foods and maintaining a consistent exercise regimen; it also requires a commitment to understanding nutrition, discovering what strategies are most effective for you, and recognizing your body's specific needs.

In a video released on April 5, nutritionist @shred_with_amaka disclosed the four key factors that enabled her to shed 25 kg in just four months. She discussed her adoption of intermittent fasting and the inclusion of protein-rich meals, detailing the modifications she made to her daily habits and the reasons behind their effectiveness.

How can one lose 25 kg in four months?
1. Intermittent fasting combined with detoxification

During her weight loss journey, Amaka implemented intermittent fasting, which involved abstaining from food throughout the day and adhering to a time-restricted eating schedule. For example, she consumed meals within an 8-hour timeframe (from 12 pm to 8 pm) while fasting for 16 hours, utilizing both 18:6 and 23:1 fasting methods.

According to the nutritionist, during periods of fasting, her body utilized stored fat for energy rather than relying on caloric intake from food. She also engaged in detoxification by consuming warm lemon water in the morning to cleanse her system, green tea, and detox smoothies to alleviate bloating, along with ample water to eliminate toxins and enhance fat loss.

Why is this effective?  

The nutritionist explained that fasting compels the body to tap into stored fat for energy, while detoxification aids in reducing bloating, enhancing digestion, and accelerating weight loss.

2. Weekly Goals  

Rather than simply stating her desire to lose weight, the nutritionist advised her to establish small, weekly objectives such as drinking three liters of water each day, avoiding processed sugars for a week, exercising for 30 minutes daily, and walking a minimum of 10,000 steps each day.

Why is this effective?  

Amaka shared that this approach worked for her because setting manageable, specific goals helped her maintain focus and motivation. Furthermore, accomplishing these goals increased her confidence to continue her efforts.

3. Strength Training and Daily Steps  

Amaka did not solely depend on cardiovascular exercises; she also incorporated strength training, which included weight lifting, bodyweight exercises like squats and push-ups, and resistance band workouts.

Why is this effective?  

“Weight lifting accelerates fat loss and tones the body. Increased muscle mass leads to a higher metabolism, allowing for calorie burning even at rest,” Amaka noted. In addition, she ensured to walk at least 10,000 steps daily, which:

• Burned additional calories without the intensity of a rigorous workout.
• Contributed to improved heart health and endurance.

4. High-Protein Meals  

The nutritionist emphasized that meals rich in protein are the most effective for fat burning. Consequently, she transitioned from high-carbohydrate meals to high-protein options such as eggs, chicken, fish, beans, Greek yogurt, tofu, protein shakes, and healthy fats like avocados and nuts.

Why is protein beneficial?  

• It promotes satiety, reducing the likelihood of overeating.  
• It helps maintain muscle mass during fat loss.  
• It enhances metabolism, facilitating faster fat burning.

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