Amaka, a certified nutritionist, regularly posts weight loss tips on her Instagram, focusing on sustainable methods. She managed to lose 3 kg in just one week by combining a healthy diet with regular workouts. She shared her approach with her followers, saying, “This strategy helped me lose 3 kgs in a week and has helped many others see similar results. Save and try it out—you may get even better results than I did.”

Amaka often shares her progress, including workout videos from the gym, where she details the diet and workout routine that helped her shed those 3 kilos in seven days.

Brisk walking

“I began brisk walking for an hour, five days a week, which helped keep my heart rate up and kept me active,” Amaka shared.

Her effective meal plan was also key. “I stuck to this meal plan religiously, and honestly, I started seeing results almost right away. Not only did I lose 3 kgs, but I also shed 2 inches off my waist in just one week,” she explained.

Here’s a look at her meal plan:

Monday and Tuesday:

Meal: Rice, beans, veggies, and chicken

Portion: 1 cup of rice, 1 cup of beans, 3 tablespoons of stew, 2 cups of mixed veggies (carrots, cabbage, cucumber), and 2 pieces of boiled chicken (250g)

Snack: 2 large apples

Wednesday:

Meal: Egg salad and green smoothie

Egg salad: 3 boiled and mashed eggs, 8 cups of chopped salad (lettuce, carrots, cabbage, cucumber), and 1/3 cup of Greek yogurt

Green smoothie: 750ml smoothie made with 1 cucumber, thumb-sized ginger, 1 apple, a handful of lettuce, and 1 cup of water

Snack: 1 cup of Greek yogurt and 1 small banana

Thursday and Friday:

Meal: Swallow, okra soup, and chicken

Portion: 1 cup of raw oat flour prepared as a swallow, paired with a large bowl of okra soup (4 cups cooked) made with 1 tablespoon of oil and 2 boiled pieces of chicken for protein.

Snack: 3-4 cups of watermelon.

Saturday:

Meal: Beans, veggies, and protein

Portion: 1 ½ cups of cooked beans with 3 cups of cooked veggies (prepared with 1 tablespoon of oil), and 2 boiled eggs.

Snack: 1 low-calorie biscuit and 1 low-calorie drink (both totaling under 250 calories).

Sunday:

Meal: Rice, veggies, and protein

Portion: 2 cups of cooked rice, 2 large pieces of chicken (300g), and 1 cup of chopped veggies (carrots and cucumber).

Snack: 2 large cucumbers and 50-60 pieces of nuts.

“Make sure to stay hydrated during your fasting window and drink at least 2-3 liters of water daily,” Amaka recommended.

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