Fitness Coach
➡️ Start your day with protein in the morning (20–30g)
Protein keeps you full for hours, reduces the hormone ghrelin, and increases fat loss.
For example: eggs, yogurt, lentils, chickpeas, moong dal.
➡️ Increase NEAT activity by 30–45 minutes every day. NEAT = Non-exercise activity (walking, housework, climbing stairs).
These burn 200–400 calories without exercise.
What you can do:
Jump without a rope for 20–30 minutes a day
Walk while talking on the phone
3×10 minute fast walk around the room
➡️ Reduce your food plate (Harvard Study Proven)
People eat 20–30% more when the plate is large.
Small plate = less calories = fat loss
➡️ 400–500ml of water before each meal. Research says that drinking water before meals can help you eat 80–100 fewer calories. Metabolism increases by 24–30%.
➡️ Reduce “excess carbs”, not carbs.
Reducing carbs does not mean that you will lose weight.
But eating too much sugar, bread, or rice can cause insulin spikes, resulting in fat storage in the body.
How to fix it:
Rice 1/3 plate
Bread 1–2 pieces
Eliminate refined carbs (biscuits, cakes, chips)
Rule for filling the plate: “½ Veg + ¼ Protein + ¼ Carb”
This is the WHO and Harvard Plate model.
Anyone who follows it will naturally reduce calories.
➡️ 12–14 hours of “Light Fasting” (Intermittent Fasting Lite)
It keeps metabolism in check, increases insulin sensitivity.
Example:
Last meal at 9 pm
Breakfast between 9–11 am
➡️ Sleep 7–8 hours (poor sleep = more obesity)
Less sleep increases ghrelin, increases fat stores, increases appetite by 30–40%.
Waking up at night increases the risk of obesity by 65%
➡️ Strength training 20–30 minutes (Home Workout) Fat loss, muscle gain, metabolism up 24–48h.
Things you can do at home:
Squat 20
Push up (on the wall of the house)
Glute bridge
Plank 20–30 sec
Lung
➡️ 80% full eating rule
Rule of the longest-living people in Japan and the world.
Eat 80% of your stomach without filling it completely. Excess calories will not accumulate.
🌷Special guidelines for obese (overweight) people.
The body responds differently to obese size.
1/ Start with walking, not exercise
Obese people put pressure on their knees and waist when they exercise vigorously.
For the first 2-3 weeks, walk only 20-30 minutes a day and gradually increase to 45 minutes.
2/ 500-700 calorie deficit
Cutting excess calories quickly increases hunger, failure is more likely. Moderate calorie deficit is best.
3/ Not low carb—Balanced Diet
If an obese body suddenly takes low carb, dizziness, weakness, and BP problems occur.
Correct plate:
½ vegetables
¼ protein
¼ carbs
4/ Increase protein (35–40% of plate)
Obesity has high insulin resistance. Protein reduces insulin spikes, keeps the stomach full.
5/ Completely eliminate sugar in the morning and night
Insulin sensitivity is lowest at these two times = more fat accumulates.
6/ 2.5–3L of water per day
Obesity has high metabolic waste accumulation in the body. Fat burning is blocked if water is low.
7/ If you don’t sleep properly, you won’t lose weight.
Obesity + less sleep = the worst combination.
Avoid long nights, mobile phones, heavy dinners.
8/ Start losing weight in a “slow & steady” style
Safe weight loss for obese people is
0.5–1.2 kg per week
Losing weight faster than this is dangerous and increases again.
