Many people set fresh goals focused on adopting a healthier lifestyle and reducing excess weight. Health experts, however, caution that rapid weight loss is not easy and requires discipline, consistency, and informed decision-making.
In this sense, the well-known fitness trainer Takai Rashid has recently shared what he describes as 10 effective principles that can help individuals lose up to 20 kilograms within three months if followed strictly.
Rashid focused on the fact that weight loss is not a matter of luck or coincidence. Instead, he said, it depends on clear planning, self-control, and the willingness to make difficult choices in daily life.
Rashid advised eliminating sugary beverages. He recommended avoiding soda, packaged juices, malt drinks, and alcohol, and instead drinking water, green tea, or water infused with lemon and ginger.
He suggested limiting white bread, pastries, fried foods, and large portions of rice. Instead, people should focus on lean protein, vegetables, and healthier carbohydrate options. He also stressed the importance of setting a fixed time for meals and avoiding late-night eating, advising that only water should be consumed late in the evening.
Furthermore, Rashid noted that fast food slows down the weight loss process and makes it difficult to control calorie intake. Home-cooked meals, he said, offer better nutritional balance and portion control, making them a healthier choice.
In this regard, physical activity, according to Rashid, plays a critical role in weight reduction. He encouraged daily walking, using stairs instead of elevators, and aiming for at least 10,000 steps per day.
In addition, he recommended strength training exercises two to three times a week, stating that they help build muscle and reduce stubborn body fat. On the other hand, the prices of flour have been increased in various parts of country.
He also advised completely avoiding junk food, including biscuits, sweets, and chips. As an alternative, he suggested healthy snacks such as fruits or Greek yogurt. The adequate sleep was mentioned as another key factor, with Rashid recommending seven to eight hours of sleep per night to support weight loss.
