13 kg weight loss with simple science based technique: Woman says no pills, no fad diets needed
sustainable fat loss
can be achieved with simple, science-backed strategies. In an Instagram post on August 12, she shared how she lost 13 kilograms in six months without pills or fad diets, offering practical tips based on evidence and consistency.
Pearl started her journey at 78 kg and successfully reduced her weight to 65 kg over half a year. She highlighted that the key to sustainable weight loss is consistent habits supported by scientific principles rather than short-term tricks.
Finance
Value and Valuation Masterclass - Batch 4
By CA Himanshu Jain
View Program
Artificial Intelligence
AI For Business Professionals Batch 2
By Ansh Mehra
View Program
Finance
Value and Valuation Masterclass - Batch 3
By CA Himanshu Jain
View Program
Artificial Intelligence
AI For Business Professionals
By Vaibhav Sisinity
View Program
Finance
Value and Valuation Masterclass - Batch 2
By CA Himanshu Jain
View Program
Finance
Value and Valuation Masterclass Batch-1
By CA Himanshu Jain
View Program
Calorie Deficit: The Foundation of Fat Loss
Central to her strategy was maintaining a calorie deficit. By consuming fewer calories than her body expended, Pearl's body accessed stored fat for energy. She noted that this principle of energy balance has been validated by decades of research, referencing Hall et al. (2016), who explain how calorie deficit drives fat loss.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
They Were So Beautiful Before; Now Look At Them; Number 10 Will Shock You
Reportingly
Undo
Intermittent Fasting
Pearl also followed intermittent fasting, limiting her meals to a six-hour window each day. She explained that this approach helps lower insulin levels, allowing the body to more easily tap into fat stores, while also supporting muscle preservation through increased human growth hormone (HGH) activity. Her post cites research by Ho et al. (1988) and Cahill (2006) on fasting and hormone regulation, as well as Varady (2011), which found intermittent fasting as effective as daily calorie restriction for fat loss.
View this post on Instagram
A post shared by Pearl (@pearlpanjabi)
Daily Movement: 10,000–12,000 Steps
Regular walking was another cornerstone of Pearl's routine. She averaged 10,000 to 12,000 steps daily, noting that low-intensity movement burns calories, supports fat oxidation, and keeps metabolism active without intense exercise. This approach is consistent with findings from Ainsworth et al. (2011) and Heilbronn et al. (2005), which highlight the benefits of daily physical activity for weight management.
Pearl stressed that there are no shortcuts or 'secret hacks' for fat loss. Her results came from combining a calorie deficit, intermittent fasting, and consistent movement. She encouraged her followers to adopt evidence-based strategies tailored to their lifestyle rather than relying on supplements or fad diets.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
8 minutes ago
- Hindustan Times
Sports nutritionist shares what to eat before a run: From 2 hours to 15 minutes
Running is a test of endurance and stamina, a power-packed cardio exercise that gets your heart pumping and actively burning calories. But to power through a run, what you eat beforehand in a way makes how much you can run without ending up in a huffing and puffing mess mid-run, far away from the finish line. To keep your running session sustainable, instead of following a standard meal before a run, fine-tune it as per the time you have until the run. Make sure you eat right so that you have stamina during the run.(Shutterstock) ALSO READ: Are you running correctly? 3 hacks to push long distances without getting tired Dubai-based sports nutritionist and dietitian Carolina Villalta, who frequently shares tips with her Instagram community for running better with proper nutrition. She revealed in an August 7 post that what you eat before a run depends on the timing, so you should adjust your meal or snack to match how long you have before you hit the track. What to eat 2 hours before a run? Carolina wrote that 'Longer window = fuller meal, a bit of fats and protein is fine!' So it means if you have around two hours before your run, then you can safely eat a standard meal with protein, fats and little carbs. The food will digest in between, and when it's time to hit the track, you will have plenty of energy. An oatmeal consisting of fruit and nut butter helps sustain energy because oats provide carbs for energy, fruits offer natural sugar, and nut butter adds healthy fats.(Shutterstock) Here are some meal options, she shared: • Rice with egg • Oats, fruit, nut butter • Toast, avocado, ham What to eat 45-60 minutes before a run? Next, if you have about an hour before your run, skip the heavy meal and instead, the sports nutritionist suggested going for lighter, quick-digesting carbs that can be digested fast. Any heavy carb will make your stomach feel heavy and bloated during a run, hence settling for lighter carbs. Caroline listed out three light carb options: • Toast, banana, cinnamon •Toast, honey/jam • Bowl of fruit or baby food pouch What to eat 30 minutes before run? For 30 minutes before a run, you have less digestion time, so keeping it light is essential. Carolina recommended topping off glycogen and hydration, giving your body a quick energy boost and fluid intake without causing the usual heaviness of a meal. Here are some of the options she shared: • 2–3 dates, 200 ml water •Watermelon • Small smoothie (banana + berries + oat milk) • Energy chews or a small carb gel What to eat when you have less than 15 minutes before run? At this point, there's no time for your body to digest solid food, so Carolina didn't include any solid meals at all. So she recommended options that give a quick boost without the bulk: •Electrolyte drink • Spoon of honey (if low on energy) or add to water bottle Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
an hour ago
- Time of India
5 heart-healthy foods to add to your diet
Cardiovascular diseases claim millions of lives annually, highlighting the importance of heart health. Incorporating leafy greens rich in Vitamin K, whole grains high in fiber, and berries abundant in flavonoids can significantly improve cardiovascular function. Avocados, packed with monounsaturated fats, and fatty fish containing omega-3 acids also contribute to a healthier heart. About 17.9 million die each year due to cardiovascular diseases (CVDs) every year. CVDs are the leading cause of death globally, according to the WHO. Maintaining heart health is crucial, and diet plays a pivotal role in it. Here is a list of foods that can improve your heart health. Leafy greens Eat your greens. Yes, that's right. Leafy greens such as spinach, kale, and Swiss chard are nutritional powerhouses. They are an excellent source of vitamin K, which helps protect arteries and promote proper blood clotting. A recent study from Edith Cowan University (ECU), the University of Western Australia, and the Danish Cancer Institute has shown that a cup and a half of leafy green vegetables could go a long way to addressing atherosclerotic vascular diseases (ASVD's). The study found that higher dietary intake of Vitamin K1 can reduce the risk of ASVD. 'Leafy green and cruciferous vegetables, like spinach, kale, and broccoli, contain Vitamin K,1 which may assist in preventing vascular calcification processes that characterise cardiovascular disease. The great news is that these vegetables can be easily incorporated into your daily meals,' the lead researcher said. Whole grains Refined grains are your heart's biggest enemy. Instead, switch to whole grains, such as oats, quinoa, brown rice, and whole wheat. They are high in fiber, which helps reduce cholesterol and maintain healthy blood sugar levels. A 2021 study showed that eating more refined grains increases the risk of major cardiovascular disease, such as heart attack, stroke, and even death. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Here's The Estimated Cost of a 1-day Gutter Guards Installation HomeBuddy Click Here Undo Whole grains, on the other hand, are linked to a lower risk of heart disease. Berries Who knew eating something as sumptuous as berries could actually boost your heart health! These include blueberries, strawberries, and raspberries. They contain flavonoids, which can lower blood pressure and reduce oxidative stress. A 2019 study by researchers at the University of East Anglia found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease. "Previous studies have indicated that people who regularly eat blueberries have a reduced risk of developing conditions, including type 2 diabetes and cardiovascular disease. This may be because blueberries are high in naturally occurring compounds called anthocyanins, which are the flavonoids responsible for the red and blue colour in fruits. We found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness - making enough of a difference to reduce the risk of cardiovascular disease by between 12 and 15 per cent," the researchers of the study said. Avocados Yes, the creamy green fruit can not only bless your taste buds, but also boost your heart health. They are rich in monounsaturated fats, which can help lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol. A 2022 study published in the Journal of the American Heart Association found that eating two or more servings of avocado weekly was associated with a lower risk of cardiovascular disease. The participants in the study, who ate at least two servings of avocado each week, had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease, compared to those who never or rarely ate avocado. Diet to reduce body inflammation: Foods that help reduce inflammation. Fatty fish Another way to enhance your heart health is to add more fatty fish to your diet. Fatty fish, such as salmon, mackerel, sardines, and trout, are rich in omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been shown to reduce inflammation and improve overall heart health. A 2023 study by researchers from Karolinska Institute found that the risk of CVDs can be reduced by eating more fatty fish. People with close relatives who have suffered from cardiovascular disease may also benefit from eating more oily fish.
NDTV
an hour ago
- NDTV
Celebrity Fitness Expert Shares Simple Pre And Post-Workout Tips
In the world of fitness, even small adjustments to your routine can make a big difference. Celebrity trainer Yasmin Karachiwala is making it easier for everyone to train smarter. She has provided viewers with simple and practical movement-based guidance to improve their pre- and post-workout routines. In an Instagram post, she has spoken about the significance of using functional preparation to warm up the body. She recommends warm-up exercises and dynamic stretching as pre-workout motions in the post, captioned, "Power up before, loosen up after. That's how you train smarter, not harder." To support recovery and long-term progress, Karachiwala showcases static stretching, cool-down exercises, and simple yoga poses like Malasana (also known as Garland Pose or the Yogi Squat) that can help maintain motivation and keep your routine evolving. View this post on Instagram A post shared by Yasmin Karachiwala | Celebrity Fitness Instructor (@yasminkarachiwala) Benefits of Pre-Workout Movements: Warm-ups and dynamic stretching increase circulation, which helps working muscles receive oxygen and nutrients. Effective warm-up exercises can increase range of motion and lower the chance of injury while exercising. Energy levels, concentration, and general workout performance can all be enhanced by a pre-workout diet and exercise. Benefits of Post-Workout Movements: Post-workout stretches that are held for a while, such as hamstring stretches, can help ease muscle tension and increase flexibility. Muscle soreness and stiffness after exercise can be reduced by static stretching and cool-down techniques. Cool-down exercises can lower the chance of injury by aiding the body in gradually returning to a resting condition. Fitness instructor Yasmin Karachiwala often shares workout tips and tricks on her social media account. Earlier, Karachiwala shared four impressive, quick and effective workouts with only a pair of dumbbells. Earlier, Yasmin Karachiwala showed off a 4-step dumbbell exercise that works your shoulders from the front, side, and back. It is ideal for doing at home, particularly if you lack the necessary tools or time. Karachiwala's approach incorporates movement, mindful progress, and nutrition into daily routines that anyone can follow. She shows her clients how these small but powerful changes can transform fitness from a drudgery into a strategy-driven way of life. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
