Latest news with #MahtabEkay
Hindustan Times
2 hours ago
- Health
- Hindustan Times
Woman who dropped 25 kilos in a year shares 6 unpopular weight loss tips for drastic transformation
Mahtab Ekay, a fitness coach, underwent a remarkable transformation, losing 25 kilos in just one year. She regularly shares glimpses of her weight loss journey along with practical diet and workout tips on Instagram to inspire her followers. On June 8, Mahtab posted weight loss tips designed to help shed those extra kilos more effectively. A post shared by Mahtab Ekay | Online Fitness Coach (@fitbymahtab) It always works. But your age, genetics, or hormones might make it harder to create a deficit, they don't cancel it. Don't give up, girl. It's just a matter of understanding your maintenance calories and adjusting from there. Also read | Man who dropped from 140 kg to 78 kg shares weight loss secrets: 'I cut out all processed carbs, stuck to water and tea' It also has fiber, water, and nutrients your body needs. Be mindful with higher-calorie fruits like mangoes or bananas, but overall, fruit is a fantastic part of fat loss. Add watermelon, blueberries, strawberries, apples to the diet. Start your morning with 30g+ of protein before 10 a.m. If you're always on the go, turn your morning coffee into a protein coffee. Drink half of your bodyweight in ounces of water. Increase your fiber intake from 25g to 45–60g/day. This can help with bloating and constipation. However, you need to test and find what works best for you. Focus on training each muscle group at least 2x/week with a structured lifting plant and track your lifts for progressive overload. Progress isn't just heavier weights, it can be better form, slower tempo, or more sets/reps. You won't hit new numbers every week and that's okay. What matters is trying to beat something from last session, even if it's small. They're high in fiber and help with fullness, slower digestion, and more stable blood sugar which means fewer cravings later in the day. Also read | Woman who lost 55 kg without dieting reveals what she eats in a day to maintain the weight: 'I finally began to heal' 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.
Hindustan Times
3 days ago
- Health
- Hindustan Times
Spent a high-calorie weekend? Fitness coach shares 5 tips to get back on track for faster weight loss
During a weight loss journey, it's natural to occasionally indulge in a cheat meal or enjoy a high-calorie weekend. While a single indulgence won't derail your progress, it's important to get back on track promptly by returning to a calorie-deficit diet and staying consistent with your strength training routine. Fitness coach Mahtab Ekay, who keeps sharing weight loss-related tips and hacks on her Instagram profile, shared a post on May 25. Mahtab, in the post, noted down 5 tips that can help us to bounce back to routine faster, after a high-calorie weekend. Also read | Fitness coach shares 10 weight loss cheat codes to drop 20 kg in 3 months: Drink water before meals to no sugar A post shared by Mahtab Ekay | Online Fitness Coach (@fitbymahtab) One day won't ruin your progress. Think about what made it fun, maybe it was spending time with loved ones, celebrating, or enjoying tasty food. It's all part of life. Just move forward and get back to your routine. Don't skip meals or eat way less to 'fix' overeating. If your daily goal is 1,700 calories, go right back to it. Cutting calories too much can lead to more overeating later in the week. Eating more than usual can cause bloating or water weight gain. Start the next day with a big glass of water and drink at least 2-3L water throughout the day to stay hydrated. Add high-fiber foods like spinach, carrots, peppers, berries, apples, pears, oats, quinoa, whole wheat bread. Fiber helps with digestion and reduces bloating. You don't need extra cardio to 'burn off' the extra food. Instead, focus on walking 8-12k steps and doing your regular workouts. Strength training 3–4 times a week is still the best way to build muscle and lose fat. Also read | Woman who lost 30 kg without hitting gym shares 5 daily habits that worked for her: Detox water to eliminating maida If this happens often, think about the reason. Were you too strict during the week? Did you skip meals before an event? Next time, try including foods you love during the week, so you don't feel deprived, and eat a high-protein meal before events to avoid overeating. 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.
Hindustan Times
10-05-2025
- Health
- Hindustan Times
Fitness coach who dropped 9 kilos, shares 10 calorie deficit hacks that can help in faster weight loss
Mahtab Ekay is a fitness coach who went through a drastic weight transformation and dropped 9 kilos. The fitness coach keeps sharing snippets of her weight loss journey, and tips and tricks for faster fat loss on her Instagram profile. On May 7, Mahtab shared a post noting down 10 hacks about calorie deficit that can help in faster weight loss. A post shared by Mahtab Ekay | Online Coach for Women (@fitbymahtab) This means eating fewer calories than your body burns. It's that simple. It has sugar, yes, but it also has fiber and nutrients. The extra 20 pounds you want to lose isn't from eating too many apples. Also read | Weight loss coach who dropped 7 kg shares 5 things to avoid doing to lose weight faster It's no better or worse than unfasted cardio for fat loss. What matters is being in an overall calorie deficit. Do what works best for your schedule and energy levels. Starting your day with 30+ grams of protein can help you feel fuller and reduce cravings throughout the day. But if you're someone who feels sick eating breakfast, know that it's not a deal breaker. Your overall calories and protein matter most. They're not a replacement for vegetables. Get your greens from real food, your body will thank you. As long as you're in a calorie deficit, you can enjoy them guilt-free and still see results. Calories and protein are enough to get results. It just limits your eating window. If you eat more calories than your body burns within that window, you'll still gain weight. Both can work. Low-intensity cardio is easier to recover from and doesn't leave you feeling drained. Also read | Fitness trainer who dropped 4.5 kgs in 2 months shares 7 no-diet tricks for faster weight loss The best approach is the one that works for you and your body. Learn the basics of nutrition, calories, macros, and strength training, then choose a method that fits your lifestyle. 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.
Hindustan Times
07-05-2025
- Health
- Hindustan Times
Fitness coach shares 13 fat loss cheat codes to lose weight faster: 'Water matters more than you think'
Mahtab Ekay is an online fitness coach, who 'helps busy women lose 20 pounds (9 kg) or more without giving up their favourite food'. She has herself shed over 55 pounds (24.9 kg). In an Instagram post on May 5, Mahtab shared tips for faster weight loss. Also read | Want a flat tummy? Fitness trainer shares 5 tips to help lose belly fat: 'Avoid drinking your calories' Water plays a significant role in weight loss. Here's what a fitness coach has said. (Representative picture: Freepik) According to her, you should drink plenty of water throughout the day to boost metabolism and include protein in your every meal to build muscle and reduce hunger. In her post titled 'Fat loss cheat codes I know at 28 that I wish I knew at 18', Mahtab wrote: 'Make sleep part of your fat loss plan' 1. If you're not seeing results, it's probably a consistency issue, not your metabolism. 2. You don't need to work out every day. 3–4 solid sessions with a plan > random daily workouts. 3. Include 20–30g of protein in every meal. This helps with fat loss, muscle gain, and cravings. 4. Sleep is not a luxury. It's part of your fat loss plan. 5. You can't 'burn off' a weekend binge. One meal doesn't ruin progress, what you do next matters more. 6. Carbs are not the enemy. Balanced meals and calorie intake matter more than cutting rice or bread. 7. Water matters more than you think. Aim for half your body weight (pounds) in ounces daily. 'Walking is underrated' 8. You don't need to track carbs and fats perfectly. Calories + protein = 90% of the results. 9. Intermittent fasting isn't magic. If it works for you, great. If not, skip it. 10. Walking is underrated. A 20–30 min daily walk helps with digestion, cravings, and fat loss. 11. Fiber is your friend. Aim for 25–35g daily from real food. 12. You don't need a perfect meal plan. Just 2–3 go-to meals you enjoy and can rotate. 13. The best plan is the one you can stick to. Not the most intense one. Click here for more 'fat loss cheat codes that actually work', which were shared by US-based fitness coach Dan Go in an Instagram post on March 1. 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.
Hindustan Times
06-05-2025
- Lifestyle
- Hindustan Times
Fitness trainer who dropped 4.5 kgs in 2 months shares 7 no-diet tricks for faster weight loss
Mahtab Ekay is a fitness coach who went through a drastic weight transformation and dropped 9 kilos in 3 months. Mahtab Ekay keeps sharing snippets of her weight loss journey on her Instagram profile. From lessons about weight loss that she learnt while trying to lose weight, to diet and workout tips, Mahtab's Instagram is replete with hacks and tricks on how to lose weight faster. Also read | Woman who shed 22 kg at home shares 5 things she wished people knew about weight loss: 'You can do it the quick way...' On May 2, Mahtab revealed she's lost an additional 4.5 kilos over the past two months, thanks to a fresh approach to weight loss. Instead of relying on rigid dieting, Mahtab embraced a more flexible strategy, which she describes as anti-diet. In her post, she shared seven simple yet effective tricks that helped her shed the extra weight without restrictive eating. A post shared by Mahtab Ekay | Online Coach for Women (@fitbymahtab) Knowing you're going to enjoy something sweet later makes it easier to say no to everything else throughout the day. This one shift helps you stop random snacking and stay consistent. You don't need a new recipe every day. Find 2–3 meals for breakfast, lunch, and dinner and rotate them. You'll stay consistent without getting bored, and by week two, you won't even need to track. Also read | Fitness coach who dropped 25 kilos, shares 5 morning habits for faster weight loss Lifting weights builds muscle, improves metabolism, and gives you the toned look you're after. Cardio can help, but it's not the main driver especially for your first 10–20 lbs. More workouts don't always mean better results. 3 quality sessions leave room for recovery, steps, meal prep, and sleep which matter just as much for fat loss. Eat carbs after protein and fat, not on their own. This keeps your blood sugar steady and reduces cravings, especially in the afternoon and evening. You can hit 10–12k steps without any extra time. If your job is sedentary, this one change will help you burn more without even thinking about it. On weekends, date nights, or takeout nights, use this simple plate method - ½ veggies, ¼ protein (like salmon) and ¼ carbs (fries, bread, dessert all go here). It works and it keeps you from feeling restricted or starting over on Monday. Also read | Want long-term fat loss? Nutritionist says, walk it out; know 6 surprising benefits of walking over running 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.
