Latest news with #MahtabEkay
Hindustan Times
05-07-2025
- Health
- Hindustan Times
Woman who shed 25 kilos shares 13 fat loss cheat codes that helped her: ‘You don't need to work out every day'
An online fitness coach, Mahtab Ekay, often documents her weight loss journey and shares tips on losing weight to motivate her followers. The health influencer herself lost about 55+ pounds, approximately 25 kgs, during her transformation journey. In a post shared on July 3, Mahtab talked about the fat loss cheat codes that helped her. Carbs are not the enemy. Balanced meals and calorie intake matter more than cutting rice or bread. (Photo by Yaroslav Shuraev on Pexels) Also Read | Neurosurgeon shares the 5 major health benefits of walking: Preventing Alzheimer's to lowering heart disease risk Sharing the cheat codes, Mahtab wrote, 'Fat loss cheat codes I know at 28 that I wish I knew at 18, as someone who has lost 55+ pounds and now helps others do the same. I wish I knew these sooner.' Let's find out what these fat loss cheat codes are: 1. Consistency Often during fat loss, we stop seeing results after a certain point in time. According to the fitness coach, if you're not seeing results, it's probably a consistency issue, not your metabolism. 2. You don't need to work out daily Mahtab stressed that you don't need to work out every day to lose fat. Rather, 3–4 solid sessions with a plan are better than random daily workouts. 3. Protein intake The fitness coach advised hitting 20–30g of protein goals in every meal. 'It helps with fat loss, muscle, and cravings,' she added. 4. Sleep 'Sleep is not a luxury. It's part of your fat loss plan,' she wrote. 5. You can't 'burn off' a weekend binge The idea that you can 'burn off' a weekend binge is not sustainable, according to the fat loss coach. She stressed that one meal doesn't ruin your progress; what you do next matters more. 6. Carbs are not the enemy For many, carbs become the enemy during fat loss. However, Mahtab pointed out that they are not the enemy. 'Balanced meals and calorie intake matter more than cutting rice or bread,' she explained. 7. Hydration Water matters more than you think. 'Aim for half your body weight (lbs) in ounces daily,' she advised. 8. Track your calories and protein You don't need to track carbs and fats perfectly, the weight loss coach stressed. 'Calories + protein = 90 percent of the results,' she wrote. 9. Can skip intermittent fasting 'Intermittent fasting isn't magic. If it works for you, great. If not, skip it,' she suggested. 10. Walking Walking is an underrated fat loss tool. The coach suggested a 20–30 minute daily walk to help with digestion, cravings, and fat loss. 11. Fibre is your friend 'Fibre is your friend. Aim for 25–35g daily from real food,' she wrote. 12. Meal plans are overrated According to the fat loss coach, you don't need a perfect meal plan to lose weight. 'Just 2–3 go-to meals you enjoy and can rotate,' she suggested. 13. Find your pace Lastly, she advised that the best fat loss plan is the one you can stick to. Not the most intense one. 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.
News18
11-06-2025
- Health
- News18
Take Notes From Mahtab Ekay, Who Lost 25 Kg in Just One Year
Last Updated: Take notes from Mahtab Ekay, a fitness coach who has set an inspiring example of significant weight transformation. She lost 25 kilos in just one year. We often think losing weight means putting ourselves through a tough schedule—following a strict diet, hitting the gym, heavy workouts, cutting out favourite foods. And still, sometimes, something feels missing. We get frustrated and give up. But weight loss isn't always about hard work; it's about smart work and consistency. Take notes from Mahtab Ekay, a fitness coach who has set an inspiring example of significant weight transformation. She lost 25 kilos in just one year. Apart from being a fitness coach, she's also active on Instagram, where she has nearly 70k followers. She regularly shares various workout routines, diet plans, and tips on fitness and healthy living. Recently, she posted a powerful weight transformation video that caught the attention of her followers and others on a weight loss journey. Here are the fat loss steps advised by Mahtab: Calorie deficit According to Mahtab, 'You have to be in a calorie deficit to lose fat." She believes this principle always works. 'But your age, genetics, or hormones might make it harder to create a deficit, they don't cancel it," she wrote. Understanding your calories and staying mindful of them is the first step. Eat Fruits 'Fruit isn't bad because it has sugar," she clarified. Mahtab recommends including fruits in your diet, as they're packed with fiber, water, and essential nutrients. However, she suggests going easy on higher-calorie fruits like mangoes and bananas. 'My go-to picks: watermelon, blueberries, strawberries, apples," she added. She recommends swapping snack cravings for a protein-based diet. She recommended, 'Start your morning with 30g+ of protein before 10 a.m." More Water and Fiber intake Green powders and probiotic pills don't always help when it comes to bloating and constipation— that's what Mahtab thinks. Instead, she focused on just two things that worked wonders in her weight loss journey: She shared , ' 1- Drinking half my bodyweight in ounces of water 2- Upping my fiber from 25g to 45–60g/day That's how I feel my best. Your sweet spot might be different. Test and find what works best for you." When You're Not Getting Workout Results If you're working out regularly but not seeing results, Mahtab suggests changing your approach. 'Focus on two things: 1- Training each muscle group at least 2x/week with a structured lifting plan. 2- Tracking your lifts for progressive overload." She also reminds us that progress isn't just about lifting heavier weights but it's about form, control, and gradual improvement. It's okay if you can't ace every workout from the start. Build up your challenges slowly but steadily. Eat More Veggies 'Add veggies to every main meal and eat them first," she said. Vegetables are an excellent source of fiber, help keep you fuller for longer, improve digestion, and regulate blood sugar levels. Mahtab's journey is a reminder that fitness doesn't have to feel like punishment. With smarter choices, consistency and a bit of patience, transformation is possible. About the Author Swati Chaturvedi Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she's a weaver of wit and wisdom in the digital landscape. As a key figure in News18 More The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated! Location : New Delhi, India, India First Published: June 11, 2025, 09:28 IST
Hindustan Times
09-06-2025
- 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
06-06-2025
- 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.
