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If you are a person who is sticking to a desk or working from home most of your day, losing weight can feel like a tough challenge. After hours of sitting in front of the screen, it can be thought of finding time or energy to hit the gym. But even with a sedentary lifestyle, you can still shed those extra kilos without finishing your routine.
Fitness coach Sunil Shetty often shares health and weight loss tips with her Insta family. In his 9 May post, he reveals how to lose 10 kg, even if you are sitting 10+ hours a day. (Also read: The doctor ranks 10 most popular weight loss methods: ozmpic score 7/10, while it tops the list. ,
“Think that you need hours in the gym? Think again. It’s not about being full of day 1, it is about small starting, showing daily and improvement up to 1% each day. In a year, in a year, you will be 37 times better than your current self,” Sunil said in his post. He further shares simple tips and diet plans to torch fat without spending hours in the gym:
To follow diet tips
- Eat smart: Start with a high-protein, low-intestine diet. Include eggs, chicken, tofu and greens in every meal. Leave sugars snacks and swap them for Greek yogurt or nuts.
- Transfer to your desk as well: Break 1-minute speed every hour-scvates, wall pushups, or fast.
- Quick daily workouts: 10-15 minutes max, squats, plank, yoga, or a sharp walk.
- Be hydrated and active: Drink 2.5-3 liters of water per day and move the stairs instead of the lift.
Example food scheme (high-protein, low-integalin)
1. Breakfast (12 noon)
• Vegi omelette (3 eggs) or scuffle with tofu spinach
• 1 cup green tea or black coffee (no sugar)
2. Lunch (3 pm)
• Grilled chicken or cheese salad (olive oil + seed)
• Quinoa or brown rice () cup)
3. Snack (5 pm)
• Greek yogurt or coconut yogurt (unheard)
• 10 almonds or walnuts
4. Dinner (7:30 pm)
• Stere-Fride Vejies (Broccoli, Capsicum, Tori)
• grilled fish or cheese
5. Night drink (8 pm)
• Herbal Tea (Cinnamon or Chamomile)
3-day quick workout plan (10-15 minutes/day)
Day 1 (Shakti + Cardio)
• 3 sets of 15 bodyweight squats
• 3 sets of 10 pushups (can have knee pushups)
• 2 sets of 1 minute jog in place
Day 2 (Core + Full Body)
• 3 sets of 12 glut bridges
• 3 sets of 20 Russian twists (ABS)
• 1 minute plank
Day 3 (Yoga + Stretching)
• Full-body flow of 10-minus (focus on hips, back and shoulders)
• 5 minutes of deep breathing
Bonus Tips:
• Stay hydrated: 2.5-3 liters of water daily.
• Set a reminder per hour for 1 minute movement.
• Swap sugars snacks for protein-rich options.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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