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8 easy tips to lose weight according to Pakistan's top fitness instructors

If your fitness goals are looking weak, we're here to help.
Updated 20 Nov, 2019


Is your fitness plan going as expected or are you struggling to stay afloat?

We don't know about you but we're grappling to stay on the bandwagon.

It's common practice to set high (read: demanding) fitness goals each year hoping to finally achieve our 'dream' bod. Although many strong-willed (NOT us), and determined (also NOT us) people manage to achieve their goals, others falter after a strong head start at the starting line (TOTALLY us).

Fret not, fellow mortals, Team Images got in touch with some of Pakistan's top fitness instructors for advice they each swear by to help lead a healthy lifestyle and drop the pounds.

Here are 8 ways to help you achieve your fitness aspirations:

1) Mindful eating: Salina Taqi, YogaX and The Ultimate Detox

As a yoga instructor I believe being healthy is a lifestyle choice and a conscious decision.

Food is your source of energy, so one should ask themselves whatever they put in their mouth is it nutrient-dense? What am I getting out of what I'm eating?

Become aware when you're emotional eating or eating out of stress.

You need to be more aware of what you're putting in your body. It's as simple as that. Honour your body and yourselves by being aware and practice mindfulness when you're eating so that you don't overeat.

Become aware when you're emotional eating or eating out of stress.

2) Portion control: Adnan Gandhi, CORE

Portion control. That's all it is.

You can workout for 2-3 hours in the gym but if you're not paying attention to your meal portions, you'll never reach your desired weight. 70% of losing weight constitutes your diet, and 50% of that diet consists of portion control. You can have as many meals as you want in a day, but be sure to ration it.

70% of losing weight constitutes your diet, and 50% of that diet consists of portion control.

All those burpees aren't going to do anything for you if you don't control how much food is going in your body.

3) Become active: Mantahaa Maqsood, The Wellness Company

Fitness brands have a way of shocking you into submission at the year's close. They know that by promoting the "New Year/New You" platform across the media and retail space, many people fall for the hype and lose sight of real, achievable goals.

Start by taking baby steps: adding steps to your day. Make your own tea. Pick up your own stuff. Vacuum away and move those arms. Go up and down the stairs. Meet your man/woman at the front door. In a word, become more physically alive.

Forget the fancy gym membership, the pricey equipment, the contraband of delusions. It must begin with you.

Forget the fancy gym membership, the pricey equipment, the contraband of delusions. It must begin with you, only you, and the mirror in front of you. Let your mirror tell you the truth. The rest is up to you.

4) Stay persistent: Hydris Wajiuddin, Hydro Fit Team

Eat clean, drink well and workout everyday, even if it's for 15 minutes, just don't give up.

Most people think killing it at the gym for half a day is the way to a fit bod, but that's not true; as long as you keep that body pumping, you're working towards your goal. In the end, who wins the race? The rabbit or the tortoise?

Keep your body pumping to work towards your goal.

And don't forget to consume water.

Keep stocking up, there's no such thing as too much water. Your body needs to be hydrated at all times.

5) Add movement: Mehak Taherani, MUV Base

A lot of people, in my opinion, worry way too much about how to start, what Monday to begin a diet on, search for the perfect training plan and build up an album of motivational quotes on their phones, as if these are the prerequisites to what are bodies were built to do: move.

It is really much simpler than that.

There is no perfect diet or plan - there is only what works for you.

Can walking while talking on the phone work for you? Can setting computer reminders to get up and stand for chunks of time throughout the day work for you? Can taking the stairs and not the lift work for you? All these things will increase your daily activity and therefore your calories burnt through the day, allowing you to eat more, recover better (from training) and eventually DO MORE!

Small things go a long long way. Even fidgeting counts for Non-exercise Activity Thermogenesis (NEAT) which is basically the energy expended for everything we do, that is not sleeping, eating or sports-like exercise. You do not need to sprint on an incline and starve to hit your goal body weight and composition - all you need is a little bit of logic, a lot of consistency and a conscious effort to 'muv'.

There is no perfect diet or plan - there is only what works for you!

6) No quick fix: Fuzzy Faruque, Studio X

Through time I have realised that in Karachi, no one makes New Year fitness resolutions. The influx of people you see abroad at the gym in January, you don't seem to see here. New Year resolutions begin in Feb! That's when people feel like they need to make changes in their life and get ready for the summer. Attendance peaks.

My advice for wanting to achieve your goals is to be REALISTIC. Meaning goals you can accomplish, achieve and reach. Give your body time to transform, be patient with the progress and stay positive. Every little change, lost pound, 1 inch less moves you closer to your goal. Eat healthy, workout at least 4-5 times a week, incorporating different exercises so that the body keeps using different muscles groups to help burn calories, thus, increasing your metabolism.

Starving your body may get you results in a short period of time, but it isn't sustainable.

When you make unrealistic goals: losing 10kgs in 5 days, working out 3 hours a day, starving the body to get results in a short period of time, yes, you might see results but these changes aren't sustainable. Your body starts working in overdrive, exhausting the mind and muscles. What happens? When the body gives up, we get disheartened. We begin to believe it's not possible and lose direction and hope. We fall back on our unhealthy habits because it becomes easier.

So remember, be realistic and believe that you can - your mind is stronger than your body. The process is long and the process is hard, but the work you put in, the results you see, the feeling you get of accomplishment is priceless.

7) Long-term goals: Aqil Amin, AQ Poweryoga

Whether you're looking to shed fat, gain muscle or improve your overall fitness, you need to let go of New Year resolutions - they're mostly rubbish that people start off with and can't keep up.

You need to ask yourself: Why am I looking to change my body? What are the benefits of eating better and exercising? How is that helping me? How can different programs, gym and yoga help me? Once you think and have the answer, you change your 'lifestyle' instead of keeping short term goals.

You need to ask yourself: Why am I looking to change my body?

Start off slow and build it up, see what works for you. Some people might feel personal training is for them while others enjoy group classes more.

Three things to remember: 1) Ask yourself, 2) Find an answer, 3) Change your lifestyle.

8) Draw a plan: Nusrat Hidayatullah, 42 Day Challenge

For me, each day is an opportunity for self improvement. Why we as people depend on the passing of a year, the stamp of a new date as an anchor for deliberate change, and then wait for such a time to come (and in this case, pass), is beyond any real logic.

Have a solid plan to begin with and then only will you have a course to be able to stick to.

My advice to those interested in leading a cleaner, more active lifestyle is that you should first draw up a schedule of how exactly you want to go about it i.e. have a solid plan to begin with and then only will you have a course to be able to stick to. Plan out how many times a week you will workout, the approximate duration of the workout, an outline of your daily nutritional requirements to supplement that activity and bring you closer to your goals, etc.

Basically, you need a plan.

Life, like fitness, cannot be left to be a curious or freakish concurrence of ad hoc happenings, and fitness, like life, cannot be left upon chance.


This article was originally published on 9 February, 2017.

Comments

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Hadi Feb 09, 2017 09:56am
Good article! I am one of those naive fools who feel they can eat as much as they like provided they are hitting the gym regularly.
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Masood Feb 09, 2017 10:18am
Most important requirement to loose weight is low glycemic index diet, aerobic exercise combined with weight training Will help build muscles and loose fat Fasting with muscle loss is not a desirable option!
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Losar gujjar Feb 09, 2017 10:19am
Well aware society coupled with well settled society have new year "fitness" resolutions. In our part of the world we are engaged and engrossed in the way & idea of bread winning . WHEN One has peace of mind , good job, nice environment n facilities then one can think about these resolutions.
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jA-Australia Feb 09, 2017 10:22am
Breakfast like a king, lunch like a prince, and dinner like a pauper. On nights when you plan to go out with friends, lighten the lunch so you can eat extra at night.
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Shahid Feb 09, 2017 10:27am
Nothing makes you lose more weight than be in love with some one where you both can not get each other. That's how I have lost 13 kg.
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Wajeed Feb 09, 2017 11:34am
You can loose weight just with diet alone. You will see the results in your first week after reaching your desired weight loss goal start with a regular exercise to keep the weight off. If you start both diet and exercise the chances are that you will fail as the body cannot take multiple shocks.
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Zulfiqar Feb 09, 2017 12:18pm
It's you who can achieve this, mix of diet concious and workout will do... but differtiator will be consistency.... Make healthy replacement in food like removing soda, fizzy cold drinks....replace them with fresh fruit juices, milk shakes, smoothies or curd milk... then Follow this religiously...this you can do with other foods... I lost 12 kg weight, 5 years back, and maitain the same weight since then.....now it's daily workout and routine healthy diet.... eat everything in moderation.. It's pretty much possible but you have to work for it yourself :)
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A Fairdeal Muslim Feb 09, 2017 12:24pm
Yoga is good for health if practised well that too under a trained person for sometime. After that you can go solo. Donot take it otherwise as non-Islamic tool. Do it if your mind and body accepts and suits you. This sub-continent has lots of good things to follow. Yoga is one of them. We should feel proud that Patanjali who invented this system of exercise for all category - irrespective of age, to remain healthy without giving huge pressure on body
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Miss syed Feb 09, 2017 01:36pm
@Shahid lol Still, i believe you can only lose weight, once you actually "BREAK UP" with our love affair of food. Food for pleasure instead of nourishment causes weight gain.
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Najum Feb 09, 2017 01:58pm
Been on an intermittent fasting regime, along with light calisthenics, for the last four years. Never hit the gym, and have a six pack. I wonder how??
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Philosopher(from Japan) Feb 09, 2017 05:50pm
I've just started in this week and em losing a pound per day. Five hours hard workout and only a single meal as dinner. The whole day I Drink either cool water or some juices.
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ga Feb 09, 2017 05:52pm
if you have free fitness classes at your gym, attend them! twice a week is all you need. does wonders with weight loss. They are tiring at first but by week three would see the difference.
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PRINCe Feb 09, 2017 05:58pm
Nice article. Now my 2 cents: I became more consistent in gym after I bought a diary and started recording my workouts with date, time, excercise, weight, reps, sets etc. I monitor & control Diet, weight, sleep etc. using samsung health app.
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Iftikahr khan Feb 09, 2017 06:21pm
Make being active part of your life and pretty soon things like weight target etc will become irrelevant. Get into distance running/walking and it will not be easy to eat more than you consume.
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Youhana khalid Feb 09, 2017 07:07pm
Thanks dear miss and nice your advises .... Thanks and God bless you...
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Rev. Eldrick Lal Feb 09, 2017 08:04pm
I do not diet but eat moderately and walk for 90 minutes daily. This helps my body to work out and sweat properly. It also helps to increase my metabolism.
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imtiaz ali khan Feb 09, 2017 09:21pm
Good job guys and girls love good tips stay strong all you beautiful souls. :)
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Truth Feb 09, 2017 11:22pm
But I still don't see anyone suggesting women trying to change tires on Big Rig trucks or buses, as depicted in one of the pictures... I haven't been in a gym for several years, and I can guarantee you, with brisk walks, regular push ups, healthy eating, and 'other' physical activities, I am in better shape and have more energy than all the fads mentioned here....Gyms, aerobics etc are just a staged event that you easily do at home or can alternate with other manners of staying fit.
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SAM Feb 09, 2017 11:27pm
The biggest impediment to loosing weight is proper diet, when you have to protect the intake (food, liquid) from surveillance and malicious contamination :-)
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PRINCe Feb 09, 2017 11:33pm
@Philosopher(from Japan) thats not good. It would be better for you to have 6 small meals. Have fruits or veggies in place of juice.
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Dr Gulfaam Feb 10, 2017 02:13am
Elliott hulse wanna bes
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baba Feb 10, 2017 05:30am
Drink Green Tea , No Paratha, No Puri, no rice ,
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Karachi Wala Feb 10, 2017 05:35am
I do workout 4/5 days a week but cannot stop late night dinner..
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Shahzad Feb 10, 2017 09:43am
Mix of working out and food intake control both are necessary to control the weight.
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Shah Feb 16, 2017 12:59am
i am obese and my life is on halt right now. i am really struggling with my meal intake. really embarrassed with my body feel so useless and down
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Khalid Nov 20, 2019 05:18pm
The only sure way to loose weight is to eat less. Exercise is essential since it promotes health and sense of well being. But you cant loose enough weight with exercise only. See for yourself. get on the treadmill. After 30 minutes on the treadmill at 4 miles an hour equals burning 45 calories (which is one slice of cake or few cookies or a large mango). Drinking a large glass of water before meals (to kill appetite), small portions, no seconds, no snacks is the recipe. Fasting for at least 10 hours is another excellent way.
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Ayesha Nov 20, 2019 07:38pm
Just eat same, boring , bland food everyday. Usually boring/bland food tends to be healthier. Dont make food a part of everyday pleasure.. Tasty food is the main reason of obesity everywhere
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St Mercury Nov 20, 2019 10:06pm
Great article on fitness. I am all for fit and trim physique. If I don't go out and run, I feel lethargic and low in energy. it keeps the doctors and drugs away.
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Fahim Salim Nov 20, 2019 10:41pm
Eat moderate 6 to 8 glass of water cut down sugar and starch walk briskly 90 minutes daily thats what i am doing and being a diabetic for 35 plus years i am able to maintain same weight and feel fine.
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Imran Khan Nov 21, 2019 05:10am
good points and include Interm Fasting and that helps a lot loose weight and eat everything...
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Venkat Nov 21, 2019 06:31am
Don't worry bro...just take small steps each day and stick to them...eat more veggies and fruits and minimize oil, and processed carbs like baked goods. Results will follow.
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illawarrior Nov 21, 2019 08:14am
It is really simple- eat less/better, and exercise more - yet those 2 simple things are so difficult to do.
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Khurram Nov 21, 2019 09:25am
Nice article
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