Losing weight can feel overwhelming, but the right strategies can make the process much easier and more sustainable. Fitness coach Amaka, who shed 25 kg in just four months, has been inspiring thousands through her Instagram page Shred With Amaka. In a recent post dated August 23, she revealed her top 10 weight loss secrets, focusing on simple nutrition adjustments, sustainable workouts, and daily habits that deliver lasting results. According to her, weight loss doesn’t require starvation or extreme routines—just smart, consistent choices. She emphasises, “Weight loss is easy; you just don’t know these secrets.”
One of the biggest myths about losing weight is that you need to eat very little or skip meals. Amaka stresses that starvation slows metabolism and increases cravings, often leading to binge eating later. Instead, she recommends maintaining a calorie deficit—eating fewer calories than your body burns.A simple hack she suggests is using smaller plates. This tricks the brain into perceiving larger portions and helps avoid overeating without feeling deprived.
Protein and fibre are your best allies when trying to slim down. Amaka highlights that protein helps repair muscles, increases metabolism, and keeps hunger at bay, while fibre adds bulk to meals, slowing digestion and stabilizing blood sugar levels.Examples of high-protein and high-fibre foods include:
By building meals around these, you naturally reduce cravings and avoid overeating.
While many associate fat loss with intense workouts, Amaka insists that walking is one of the easiest and most effective habits. She advises aiming for 8,000–10,000 steps per day.Walking increases calorie burn, improves circulation, reduces stress, and supports fat loss without putting stress on the joints. Over time, this small daily effort adds up to major results.
Amaka points out that sugar is the true villain in weight gain. Excessive sugar from sodas, juices, pastries, and packaged snacks contributes to fat storage, particularly around the belly.Reducing sugar not only accelerates weight loss but also lowers the risk of diabetes, heart disease, and energy crashes. A practical swap is to drink water or unsweetened tea instead of sugary drinks and choose fruits for natural sweetness.
Many people rely solely on cardio like running or cycling, but Amaka emphasizes the power of strength training. Lifting weights builds lean muscle, which increases your resting metabolism—meaning you burn more calories even while sitting or sleeping.Strength training also reshapes the body, giving a toned and defined look that cardio alone can’t achieve. Ideally, combine 2–3 sessions of weight training per week with light cardio and daily walking for balanced results.
Poor sleep disrupts hormones like ghrelin and leptin, which regulate hunger, leading to stronger cravings and slower metabolism. Amaka calls sleep “a secret fat-burning tool” because it directly impacts weight loss progress.Aim for 7–8 hours of restful sleep each night to optimize recovery, regulate hormones, and maintain energy for workouts. Skipping sleep is like sabotaging your diet and exercise efforts.
Hydration plays a surprising role in appetite control. Drinking water before meals helps fill the stomach, reducing the likelihood of overeating. Amaka explains that this simple strategy can prevent people from reaching for second helpings because they already feel satisfied.Water also aids digestion, flushes toxins, and keeps metabolism functioning efficiently—making it a non-negotiable part of a healthy weight loss plan.
Many people give up because they chase perfection—strict diets, flawless routines, and guilt over slip-ups. Amaka advises against this mindset. Consistency matters far more than perfection.Even if you’re 80% on track with your meals, workouts, and sleep schedule, the cumulative effect creates results. Weight loss is about building habits you can stick with for years, not weeks.
Scales can be misleading due to water retention, hormonal fluctuations, and muscle gain. Amaka encourages tracking progress through measurements, progress photos, and clothing fit instead.This approach is not only more accurate but also helps people stay motivated when the number on the scale doesn’t reflect visible progress.
Finally, Amaka emphasizes patience. Quick fixes might bring temporary results, but sustainable weight loss requires time, dedication, and persistence. She suggests setting small daily and weekly goals and celebrating progress along the way.By showing up consistently—even imperfectly—you set yourself up for long-term success. As Amaka says, “Results will show, and you’ll be glad you stayed consistent till the end.”Disclaimer: The weight loss journey and tips shared by Amaka are based on her personal experience and coaching methods. Results may vary depending on individual body types, health conditions, and lifestyle. Always consult a qualified healthcare or fitness professional before making significant changes to your diet or exercise routine.Orange and grapefruit lovers beware! Hidden health risks of citrus fruits everyone should know
