Noida : Looking for a toned body but don’t want to spend endless hours in the gym? The truth is, fitness isn’t just about exercise, it’s also about how you fuel and treat your body every day. Fitness coach Amaka, who herself shed 25 kilos in just four months, swears by a few simple but powerful lifestyle tweaks. If followed consistently, these can help you slim down, build lean muscle, and feel more energetic within a month.
Here’s a breakdown of her five golden habits:
Start your day with a detox boost
The first thing you put into your body each morning sets the tone for the rest of the day. Instead of tea or coffee, Amaka recommends a metabolism-boosting drink on an empty stomach. A few options you can try:
Lemon & Ginger Water – great for digestion and fat-burning.
Apple Cider Vinegar Mix – helps with bloating and appetite control.
Green Tea With Lemon – a refreshing antioxidant boost.
Cinnamon-Lemon Tea – balances blood sugar and supports weight loss.
These drinks kick-start digestion, flush out toxins, and help you feel lighter.
Pair lifting with walking
Want to burn fat even while resting? Combine strength training 2–3 times a week with 10,000 steps daily.
Weights build lean muscle, which raises your metabolism.
Walking helps burn calories steadily without stressing the joints.
This combo works like a charm—lifting tones you, walking leans you out.
Try Intermittent Fasting
Intermittent fasting isn’t about skipping meals, it’s about eating within a set time window. Amaka suggests three flexible patterns:
16:8 – 16 hours fasting, 8 hours eating.
18:6 – 18 hours fasting, 6 hours eating.
OMAD (One Meal A Day) – all calories in a single meal.
Example: Have dinner by 7 pm, then your next meal at 11 am the next day. During the fasting hours, your body taps into stored fat for energy.
Do a weekly detox twice
Instead of a strict juice cleanse, Amaka recommends dedicating two days a week to “light eating”:
Breakfast & Dinner – green detox smoothies or juices (leafy greens, cucumber, lemon).
Lunch– a protein-rich meal like chicken or fish soup with plantains.
This balances nutrition while giving your digestive system a gentle break.
Focus on Protein & Fiber
Crash diets may show quick results, but they rarely last. A protein- and fiber-rich diet is a smarter choice:
Protein keeps you full and supports muscle repair.
Fiber aids digestion and prevents cravings.
Think lean meats, eggs, lentils, beans, vegetables, and whole grains. This combination helps burn stubborn belly fat over time.
Remember, toning up isn’t about punishment, it’s about smarter choices. A detox drink in the morning, regular movement, mindful eating, and balanced nutrition can bring visible changes within just 30 days.