{"id":160179,"date":"2025-06-05T12:19:09","date_gmt":"2025-06-05T12:19:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/160179\/"},"modified":"2025-06-05T12:19:09","modified_gmt":"2025-06-05T12:19:09","slug":"fitness-coach-shares-10-weight-loss-cheat-codes-to-drop-20-kg-in-3-months-drink-water-before-meals-to-no-sugar-health","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/160179\/","title":{"rendered":"Fitness coach shares 10 weight loss cheat codes to drop 20 kg in 3 months: Drink water before meals to no sugar | Health"},"content":{"rendered":"\n

What if there were cheat codes to losing weight<\/a>? While shedding extra kilos can be taxing, with the sheer number of exercises you need to do at the gym and following a caloric-deficient diet, a few cheat codes could help make the journey better.<\/p>\n

\"These These cheat codes will help you lose weight. (Shutterstock) <\/p>\n

Also Read | Gastroenterologist says have these 2 overnight soaked seeds in the morning every day to improve your gut health<\/a><\/p>\n

Lose 20 kg in 3 months with 10 cheat codes<\/p>\n

On April 25, Anita Roy, a fitness influencer and coach, shared 10 cheat codes that can help you lose 20 kg in 3 months. From hydration hacks to spices that can boost your metabolism <\/a>and ditching the weighing scale, here are the 10 tips Anita shared in her post:<\/p>\n

1. Spices to boost metabolism<\/p>\n

Use spices like cayenne pepper, turmeric, and cinnamon to boost your metabolism for faster weight loss.<\/p>\n

2. Protein and fibre first<\/p>\n

Eat your protein and vegetables first before your carbs<\/a>; it will make you full quickly, and you will struggle to eat the carbs left on your plate. Thus, avoiding the problem of overeating.<\/p>\n

3. Hydration before meals<\/p>\n

Always drink water 5-10 minutes before eating your meal; it will help control your appetite and ensure you\u2019re satisfied with the meal portion on your plate.<\/p>\n

4. Small bowls to trick your mind<\/p>\n

Always use smaller plates\/bowls when serving your food to trick your brain into seeing that the meal is big. This way, you will be satisfied with your food.<\/p>\n

5. Low-calorie and high-protein meals<\/p>\n

Focus mainly on low-calorie-high-protein meals as they keep you fuller while consuming far fewer calories, which ensures you\u2019re always in a calorie deficit for more weight loss.<\/p>\n

6. No to sugar, refined carbs<\/p>\n

Eliminate sugar and refined carbs, and your waistline will be snatched so fast.<\/p>\n

7. Drop the scale<\/p>\n

Leave the scale completely. Use pictures, your fittings in your old clothes and body measurements to track your progress; they\u2019re always accurate. \u201cScale fluctuates, and has made me lose hope and stop my journey because I felt I was not making progress,\u201d the fitness coach added.<\/p>\n

8. Follow the 80\/20 rule<\/p>\n

Practice the 80\/20 rule in your nutrition, where you eat healthy 80 percent and allow yourself to indulge in a cheat meal 20 percent to help you stay consistent and not restricted, and fuel your energy and boost your mood.<\/p>\n

9. Strength training<\/p>\n

Strength train 2-3 days a week. This helps you to build muscles and still keep burning calories even while at rest.<\/p>\n

10. Stay consistent<\/p>\n

Weight loss is a journey, and the key to seeing true and lasting results is by staying consistent, not being perfect.<\/p>\n

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.<\/p>\n","protected":false},"excerpt":{"rendered":"What if there were cheat codes to losing weight? While shedding extra kilos can be taxing, with the…\n","protected":false},"author":2,"featured_media":160180,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[67589,1630,105,67588,6661,67590,16,15,734,67587],"class_list":{"0":"post-160179","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-drink-water-before-meals","9":"tag-fitness","10":"tag-health","11":"tag-lose-20-kg-in-3-months","12":"tag-protein","13":"tag-say-no-to-sugar","14":"tag-uk","15":"tag-united-kingdom","16":"tag-weight-loss","17":"tag-weight-loss-cheat-codes"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114630725700119319","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/160179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=160179"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/160179\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/160180"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=160179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=160179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=160179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}