{"id":635673,"date":"2025-12-16T08:29:14","date_gmt":"2025-12-16T08:29:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/635673\/"},"modified":"2025-12-16T08:29:14","modified_gmt":"2025-12-16T08:29:14","slug":"fitness-coach-who-lost-10-kg-fat-shares-her-simple-repeatable-and-realistic-plan-to-achieve-weight-loss-goals","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/635673\/","title":{"rendered":"Fitness coach who lost 10 kg fat shares her \u2018simple, repeatable and realistic\u2019 plan to achieve weight loss goals"},"content":{"rendered":"\n

Weight loss is an uphill climb. You need patience, consistency, and healthy goals<\/a> to achieve it. When you have sustainable plans, they might take time to show results, but they are long-lasting.<\/p>\n

\"Natalie Natalie Castellan, a nutritionist, emphasizes simple meals and hydration for effective weight loss. (Shutterstock) <\/p>\n

Also Read | Cardiologist explains how to exercise to prevent heart failure: Just 150 minutes every week<\/a><\/p>\n

On December 15, Natalie Castellan, a nutritionist<\/a> and fitness coach, shared the exact plan that helped her lose 10 kg of fat. She shared the clip with the caption, \u201cIf I had to lose 10 kg of fat again, this is exactly how I’d do it.\u201d<\/p>\n

How to lose 10 kg of fat<\/p>\n

Here’s the exact plan she followed:<\/p>\n

1. Keep your food simple, not perfect<\/p>\n

According to Natalie, every meal has three things: \u201cprotein, a carb <\/a>and veggies.\u201d She stated that it doesn’t need anything fancy and no 20-step recipes. Rather, just foods you enjoy and can repeat without overthinking.<\/p>\n

She highlighted, \u201cMost people fall off when food becomes complicated or unenjoyable. Simple meals are the ones you actually stick to.\u201d<\/p>\n

2. Drink more water than you think you need<\/p>\n

The fitness coach recommended drinking more water than you think you need. \u201cA lot of \u2018hunger\u2019 is really low energy or dehydration. Keep your bottle visible, and start the day with water before coffee. It sounds basic, but this alone can change how you feel throughout the day,\u201d she noted.<\/p>\n

3. Lift weights<\/p>\n

Natalie recommended lifting weights a minimum of 3 times a week. \u201cThis is what helps you keep your shape while losing fat. Stick to the basic movement patterns, and train with purpose. Those last few reps should feel challenging; that\u2019s where progress actually happens,\u201d she recommended.<\/p>\n

4. Protect your sleep<\/p>\n

In the end, she stressed the importance of sleep as it affects \u2018hunger, recovery, and honestly, everything.\u2019 She noted, \u201cPoor sleep usually means more snacking, less patience, and harder sessions the next day. Earlier, higher-quality nights are where your body actually resets and recovers.\u201d<\/p>\n

Natalie noted that this is the reset she always comes back to when she wants to shed kilos or fat. \u201cIt\u2019s simple. repeatable. realistic. And it works,\u201d she noted.<\/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

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"Weight loss is an uphill climb. You need patience, consistency, and healthy goals to achieve it. When you…\n","protected":false},"author":2,"featured_media":635674,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,196150,1529,196149,59361,196148,16,15,734],"class_list":{"0":"post-635673","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-healthy-goals","11":"tag-hydration","12":"tag-importance-of-sleep","13":"tag-lifting-weights","14":"tag-simple-meals","15":"tag-uk","16":"tag-united-kingdom","17":"tag-weight-loss"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115728310936746873","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/635673","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=635673"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/635673\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/635674"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=635673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=635673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=635673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}