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Are you on a weight loss journey? Be it for health or medical reasons, losing weight is not easy. The internet is flooded with information on what to do and what not to do. While calorie deficit and regular exercise are crucial for weight loss, there may be something that’s holding you back from your fitness goals. Fitness coach Lessie, who has over 4.5 million Instagram followers, has shared 7 rules one can follow during the fitness journey. In her 28-day challenge, she follows these rules, which give miraculous results. What are they? Let’s take a look.

No soda

The first rule of the challenge is to eliminate soda. Yes, that’s right. Sodas, including sugary beverages, are the biggest culprit behind weight gain and metabolic issues. Even diet sodas, which are advertised as calorie-free drinks, are linked to increased cravings and bloating. You can replace soda with water or herbal teas.

No sugar

There is not much point of going on a calorie deficit and then consuming added sugars. Consuming refined sugar leads to blood sugar spike and crashes. These energy crashes can wreak havoc and lead to cravings. By removing added sugar from your diet, you will be able to stabilize your appetite, improve digestion, and support fat loss. Instead of eating sugary treats, munch on whole fruits; however, remember moderation is key

No coffee

People on a journey tend to load up on coffee to curb hunger. While moderate coffee consumption isn't harmful for most people, too much caffeine can cause a lot of issues. It disrupts sleep patterns, increases anxiety, and contributes to weight retention by elevating cortisol levels. Try giving up coffee for 28 days so that your adrenal system resets.

Sleep before 10 pm

Sleep is non-negotiable when it comes to weight loss. Going to bed before 10 PM aligns your rest cycle with your natural circadian rhythm. A good night’s sleep is essential for your body to recharge and reset. Inadequate sleep would lead to weight gain, especially around the belly area.

20 minutes of daily exercise

Lessie recommends working out for 20 minutes a day. Depending on your health and fitness goals, you can choose the intensity of your exercise. For drastic weight loss you can do both cardio and strength training exercises. HIIT can also help. For those who are taking one step at a time, go for a brisk walk. Running can also help burn calories. Remember, consistency is the key.