{"id":723283,"date":"2026-06-24T14:00:10","date_gmt":"2026-06-24T14:00:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/723283\/"},"modified":"2026-06-24T14:00:10","modified_gmt":"2026-06-24T14:00:10","slug":"fitness-trainer-reveals-11-hacks-to-lose-10-kg-fat-and-change-your-body-exact-squats-pushups-eggs-daily-water-intake","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/723283\/","title":{"rendered":"Fitness trainer reveals 11 hacks to lose 10 kg fat and change your body: Exact squats, pushups, eggs, daily water intake"},"content":{"rendered":"

When it comes to transforming your physique, consistency trumps complexity every single time. That is the message from fitness trainer Sunil Shetty, who shared his blueprint for sustainable weight loss <\/a>on Instagram via a May 7 post. Also read | Fitness trainer shares simple cardio routine for fat loss that helped him burn body fat at 46 and avoid burnout<\/a><\/p>\n

\"ReadRead below for the exact 11-habit breakdown to unlock your best self. (Freepik)<\/p>\n

In the post, Sunil laid out what he described as ‘the most boring way to lose 10 kg of fat and change your body’. Rather than championing quick-fix diets or extreme workout regimes, Sunil highlighted the power of monotony: “This is the kind of routine that transforms your body, energy, confidence, and mindset without starving yourself.” He added, “Boring habits<\/a> build dangerous physiques. The people who lose 10 kg and keep it off usually master the basics nobody wants to repeat daily.”<\/p>\n

Sunil\u2019s roadmap to a total body reset relies on 11 habits designed to optimise nutrition, physical activity, and mental well-being. Below is the exact breakdown of the fitness trainer’s recommendations and the specific benefits he attributed to each. Also read | Fitness coach ranks the 6 best cardio exercises for fat loss from best to worst: Running is 5th and on 1st is\u2026<\/a><\/p>\n

1. Hydration is king<\/p>\n

The hack: 4 litres of water daily<\/a>.<\/p>\n

The benefit: According to Sunil, hitting this hydration mark ‘helps control hunger, improves workouts, digestion, skin health, and reduces unnecessary cravings’.<\/p>\n

2. Lower-body endurance<\/p>\n

The hack: 200 squats daily.<\/p>\n

The benefit: Sunil noted that this high-volume bodyweight exercise ‘builds stronger legs, burns calories, improves mobility, and increases lower body endurance’.<\/p>\n

3. Upper-body strength<\/p>\n

The hack: 100 pushups daily.<\/p>\n

The benefit: Incorporating daily pushups ‘builds chest, shoulders, arms and core strength while improving overall fitness’, Sunil shared.<\/p>\n

4. The high-protein foundation<\/p>\n

The hack: 8 eggs + 300 gram chicken breast daily.<\/p>\n

The benefit: Sunil shared that prioritising these lean whole-food sources ensures ‘high protein<\/a> = better muscle recovery, more fullness, stronger metabolism and easier fat loss’.<\/p>\n

5. Eliminate the junk<\/p>\n

The hack: No chips.<\/p>\n

The benefit: According to Sunil, cutting out processed snacks results in ‘less processed oils, less mindless overeating, less inflammation and bloating’.<\/p>\n

6. Natural digestion aid<\/p>\n

The hack: Incorporate ginger.<\/p>\n

The benefit: Sunil highlighted this root because it ‘supports digestion, reduces inflammation and may help control appetite’.<\/p>\n

7. Antioxidant power<\/p>\n

The hack: 1 medium pomegranate daily.<\/p>\n

The benefit: This vibrant fruit is highly recommended by Sunil. Why? “Rich in antioxidants that support recovery, heart health and better blood flow,” he shared.<\/p>\n

8. Stamina booster<\/p>\n

The hack: Eat beetroot.<\/p>\n

The benefit: Sunil pointed out that beetroot ‘improves stamina, circulation and workout performance because of natural nitrates’.<\/p>\n

9. Low-intensity cardio<\/p>\n

The hack: A 7 km walk daily<\/a>.<\/p>\n

The benefit: For burning calories safely, Sunil praised walking. “One of the easiest ways to burn fat, improve mental health, digestion and heart health without destroying recovery,” he shared.<\/p>\n

10. Mental rewire<\/p>\n

The hack: 10-minute meditation daily.<\/p>\n

The benefit: Managing your mind is just as important as managing your macros. Sunil explained that dedicating time to mindfulness leads to ‘lower stress = better hormones, better sleep and less emotional eating’.<\/p>\n

11. Sustainability over punishment<\/p>\n

The hack: No starving.<\/p>\n

The benefit: Rejecting crash diets was paramount to Sunil’s philosophy. He concludes, “Fat loss works better when your body feels safe, nourished and consistent \u2014 not punished.”<\/p>\n

Sunil\u2019s 11-step protocol serves as a reminder that the secret to physical transformation isn’t hidden behind a magic pill or a revolutionary workout fad. Instead, it is found in the repetitive, unglamorous choices made every day. By focusing on nourishment, baseline movement, and mental clarity, anyone can achieve a healthier, stronger body without sacrificing their well-being.<\/p>\n

Note to readers: 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

This article is for informational purposes only and not a substitute for professional medical advice.<\/p>\n","protected":false},"excerpt":{"rendered":"When it comes to transforming your physique, consistency trumps complexity every single time. That is the message from…\n","protected":false},"author":2,"featured_media":723284,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[311115,311117,311116,20882,337,311118,97,35775],"class_list":["post-723283","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-4-litres-of-water","tag-daily-pushups","tag-daily-squats","tag-fat-loss","tag-fitness","tag-fitness-trainer-reveals-11-hacks-to-lose-10-kg-fat-and-change-your-body-exact-squats","tag-health","tag-high-protein"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/723283","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=723283"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/723283\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/723284"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=723283"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=723283"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=723283"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}