FITNESS COACH RAJ

You’re eating better, exercising regularly, and trying to lose weight—but the scale isn't moving. Sound familiar? Weight loss isn't always as simple as “eat less and exercise more.” Your overall calorie intake, food choices, activity level, sleep, stress, consistency, and even how you track your progress can all affect your results. Here are 10 common mistakes that may be slowing your progress. 1. Eating Healthy but Eating Too Much Healthy food is still food—and portion sizes matter. Nuts, peanut butter, paneer, rice, roti and cooking oils can all be part of a healthy diet, but eating large quantities can make it difficult to maintain the calorie deficit needed for fat loss. Tip: Focus on appropriate portions rather than completely eliminating foods. 2. Not Eating Enough Protein Protein helps support muscle maintenance and recovery and can also help you feel satisfied after meals. Include practical protein sources such as: - Eggs - Milk and curd - Dal - Chana - Rajma - Pan...

💥 THE BIGGEST MYTH IN FITNESS! 💥 ❌ “You can’t hit your protein goals without expensive supplements.” Let’s bust this myth! 👊 You DO NOT need protein powder to build muscle, support recovery, or lose fat. Supplements can be convenient, but your protein needs can often be met through a well-planned, everyday diet. 🥚🥛🫘 🥗 SIMPLE PROTEIN SOURCES 🥚 2 Eggs → ~12g protein 🥛 1 Glass Milk (250ml) → ~8g 🥣 1 Bowl Dal → ~8–12g 🫘 1 Bowl Chana/Rajma → ~10–15g 🧀 100g Paneer → ~18–20g 🌱 100g Tofu → ~10–15g 🍗 100g Chicken → ~25–30g 💪 THE REAL SECRET? It’s not about buying the most expensive supplement. It’s about: ✅ Eating enough protein ✅ Choosing quality food sources ✅ Distributing protein throughout the day ✅ Training consistently ✅ Getting enough sleep ✅ Staying consistent over time And remember: your ideal protein intake depends on your body weight, activity level, age, and fitness goal. There is no single protein number that is perfect for everyone. 🔥 FOOD FIRST. S...