As the journey to get fit and lose weight often begins with the new year, Jamaican weight loss trainer and fitness coach Soraya is here to guide you on your transformation journey. Known for her practical and sustainable fitness advice, Soraya has shared four simple yet effective tips to help people shed over 20+ lbs (approximately 9+ kg) before summer 2025. Whether you’re working with a busy schedule or trying to find ways to stay on track, these tips will support you in achieving your weight loss goals. 1. Smart Portion Control When Dining Out When embarking on a weight loss journey, many people opt to avoid eating out altogether, thinking it will help them stay on track. However, Soraya advises against this. She explains that dining out doesn’t have to derail your progress if you manage your portions wisely. Her clever hack for portion control: “When you do go out, ask the waiter to bring a to-go box with your meal. Then, put half of it in the box right away, and only eat what’s on your plate.” Soraya highlights that as humans, we are visual creatures, and by putting a portion aside before eating, you’re less likely to overeat and more likely to feel satisfied. This trick allows you to enjoy dining out while still controlling your calorie intake and staying on track with your weight loss journey. 2. Incorporate Strength Training into Your Routine Strength training is an essential part of any weight loss plan, and Soraya emphasizes the importance of lifting weights. She recommends strength training 3 to 4 times a week, which can easily be done at home with just a couple of pairs of dumbbells. “You don’t have to go overboard,” Soraya advises. “Focus on creating a routine that you can sustain long-term.” By lifting weights, you’ll not only burn calories but also build lean muscle mass, which can help boost your metabolism and enhance fat loss. Whether at home or in the gym, strength training is a key component of any successful weight loss strategy. 3. Make Protein a Priority in Your Diet Protein is a game-changer when it comes to weight loss, as it helps build muscle, keep you fuller for longer, and supports overall body function. Soraya encourages her followers to find creative ways to incorporate more protein into their meals. “There are so many tasty and protein-packed options that can help you meet your daily protein requirements,” she explains. She shared a picture of one of her favorite breakfasts that includes waffles, yogurt, and eggs, which amounts to about 34 grams of protein. Whether it’s eggs, Greek yogurt, lean meats, or plant-based protein sources, adding protein to every meal will help keep you on track toward your weight loss goals. 4. Aim for 7k Steps a Day Walking is one of the easiest ways to stay active, and Soraya recommends walking at least 7,000 steps per day to help you lose weight. Walking regularly not only helps burn calories but also improves cardiovascular health and overall fitness. “If it’s cold where you live, invest in a walking pad,” she adds, suggesting an easy way to keep up with your steps even when the weather isn’t ideal for outdoor walks. Making walking a regular habit is an excellent way to stay active, burn calories, and contribute to your weight loss success. Final Thoughts Soraya’s weight loss tips are all about making sustainable, realistic changes that can easily fit into your daily routine. From practicing smart portion control when dining out to incorporating strength training and ensuring you get enough protein, these tips are designed to help you shed those extra pounds without feeling overwhelmed. With consistent effort and these simple yet effective strategies, you can lose over 20+ lbs (9+ kg) before summer 2025. So, get moving, stay focused, and remember that small changes can lead to big results!
Meet Knuckles the Treadmill Cat: The Fitness Inspiration We Never Knew We Needed
As spring approaches, many of us are feeling motivated to kickstart our fitness routines and get into shape. While human gym-goers are scrambling for that first workout of the season, there’s one furry fitness enthusiast who has already got a head start—Knuckles, the black cat who’s become an internet sensation for his daily treadmill workouts. Yes, you read that right—this clever kitty is taking the treadmill like a pro, and it’s nothing short of impressive! Knuckles: A Gym Bro Cat Like No Other If you’ve ever struggled to find motivation to get active, Knuckles is the perfect dose of inspiration you need. Known online as @knucklesthetreadmillcat, this dedicated feline has earned his title by showing off his impressive skills on the treadmill. What started as a quirky habit has now turned into a full-blown fitness regime that proves this black cat is a gym bro in his own right. From the very beginning, Knuckles was all about staying active. Whether it’s his daily treadmill walks or his seemingly endless energy, this cat seems to have a natural understanding of the importance of staying fit. He channels ultra-runner David Goggins’ determination, with videos showing him powering through his treadmill sessions with focused intensity. Knuckles: The Hardworking Fitness Guru Knuckles doesn’t just walk the walk—he literally does it on the treadmill! His owner shared a hilarious video of Knuckles doing his usual workout routine, and it quickly went viral, with viewers absolutely mesmerized by this furry fitness champ. One viral comment even mused, “Imagine if she had people over and they asked what that noise was… ‘Oh, sorry, it’s just my cat working out.’” There’s no doubt about it—Knuckles is a fitness legend. His consistent treadmill walks are more than just an amusing spectacle; they’re a reminder that hard work and dedication come in all forms. If a cat can commit to daily workouts, surely we humans can take a page from his book and get moving! Fitness Goals: Knuckles is the Ultimate Inspiration Knuckles has sparked a whole new level of motivation for those looking to get active. His tireless commitment to his daily treadmill routine has everyone talking, and for good reason. As one commenter said, “He was a gym bro in his past life,” and honestly, we can’t argue with that. If this little guy can stay committed to his fitness goals, so can you! For anyone feeling a bit sluggish or stuck in a fitness rut, Knuckles is a reminder that persistence pays off. His adorable yet hard-working attitude reminds us all that even on the toughest days, we can find the strength to keep going. A Champion in the Making Knuckles is proving that fitness is not just for humans—it’s for everyone! His viral treadmill videos have captured the hearts of viewers worldwide, and rightfully so. He’s more than just an internet sensation; he’s an inspiration. So, when you’re feeling a bit lazy or making excuses to skip your workout, just remember: if a cat can get on the treadmill and crush it, you can too. Keep up the good work, Knuckles. You’re showing us all that fitness comes in all shapes, sizes, and species—and you’re a true inspiration to us all!