As the final stretch of the year approaches, many people start worrying about slipping on their fitness commitments, especially with festive gatherings and year-end routines often disrupting healthy habits. To help people stay steady during this period, in an Instagram post, fitness coach Raj Ganpath has shared a simple five-rule plan aimed at preventing weight gain and keeping individuals aligned with their health goals as 2025 comes to a close.
Ganpath reminded followers that only six weeks remain in the year, noting that a single focused effort can help people step into the next year feeling better and more confident. He emphasised that ending the year on a positive track reduces the pressure and guilt that often accompany holiday-season setbacks.
Target 20 Workouts Before the Year Ends
The first action he suggested was completing 20 workout sessions between now and December-end. He pointed out that this works out to a little more than three sessions per week. Whether someone is currently working out more or less than that, he encouraged individuals to organise their schedule so those 20 sessions happen within the remaining weeks.
Walk 8,000–10,000 Steps Daily
The coach advised maintaining a daily walking goal of at least 8,000 steps, while recommending 10,000 for those who can manage it. He explained that step count can be split across the day rather than completed in one go. According to him, the approach doesn’t matter as long as the overall target is met consistently throughout the six-week period.
Include Protein and Vegetables in Every Meal
Ganpath urged people to add a source of protein and vegetables to every meal. He noted that the choice of foods is flexible, but he cautioned against options that are fried, creamy, oily, or overly rich. This small adjustment, he suggested, can help maintain satiety and prevent overeating during a season when calorie-heavy meals are common.
Eat Mindfully Without Reaching Fullness
He also advised paying close attention to portion sizes. Ganpath stressed that regardless of what or where one eats, it’s important not to eat until feeling overly full. He added that eating slightly less than usual, when possible, can make a meaningful difference in managing overall calorie intake.
Track Your Weight to Stay Accountable
The final rule focused on awareness. Ganpath recommended monitoring body weight regularly—whether daily, every alternate day, or a few times a week. He explained that staying informed about weight trends can motivate people to adjust their habits and remain consistent through the year-end period.
