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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Weight loss is the agenda for many of us; for some reason, people are looking to lose weight. So here is a step-by-step guide that can help you in the long run.
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Weight loss begins with eating fewer calories and burning more. Track your intake and aim for calorie deficit of 350-500 kcal per day for sustainable fat loss.
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Protein help keep you full for longer, supports muscle growth, and boosts metabolism. So include sources like chicken, eggs, paneer, tofu, lentils, and whey protein in your diet.
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Minimise sugary drinks, fast food, refined carbs, and packaged snacks. Replace them with whole, nutrient-dense foods like vegetables, lean proteins, and good fats from nuts & seeds.
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As weight lifting can help burn fat, preserve muscle, and improve metabolism. Aim for 3-4 days of resistance training per week to sculpt a toned physique.
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Along with your regular workouts, try and remain active throughout the day by walking more, taking stairs, and standing often.
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Drinking 2.5 to 3 litres of water daily can help control cravings and keep your body hydrated. Pro tip: Start your day with a glass of warm water.
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Lack of sleep and stress trigger hormonal imbalances that lead to weight gain. Aim for 7-8 hours of quality sleep and opt for meditation, deep breathing, or yoga to manage stress.
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Do not stay stuck on the scale. Track your body measurements, energy levels, strength, and how clothes fit. Adjust your workouts and diet as required for continuous improvement.
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Weight loss is like a marathon, so avoid crash diets and focus on long-term habits like progress, which can take time. Trust the process and keep going.
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