By Saumya Rastogi | March 4, 2025 | Images: Freepik
Consume fewer calories than you burn. Use a calorie-tracking app to monitor your intake and aim for a sustainable calorie deficit of 500–750 kcal/day for gradual weight loss
Protein keeps you full for longer and helps preserve muscle mass during weight loss. Include lean meats, fish, eggs, dairy, legumes, and plant-based proteins in your diet
Refined carbs, sugary beverages, and ultra-processed foods lead to weight gain. Replace them with whole grains, fresh fruits, and vegetables for better satiety and nutrition
High-fibre foods like oats, lentils, chia seeds, flaxseeds, vegetables, and fruits slow digestion, improve gut health, and help control hunger
Drinking enough water (at least 2–3 litres per day) boosts metabolism and prevents unnecessary snacking by reducing false hunger signals
Combine cardio (walking, running, cycling, swimming) with strength training to burn fat while maintaining muscle mass. 30–60 minutes of exercise at least 5 days a week is recommended
Poor sleep disrupts hunger hormones and increases cravings for unhealthy foods. Aim for 7–9 hours of quality sleep each night to support weight loss
Chronic stress increases cortisol levels, which can lead to emotional eating and fat accumulation. Practice meditation, yoga, deep breathing, or hobbies to reduce stress
Mindful eating and portion control help prevent overeating. Use smaller plates, avoid distractions while eating, and chew food slowly to recognise fullness cues