SIMPLE WAYS FOR SUSTAINABLE WEIGHT-LOSS.

When it comes to losing weight, there are two kinds of factors at play:

• ✅ Things you can control

• ❌ Things you cannot control

  
  

You can’t control your age, genetics, or how your body naturally stores fat. But you can control your habits—like what you eat, how much you move, how well you sleep, and how you handle stress.

The key to healthy and lasting weight loss isn’t crash diets or extreme workouts. It’s about building small, simple habits you can stick to for life. These small changes in your daily routine can lead to big improvements in your health over time.

. Eat Enough Protein (At Least Twice a Day)

Protein helps you feel full and supports your body’s functions. Try to include it in at least 2 meals a day.

Good sources:🍳 Eggs🍗 Chicken🐟 Fish🧀 Paneer🌱 Tofu🥤 Protein shakes

While dals and pulses have protein, they also have carbs—so balance them well.

Quick tip: To know how much protein to eat daily, multiply your weight (in kg) by 1.2.For example: If you weigh 70 kg, aim for about 84g of protein a day.

2. Halve Your Starch, Double Your Veggies

Cut down on rice, bread, rotis, noodles, and potatoes. These starchy foods can make you feel hungry again soon.

Instead, eat more veggies like spinach, cabbage, broccoli, and lettuce. They’re full of fiber, vitamins, and keep you full for longer.

Simple tip: Less starch, more veggies = better energy and better digestion!

3. Don’t Drink Your Calories

One of the easiest ways to gain weight without realizing it is by drinking your calories. Unlike solid food, liquid calories don’t make you feel full, but they can still add a lot to your daily intake.

🍹 What counts as liquid calories?

• Soft drinks (like Coke, Sprite, etc.)

• Fruit juices (even 100% juice)

• Milkshakes, smoothies, and lassis

• Alcoholic drinks (beer, cocktails, etc.)

• Sugary teas and coffees

These drinks often contain a lot of sugar and very little nutrition. For example, a glass of packaged orange juice can have as much sugar as a soft drink!

🧃 What about fruit juice?

Even though fruit juices seem healthy, they’re high in natural sugars and low in fiber. When you eat a whole fruit, you get fiber, which slows down sugar absorption. But juice gives you a sugar spike without keeping you full.

🍸 What about alcohol?

Alcohol is full of empty calories. Cocktails, beer, and sugary mixers can make things worse. Alcohol also lowers your self-control, making it easier to overeat.

✅ What to drink instead?

• Water – your best friend!

• Green tea or black coffee (without sugar or cream)

• Lemon + soda (no sugar added)

• Herbal teas

• Buttermilk (unsweetened and low-fat)

You can also enjoy green juices made from vegetables, but remember—they’re not magic for fat loss. They can be refreshing and healthy, but they aren’t a must-have.

4. Take a Walk During Your Lunch Break

If you have a desk job, it’s extra important to move around during the day. Even if you exercise for an hour, sitting most of the day slows down your metabolism.

Try to finish your lunch quickly, then take a walk for the rest of your break. You can also walk while talking on the phone!

This kind of movement, called NEAT (Non-Exercise Activity Thermogenesis), means all the small activities you do that burn calories—like walking, standing, or fidgeting. NEAT adds up and helps increase your total daily calorie burn (TDEE).

So, take every chance to move more during the day!