15 Tips for Effective Weight Loss

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  1. Don’t believe in shortcuts: If you want to lose weight and keep it off for good, never go for crash diets or slimming capsules kind of things. When it comes to weight loss, there is no gain without pain!
  2. Exercise: Though weight loss is 80% diet, physical activity of any kind is absolutely essential to improve your metabolism, tone up and maintain your weight. There are so many things one can choose from, you don’t necessarily need to go to a gym. You can walk, run, cycle, swim, or choose from a wide array of exercise options. And most importantly, just because you exercise does not mean that you can eat everything unless you have everything measured to last calorie – in loss and gain.
  3. Don’t do this alone: Try to get other people in your family into your weight loss or fitness journey. Any diet plan or exercise routine has more chances of success if someone else is doing it with you.
  4. Change the way you cook / eat: There are several small changes in your daily food habits which can have significant impact on overall weight loss like cook your daily food in less oil, boil your rice the conventional way and strain the starchy water, etc.
  5. Avoid eating out: As much as possible avoid eating out because as long as we eat at home, we eat less and eat healthy but whenever we eat out or go to a party, everything goes for a toss.
  6. No oily / fried food and sweets: In the beginning, completely stop eating fried food and sweets (including those with jaggery and honey). You can certainly have these things once in a while once you have reached your target weight.
  7. Eat complex carbohydrates: Eat more of complex carbohydrates because they take longer to digest and therefore make you feel full for a longer duration of time. Examples of complex carbohydrate food are wheat roti, rava upma, idli, boiled potatoes, etc.
  8. Eat in small portions: Gradually reduce quantity of food that you eat. If you were eating 3 rotis, reduce to 2 and then to 1. Have more of pulses, vegetables and salad. Replace your plate with a smaller one. It helps.
  9. Snack healthy: Usually the main meals are sorted and healthy, we all falter in our in-between meals. That’s the time we end up eating junk food. So always keep healthy snacks ready like roasted peanuts, roasted chickpeas, sprouts, murmure bhel, nutri biscuits, etc.
  10. Say No often: When you are eating with other people, be open to say ‘No’ firmly. Indians are famous for forcing each other to eat more. Don’t eat out of compulsion, you will feel bad anyways by overeating.
  11. Eat frequently: It is now a common knowledge that we should eat every two hours, so that our blood sugar is normal at all times. We are never too much hungry and neither does the body store too much fat.
  12. Avoid tea-coffee or minimize quantity: Tea and Coffee are the biggest source of sugar on daily basis. So, the best thing is to remove sugar from your tea and coffee, and next best thing would be to quit them completely or atleast minimize because let’s admit they are bad for health. People who know me are surprised that I have quit tea and I drink only a half cup of filter coffee now. That’s it.
  13. Make meal plan: Making weekly meal plan is an excellent way to be prepared for the week ahead. If you know what exactly you are going to eat and when, you will be prepared and everything will be ready. When we are fire fighting from meal to meal, there are high chances of eating junk food or eating outside food.
  14. Write down everything that you eat: It helps to write down every single thing that you are eating, even 1 cashewnut. You can download a calorie counting App. Such Apps keep you informed about how many calories you are eating and I can tell you, I was scared to eat even one cashewnut or 2 dates because I knew they were too many calories. Once you get an idea about the calories, you can plan your food accordingly.
  15. Have cheat days: And of course, eat something fried, something sweet once in a while or you will completely quit following any sort of diet plan. But eat wisely. If you are having a sweet, eat one and on its own; not as a dessert after lunch or dinner. Eat how celebrities eat. They take tiny bites and savour it slowly.51muu-avppl-_sx319_bo1204203200_

And if you haven’t read it already, read Rujuta Diwekar’s Don’t Lose your Mind, Lose your Weight.’ If you are going to read only one book on food and nutrition, this has to be it because it talks about Indian and local food. The biggest point is that she never asks you to give up anything, she just gives you pointers on how to eat your food wisely and still lose weight.

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2 thoughts on “15 Tips for Effective Weight Loss

    1. Thank you for dropping in, Puja. Yes, it is difficult when you have to work for long hours, but Rujuta points out examples of some very busy people like Anil Ambani. Sometimes, we just have to make things happen. And the results motivate you to keep doing it. We, my husband and I, are following everything that I have written here.
      P.S. I’m re-reading this book.

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