What Should You Know Before You Start A Weight Loss Journey

Rebekah Pais

Rebekah Pais
Jan 2023

2 min read
weight loss journey

Table of content

Working tirelessly to achieve a great weight loss journey?

Shehnaaz Gill, the famous Punjabi singer, as well as Bigg Boss star, chose to reduce weight and spread inspiration as a way to show her followers how much they meant to her after Bigg Boss 13 in a distinctive way. She basically, wanted to give back to all the body shame comments and chose a healthy diet plan along with intermittent workouts. 

So basically, it’s not all about the money or time, it’s more about your dedication and consistency. 

Additionally, if you choose to do something and continue doing it with consistency, you’re halfway to your success story!

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How To Start Your Weight Loss Journey

Although, you might want to reduce your weight, for personal reasons of your own. Or perhaps you need to drop weight in order to get healthier. Your chance of developing certain diseases, including heart disease as well as type 2 diabetes, can be decreased. Your blood pressure and overall cholesterol level may decrease as a result. Moreover, females follow a rigorous diet for PCOD, too. Additionally, it might lessen the effects of the symptoms of being overweight and stop accidents.

Let’s discuss 4 such things to know before you start a weight loss journey

1. Find Ways to Improve Your Health

There are three crucial facts regarding weight loss. Firstly, your weight. Secondly, your BMI (BMI). And, thirdly, be aware of your waist circumference. Your height, as well as weight, are used to calculate your BMI. BMI is regarded by doctors as the most accurate indicator of your health risk. In reality, the BMI scale is the basis for the medical words “overweight” and “obesity.” A BMI of 25 to 30 is regarded as overweight. A BMI of 30 or more is regarded as obese. Your risk of a condition associated with excess weight increases with your BMI. Heart disease as well as type 2 diabetes are included in this. You can use a BMI calculator or consult your doctor to determine your BMI.

2. Get the Right Nutrition For Your Weight Loss Journey

In general, to lose weight, eat fewer calories than your body requires. Different foods have different caloric contents. Foods that are high in fat and sugar, for instance, are also high in calories. There are some foods that have “empty calories.” These increase your calorie intake significantly without adding any nutritious value. The majority of experts concur that weekly weight loss shouldn’t exceed 2 pounds. This could indicate that you are losing water weight and lean muscle mass rather than the fat that has been stored. You can feel less energized and put on the weight back as a result.

3. Start Exercising 

Children and adults alike should engage in frequent physical activity. It is crucial for keeping excellent health and decreasing weight. Adding 10 minutes per day to your daily exercise routine, switching from moderate to intense activities, performing more housework like dusting, vacuuming, or weeding, going for a walk or run with your dog and/or kids, and purchasing a pedometer or activity tracker are a few surefire ways to increase your activity and burn calories. This counts the number of steps you take every day. Over time, make an effort to raise your daily step count. Some professionals advise taking at least 10,000 steps each day.

4. Change Your Lifestyle

To make modifications to your diet and exercise routine, your schedule might need to be adjusted. This can entail getting up early to exercise or bringing a lunch to avoid eating fast food. You should alter your lifestyle in addition to your food and exercise routine. Getting enough sleep can aid with weight loss. Your body’s hormones are impacted by sleep. These hormones include those that let your body know when it is hungry or full. You must make an effort to lessen your tension. Many people link stress to gaining weight.

Check Out The Top 5 Success Stories

There are many diet plans you can follow, but it all comes to a good result when the transformation stories speak louder than words. Check them out!

5 Simple Steps For Your Weight Loss Journey

There goes a lot behind building an ideal weight and getting rid of all the unwanted body fat. At Fitelo, will surely believe in “Every Body Is One Of A Kind”, although we also believe in providing you with the best of healthy diet plans with the “Indian Tadka”, so, you’re never missing out on the fun. However, let’s check out the top 5 simple steps to lose weight.

1. Set Your Weight Loss Target

Setting goals will give you something to strive for when forming new behaviors. In fact, research from doctors found that those who create goals have a 10x higher chance of success. Begin by aiming to lose 2% of your body weight in 2-4 weeks. Once you reach it, make a new objective. Even while it may not seem like much, those victories will help the needle move. If you are 5 foot 8 inches and 12 pounds, decreasing 2 percent of your total weight might change your BMI range from overweight to healthy.

2. Eating Within A 12-Hour Window

An “eating window” enables your body to focus on the “autophagy” process, which breaks down and eliminates old and worn-out cells from the body, while taking a break from digestion. Numerous health advantages of this type of intermittent fasting have been demonstrated, including a reduction in blood sugar and weight gain. This can be advanced by fasting for 16 hours and then consuming your daily caloric intake in 8 hours, but not everyone can do this.

3. Do Not Skip Your Breakfast

Everyone is unique and there is no one size that fits all. Although, you can experiment with including a protein-rich breakfast in your routine to see if it affects anything. It has been demonstrated that including protein in your breakfast will help you feel satiated for longer. Eggs, cereals with nuts and seeds, porridge made with milk rather than water, dairy products, or even the leftovers from last night’s supper are all examples of protein-rich breakfast options.

4. Natural Foods And Fruits

Your individual gut microbiome has been discovered to have less diversity in overweight people, according to studies. This is because some gut bacteria are more adept than others at obtaining energy from food. By consuming a range of natural foods, such as fruit and vegetables, nuts, seeds, whole grains, legumes, and beans, you can increase the diversity of your gut microbiota. Although we are aware that fresh produce can be pricey, eating seasonally and shopping at markets can assist to reduce expenditures. Fruit and vegetables can be found frozen and are often more affordable. When it comes to healthy eating and safe weight loss, natural weight-loss foods will be beneficial for you.

5. Stay Hydrated – Drink Lots Of Water For Weight Loss

Many people do not consume sufficient amounts of water, which is 6 to 8 glasses per day recommended by doctors, dietitians, and nutritionists. Because the signals for hunger and thirst are easily confused. Increased hydration has been linked to weight loss, according to studies. So instead of reaching for a snack when you’re hungry, try sipping a glass of water.

How Do To Start Weight Loss Journey At Home?

There are several approaches to burning fat quickly. Many of them are diets that help with rapid weight loss while also making a person feel hungry. Such hunger pangs may encourage a rise in the consumption of foods high in calories. As a result, people will ultimately put on more weight than they lose. Let’s look into 5 such ways that will help in starting your weight loss journey

1. A Balanced Diet Goes A Long Way

It can be difficult to lose the weight gained by a poor diet, even if you are working hard to burn calories through exercise. If you’re preparing a balanced diet for yourself, think about including proteins. In terms of weight loss, protein can be very powerful. While breaking down and metabolizing the proteins that are consumed, the human body burns calories.

You can substitute complex carbs for simple ones in your diet. Small quantities of foods high in fiber and complex carbohydrates, such as brown rice, oats, etc., will help a person feel satisfied while preventing an insulin increase.

2. Getting Used To The Diet Plan

Eating frequently throughout the day is one of the tried-and-true methods for home weight loss. This promotes rapid calorie burning. Additionally, it lessens the desire for foods high in fat and sugar.

3. Lowering Your Sugar Intake

People who are trying to reduce weight should watch how much sugar they consume. The majority of processed foods have added sugar, which helps people gain weight.

One should be careful to monitor the sugar contents of every food one consumes in order to reduce their sugar intake. As a result, individuals can avoid items with a lot of sugar and appropriately organize their diet.

4. Lemon And Honey Water In The Morning

One of the best home weight reduction strategies is to drink a cup of hot water with lemon and honey every morning just after waking up. It boosts metabolism, and consuming it on an empty stomach enables one to start the day off by burning fat.

5. Drinking Green Tea Instead Of Aerated Drinks

Green tea’s abundant antioxidant content aids in increasing metabolism and fat burning. It also contains fewer calories than other foods. Green tea has become well known as a fantastic weight loss beverage because of all of these factors. Because an individual’s metabolism is at its maximum after lunch or breakfast, this period can be considered optimum for drinking green tea.

Home Exercises For A Budget-Friendly Weight Loss Journey

1. Aerobics 

weight loss journey

One of the best workouts for losing weight is walking. Aerobics for weight loss is the best kind of workout. A terrific workout for burning calories is brisk walking. a workout regimen that can fit into your daily activities and that has little impact on your joints.

Running and jogging are regarded as the best workouts for losing weight. These workouts include the entire body and are integrated. Your legs will get stronger, and it works wonders on tummy fat. The pace is the main distinction between jogging and running. Running will be at about 10 kph, while jogging is between 6 and 9 kph.

2. Skipping 


Skipping exercises done regularly will bring calmness and help ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your lungs by keeping them functioning and healthy.

Everybody has a distinctive body and which makes the process obtain different results. Losing weight is nothing but burning more calories than you intake and skipping will surely help you do that. This form of exercise approximately burns calories close to 1300 per hour. 

3. Planks

planks for weight loss journey

The fact that Plank addresses the majority of the body’s major muscle groups is its greatest benefit. Your hips, back, shoulders, arms, chest, and core muscles are all strengthened as a result. Along with these advantages, plank workouts assist in swiftly burning extra body fat and calories.

There are numerous plank variations that focus on various body parts and muscle groups. Each variant is incredibly beneficial and keeps your posture, body balance, endurance, and core strength growing.

4. Push-Ups and Pull-Ups


One of the most well-liked exercises and a workout that everyone may perform at any time, anywhere. Exercises like push-ups are excellent for losing weight because they force your body up off the floor and require energy, which burns calories.

Push-ups assist in developing more biceps, triceps, shoulders, and chest lean muscles. Push-up repetitions over the course of weeks, months, or even years will result in significant increases in muscle mass, which requires your body to burn calories in order to sustain.

5. Squats


These workouts are considered muscle-building exercises. It is mostly intended to strengthen the lower body. Squats aid in calorie burning and keep your lower body’s fat from storing. Your mobility and balance will both improve as a result of this activity. For improved results, a beginner should strive for three sets of 12–15 reps of at least one form of squat.

6. Yoga


A 5000-year-old transcription has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.

The combination of yoga for weight loss and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy. It also improves your mindfulness and relationship with your body. You can also lower your blood sugar levels by practicing yoga for diabetes. 

Top 10 Yoga Asanas For Your Weight Loss Journey

weight loss journey

Yoga is an ancient method for enhancing both physical as well as mental health. It has many forms out of which many positions you may not be aware. Although there are a few yoga poses that may be beneficial for your weight loss journey. Let’s view the top 10 yoga asanas for weight loss. You can also try Asthanga Yoga for a peaceful mind.

1. Plank Pose (Phalakasana)

Plank is a terrific stance for developing your core. It may seem simple to you, but the advantages are enormous. Your shoulders, back, butt, thighs, abs, and core are all strengthened by performing planks. To perform a plank, come in a push-up position and lift your body off the mat using your hands, wrists, and elbows. While letting your neck relax, look down. Maintain the position, as long as you can.

2. Bow Pose (Dhanurasana)

Looking for a method to get your belly back in shape? If so, a bow pose can be beneficial. This pose extends your entire body, strengthens your core and abdominal region, and enhances your posture. It tones the arms, legs, hips, back, chest, and abdominals. Maintaining a face-down position, bend your knees, and grip your ankle with your hands while maintaining a hip-width distance between your legs. Holding your ankle, raise your thighs and chest off the ground. Breathe normally and attempt to keep the position for 20 seconds.

3. Triangle Pose (Trikonasana)

Triangle posture strengthens thighs, releases back pain, engages lower core muscles, and promotes blood circulation throughout the entire body. As it increases the burning of belly fat, this pose might jump-start your weight loss regimen. Move your right foot forward while maintaining a three-foot distance between your feet while stooping to the ground. Now extend your left hand to touch the floor or your feet while extending your right hand upward. Hold the position for 20–30 seconds.

4. Bridge Pose (Setu Bandha Sarvangasana)

Kneel down on the floor with your feet flat and your back straight. Then, press down. Put your hand, palm down, beneath your hips while you push your torso up. Your neck and head are still flat on the ground. This posture is excellent for weight loss since it targets the thyroid, glutes, shoulder, spine, thighs, and back. It also improves digestion and muscle tone and lowers blood pressure and menopause symptoms.

5. Downward Facing Dog Pose (Adho Mukha Svanasana)

The downward-facing dog pose is the ideal solution if you want to tone your body. You can strengthen your arms, glutes, thighs, hamstrings, and back with this pose. Even though it appears to be a pose for relaxation, it actually causes a burn. Start by setting down your hands and knees a few feet apart. Now try raising your knees off the floor and bringing your heels down to straighten your legs. Make them fall to the ground by applying pressure with your palm. Hold the position for 10 seconds.

6. Chair Pose (Utkatasana)

The chair pose is the best exercise for your legs and has several advantages. Even though there are many versions of the chair pose, they are all excellent for building muscle. This position specifically targets the muscles in your hips, waist, hips, inner, and outer thighs as well as your glutes. Start by standing up, joining your hands, and raising your arms above your head. Kneel down until your thighs are parallel to the ground. If you can, hold the posture for 30 seconds to lose weight more quickly.

7. Warrior I Pose (Virabhadrasana)

There is no better upper body exercise than the warrior I position. To strengthen the arms, shoulders, and legs, adopt this position. It supports balance and energizes the entire body. To do this pose, stand upright with your back straight and your legs stretched out three to four feet apart without bending your knees. Now, squat with your knees bent and your upper body turned to the side. Raise your hand in a wing-like motion. Keep your position for ten seconds.

8. Boat Pose (Navasana)

When practicing this pose, your body should resemble a boat, as the name suggests. Although it’s simple, balance is required to maintain the pose. Sit on the ground, straighten your legs, make an effort to lift your legs, and then extend your hand in the shape of a V parallel to the floor. Hold the position for 10 to 20 seconds.

9. Standing Forward Bend Pose (Uttanasana)

Place your feet hip-width apart as you stand. Make sure your forehead touches your knees as you kneel down and put your palms on the ground while keeping your knees straight. This pose improves digestion by stretching your hamstrings and abdominal muscles. It also benefits your physical and mental wellness.

10. Upward Facing Dog Pose (Urdhvamukhasvanasana)

Lie on your stomach and extend your hands in front of you, palms facing down and below your shoulders, to perform this pose. Lift your body upward, look forward, and keep your shoulders back and your ears relaxed. Lift your knee and hip, and press your feet and hands firmly into the mat. It is excellent for weight-balancing and stretching.

Let’s Talk About Drinks & Food For Weight Loss Journey

Fitelo is all about HEALTHY DELICIOUS “GHAR KA KHANA”, and a wholesome of exciting recipes. 

One Fact: Sustainable Fat Loss, which means, fat that will never come back, has a lot to do with EATING RIGHT. What does this mean?

  • Researching and understanding more about food
  • What you do in the gym or even at home exercise

It’s not about starving yourself or restricting yourself from eating what you crave or avoiding calories. 

It’s about making sure you’re adding LOTS OF NUTRIENT DENSE QUALITY CALORIES into your daily food. What does that mean?

  • Giving first preference to protein and fiber
  • Strengthening your body – which simply means training your body to get strong enough to squat, lift weights, to do those exercises that seem tough but are actually doable.

Instead of munching on junk food, train your body into getting used to wholesome exercises and a good weight loss diet chart. And, when you’re starving. You can check out the below delicious recipes that can be easily cooked at home – “ Paisa Wasool!”

Khana Khazana: Recipes For Lunch And Dinner

Desi Indian Masala Ka Sawad Vegetable Curry Ke Sath

A delicious dish that is popular all around the world with the best spices and taste for a delicious lunch.

Chana Masala With Indian Spices

Restaurant-style chana masala recipe right at home with Fitelo’s spices and recipes. Check it out!

Restaurant-Like Chicken Kheema Recipe 

This quick and simple recipe for chicken mince made in the Indian way pairs fantastically with both rotis and pav. 

Thukpa: Tibetan Veg Noodles Recipe

It’s a well-liked spicy noodle soup. It’s a great way to incorporate nutritious ingredients into your diet during the cold winter seasons or on rainy days.

Shubh Subah: Breakfast Ideas For Weight Loss

Beetroot Oats Chilla

With its vibrant pink-red color, it not only has an exotic appearance but also is full of nutrients and can be prepared quickly at home. 

Healthy Capsicum Chilla 

Try this capsicum chilla recipe that will save up your time and give you the energy to go ahead with your day.

Easy Vegetable Idli

This lip-smacking delight complements your meals in a way never imagined before. Serve with some ghee and your preferred chutney or pickle for a satisfying meal at any time.

Healthy And Easy Uttapam Recipe

This recipe is light and easy on the stomach and the best breakfast in the weight loss journey. 

Milkshakes: Shake It Off! Shake It Off!

Sugar Free Dry Fruit Milkshake

A rich dry fruit milkshake, which is yummy, healthy, and will surely help you lose weight. Moreover, this is so filling that you can have it as one of the meals and stay away from snacking for a good long time. 

Banana Shake For Weight Gain 

An excellent drink that contains a healthy source of nutrients and protein content for the body. Even if you just have a few bananas in a day, you will get 500-600 kcal.

Juices You Can Add To Your Weight Loss Journey

Herbal Homemade Banana Stem Juice

When you want to get the majority of the health advantages from your morning beverages while still wanting something sweet as well as fresh, banana stem juice is an excellent option

A Low Calorie Mosambi Juice

A citrus fruit that comes with a host of health benefits and is packed with nutrients, and minerals and is also popular to improve gut health.

Safed Petha Juice For Weight Loss

Ash gourd is also an age-old ingredient in many Ayurvedic medicines. So, let’s learn how to extract safed petha juice.

Kuch Meetha Hojaye: Dessert Recipes For All The Sweet Tooths

A Must-Try Healthy Gur Badam Recipe

A better and healthy way to consume sweetened almonds without the emulsifiers as well as preservatives in the industrially produced coated nuts.

Delicious Gajar Ka Halwa

From weddings to Diwali celebrations, this Indian sweet is a part of every big little joy. So here is our version of gajar ka halwa with a little healthy twist for you to enjoy.

Kerala’s Special Pal Payasam Recipe

This dish is served by the devotees in temples as prasad for puja or worship. It is also served on the occasion of Joyful Deepavali. Check it out

Diet Plans To Adapt During Your Weight Loss Journey

Ready To Taste South Indian Diet Plan For Weight Loss

We have developed a 7-day South Indian diet plan for weight loss that features a delicious spread of flavors with plenty of vegetables, lentils, atta, brown rice, fresh fruits, chutneys, and foods high in fiber.

Be Fit And Fabulous In 2023 With Fat Loss Diet Plan

We’ll explore the science behind fat loss and provide some sample diet plans, discuss the benefits of a fat loss diet, drawbacks, food to eat and avoid along with some amazing recipes to help you understand it better. 

Fight Obesity And Lose Weight Effortlessly With Fitelo Obesity Diet Plan

Here we are sharing a basic guideline in terms of where to start planning your diet. Thus, you can use this sample to see what works and what doesn’t for you.

Ultimate Gym Diet Plan That Works Fast On Weight loss

Beginners or inexperienced athletes cut their daily calorie intake, thereby harming health. Whereas, to get the most out of training, we will figure out how properly plan your gym diet menu. So, what are you waiting for? Let’s begin!

New Year Resolution: Get Back In Shape With Fat Loss Diet Plan For Female

Fret not, all you beautiful women. Because Fitelo is here to guide as well as motivate you with a healthy fat loss diet plan for females!

The Final Verdict

For some people, losing excess body weight can help a variety of health conditions, including high blood pressure, blood sugar, as well as inflammatory traits. Additionally, achieving a healthy and endurable body weight may improve your quality of life and raise your sense of self-worth.

Frequently Asked Questions

Q. How Much Water Should I Drink To Lose Weight?

Ans. Water consumption of at least 64 ounces (eight cups) helps flawlessly in weight loss. It’s not necessary to drink liquids to achieve this goal, however, around 20% of your hydration requirements can be satisfied through your diet too.

Q. How To Lose 15 Kg In 15 Days?

Ans. As a result, it may take many months to safely shed the expected 15 kg. However, remember that the rate of weight reduction can change from week to week or from month to month. Even after you’ve reached your goal weight, it’s crucial to maintain any healthy dietary and lifestyle modifications in order to encourage long-term and sustainable weight loss.

Q. What Should You Avoid In A Weight Loss Journey?

Ans. Certain foods are poor in protein and fiber yet heavy in sugar, fat, as well as refined carbohydrates. This may worsen health issues and additionally make losing weight more challenging.

Q. How Long Will It Take To Lose Weight?

Ans. In terms of how your body looks, “it usually takes 4 weeks to notice weight loss and in general, 6–8 weeks for you to notice the change.

Q. Does Cardio Workout Give The Best Results For A Weight Loss Journey?

Ans. Your muscles require more blood and oxygen during aerobic or cardio exercise than they do at rest. Your heart and lungs have to work harder as a result, which over time may make them stronger, but, you sure will see amazing results in no time.

Q. Does Dieting Work For Weight Loss?

Ans. Simply put, you gain weight when you eat more calories than you burn via exercise and you lose weight when you eat fewer calories than that. All you need to do to lose those excess pounds is eat within your calorie limit and exercise as much as you need to.

Q. Is Avoiding Carbs At Night Helpful For Weight Loss Journey?

Ans. In comparison to the daytime when you are more active, your energy demands and needs are significantly lower at night. As a result, if you eat a lot of carbohydrates at 8 p.m., the extra calories will be stored. Moreover, it might cause weight gain, too.

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Fun Fact

Ever tried home remedies for weight loss? Try cinnamon (दालचीनी). A very effective as well as easily found food at home that’s sure going to give you amazing results. Basically, you can have it raw, or maybe add it to your shake shown above.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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