To be true, Google has thousands of searches for “How to lose weight?” Well, this is proof that people are actually taking a turn towards a healthy and fit lifestyle. The journey of weight loss is, yes, difficult, but it is, therefore, also possible.
Studies show that while 45% of adults try to lose weight each year, only a small percentage actually succeed in keeping it off long-term. While, on the other hand, as it is said, life does not stop, similarly, this journey never comes to an end, as after losing weight, you also have to maintain it.
So, what matters the most during this journey is how passionate you are about reaching your goal, even if you fail or fall several times. It is important to feel motivated and remember why you started before you think of quitting or losing hope. However, it does not matter how slowly you go until you take a stop. So begin your journey from fat to fit now.
Why Losing Weight Feels So Hard (Especially In India)
It is true that losing weight for some people is really hard. Even when you are trying your best, it can feel like the odds are stacked against you. Let’s understand why it happens, especially in India:
The Paradox of “Ghar Ka Khana” vs. Fast Food
We all have heard that ghar ka khana is healthy, and for the most part, it is healthy. But the thing is, Indian home cooked meals are often heavy on carbs. For example, the roti, paratha, rice, aloo, and poha.
On the other hand, fast food in India is everywhere. You can easily get it delivered to your doorstep with today’s online food delivery services. Also, when you are busy, stressed, and not in the mood to cook, guess what wins? Obviously, the burger and not homemade dal.
So, ghar ka khana is comforting, and fast food is tempting; to maintain a balance between the two is tough. And that makes healthy eating even harder for Indians.
Busy Lifestyles, Stress, And Zero Time For Self
Indian lifestyle can be hectic, most of your time goes to work, then comes family responsibilities, and other social commitments. By the time you finish everything, you barely have any energy to go for a walk or cook a healthy meal.
In addition to that, there is mental stress, and then your body starts storing more fat. A study review by NIH says that in animal studies, when they were continuously exposed to stress, their body weight increased by 15-20%, especially when they were on high fat diet.
Moreover, the lack of sleep and irregular routines make it worse. So, even if your heart wants to lose weight, your lifestyle may not be on your side.
Misinformation Overload- Internet Confusion
“Do keto, you will lose weight!”
“Nahi, intermittent fasting is best!”
“Only walk. No need to exercise!”
Do they sound familiar to you? The internet is full of this advice; some is good, some is terrible, and some sounds confusing. With so many opinions like this, you can easily get lost and unsure of what really works for you.
This information leads you to try on random diet or skipping meals, both of which terribly backfire. The truth is that in the case of weight loss, there is nothing works on everyone. So, it becomes hard when everyone online is shouting something different.
The Science Behind Weight Loss
You must have heard of phrases such as calorie deficit, boost your metabolism to lose weight, or burn fat. But what do they really mean? Let’s understand then in a simpler way.
Calorie Deficit- The Golden Rule
When you want to lose weight, you need to burn more calories than you eat. This is known as a calorie deficit. Here is a calorie deficit calculator for you!
If you eat more than you burn, your body will start to store the extra in the form of fat. And if you burn more than you eat, your body will start using the stored fat for energy, and that’s when weight loss actually begins.
Moreover, no matter what diet you follow, be it keto, low carb, intermittent, they all come down to the same golden rule of calorie deficit.
What Role Do Metabolism And Hormones Play?
Metabolism is the speed at which your body burns calories. Some people naturally burn more calories while others burn less. Additionally, age, gender, muscle mass, and genetics all affect your speed of burning fat.
Then there are hormones. They control your hunger, energy, and fat storage. For example:
- Insulin manages your blood sugar and fat storage.
- Then, leptin tells you when you are full.
- Also, cortisol can make your body store more fat, especially around the belly, when you are under constant stress.
This is the reason stress, poor sleep, and hormonal imbalance can slow down your progress even if you are eating well.
Fat vs. Weight – Know The Difference
There is a common misconception that everyone has, they think that all kinds of weight loss is fat loss. But the truth is, when you lose weight, it can be either water loss, muscle loss, or fat loss.
How to understand what you are losing right now?
When you start a weight loss program, initially, you lose water from your body. Later, if you are on the right track, then you will start losing the stored fat, but if your diet lacks protein and you are over-exercising, then you can lose muscle mass too.
So, fat loss is what you want. When you notice a minor change in your weight in one day, that is water weight. And you should avoid muscle loss because it helps in the effective burning of calories in the body.
This is the reason healthy weight loss is slow and steady. Moreover, it is better to lose 0.5 to 1 kg per week and keep your muscles strong.
Common Mistakes Indians Make While Losing Weight
Losing weight is tough, but what makes it tougher? Following the wrong advice. Many of us make these small mistakes without realizing it, which can slow down or completely block our weight loss progress.
Let’s look at some of the most common weight loss mistakes Indians make.
1. Skipping Meals And Then Bingeing
“Subah kuch nahi khaya, toh shaam ko pizza chalta hai!”
When you skip meals, your metabolism slows down, and that makes you crave unhealthy food. It also makes you feel tired, irritable, and have poor digestion.
2. Trusting WhatsApp/YouTube “Doctor” Tips
You must have seen all those reels where people are saying:
“Drink this kadha and lose 5 kgs in 5 days.”
“Apply this oil and burn belly fat overnight.”
It may sound magical, but most of these tips do not have any scientific evidence. Just because something worked for your friend or was said by someone in a viral video doesn’t mean it will work for you too.
Always double-check health tips with a real expert, not WhatsApp forwards.
3. Fad Diets Like GM, Keto Without Supervision
People who are trying to lose weight must have tried the GM Diet, Keto, and Juice Cleanses at least once. But doing these diets without proper guidance can be dangerous.
These diets can give you quick results, but they are not always sustainable. Also, you might lose water weight or muscle instead of fat. And once you stop, the weight usually comes back fast.
Therefore, instead of extreme diets, you should focus on balanced, long-term changes that are perfect for your daily lifestyle.
4. Relying Too Much on Green Tea or “Fat Burners”
Many believe drinking 5 cups of green tea a day will magically burn fat. Or they start popping fat burner pills from random websites.
The thing is, tea can support metabolism a bit, but it won’t help if your overall diet is unhealthy. Additionally, fat burner supplements can have side effects if you are taking them without any medical advice.
So, there’s no shortcut. Long-lasting weight loss comes from good food, movement, and consistency.
5. Eating Too Many “Healthy” Foods
Yes, even healthy foods can lead to weight gain if you eat too much of them. Nuts, fruits, brown rice, and paneer are nutritious, but if you eat them a lot, that can create surplus calories in your body.
Therefore, portion control is vital. Don’t overeat just because something is labelled “healthy.”
6. Ignoring Sleep And Stress
Many people focus only on diet and workouts but ignore sleep and stress. If you have a poor sleep cycle, then that can increase hunger hormones and make you crave sugary or fried foods. Moreover, chronic stress also leads to belly fat.
A study review by NIH states that poor sleep habit makes it difficult to lose weight. So, if you’re serious about weight loss, then you should have a proper 7–8 hours of good sleep and practice activities like yoga or meditation to manage stress.
7. Not Realising How Much Sugar & Salt You Consume
Indian diets are rich in hidden sugars (in tea, biscuits, sauces) and excess salt (in pickles, papads, namkeens).
- Too much sugar means more fat storage.
- Too much salt will cause water retention and bloating.
So, start checking food labels and keep your sugar and salt intake in control.
Indian Weight Loss Diet That Actually Works
When it comes to weight loss, you don’t need to leave your roots. When you plan it well, Indian food can be both delicious and weight-loss-friendly too.
1. Balanced Plate – The Indian Thali Approach
A traditional Indian thali is actually one of the best ways to eat! It naturally includes all food groups:
- Carbs: roti or rice
- Protein: dal, rajma, chole, or paneer
- Veggies: sabzi
- Fiber: salad or chutney
- Healthy fats: ghee or oil (in small amounts)
The most important thing is portion control. Half your plate should be veggies, one-quarter carbs (roti/rice), and one-quarter protein.
Moreover, simple swaps like brown rice instead of white rice and multigrain roti instead of maida make a big difference.
2. Sample 7-Day Diet Plans
We are providing you with a sample 7 day diet plan for weight loss.
https://fitelo.co/wp-content/uploads/7-Day-Diet-Plan-For-Weight-Loss.pdf
If you want a customized diet plan for your health condition, you can connect with our expert team, and they will help. Book your consultation with the link below!
Foods to Eat (And Not Eat) for Sustainable Weight Loss
Eat More Of:
- Seasonal vegetables (like lauki, tinda, spinach)
- Whole grains (brown rice, oats, millets)
- Pulses and legumes
- Fruits (avoid juices, eat whole)
- Curd, buttermilk, and paneer (in moderation)
- Seeds and nuts (a handful daily)
Limit or Avoid:
- Fried snacks (samosas, bhujia, pakoras)
- White bread, maida, processed cereals
- Sugary tea/coffee, soft drinks
- Packaged foods with too much salt/sugar
- High-fat gravies or creamy dishes
Why You Don’t Need to Quit Roti or Rice
In weight loss, roti and rice are not your enemies. The problem is how much you eat and what kind you eat.
Roti, which is made from whole wheat, jowar, or bajra, is rich in fiber and keeps you full. Rice, especially brown rice, can be part of your weight loss diet in the right portion.
Additionally, you should add more veggies and protein to your plate so you naturally eat less rice or roti without feeling deprived.
20 Natural Weight Loss Tips That Actually Work
Losing weight is difficult, but what is more difficult is maintaining after losing. We at Fitelo always make sure that we plan clients’ diets accordingly so that there is no chance of bouncing back.
So, how about some pro tips on how to lose weight naturally? There are many ways to lose weight naturally. Let’s know about the most effective ones.
1. Never Skip Breakfast
If you think that skipping breakfast will help you lose weight, then you are at fault. This can further lead to hunger, and you will end up snacking unhealthily, leading to weight gain. So, go for healthy breakfast ideas.
2. Eat Regular Meals
Eating regular meals on time is the best way to lose weight naturally. So, it is important to eat all the meals from breakfast to dinner properly. We at Fitelo, dietitians, recommend 8 meals in the diet plan for weight loss.
3. Eat Plenty Of Fruits And Vegetables
How to lose weight at home? It is a common question asked by most of you. So, the answer is here. Add plenty of fruits and vegetables to your diet because they are low in calories and high in fiber.
4. Get Up And Be Active
The best key to losing weight is being active. Here, active is not necessarily exercising or running. But yes, small day-to-day activities at home that you can do yourself.
5. To Stay Hydrated, Drink Water
Do not get confused between thirst and hunger, as both are different things. Drink water instead of consuming extra calories in liquid form. Make sure you drink at least 2 -4 litres of water per day.
6. Eat High-Fiber Foods
For weight loss, it is important to intake fiber rich foods. They keep you feeling for a longer period.
7. Vitamin D Intake For Weight Loss
Vitamin D is important for the weight loss journey, know-how, and why.
Vitamin D helps reduce body fat by keeping a check on your hormone levels. Intake of vitamin D every day in the right amount also increases the absorption capability of your body, which further helps in weight loss.
9. Do Not Ban Foods
Ban foods means stop avoiding foods in your daily life. These foods are the ones that you crave. Therefore, replace your cravings with the healthy recipe by Fitelo.
10. Avoid Junk Food
How to lose weight is the most commonly asked question, and the answer to it is to stop eating junk. If you are on your weight loss journey, then replace unhealthy snacks with healthy snacks.
11. Cut Down On Alcohol
If you want to lose weight, then cut down on alcohol. You can drink it occasionally, but the consumption of alcohol every day is harmful and not good if you want to lose weight.
12. Plan Your Meals
A plan and being organized are the key to success. A proper intake of meals, knowing how many calories each meal has, is, therefore, the best way to lose weight. Moreover, while planning your meals, it is important to know the food calories, so that add them to your meal accordingly.
13. Make Lifestyle Changes
You just need a small change for a healthy lifestyle.
- Avoiding watching TV while eating and stopping munching on unhealthy snacks with tea are small steps to starting a healthy lifestyle.
- Also, make a point to sleep on time and get sufficient sleep, and avoid using any gadgets while sleeping.
14. Avoid Flavored Drinks
Flavored drinks might be delicious, but they are high in calories. Therefore, substituting a flavored drink with healthy drinks may be as fresh juices, coconut water, or healthy smoothies
15. Take A Cheat Meal
A cheat meal is, however, a must at least once a week. It is a reward for yourself for being consistent towards your goal. Rewarding yourself with a cheat meal not only means eating what you want, but also increases your metabolism as it increases the level of leptin.
16. Use A Smaller Plate
Never use a big plate while eating; choose a small plate. Moreover, when you eat on a small plate, you feel like you have eaten a lot as you tend to refill it again, but in reality, you have not overeaten the food.
17. Don’t Overeat
Overeating is the biggest mistake you make. Well, eat until you are 80% full, but make sure you don’t overeat. Also, do not eat when you are not hungry; this will also lead to weight gain.
18. Chew Food Properly
Chew your food for a good 15-30 times. When you eat food without chewing it properly, it does not allow for proper digestion and nutrition. Also, do not add another bite to your mouth until the previous one is properly swallowed.
19. Never Eat Food In A Hurry
Anything done in a hurry never goes well. When you eat in a hurry, your body does not digest the food properly. Also, eating in a hurry also, leads to weight gain, as you do not swallow the food properly and eat without seeing the quantity.
20. Eat Food Calmly
When you are having your food in a mindful state, your digestion works well, and that can lead to weight loss. So, always eat food calmly and avoid watching TV or videos on your phone while eating.
A Quick Summary
Losing weight in India isn’t easy. Ghar ka khana is healthy but full of carbs like rice, roti, and aloo. Fast food is just a tap away when you’re tired or stressed, making it hard to stick to healthy eating.
Common Weight Loss Mistakes in India
- Skipping meals and binge-eating later.
- Believing in “WhatsApp forwards” or viral reels with no science.
- Trying extreme diets (GM, Keto) without supervision.
- Depending too much on green tea or fat burners.
- Overeating healthy foods like nuts or brown rice.
- Ignoring sleep and stress management.
- Not realizing hidden sugars/salt in biscuits, pickles, tea, etc.
Indian Weight Loss That Actually Works
1. Balanced Thali Style Eating
2. What to Eat More:
- Seasonal veggies (lauki, spinach)
- Whole grains (oats, millets)
- Pulses, fruits (whole, not juice), curd, nuts, seeds
3. What to Eat Less:
- Fried snacks, sugary drinks, packaged foods, white bread, heavy gravies
20 Simple Natural Tips for Weight Loss
- Don’t skip breakfast
- Eat regular meals
- Add fruits & veggies
- Stay active
- Drink more water
- Eat high-fiber foods
- Read food labels
- Use smaller plates
- Avoid junk food
- Don’t stock unhealthy snacks
- Cut back on alcohol
- Plan your meals
- Don’t ban foods completely
- Avoid sugar in tea/coffee
- Manage stress
- Sleep 7–8 hours
- Don’t eat too late at night
- Try yoga or walking
- Eat home-cooked food
- Be consistent!
Frequently Answered Questions
How Can I Lose Weight In 7 Days Naturally?
You can lose weight in 7 days naturally by eating homemade meals, avoiding sugar and junk food, also staying in a calorie deficit. Additionally, drink plenty of water, sleep well, and be active.
What Is The Fastest Way To Lose Weight?
The fastest way to lose weight is by eating fewer calories than you burn through clean, controlled portions and daily exercise. Cut down on sugar, processed foods, and late-night eating to speed up the result.
Can I Lose 10 Kg In A Month?
It is not safe and sustainable to lose 10 kg in a month. You can have a goal of losing 4-5 kg with a healthy diet, exercise, and lifestyle changes.
How To Lose 5kg In 2 Weeks?
If you want to lose 5 kg in 2 weeks, you should go for high protein foods, a low carb diet with lots of veggies, and drink a lot of water.
Fun Fact
Fitelo presents you with a recipe for dal baati churma, which will not only make you fall for its taste but will make you feel like a royal Rajasthani. This is, however, a famous dish of Rajasthan, but this recipe is made with a healthy twist. To know, visit the link and try the recipe out.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthier 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 diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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