Losing weight can often feel stressful, particularly when navigating the flood of contradictory online advice and dietary routines. However, with realistic meals, portion management, and an emphasis on balanced nutrition, you can help structure your weight loss journey better. At Pristyn Care, our experts encourage safe and sustainable success in your weight loss journey, regardless of your goals, whether you are trying to lose a few pounds or begin a long-term transformation.
Interested in learning more and starting a balanced diet plan? Let’s begin.
Gaining too much weight has serious consequences, including increased risk for heart disease, type 2 diabetes, and fatty liver. Although going to the gym can be beneficial, several studies indicate that making a few lifestyle adjustments has a far greater impact on reducing body fat.
Your weight loss diet doesn’t have to be all greens and less sugar, but a perfect mix of everything that keeps you healthy and energised throughout the day. Understanding the right combination of foods is extremely essential. Small changes in your diet and daily routine can trigger a noticeable decrease in belly fat.
Table of Contents
Tips for Maintaining a Balanced Diet
1. Restrict Sugar Intake
Extra sugar is a popular hidden condiment in almost every snack and soft drink that we consume daily. Excessive sugar consumption causes the storage of fat, especially around the belly. Sometimes, it may also cause diabetes, cardiovascular issues, fatty liver disease, dental cavities, etc.
Certain tips to reduce the sugar intake include,
- Swapping the sugary drinks for healthier beverages, such as water, black coffee
- Always check for the sugar label before buying anything
- Satisfy the sugar cravings with natural sugar products, such as fruits. Natural sugar is rich in fibre and also keeps you full for longer.
2. Include more protein and fibre in your diet
Protein and fibre have been considered necessary to reduce belly fat. These are low in calories and promote good digestion. Consuming food products rich in protein and fibre not only helps you to lose fat, but also helps to preserve muscle mass. Fruits and vegetables are considered to be the best source of fibre, and protein is commonly found in meat, fish, and eggs.
3. Reduce the consumption of ultra-processed foods
Ultra-processed foods are high in preservatives, sweeteners, and emulsifiers. Examples include sweetened beverages, potato chips, packaged foods such as cakes, chips, cookies, namkeens, burgers, etc., sweets, ice cream, ready-to-eat food products, etc. These are usually high in fat, sodium, calories, and sugar and contain fewer nutrients than whole foods, ultimately leading to obesity and being overweight.
4. Maintain hydration
Water suppresses the appetite and boosts metabolism by reducing calorie intake. One of the best ways to increase water intake is to drink a glass of water before meals. Replacing sugary beverages with water is an excellent idea to increase water intake.
5. Reducing refined carbohydrates
Reducing the consumption of refined carbohydrates stabilises blood sugar and prevents the storage of fat. These also lack certain nutrients and fibre, considered essential for the body. Food products rich in refined carbohydrates include white rice, white bread, white flour, white pasta, added sugars, etc. You can swap refined carbohydrates with fruits, nuts, oats, etc.
6. Maintain the meal timing and portion control
Portion control is the key to preventing mindless and emotional eating. Small portions of food throughout the day maintain the energy levels and prevent overeating.
7. Manage stress
Cortisol, a major stress hormone, can lead to cravings and overeating, disrupt sleep, and encourage the storage of fat around the abdomen. The following are some of the tips that will help you manage stress levels.
- Breathe deeply: To soothe your nervous system, take slow, deep breaths.
- Meditation: Meditation, even for a short while each day, can help lower stress levels.
- Keep moving: Gentle activities like yoga or walking can reduce stress.
8. Prioritise sleep
A good amount of sleep is crucial for managing weight. Several studies have indicated that a lack of sleep alters hunger hormones. Lack of sleep has been linked to poor diet, including low intake of fruits and vegetables and high intake of sugar and fast food. Therefore, our experts advise you to get at least seven to nine hours of good sleep every night to lose weight. Some suggestions for improved sleep are:
- Adhere to a routine, striving for regular wake-up and sleep times each day.
- Limit your screen time right before bed since blue light interferes with the generation of melatonin.
- Stay away from caffeine late in the day
How to Lose Weight at Home in 7 Days
| 7-day diet plan for weight loss | |||||
| Day | Morning | Breakfast | Lunch | Evening Snack | Dinner |
| Day 1 | Lukewarm water with lemon and a pinch of turmeric | Oatmeal with fresh fruits & nuts | Multigrain roti, mixed vegetable sabzi, and moong dal | Green tea and almonds | Palak paneer cooked in less oil with roti and cucumber salad |
| Day 2 | Jeera water on an empty stomach | Oats upma with vegetables and mint chutney | Brown rice, lentil curry with cucumber salad | One small bowl of papaya | Lauki chana dal with one bajra roti and sautéed spinach |
| Day 3 | Lukewarm water | Smoothie (spinach, banana, almond milk, chia seeds) | Quinoa khichdi with bottle gourd and curd | Herbal tea + roasted chickpeas | Tofu bhurji with roti and vegetable soup |
| Day 4 | Methi seed water | Smoothie with banana, spinach, flaxseed, and almond milk | Millet roti with mixed vegetable curry and sprout salad | Curd with roasted pumpkin seeds | Moong dal soup with sautéed vegetables and chapati |
| Day 5 | Warm water with tulsi leaves | Idli with coconut chutney (use less oil) | Whole-grain roti, paneer curry, mixed vegetable salad | 1 orange or a handful of grapes | Stuffed capsicum with paneer and vegetables, multigrain roti |
| Day 6 | Ginger-lemon water | Poha with vegetables | chapati with tur dal and bhindi sabzi | Green tea and roasted seeds | Tofu, vegetable stir-fry, roti |
| Day 7 | Triphala water | Fresh watermelon slices | Dal, mixed vegetable curry + brown rice | Fruit smoothie (mango or papaya) | Low-oil paneer tikka with a side salad and small chapati |
How to Lose Weight After a C-Section
- Diet. Consume a balanced diet rich in protein, fibre, and healthy fats. Avoid excessive caffeine, oily and fried foods, and processed and sugary foods.
- Hydration. Drink at least 8-10 glasses of water to boost metabolism, reduce bloating, and support breastfeeding.
- Exercises. Begin with gentle stretching, deep breathing and postnatal-friendly yoga poses. Avoid weightlifting and strenuous activities unless your doctor permits.
- Consultation. Consult a Weight loss doctor if you experience extreme fatigue, postpartum depression symptoms and no weight loss despite efforts.
Common Mistakes to Avoid in Your Weight Loss Journey
- Do not skip meals, as it causes overeating in the future.
- It isn’t beneficial to overindulge in one kind of food.
- Don’t rely just on pills. Real food is your best source of nutrients.
Frequently Asked Questions
- What are the gym exercises to loose weight?
Cardio, strength training, high-intensity interval training, squats and push-ups are considered the best gym workouts for weight loss.
- What are the most effective non-surgical weight loss treatment options?
A balanced diet routine, portion control, regular exercise, and maintaining a healthy lifestyle are a few of the most popular ways of non-surgical weight loss.
- Is weight loss without surgery effective?
Absolutely. Many people lose weight successfully with calorie control, regular exercise, and a doctor’s advice.
- What are the treatment options for weight loss through surgery?
- Gastric bypass, Gastric sleeve (sleeve gastrectomy), and adjustable gastric banding are the common types of bariatric surgery that are recommended for people with severe obesity.
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