Be in a healthy weight helps you to maintain body shape and glowing skin. It also protects you from obesity-related problems, diabetes, high blood pressure, and cardiovascular diseases. It also helps you to feel good about yourself and makes you a very energetic person in your whole life.

There is a definite ratio of weight and length for your particular age. If you exceed that ratio you will become more obese. And if you inceed that ratio you will become underweight. So please consider these things when you are going to weight loss.


Drink more water.

Water helps in weight loss by suppressing your appetite and increasing the metabolism.

Water also helps to remove waste from your body. It is good to drink 2 liters of water every day.

Eat less added sugar.

Sugar is a carbohydrate that gives us energy but too much sugar can lead to weight gain and other problems like diabetes mellitus.

Added sugars are not like natural sugar that is seen in fruits and vegetables naturally.

Examples of added sugars are

  • white sugar

  • high fructose corn syrup

  • maple syrup, honey

  • fruit juice

  • coconut sugar

  • cookies

  • candies

  • icecreams

  • chocolates, etc.

Examples of natural sugars are

  • fruits (fructose)

  • vegetables

  • milk (lactose).

Reduce the amount of highly processed foods.

Processed foods contain lots of added sugar, fats, and salts. It contains refined carbohydrates that lack nutrients and fibers.

Examples of processed foods:

  • canned foods

  • sugary yogurts

  • fruit juices

  • white bread

  • potato chips, etc.

Eat less refined carbs and finely milled carbs.

There is no need to cut off the carbohydrates from your diet. You can eat the right carbs in the right amount in a right and balanced way. You are not allowed to eat refined carbs during a weight loss program because these carbs are not whole foods. They are processed and didn't contain enough fibers. Also, it can lead to raise the blood glucose levels.

Whole carbs that should eat :

  • Whole fruits

  • Vegetables

  • Beans or legumes

  • Grains

Eat enough fibre, fruits, and vegetables

Soluble fibers help you to lose weight by keeping you healthy and loses your fat by reducing the appetite and keeps you fuller for a longer time.

Examples of soluble fibers;

  • Oats

  • Flaxseeds

  • Barley

  • avocados

  • sunflower seeds

  • carrot

  • apples

Eat enough protein everyday

Eating protein throughout the day helps you to be fuller for longer and also helps to manage cravings and mindless snacking. You can have a quarter plate of protein with every single meal. Adequate protein in your diet helps to be energetic throughout the day.

Examples of protein:

  • Milk

  • egg

  • Almonds

  • Lentils

  • Quinoa

  • Turkey

  • Red meat

  • Chickpeas

  • Chicken breast

  • Beef

Sleep at least 7 hours a day

A man should sleep 7-8 hours a day to maintain his health. When you have less sleep CNS will produce ghrelin, which tells you to eat and gain more weight. On the other hand, if you have more sleep CNS will produce leptin which tells you to stop eating and this helps to lose weight.

Track your progress.

Every week you should look after the body and see whether you got any changes or not.

If yes it will make you happier and promote your mind to concentrate on your diet plan.

If there is no change or any better result in your body, it's time to see a doctor. It could because any hormonal issues such as hypothyroidism or PCOS can make weight loss harder.

Reduce stress levels.

You can notice that if your angry or stress mode is on, you will continuously busy eating and that makes you gain weight. Scientifically it says that during stress your body produces glucocorticoids that stimulate appetites.

Also, stress can cause eating fast food, sleeping less, skipping meals, less exercising.

These factors lead to gain weight.


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