Weight loss refers to reducing excess body weight by losing fat through a healthy diet, regular physical activity, and lifestyle changes. It is usually needed when a person is overweight or obese and wants to improve overall health.
Healthy weight loss should be gradual and sustainable rather than quick or extreme.
Increased body fat
Feeling tired easily
Shortness of breath during activity
Joint or knee pain
Slow metabolism
Risk of lifestyle diseases
Drink 8–10 glasses of water daily
Eat meals at fixed times
Avoid late-night eating
Exercise for 30–45 minutes daily
Sleep at least 7–8 hours
Manage stress properly
Avoid sitting for long periods
• Eat small meals 5–6 times a day
• Do 45–60 minutes of walking, yoga, or exercise daily
• Drink at least 8–10 glasses of water every day
• Keep dinner light and eat 2–3 hours before bedtime
• Eat slowly and chew your food properly
• Use mustard, groundnut, or olive oil in limited quantity while cooking
Avoid consuming maida (refined flour) and besan-based foods, fried items (like puri, kachori, samosa), sweets, cakes, pastries, chocolates, cold drinks, packaged juices, sugar, white bread, pizza, burgers, momos, salty snacks, fast food, fried rice, noodles, overly oily and spicy food, alcohol, cigarettes, gutkha, and pan masala.
| Time / समय | Food Items / खाद्य पदार्थ | Quantity / मात्रा |
|---|---|---|
| 6:00 AM | Lukewarm Water + Lemon (½) + 1 tsp Honey OR Soaked Fenugreek Water | 1 Glass |
| सुबह 6:00 बजे | गुनगुना पानी + नींबू (½) + 1 चम्मच शहद या भिगोया मेथीदाना पानी | 1 गिलास |
| 7:00 AM | Green Tea / Lemon Tea (No Sugar) | 1 Cup |
| सुबह 7:00 बजे | ग्रीन टी / लेमन टी (बिना शक्कर) | 1 कप |
| 8:00–8:30 AM | Veg Dalia / Oats | 1 Bowl |
| सुबह नाश्ता | वेज दलिया / ओट्स | 1 कटोरी |
| Poha (Less Oil) | 1 Bowl | |
| पोहा (कम तेल) | 1 कटोरी | |
| Boiled Egg Whites | 2 | |
| उबले अंडे (सफेद भाग) | 2 | |
| Sprouted Moong / Chana | 1 Bowl | |
| अंकुरित मूंग / चना | 1 कटोरी | |
| Any Fruit (Apple/Papaya/Guava) | 100 gm | |
| कोई एक फल | 100 ग्राम | |
| 10:30 AM | Coconut Water / Buttermilk (No Salt) | 1 Glass |
| सुबह 10:30 बजे | नारियल पानी / छाछ | 1 गिलास |
| Cucumber / Carrot | 1 Plate | |
| खीरा / गाजर | 1 प्लेट | |
| 12:30–1:30 PM | Multigrain Roti | 1–2 |
| दोपहर का खाना | मल्टीग्रेन रोटी | 1–2 |
| Mixed Vegetable | 1 Bowl | |
| मिक्स सब्जी | 1 कटोरी | |
| Dal | 1 Bowl | |
| दाल | 1 कटोरी | |
| Salad | 1 Plate | |
| सलाद | 1 प्लेट | |
| Brown Rice (Optional) | ½ Bowl | |
| ब्राउन राइस | ½ कटोरी | |
| 4:00–5:00 PM | Green Tea | 1 Cup |
| शाम | ग्रीन टी | 1 कप |
| Roasted Chana / Makhana | 1 Handful | |
| भुना चना / मखाना | 1 मुट्ठी | |
| Boiled Corn / Sprouts | 1 Bowl | |
| उबला कॉर्न / स्प्राउट्स | 1 कटोरी | |
| 7:30–8:30 PM | Mixed Veg Soup | 1 Bowl |
| रात का खाना | मिक्स वेज सूप | 1 कटोरी |
| Paneer Bhurji / Tofu | 50–80 gm | |
| पनीर भुर्जी / टोफू | 50–80 ग्राम | |
| Salad | 1 Plate | |
| सलाद | 1 प्लेट | |
| Multigrain Roti | 1 | |
| मल्टीग्रेन रोटी | 1 |
