1. Drink water
Water is zero calories. Drink 1 litre of water for every 20 kg. Please make sure that you have water in sips and do not gulp down an entire lite in one go.
2. Avoid sugar completely
This is something which is absolutely necessary when it comes to weight loss. No sweets, no sugary colas, no processed food, no sauces and condiments.
3. Avoid deep-fried food
Deep-fried food has very high calories and if you have those kinds of food outside, they have saturated fat. This is really bad for your health and is a big hurdle for weight loss.
4. Increase in protein intake
Protein intake is a must. 1 gm of protein is a must for 1 kg of weight. Every meal should have protein in it. Especially breakfast. Drinking water aids in digesting the protein.
5. Cut down carbs
I avoid rice, bread as far as possible. I preferred rolled oats.6. Eat fruits and vegetables
The only vegetable I avoided was a potato. In fruits, you can have apples, pomegranate, papaya, raw guava. No bananas, mangoes, melons.
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| Exercise |
7. Exercise
Exercise enhances weight loss if done in the right way. I did not have time for that, so I will leave that area. Exercise without a proper diet will not help losing weight but a good diet without exercise will surely help lose weight. I was in the second category.
I believe in the best weight loss programme A calorie deficit is a must for weight loss. I was consuming around 1200–1500 calories per day. To achieve that I was replacing two meals with shakes and having one proper home-cooked lunch. That helped me achieve a calorie deficit and reach my goal month on month.
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