Sustainable Weight Loss: Simple Habits Over Crash Diets
Losing weight shouldn't mean eating less or giving up your favourite Indian meals. I focus on building sustainable habits that fit your real life, not temporary fixes that leave you feeling hungry.
Weight loss doesn't have to be complicated. This video covers simple, effective habits you can incorporate into your daily life, from lifestyle changes like walking to dietary tweaks like portion control.
Lasting change doesn't come from willpower alone; it comes from building a system that works for you. I focus on creating sustainable habits and practical plans, not just temporary diet charts.
If you're struggling to lose weight despite eating healthy, the cause might not be overeating. Underlying factors like hormones, stress, or poor sleep can play a significant role.
The key to health is not eating less, but eating right. A balanced diet prevents disease, supports digestion, and maintains both physical and mental well-being.
How do you track your fat loss progress? Don't just rely on the weighing scale. I explain four better parameters approved by the WHO, including inch loss and physical stamina, to measure your journey.
When should you not check your weight? I cover four specific times, like after a cheat meal or during your menstrual cycle, when the scale can be misleading. The best time is always on an empty stomach.
Hitting a weight loss plateau can be frustrating. In this video, I discuss the three biggest mistakes to avoid, such as taking stress or resorting to crash diets, and what to do instead.
Many people believe they can lose a kilo of fat in a few days, but that's a myth. I explain why rapid weight loss is usually just water or muscle loss, and why a slow, sustainable approach is healthier.
Are you gaining weight for surprising reasons? I discuss factors beyond diet, like lack of sleep, stress, and certain medications, that can contribute to unexpected weight gain.
What is the correct portion size? It depends on many factors like your gender, activity level, and health goals. I explain the concept of a balanced plate to help you understand portion control.
About Sustainable Weight Loss
Most people assume weight loss requires starving, but the real key is simply learning how to portion your plate. Instead of cutting out entire food groups, I focus on the 80/20 rule: eat balanced, nutrient-dense home-cooked meals 80% of the time, and enjoy your favorite treats without guilt the other 20%. This ensures you are not just losing weight, but also maintaining your energy levels and mood throughout the day.
Stop Relying on the Weighing Scale
Many of my clients in Delhi come to me stressed because the number on the scale hasn't moved after three days of dieting. Here is the truth: the scale only measures total weight, not fat loss. You might be losing fat and gaining muscle—which is excellent—but the scale won't show that. Instead, track your progress by how your clothes fit, your energy levels, and your ability to climb stairs without feeling winded.
The 'Shuddh Hindustani' Plate
You do not need fancy superfoods to lose weight. Your health is already in your kitchen.
- The 6-Color Concept: To ensure you are getting all your nutrients while in a calorie deficit, aim to include six colors in your meals daily (like tomatoes, carrots, dal, green veggies, beetroot, and curd). This keeps your immunity high and prevents hair fall or skin issues often caused by restrictive dieting.
- Portion Control: Don't skip meals. Divide your plate: one portion for rotis or rice, one for dal or protein, one for vegetables, and one for curd or salad. This keeps you full longer and stops sugar cravings.
- The Power of Swaps: Small changes work best. Swap white bread for bajra roti, or chips for roasted makhana. These small adjustments prevent the feeling of deprivation.
Why You Might Be Stuck
If you are following a healthy routine and still not seeing results, the cause is often deeper. It could be hormonal imbalances, stress levels, poor sleep, or even thyroid or PCOD issues. My goal is to look at the 'why' behind your weight gain rather than just handing you a generic diet chart. Whether you are in Mayur Vihar, Vivek Vihar, or Ashok Vihar, we can sit down and identify exactly what your body needs to reset its metabolism.
Similar work from other experts
Browse through Curated picks from other experts on mytribe
14
Sustainable Weight Loss & Nutrition Hacks
Sustainable Weight Loss: Realistic Habits for Life
31
Building Healthy Habits for Sustainable Weight Loss
Weight Loss That Lasts: Real Food, Real Results
19
Balanced Nutrition Plans for Sustainable Weight Loss
Sustainable Weight Loss Through The Ghar Ka Khana Method
More from One-Time Diet Consultation by Shipra Sehgal
More services by Shipra Sehgal