Richa Nimeshwari
Losing weight is not easy as it sounds and Lockdown has only made things worse. If you are one of those who have gained weight and are unable to fit into your pre-loved old clothes, then it is high time you take charge of your health before it is too late.
Increased weight can not only make you prone to diseases like heart diseases, diabetes, etc. but also lower your self-confidence! Are you tired of starving for long durations, eating less, and are done with doing those yoyo dieting trends??
Then stop abusing your body and your mind by doing wrong practices. All you need is to focus a little more on your body. Start eating in a balanced way, do daily workouts and you will start seeing changes in your body.
We have asked a certified dietitian, Miss Richa, to give tips on how to lose weight fast at home. This will not just help you shed those extra kilos but also make you feel healthy inside and out.
Bonus at the end! Don’t Miss it!
Table of Contents
10 Tips on How To Lose Weight Fast
1. A Balanced Diet to Lose Weight Fast
You cannot reduce weight by eating unhealthy meals. So here are some quick tips to manage a balanced diet.
- Replace simple carbs with complex carbs; for example- replace white rice with brown rice and wheat roti with multigrain roti etc.
- Fats are a very essential part of a healthy diet, try to include good fats in your diet. For example- white butter, olive oil, ghee, cold-pressed oil, Nuts & seeds, etc.
- Include micro and macronutrients in your diet. Consume seasonal fruits and vegetables.
2. Do not skip meals to Lose Weight Fast
If you think that if you eat less or skip meals then only you will lose more weight, then you are wrong.
If you skip meals then you will binge on the next meal. So do not skip your meals. All 3 major meals and 3 minor meals are very important to manage insulin levels in the body. Insulin helps in regulating blood sugar levels. Low blood sugar levels in the body can make a person feel irritable, tired, and confused. During this time, the body begins to produce more cortisols-stress hormones in the body making us feel stressed, angry, and hungry!
Another reason why you should not skip meals is that it can slow down metabolism which can cause weight gain thereby making it difficult to lose weight.
3. Avoid Junk food to Lose Weight Fast
Junk food has no nutritional value and does more harm than good. Eliminating junk food can significantly reduce the amount of calories you consume each day.
French fries and potato chips have been linked to weight gain. Study has found that potato chips may contribute to more weight gain than any other foods.
Instead have whole foods like boiled potatoes to satisfy your cravings.
Junk foods have addictive qualities and have sugar and fat as the primary constituents.
Learn more about food cravings and deficiencies here!
4. Increase protein intake to Lose Weight Fast
Protein is the most important nutrient for weight loss and a healthier body. It helps in improving metabolism and decreases appetite.
Protein helps in making you feel full for longer. So you will not overeat or crave food. Proteins improve metabolism and help in weight loss. You need 1 gram of protein per kg body weight every day. ( If your weight is 80 kilograms then add 80 grams of protein in diet per day)
It’s good if you start your day with proteins. Include protein in your breakfast. For example, you can include Eggs, sprouts, lentils, paneer, etc.
5. Consume fresh fruits & vegetables to Lose Weight Fast
Fruits and vegetables are loaded with nutrients & antioxidants. Also fresh fruits and veggies have more water and fiber in it, which adds volume to your food. So you can eat the same amount but with less calories.
Some tips to consume more vegetable in diet:
- Take 1 bowl of salad with your meals
- Make stuffed vegetable Rotis or add it to rice.
- Make fruit or vegetable raita etc.
6. Limit Sugar & Salt Intake to Lose Weight Fast
Trust me, this is literally the fastest way to lose weight. 90% of everything that you eat contains sugar & salt which increases your sugar intake and you will keep gaining weight. Also if your salt consumption is high then it’s little difficult for you to reduce weight. Because salt create water retention and you feel heaviness & puffiness in body all the time.
It’s advised to take salt less than a teaspoon per day and sugar 6 teaspoons a day. Try to limit your sugar and salt consumption to hasten weight loss.
7. Increase water intake to Lose Weight Fast
Water is naturally calorie-free so you can consume as much as you want. Make the habit of drinking water whenever you are thirsty or hungry. It will help you curb your hunger pangs and you will consume less.
Water also helps in flushing out toxins from body. It has so many health benefits.
- Drink 3-4 liters of water every day
- Carry your water bottle if you go out.
8. Drink Green tea to Lose Weight
Green Tea is one of the best health drinks. This healthy beverage is loaded with antioxidants called catechin which can help boost metabolism and aid weight loss.
Drinking 3-4 cups of green tea will help in weight loss. Drink green tea after breakfast and lunch as it will increase the metabolism process.
Green tea extract has been linked to fat burning during exercise.
9. 45 minutes Daily Exercise to Lose Weight Fast
Early morning exercise boosts your metabolism by warming up your digestive system, helping nutrients move and metabolize carbs and fats quickly. If you want to reduce that extra flab then cardio is very helpful.
Make your 45 min workout routine that you can easily do as given below:
- Cycling, swimming, running, skipping rope, brisk walking, spot jogging at home.
- You can also heat up your calorie-burning process by adding some intense flour workouts like- Burpees, Push-ups, sit-ups, planks, squats and weight training, etc.
10. 9 Hours of Sound Sleep in Night to Lose Weight Fast
A rested body functions better and you will be surprised to know how many calories you burn while sleeping. You’re probably thinking that the answer is “not many” but your body is at work using energy even when you’re at rest. Its recommended to take 8-9 hours sound sleep in night.
As you know stress is also a reason for weight gain. Most people binge eat or smoke when they’re stressed and that does not do good to your body. So take 9 hours good sound sleep to manage stress and weight.
If you find difficulty in sleeping then try these tips to improve sleep quality-
- Drink chamomile tea- it will calm your mind and improve your sleep
- Wash your feet with cold water- it reduces the stress from your body and relaxes your mind.
- Massage your head with Luke warm oil, it improves the blood circulation in the brain and you will sleep easily.
- Avoid the use of screens (TV, laptops & mobile) in bed.
Healthy Grocery list to Buy on Budget
Sample Diet Plan for Weight Loss
| Timings | Diet Plan |
| On Rising | 1 Glass Luke Warm Water with 1 tbsp Apple Cider Vinegar ( 3-4 Soaked Almond ) |
| Breakfast | 1 bowl Boiled Moong Sprouts or 1 bowl oatmeal with fruits or 1 Besan Chilla with green chutney |
| Mid-Morning | 1 Glass Lemon Water with Chia Seeds |
| Lunch | 2 Sorghum(Millet)(Jowar) Roti with any Cooked Vegetable(No Potato) or 2-3 idli with 1 bowl Sambhar+1 bowl Cucumber & carrot salad |
| Evening Snacks | 1 Cup Green Tea 1 Handful roasted Makhana or Roasted Chana |
| Dinner | 1 Bowl Grilled Vegetables with Grilled Paneer/Tofu(150gms) with Soup (OR) 1 Plate Vegetable Khichdi with Soup |
| Post Dinner | 1 Cup Chamomile Tea |
If you are looking for the recipe of Khichadi, checkout Ayurveda Khichdi cleanse.
Takeaway
- Include all food groups in your plate in proper portion size.
- Do not skip any meal, all 3 major & minor meals are essential for weight loss.
- Avoid eating junk food & processed food; these are just additional calories without any nutritional value.
- Consume 1 gram protein per kg body weight per day.
- Limit your sugar & salt intake to avoid a spike in insulin levels and water retention in the body.
- Green tea has many beneficial qualities. Consume 3-4 cups a day.
- Consume 3-4 liters of water every day, to crab your hunger pangs.
- Maintain a 45 minutes daily workout routine with a combination workout.
- Sleep is very much an underrated thing. Take 9 hours of good night’s sleep for weight reduction.
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Superbly written , useful and handy . Details of the diet breakdown is what I really appreciated.
This article is amazing and so informative for everyone out there trying to lose weight
With changing life style n eating habits it’s thought to reduce weight so I would definitely try this one as who doesn’t want to be for n slim.thanks for sharing it.
I like this article about weight management.it is important to stay fit and healthy at the same time n this article contains all the perfect details n plan for weight reduction superb one
Woah. The article is really amazing and so nice. Got so much to know about the proper diet , exercise , what should be intake or what not, how to lose weight. You shared so many tips that are helpful. It is so well-explained and in detail. The article is really valuable. Thank you for sharing.
I loved how you included the sample diet plan in the end for an idea of a balanced meal. Great pointers there to include in our daily life to lose weight
Amazing article written by Richa Mam, well explained everything things for weightlose and healthy diet plan.
I guess from last 1 year during lockdown we all have gained some amount of weight. Because of less active routein and unhealthy intake. So these tips are definitely help everyone to reduce weight at home.
Thanks for sharing this blog. ❤️❤️
Wow this is very helpful article…will try follow this steps well explained!!!
Wow really helpful thanks for sharing will try to follow this steps!!!
All the mention tips , points are really useful! Especially I agree on 45 minutes daily walk , exercise! I have seen that walking continuosly helped me a lot with my weight loss process. Thank you so much for sharing the diet plan. I will be looking forward for more informative posts❤️❤️
The way you explained each and every point is very helpful and also now I have a proper idea of what to have and what not to have in order to maintain a healthy lifestyle and also for having a healthy body….lockdown was the worst phase for me as it effected my sleeping schedule and food habits very badly but due to gods grace I am back to my old track… Green tea,oats,drinking enough water,exercise and proper sleep are already there in my daily routine
I am always fan of Richa’s articles and so this article is no different. Its not just informative but the tips shared here to a great extent are easy to follow in daily life
Who doesn’t love a good article on losing / maintains weight . It’s a really nice written article . Thanks for sharing such amazing information with us .
The blog was awesome….and special thanks to you for the diet plan……i really needed it.
This post arrived in right time. Iam looking for a weight-loss diet plan which I can do it easily and consistently. And all the tips are really effective for a good weightloss program. Thank you for sharing
Sleep.and exercise are underrated tools to stay healthy and to lose fat! Great article
This post is really helpful and informative for me because i am looking for a good and healthy diet plan will start all these from tomorrow itself thanks for such a valuable post❤️❤️❤️
Richaaaaa, you’ve done the best job . amazing
Wow thanks for sharing these tips and tricks darl. Ive been struggling with weight loss for sooo long. But ill definitely follow thos diet plan now.
I like the fact that this article has captured the right information in the most simple and doable way. People like me who are hesitant about getting into a strict regime would not get shoes away from following this recommendation here. It was indeed a good read
Omg. Life savor post!!! I simply love the way you bring all the facts here. Very helpful post. People think intermittent fasting can lead them to loose fast but that’s not the case and sleeping issues also plays an important role. I love the diet chart you have given. Simply amazing
Amazing topic.. absolutely was amazing….and special thanks for the diet plan at the end.. Lord knows i really needed it. !!
Just what we need at times like these…the pandemic has again made us work from home, it’s very difficult to avoid binging…I ll definitely adopt the sample diet as I really don’t want to put in those extra kilos❤️❤️Thanks for sharing buddy!!
Wow such a detailed explanation. This will be very help for me personally in my weight loss journey. I have been doing many things wrong from skipping meal to eating junk food and not drinking enough water. Thank you for sharing such a beneficial information ❤️
Such a well written article. I hope this will be helpful in my postpartum weightloss journey. I have been doing many things out of these but the one I am skipping is water intake and protein intake. Will have to focus of that too
Woww this was such a well detailed diet plan Really found it helpful and got good tips❤️
From Grocery list to 45 minutes exercise Richa have covered every thing, I like the fact where it is written healthy fats are important as a lot of stops consuming that first
Wowww much needed information !!! So useful article as always thankuu ma’am for sharing this between us ❤️
This is detailed diet plan on weight lose, you have cleared few myths also about lose weight like not to skip meals and 9 hours of sleep. Really helpful
Health is obviously the positive state of physical and mental well being ..!! Thus article elaborates almost everything useful for maintaining good health and diet plans…!! So much useful since it gives a keen insight to a proper duet plan to be followed..
Woww this was such a well detailed diet plan Really found it helpful and got good tips . Ill definitely follow thos diet plan now.
This is such a well written blog, ty for sharing the sample diet plan, a Balanced diet, exercise is the key I have put on some weight will follow this tips.
I needed this article so so much. I am trying to lose weight since a few months now and will definitely follow the points in the article ❤️
Wow this is amazing thnx for sharing this diet plan. I really need this❤️
Oh wow i have tried so many diets but little results definitely need to follow this diet see the results thank you for your amazing share
These tips are perfect now that the gyms are closed . ❤️
Love the meal plan have been searching for a one, I will definitely give it a try! Thanks for sharing this valuable information!
Lovethe meal plan . And all options are very useful to maintain or lower the weight
Very detailed information and very well written . Thank you for the diet plan
Very good articles
All options are very useful.
All options are very useful
Love the way u explained all
This is such a helpful article. Thank you for sharing..
Such a helpful article..plz write an article for weight gainer too.
This article is every much useful. There are so many things which we don’t know. This article has enriched my knowledge a lot. Thanks for posting this.
Great article. I even saved the meal plan. Have started following most things mentioned here already. Need to make a few more changes. Its just a healthy lifestyle. Nothing much has to be thought about it. Its not even difficult. I am enjoying eating right n working out
Amazing. Very detailed explanation given about diet plans.