The world wants an easy solution when it comes to weight loss. To achieve this, one must understand how to lose weight. The most common answer would be to lose more calories than you consume.

This will create a caloric deficit, whereby no extra calories will be stored as fat, leading to weight loss. However, to lose weight you need to plan your routine carefully. Focus on improving your lifestyle, and the results will start to show.

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14 easy tips to lose weight

It is a common misconception that to lose weight you need to make major changes in your routine. Simple lifestyle changes in everyday life can also help you lose weight. Follow these 14 weight loss tips to start your fitness journey.

#1 Choose home cooked food instead of outside food

The benefits of eating home cooked food cannot be stressed enough. Research shows that people who eat home-cooked meals five or more days a week live healthier lives than those who don’t.

While we’re not suggesting eliminating your social life entirely, saying no to every other opportunity to eat out will cut your consumption of processed foods, sugar and oil by almost 50%.

#2 Maintain a Food Diary

Studies have shown that awareness of what one eats helps maintain their food portions. Keeping a food diary can play an important role in ensuring this.

It helps keep track of the calories you consume, and in the process, helps you understand what you should and shouldn’t be eating. To keep up with your calorie budget, a food diary can also help you plan your meals.

#3 Start your day with a heavy breakfast

Data from an analysis of people’s eating patterns around the world shows that people who eat power breakfasts tend to lose weight faster.

When you have breakfast, you activate the thermogenesis process and thus, stimulate your metabolism. In addition, studies have shown that eating breakfast in the morning increases your metabolism more than eating the same meal in the evening.

#4 Fill your pantry with healthy food

Eating healthy at all times can also play a major role in weight loss. With only healthy foods in your pantry, you can snack on them whenever you feel hungry. This way you do not consume unhealthy food, and it goes a long way in preventing unnecessary weight gain.

#5 Increase your physical activity with daily activities

Work on as many daily chores as possible. It can be as simple as watering the plants or as intense as building your own tree house. The idea here is to use your hands and feet to engage in a physical activity that has a well-defined goal.

Doing these things also releases endorphins that boost your mood, as well as help you burn calories.

#6 Eat healthy snacks before the party

The food you eat at parties as well as the alcohol you drink can be a major reason for weight gain. The combination of oily food and alcoholic or sugary drinks is considered unhealthy.

Eating a healthy salad before going to a party can help you feel full faster, which can help you avoid consuming unhealthy food after you go there. This lowers your caloric intake, and in turn, helps you lose weight.

#7 Small plates lead to smaller meals

Psychologically, you feel as though the food has gone down if you ate from a bigger plate. Make your mind feel full by eating smaller plates and reduce the chances of overeating.

#8 Take the stairs instead of the elevator

While taking the elevator may seem a lot easier to do than the stairs, it’s not healthy. Start with just one or two floors and then work your way up a full flight of stairs at the end. This way you can burn calories on a daily basis, on the way to work or at home.

#9 Say no to late night TV

man drinking water

Watching TV late at night delays your sleep and activates brain cells, leading to midnight hunger. Turning down the TV late at night can help prevent this. In addition, lack of sleep can indirectly cause weight gain.

#10 Drink more and more water

People sit on the mistake of mistaking their thirst for hunger, due to which they eat more than they need. Staying hydrated throughout the day can help in this case. The next time you think you’re hungry, first ask yourself if you’re thirsty, and then decide whether you want to eat a meal or a glass of water will suffice.

#11 Eat your food slowly

It takes about 20 minutes for your stomach to signal to the brain that it is full. If you chew your food faster than this, you can eat twice as much as your stomach can. Chewing your food slowly will help reduce the amount of food you eat and ultimately lead to weight loss.

#12 Eat more fruit

While they are low in calories, fruits are rich in vitamins, fiber and many other nutrients, making them the perfect food for weight loss. The high fiber content makes you feel full faster, and prevents you from overeating. Thus, fruits are commonly associated with natural weight loss. Snack on fruits in between meals and see what wonders they can do.

#13 Increase your protein intake

Include a good quality protein source at every meal. It will help in building stamina, strengthen your body and boost metabolism. The right amount of protein in your diet is known to help in weight loss as well.

#14 Cut back on added sugar

According to several studies, excess sugar increases the risk of obesity as well as other lifestyle disorders such as type 2 diabetes and heart diseases. An easy way to lose weight is to consume less sugar. Reading the labels of the foods you buy is one way to do this, as even some so-called healthy foods contain a good amount of sugar.

weight loss at home

Although it was popularly believed that it is difficult to lose weight at home, this does not have to be true. The right kind of diet plan and workout routine is important here. It is said that 80% diet and 20% exercise are responsible for weight loss. The right focus on proper meal planning can also help you lose weight at home without exercise.

1200 Calorie Diet Plan

A proper diet is vital to your weight loss journey, with or without exercise. However, if one chooses to lose weight without a workout routine, it becomes even more important to follow the right diet chart.

To give you a better idea on how to plan your diet, we have put together a 1200 Calorie Diet Plan. That said, dietary needs vary from person to person. Consult a nutritionist to understand what type of plan works best for you based on your needs and health conditions.

Time Meal
6:00 am lukewarm lemonade (2 glasses)

ground flax seeds (1 tbsp, ground)

8:00 am Vegetable Poha (1 bowl)

Skim yogurt (1 bowl)

10:30 AM Watermelon (2 cups, chopped)
1:55 pm Mix Vegetable Salad (1 bowl)
2:00 pm Whole wheat roti (1 roti/chapati)

Paneer Onion Tomato Bhurji (1 bowl)

Skim yogurt (1 bowl)

3:30 pm Unsweetened tea (1 cup)
4:00 pm Sprouted Moong and Chana Chaat (1 bowl)
8:00 pm Boiled Mix Vegetable Salad (1 bowl)
8:05 pm Whole wheat roti (1 roti/chapati)

Spinach Moong Dal (2 bowls)

10:00 PM Skimmed milk (1 cup)
  • Start your day at 6:00 am with two glasses of lukewarm lemon water. Take a spoonful of ground flaxseed to go with lemonade.
  • Wait a few hours before having breakfast. Eat a bowl of vegetable poha along with a bowl of skimmed curd.
  • Have breakfast in the form of 2 cups of chopped watermelon. Fresh fruits are an essential part of any healthy diet, and can aid in weight loss.
  • Eat a bowl of mixed vegetable salad a few minutes before going to lunch.
  • At 2 pm, take a bowl of skim curd and a bowl of Paneer Onion Tomato Bhurji. With this you can have whole wheat roti or chapati.
  • Drink a cup of tea without sugar at around 3.30 pm.
  • In the evening, snack on a bowl of sprouted moong and chana chaat.
  • Just like a salad before lunch, eat a bowl of boiled mixed vegetable salad a few minutes before dinner.
  • For the last big meal of the day, have two bowls of palak moong dal with whole wheat roti or chapati.
  • End your day with a cup of skim milk.

The key to a good weight loss diet is to make sure your meals are balanced. While it’s important to make sure you’re burning more calories than you consume, you also need to include all the nutrients you need to lead a healthy life.

While this 1200 calorie a day diet plan will serve you well, you can also find a diet plan that you can follow in a week Here,

easy home exercises for weight loss

A common problem among a large section of the working classes seems to be the inability to exercise on a daily basis. The main reason for this is the lack of time to go to the gym.

However, one can always choose a workout routine that does not require any gym equipment. This full-body workout is one that can be completed completely at home without the need of any gym based equipment.

weight loss while traveling

It is common for people to let their hair fall out during the holidays. In the process, they also leave behind their healthy lifestyle.

While it may seem okay to take a few days off from your normal healthy routine, it can negatively impact your weight loss journey. Senior Nutritionist, Dr. Priyanka Marakini, gives you some tips that you can follow to maintain your routine while on vacation.

make healthy eating interesting

A common problem among people that makes it difficult to lose weight is the inability to follow a healthy diet. It is often viewed as monotonous or boring, especially in comparison to some unhealthy foods.

An easy way to fix this problem is to make small changes to the healthy foods you eat to make them more ‘fun’. Alpa Momaya, HealthifyMe Senior Nutritionist, has 5 tips for making your healthy meals interesting.

The weight loss journey may not be as straightforward as it seems in theory. Lifestyle changes contribute a lot in achieving a desired result. That said, it is ideal to aim to lose weight naturally without using supplements.

Following the 14 simple tips we’ve put together will make a huge difference in getting you started. Put your best foot forward, and start your fitness journey today.

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