What works best
- Create a small calorie deficit
- Eat slightly less than your body needs each day.
- Prioritize vegetables, fruit, eggs, chicken/fish, beans, yogurt, and whole grains.
- Reduce sugary drinks, sweets, fried foods, and frequent snacking.
- Walk every day
- Aim for 30–60 minutes of brisk walking most days.
- You can split it into 10–20 minute walks after meals.
- Do simple home strength exercises
3–4 times per week:- Squats — 10–15
- Push-ups (wall/knee versions are fine) — 8–15
- Lunges — 8–12 each leg
- Glute bridges — 12–20
- Plank — 20–45 seconds
- Eat enough protein
Protein helps you stay full and preserve muscle while losing weight. Include a protein source at each meal. - Sleep 7–9 hours
Poor sleep can make hunger and cravings harder to manage. - Be patient
A reasonable target for many people is roughly 0.25–0.75 kg (0.5–1.5 lb) of weight loss per week, though it varies.
Simple day
Breakfast: 2 eggs + whole-wheat roti + fruit
Lunch: Chicken/daal + vegetables + 1–2 roti
Snack: Yogurt or fruit
Dinner: Chicken/fish/daal + plenty of vegetables + a moderate portion of rice/roti
Activity: 30–45 min brisk walking + 10–15 min home exercises
