Weight loss does not equate to depriving oneself of food. Achieving sustainable weight loss involves embracing a healthy lifestyle and making informed dietary choices that ensure meals are nutritious, satisfying, and effective for losing weight. Dr. Pratayksha Bhardwaj, a dietitian and weight management specialist, has shared some natural strategies for weight loss with HT Lifestyle.

1. Eat more, not less

Incorporating fiber-rich foods such as salads, vegetables, fruits, whole grains, and legumes can help you feel fuller for extended periods, thereby minimizing the urge to snack between meals.

2. Protein-first meals

Protein is essential for boosting metabolism, building muscle, and promoting satiety. Include sources like eggs, lentils, lean meats, and dairy products to enhance the protein content of your diet.

3. Drink lots of water

Often, we confuse thirst with hunger. Ensuring adequate water intake supports digestion and can help alleviate feelings of hunger naturally.

4. Move more

Engaging in activities such as walking, dancing, or stretching can elevate metabolism and burn calories without the need for lengthy gym sessions.

5. Cut hidden sugars

Sugary drinks, processed foods, and refined carbohydrates can lead to weight gain and fatigue. Opt for natural sweeteners like honey or jaggery, but use them sparingly.

6. Stress management and prioritising sleep

Insufficient sleep and poor stress management can lead to hormonal imbalances that contribute to obesity. Aim for 7-8 hours of sleep and incorporate relaxation techniques such as meditation and pranayama.

7. Mindful eating over dieting

Pay attention to your body’s signals, eat when hungry, stop when satisfied, and steer clear of emotional eating.

Successful weight loss is about achieving balance without imposing strict limitations. By adopting the right habits, you can lose weight without experiencing forced deprivation of energy.

Read Also: Managing Stress? Nutritionist Recommends These Superfoods for Cortisol Control

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