Weight Management Program

While we do not recommend you to cut out carbs or fats from your diet and only eat proteins (because you need all three of these macronutrients), you should definitely increase the protein content in your daily diet.

Why? Because of three reasons.

One, your body expends a large amount of energy to digest proteins (as they are quite complex), therefore, boosting your metabolism by almost 80 – 100 calories per day.

Two, proteins are the building blocks of muscles. So increasing your protein intake will build your muscles, which again boosts your basal metabolism rate (since muscles consume a lot of energy throughout the day).

Three, proteins fill up your stomach very fast. So having more of it can help you reduce your overall calorie intake.

2- Avoid processed foods.

Processed foods are packed with salts and other additives that make us crave them more once we eat them.

In fact, potato chip companies have a term for this phenomenon. It’s called the bliss point, which means the food contains the perfect balance of salt and sugar in it to make you eat it non-stop.

Haven’t you wondered why it is impossible to stop eating Doritos until you finish the entire packet? This is the reason behind it.

3- Eat more fruits and vegetables

Fruits and vegetables are packed with soluble and insoluble fibers that fill up our stomach fast but don’t add many calories to our body. And since they are mostly made of natural sugars, they take care of our daily carb requirement pretty well too.

Just remember: Juicing a fruit removes the nutritious fibers and leaves behind only a glass of flavored sugar water. So have whole fruits, instead.

4- Eat more whole foods

Whole foods are described as anything that has undergone minimum to no processing from farm to your plate. Like wholegrain bread. And eating more of these types of foods is good for you because they fill you up faster, thus restricting your calorie intake.

5- Get rid of unhealthy food at home and stock your pantry with fresh and healthy food.

It’s a psychological thing!

If you have food close at hand, you will always reach for it when you are hungry, regardless of whether it is healthy or unhealthy.

So do yourself a favor and get rid of the unhealthy things stocked up in your cupboards and keep only fresh and healthy foods close at hand so that when you are hungry, you have no choice but to eat what you have in stock

6- Reduce your sugar intake.

You would think this advice would have sunken in by now given the fact that diabetes and metabolic diseases have been on the rise since the last few decades. But in reality, it is very difficult to wean ourselves off sugar since most of the food and drinks we consume day-to-day are rich in sugars of all kinds, which we are unknowingly addicted to.

So here’s our advise for you: Start small. Take baby steps and reduce your sugar intake first in your daily glass of fruit juice (since it is already sugary), then your bread, and finally everything else.

Before long your tongue will get accustomed to the natural sugar contained in all foods and you will stop craving for a sugar hit.

7- Drink a glass of water before every meal.

Your stomach does not have an endless capacity. So drink a glass of water before your meal to fill it up partly before you start eating. This way you will end up feeling full faster and reduce your overall calorie intake.

8- Drink coffee without sugar.

While it will taste like piss water, in the beginning, you will get used to the taste of coffee without sugar soon enough. And there are two reasons why you should do that.

One, coffee is chock-full of antioxidants and beneficial compounds that are known to help you lose weight, and which become masked by the ill-effects of sugar on your body.

Two, caffeine boosts your metabolism by 3 – 11% if it is not hampered by the fattening effect of sugar.

9- Avoid sports drinks.

You may think sports drinks are good for your health, but that is not true. Why? Because other than electrolytes these drinks are packed with sugars to get you addicted to them so the companies can sell you more bottles over time.

So stay off the sports drinks and drink coconut water instead to hydrate yourself after a strenuous game or workout session.

10- Don’t eat refined carbs.

All carbs are not bad for your health. But refined carbs definitely are.

This is because these products, like white bread, white flour, and pasta, lose all their beneficial nutrients and fiber content during the manufacturing process, thus leaving you with a plate full of diabetes-inducing food.

So stay off refined carbs and you will be good to go!

11- Try intermittent fasting.

There are various types of intermittent fasting. And one such type is fasting for 12 – 18 hours between meals during a set time of the day.

And since we sleep for almost 8 hours every day, smart intermittent fasters tend to place this fasting period during the night by eating an early dinner by 6 o’clock and then breaking their fast at 8 o’clock the next morning.

This technique might be difficult for your in the beginning if you are not used to fasting (unlike us Indians), but with time your body will adjust to this pattern and stop causing hunger pangs during your fasting period.

12- Drink green tea.

Like unsweetened coffee, green tea (without sugar) has proven weight-loss benefits. So have at least one cup every day to boost your weight loss efforts.

And since it calms your body, we recommend you do this ritual at the end of your workday!

13- Eat on small plates.

This is a psychological hack that tricks your mind into believing that you are eating a larger portion size than you actually are. And since most people are too lazy to go for a refill, it also trains your body to eat less over time.

14- Chew slowly.

Your stomach signals your brain that you are full only after 20 minutes from the time you start eating your meal. So chew slowly so that your body has enough time to stop you from overeating.

15- Know your body’s cues of being full.

When you are full, your body sends you some cues to stop eating. These include breathing deeply suddenly, pausing suddenly between bites, and shifting in your seat to be more comfortable.

So be mindful of your body’s cues and stop eating once you know you are full. You will lose a lot of weight that way.