How to Lose Weight?

Losing weight effectively and safely requires a combination of healthy eating, regular physical activity, and consistency. Here's a simple and realistic guide to get you started:

✅ Step-by-Step Guide to Lose Weight 1. 🍽️ Change Your Diet (Not Starve!) Focus on quality, not just calories. Eat more: 

 ✅ Vegetables (spinach, broccoli, carrots, etc.) 

 ✅ Fruits (berries, apples, bananas in moderation) 

 ✅ Lean proteins (eggs, chicken breast, beans, lentils) 

 ✅ Healthy fats (nuts, olive oil, avocado) 

 ✅ Whole grains (brown rice, oats, whole wheat) Avoid or reduce: 

 ❌ Sugary drinks (soda, sweetened tea) 

 ❌ White bread, pasta, and processed carbs

 ❌ Fried or fast food 

 ❌ Sweets and packaged snacks Pro tip: Try intermittent fasting (like 16:8) — eat only in an 8-hour window, fast for 16 hours. 

2. 🏃‍♂️ Move Your Body Every Day No need for the gym at first. Just move! Type Example Time 

 🥾 Walking 30–60 min/day Daily 

🧘 Yoga or stretching 15–20 min 3–4x/week

 🏋️ Strength training Bodyweight (push-ups, squats) 2–3x/week 

🕺 Fun activity Dance, hike, bike Anything you enjoy!

3. 🧂 Watch Your Portions & Snacking Use smaller plates Don’t eat while watching TV or scrolling Drink water before meals Try this trick: Half plate veggies Quarter plate protein Quarter plate carbs 

4. 💤 Sleep & Stress Matter Too Sleep 7–9 hours per night Avoid stress eating — find other ways to relax (e.g., walking, journaling) 

5. 💧 Stay Hydrated Drink at least 8 glasses (2 liters) of water daily Sometimes thirst feels like hunger!

💡 Realistic Weight Loss Rate Healthy weight loss: 0.5 – 1 kg (1 – 2 lbs) per week That’s 2 – 4 kg (4 – 8 lbs) per month if consistent