Losing weight quickly can be tempting, but fast weight loss is often not sustainable and can be unhealthy if done improperly. Let us look into the ideal weight-loss meal for all ages.

Meal intake Strategies

• Intermittent fasting: Try 16:8 (fast 16 hours, eat in an 8-hour window).
• Portion control: Use smaller plates, fill half with vegetables.
• Eating slowly gives your body time to feel full.
• Don’t eat late at night. Stop eating 2–3 hours before bed. Preferably not after 8pm.

Balanced Nutrition

• Reduce refined carbs & sugar: Reduce bread, rice, pasta, sweets, and sugary drinks.
• Increase protein & fibre: Eggs, fish, chicken, lentils, leafy greens, vegetables, Millets, Roti.
• Stay hydrated: Drink 2–3 litres of water per day; sometimes thirst feels like hunger. Avoid eating when you are thirsty.
• Avoid processed foods. Stick to whole, natural foods.
• Limit salt intake. Too much salt causes water retention.

Exercise daily

• Cardio: Walking, Jogging, Cycling, and Swimming (30–45 min/day).
• Strength: Lifts weights or do bodyweight exercises 3–4 times/week to preserve Muscle.

Change your Lifestyle

• Sleep 7–8 hours: Poor sleep increases hunger hormones.
• Manage Stress: Stress can trigger overeating.

Caution

• Extreme calorie restriction, fad diets, or over-exercising can cause nutrient deficiencies, muscle loss, or health issues.
• Healthy rate: 0.5–1 kg/week for long-term success.
• Consult a doctor before starting any major diet or exercise change, especially if you have health conditions.