The year is about to end and Christmas is just around the corner. We all want to look our best in those lovely Christmas Instagram posts but one thing that bothers us is excess unwanted fat. We all want to lose weight fast but is it healthy and sustainable? weight loss It’s not about crash diets or shortcuts; It is about adopting sustainable lifestyle habits that help maintain overall health. So, we contacted experts Dr Prachi Mhaskar, an Ayurveda and nutrition consultant, and DT Reshma Nakate, a clinical nutritionist, to share practical tips to help you achieve lasting results. Here’s what you can do to lose weight!

Physical activity is the cornerstone of weight loss. Dr. Mhaskar shares that at least 150 minutes of exercise per week is essential, focusing on aerobic activities like brisk walking, cycling or swimming. These not only burn calories but also improve heart health.

Meanwhile, DT Nakate shared that consistency in workouts matters. She suggests that planning your exercise routine in advance can help you stay on track. Involve friends or family for added motivation and accountability.

A healthy diet forms the foundation of any weight loss journey. Both experts share that a nutrient-dense, balanced diet that’s high in protein and fiber while low in carbohydrates and added sugars will help you lose weight.

– Early morning: Start with detox water like cumin (jeera) or coriander (dhania) water to kickstart metabolism.

– Breakfast: Protein-rich, choose options like sprouted moong salad or moong dal cheela.

– Include whole grains like brown rice or millet bhakali along with plenty of salad in lunch.

– Evening snack: Choose healthy options like roasted makhana, a handful of gram or fresh fruits.

– Dinner: Keep it light with vegetable soup, dal or roasted vegetables.

DT Nakate explains the importance of portion control and maintaining a calorie deficit without compromising on nutrition. She recommends including fresh, local vegetables and fruits and avoiding refined foods like cakes, processed snacks and sugary drinks. Protein sources such as lean meat, eggs, cheese, tofu and pulses are excellent for muscle repair and satiety.

Avoid fad diets: Frequent diets often lead to nutrient deficiencies and weight gain. Instead, focus on building habits that are sustainable over time.

Identify bad habits: DT Nakate suggests considering and gradually changing behaviors like frequent eating out, irregular meal times and inadequate sleep.

Hydration matters: Drinking enough water throughout the day aids digestion and curbs unnecessary snacking.

Limit alcohol: Alcohol is high in empty calories and can hinder fat loss. Dr. Mhaskar and D.T. Nakate recommends reducing alcohol consumption to maximize your progress.

Sleep and stress management play important roles in weight management. Lack of sleep disrupts hunger hormones, leading to the tendency to overeat. Aim for 7-8 hours of quality sleep each night.

Chronic stress can trigger emotional eating, derailing your weight loss efforts. Practices like yoga, meditation and deep breathing help manage stress effectively. “Enjoy the process and see how much your body loves you,” says DT Nakate.

Setting realistic goals and acknowledging small accomplishments can boost motivation. Whether it’s fitting into an old outfit or feeling more energetic, celebrating these milestones keeps the journey enjoyable.

Including friends and family in your weight loss journey can make a significant difference. Share your progress, get encouragement, and work together toward your goals.

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