One of my colleague asked me to suggest few tips that will help how to lose weight fast.
He was around 85 kgs, height 5′7″, bit alcoholic and was around 40 years old.
Lifestyle & Habits
His lifestyle was laid back to be very honest. If I suggest running for 20 minutes everyday, he would ignore. If I suggest replacing white rice with brown rice, he would ignore. If I suggest replacing white rice with 2 phulke (roti) for dinner, he would ignore. If I suggest adding salads to the lunch and not non-veg curry every single day, he would ignore. If I suggest stop late night sweets, he would replace with cold coffee. Every weekend, he needs whiskey and snacks. He joined gym and paid membership fees for 6 months but visited 9–10 times only. It all sounds very dramatic, but it was a simple lifestyle according to him. He is happy to be very honest but his health is deteriorating and his medical check-up report wasn’t good either.
Recommendation
He approached me few months ago but this time he sounded affirmative towards weight loss and healthy lifestyle. I asked him, it won’t happen overnight are you ok? He said “I want to make a lifestyle shift, let’s do this”.
Some of the suggestions that I recommended are:
- Drink 2–3 litres of water every single day without failure
- Stop sugary products and every time you buy stocks from supermarket check the ingredients and nutritional content before making a decision. Be aware of what you are buying and if its beneficial.
- Add salads as part of your meal and start your meal with salad before getting into carb, fat and proteins
- Drink coffee and tea, it helps in weight loss
- Replace packaged juice products with freshly prepared juice at home
- If you’re hungry, grab a banana or apple
- Replace chocolate bars with dry fruits
- Don’t eat white rice at night
- Maintain a gap of 90 minutes between dinner and sleep time
- Fall in love with tomato, orange, strawberries, cucumber, eggs, spinach, and oats. These are low in calories but packed with good nutrients.
- If you spend 1 liter of cooking oil every month, find an alternative and reduce it to 50% by next month. Which means, find alternative food dishes and use less oil in cooking preparations.
- Try intermittent fasting once a week
- You can eat like a king in your breakfast but your dinner should be small
- Make a salad which is a mix of boiled Bengal gram, chickpeas, onion, tomatoes, pepper, salt and olive oil (this is your lunch)
- Finish your dinner before 9.00 pm and drink a glass of warm water once you wake up next day
- Have 2 brown breads with scrambled egg/s, 1 glass of juice and 1 apple (this is your breakfast)
- If you’re really hungry at 4.00 pm, grab roasted peanuts or a fruit of your choice
Additionally one can try these products as part of weight loss plan:
Shrimp, peanuts, pumpkin seeds, flax seeds, lentils, whey protein powder, curd, almonds, chicken ■■■■■■, avocado, dark chocolate, green beans, and sweet potato.