“I remember the exact moment I knew something had to change. It was a Sunday afternoon, and I was out shopping with friends. We decided to try on some clothes, but as I stood in front of the mirror, I barely recognized myself. The reflection staring back at me showed a person who had slowly but steadily gained weight, inch by inch, kilo by kilo, until I reached 80 kilos.
Not only did I feel heavy and unproductive, but seemingly insignificant tasks like tying my shoelaces and climbing a fleet of stairs became difficult for me day by day. I had problems sleeping, my energy levels were low and obesity took a toll. Just then I realized I have messed up and had to go back to a healthier self. I had to lose atleast 20 kgs”
You might be wondering if this person lost weight. If yes, how? And that is exactly what we will be discussing today.
We helped our client lose 20 kilos without any weight loss supplement, all in a natural way which you can do too!
Why Losing Weight Safely Is Important
Before providing the strategies, let’s talk about the importance of weight loss safely and healthily. A lot of people get trapped in using ‘7 day weight loss diets’ from YouTube, engaging in severely cutting calories, or overexercising in order to lose weight quickly. These methods may have short-term results but are harmful to the body in the long run.
Risks of Rapid Weight Loss
Muscle breakdown: Most weight loss involves losing fat and muscle, which reduces the pace at which calories get burned in your body.
Nutrient deficiencies: Severe dieting deprives your body of essential vitamins and minerals in your body.
Loose skin: This does not give the skin enough time to tighten, and you find yourself with loose skin.
Fatigue and irritability: Deep calorie restriction leads to continuous hunger, tiredness, and mood swings.
Health problems: Crash dieting or extreme measures may lead to gallstones, heart problems, and decreased immunological power.
The goal would be to lose fat rather than just “weight.” Slow weight loss is maintainable, but it ensures that you are indeed losing the fat and not losing muscle and nutrients.
The Blueprint: Losing 20kg Safely and Effectively
1. Calorie Deficit
Weight loss through calorie deficit forms the very basis of weight loss. You need to consume lesser calories than what your body is using in a day to reduce weight. Cutting 500 to 1,000 calories a day might help in losing 0.5 to 1kg a week, but do not go very low on calories since it is prone to nutritional deficiencies as well as the loss of muscle mass.
2. A Balanced Diet
Instead of using foods that are commonly linked with fad diets, try to take a balanced diet that incorporates a high number of whole foods. Your meat should be lean, grains full, healthy fats, and full of loads of veggies. Leave all those processed foods, sugary snacks, and keep an eye on the portions.
3. Protein
Proteins can allow you to stay longer without hunger, helps retain muscles, and kick starts the metabolism. Sources include chicken, fish, lentils, beans, eggs, and dairy products.
4. Exercise
Exercise burns calories and builds up the muscles. While cardio exercises, such as walking, running, or cycling, are excellent for burning calories, strength training builds and maintains muscle mass, which is needed for a healthy metabolism.
5. Hydration
Taking in water flushes toxins & keeps the metabolic machinery in motion, and even suppresses hunger. Drink 8-10 glasses of water a day.
6. Sleep Well
It is essential to get 7-9 hours of sleep a night if you plan on losing your weight. Sleep deprivation compromises your hunger hormones and may lead you to wanting more unhealthy foods than you need to.
7. Be Consistent
Constantness is key in any weight loss journey. Dont get disappointed when you only lose a little at first. Be patient because things cant change overnight.
Sample Diet Plan: Indian Foods for Weight Loss
Now that we understand the key principles, let’s see how this can be applied to a practical meal plan. This will help ensure proper nutrients without leaving you hungry all day.
| Meal | Food Options |
| Breakfast | – Oats porridge with milk and nuts- Poha with vegetables and a sprinkle of peanuts- Moong dal cheela with curd- A glass of buttermilk and a boiled egg |
| Mid-morning Snack | – A fruit like apple or orange- Handful of almonds or walnuts |
| Lunch | – Brown rice or quinoa with dal and a bowl of mixed vegetable sabzi- Chapati (2) with paneer bhurji and a salad- Grilled chicken or tofu with a whole grain roti and vegetables |
| Evening Snack | – Roasted chana- Green tea with a handful of seeds (like pumpkin or sunflower seeds)- A piece of dark chocolate (80% or more) |
| Dinner | – Grilled fish or chicken with sautéed vegetables- A bowl of dal with a side of cucumber salad- Khichdi made with brown rice and vegetables |
| Before Bed | – A cup of warm milk with turmeric or a handful of nuts |
Tips on How to Lose 20kg at Home
Preparation of Meals: You can take your meals in advance to save you from succumbing to poor food choices
Home Workouts: You can do simple squats, lunges, push-ups, and plank exercises to stay fit without going to the gym. You don’t always need a gym to lose weight.
Food Journal: Monitoring your intake will help you recognize where you are overeating.
Weigh yourself weekly: When you weigh too often, all sorts of water fluctuations are flying around your body, so just check in once a week. The things you’ll really notice are the long-term changes taking place.
Find a weight loss buddy: Losing weight is way more fun and sustainable with a friend, family member, or online community cheering you on. This will keep you motivated and accountable.
Eating on smaller plates: Although most people use the traditional 9-inch dinner plate, you can use smaller plates to watch out over indulging in meals.
Liquid Calories: Cut out sugary drinks, alcohol, and even processed fruit juices because they may contribute calories without satisfying your hunger. Drink water, herbal teas, and black coffee instead.
Important Instructions for Your Weight Loss Journey
Consult with a Healthcare Practitioner: The first thing you should do is contact a healthcare provider to understand how the weight loss plan would workout for you in case you have a pre-existing health condition.
Start Low: Massive change causes overexertion and can lead to burnout. Start with incremental and sustainable changes.
Do not skip meals: Skipping meals could cause you to consume too much later in the day. For an ideal balanced diet, retain three balanced meals a day along with a few healthy snacks.
Don’t eliminate any food groups: You don’t have to cut down on carbs or fats as it is not sustainable. Maintain a balance and it will be more beneficial for the body.
Be Patient: Weight loss can’t happen overnight. Even if you do not see changes on the scale, feel happy when you see changes in your energy levels, sleep schedule and how you feel.
Conclusion: And It’s About Good Health, Not the Scale
It’s tough getting from 80kg to 60kg, but it’s very rewarding. Beyond the number on the scale, weight loss can improve health conditions and increase confidence and enjoyment in life. However, it is important for any form of weight loss not to come at the expense of health. Feel better, get stronger and healthiest not because you are holding yourself to the standards that someone else is piling on you. Pay attention to progress, not perfection. Every step that you are taking counts, so no matter how minuscule the step may seem, it brings you closer to your goals.
Building Long-Term Habit Sustainability
The real challenge lies in not putting the weight back on. Most people hit their goal and then revert to their habits. It would be essential to give them habits that can be sustained for a long period.
1. Develop A Mentality Of Moderation, Not Deprivation
Another important lesson for weight loss is to enjoy food in moderation. Harsh diets that remove whole types of food from the diet, cutting calories drastically are not sustainable. Rather, learn to enjoy all kinds of foods in moderation. Take a piece of cake for dessert on celebration, but balance that out with healthier meals during the day.
2. Plan Exercise as Part of Your Routine
It’s not enough to exercise just to lose weight; exercise has to become a way of life. You can do walking, swimming, dancing, or yoga, whatever activity you love, and schedule those in your daily life. Physical activity isn’t just about the loss of calories; it improves mental health, energy levels, and helps with maintaining long-term weight loss.
3. Keep A Track of Your Progress
Even when you get to your goal weight, you should continue tracking your progress. This is not to say that you should hop on the scale like an obsessive-compulsive but rather stay attuned to your behaviors. Stay connected with your inner self and ensure that those healthy lifestyle adjustments are being implemented regularly.
4. Mindful Eating
Mindful eating, then, becomes full attention to the experience of eating – from the flavors and textures of the food to how it makes you feel. This can prevent overeating as well as emotional eating. The mindful person is more likely to stop eating when satisfied rather than stuffed and less likely to give in to those unhealthy cravings.
5. Maintain a Positive Attitude and Stay Motivated
There will be some days that you just want to give up, but that is fine. Weight loss isn’t a straight line, anyway. In fact, failure often makes its way into the mix. What will work is your response to the failure. Instead of getting caught up on bad days, remind yourself what it is you want for the long run.
Surround yourself with good influences whether it is good friends and family that will positively encourage you, inspirational stories, or online communities of like-minded folk working toward their own goals of weight loss.
Bottom Line: It’s a Lifestyle, Not a Diet
The most important lesson in any weight loss journey is that it is not about getting to this magical number on the scale; it is about changing into something sustainable and enjoyable for life. You want to make changes you can live with for the rest of your life.
The body is different for everyone, as well as the journey to getting fit and losing weight. People lose or gain weight differently, so they need to be patient with themselves and also to their bodies. Keep efforts consistent, believe in the process, and celebrate small victories.
So it means you’ll be able to reach your goal of losing weight, but you will also feel better overall. So if you have just started or maybe are already on this journey, just take it one day at a time and remind yourself that lasting change comes from building healthy habits in your body, but also in your mind.
Ready to begin your own weight loss journey? Start with small changes today and remember, we’re here to guide you every step of the way. Get in touch with us for personalized plans that fit your needs at www.dietdekho.com
FAQs
Q1: How many weeks it will take to reduce 20kg?
Healthy weight loss is approximately 0.5 to 1 kg every week. This might suggest that if I want to lose 20kg, then it would probably take 20 weeks or more.
It depends on individual factors like metabolism, consistency, and adherence to the plan. For some, it may take longer, and that’s okay—patience is key.
Q2: Can I lose weight without exercise?
Although dieting plays a more significant role in losing weight, working out or exercising boosts muscle tone, health of the heart, and metabolism. You can lose weight faster when you combine both diet and exercise.
Q3: Is fasting a good method for weight loss?
These periods of abstinence might suit a few, but it’s not a one-size-fits-all. The quality of your diet matters; when you eat is of secondary importance.
Q4: Will I gain all that weight back?
Yes, chances are that you will put on most of the weight you lost if you go back to doing the same things you were doing before.
Q5: How to deal with cravings?
Cravings are a natural aspect; however, when they go unchecked, they can really mislead you. So, be sure you have nutrient-rich meals, do not have unwanted junk in front of your eyes, and have healthy snacks like fruits or nuts.
Q6: Can I eat out and still lose weight?
Yes! But only when it’s grilled, steamed, and baked, avoid fried foods at all costs. And do not let extra dressings and sauces enter your calorie intake; have them on the side or don’t take those if not needed. Take small servings or ask them to pack it and take it home.
Q7: Am I supposed to cut all carbs out of my diet?
Carbs aren’t the enemy. It is the type of carb you are consuming that is the enemy. Concentrate on the complex carbohydrates- whole grains, vegetables, and legumes. They release energy slowly and keep you full for a very long time.
Refined carbs like sweets cause the blood sugar to shoot through the roof and leave you craving for more.