When on a weight loss journey, we often forget that exercising alone does not yield the desired results. Healthy and conscious eating right is more important. Pooja Rajpal, dietitian and fitness coach tells us, “Expecting your body to run on an empty stomach is like expecting a car to function without fuel. Exercises tire your body, so you need to nourish it properly with balanced meals that repair and replenish. Without good nutrition , your weight loss journey can hit a dead-end.” However, picking the right diet can be a daunting task.

AVOID THESE MISTAKES TO LOSE WEIGHT
● Skipping meals to shed extra kilos is a bad idea. This leads to increased hunger which further leads to overeating
● Avoid relying on trendy diets. Such diets may cause short-term weight loss but are not sustainable and often lead to regaining weight
● Consuming proteins helps build muscle mass during weight loss and keeps you full. People don’t consume enough of it to support their weight loss journey
(As suggested by Miten Kakaiya, fitness coach)

CREATE A CALORIE DEFICIT
● A calorie deficit refers to consuming fewer calories than the calories you burn. If you burn 2,500 calories in a day, and eat 2,000 calories, you create a deficit of 500 calories
● This deficit forces the body to use stored fat for energy, leading to weight loss
● To create a calorie deficit, calculate the calories you burn daily. Then calculate your daily calorie intake. Now plan your daily diet with balanced meals within 2,000 calories to stay in a calorie deficit

Also Read: Evening workouts are best for weight and sugar control

FOSTER A SUSTAINABLE, HEALTHY RELATIONSHIP WITH FOOD
Restricting ourselves to eat what we love, killing cravings and eventually overeating as a result of extreme diets often leads to feelings of guilt and dissatisfaction.

EAT RIGHT● In a day, have three meals (breakfast, lunch and dinner) of balanced nutrition to satisfy hunger and manage energy
● Include smaller midmeals of snacks. They should include a mix of carbs, proteins & healthy fats
● Eat whole foods such as fruits and vegetables, lean proteins like chicken and fish, quinoa grains, and healthy fats such as avocados and nuts
● Make your plate colourful with veggies and greens. Practise portion control
● When eating, focus on the food. This helps you feel full and satisfied without
overeating

(As suggested by Pooja Rajpal, dietitian and fitness coach)