Losing weight is complicated. But that doesn't mean it's unachievable. So, if you are determined to shed those extra pounds in a healthy way before Diwali 2024, all you have to do is follow a disciplined lifestyle and make some non-negotiable dietary and lifestyle adjustments.
In a thread, fitness coach Chirag Barjatya listed eight strategies that have helped: “If I have to lose 10kg by Diwali, i.e. in 10 weeks, these are the steps I would follow,” Barjatya wrote, listing the following:
*I would immediately remove all junk from the house. Cleaning up your environment is one of the most important steps. Remove all namkeen, farsaan, bhujia, sweets and chocolates from within reach of one hand. Give them to someone else or throw them away.
*Add a little bit of protein to every meal from breakfast to dinner. Breakfast is an omelette or a simple tofu sandwich. Lunch is tofu with chicken sides, egg white and yogurt. Dinner is dal rice with chicken, egg white and tofu.
* Start walking 8-10,000 steps every day. Non-negotiable. Every walk around the house, office and commute counts towards this goal.
* Include plenty of salads and vegetables in your meals to keep you full.
*I drink 3-4 liters of water every day.
* Try your best to get 7-8 hours of sleep every day. No caffeine or tea after 4pm, no water before bedtime, and a dark, cool, quiet room.
*I don't drink alcohol. Of course.
*I try to exercise for at least 30 minutes every day before work or after I get home from work. This 30 minutes can be at the gym or at home. At the gym I lift weights and at home I do squats, push-ups, sit-ups, dips and lunges.
Is losing 10 kilos in a short period of time feasible and sustainable?
Dr Dharmesh Shah, founder and director, Holistica World, said the plan to lose 10 kgs is comprehensive and practical. “One of the most effective measures is to remove junk food from your environment. By eliminating temptations like naan, sweets and chocolates, it becomes easier to continue making healthier choices without relying on willpower alone. This strategy is essential to create a supportive environment that encourages better eating habits,” Dr Shah said.
Focusing on including protein at every meal is also a good move. “Protein not only keeps you full and reduces the chances of overeating, but also supports muscle retention, which is important during weight loss. A recommended diet such as an omelette for breakfast, chicken or tofu for lunch, and dal rice with egg whites for dinner is balanced and sustainable,” says Dr Shah.
Sleep is important (Source: Pexels)
Incorporating daily exercise, such as walking 80,000 to 10,000 steps, is a practical approach to ensure consistent calorie burning throughout the day. Committing to 30 minutes of exercise, whether it's weightlifting at the gym or bodyweight training at home, will reinforce the calorie deficit that is essential for weight loss. “Hydration is another key component of your plan. Aim to drink 3 to 4 liters of water a day. Being well hydrated suppresses hunger, aids digestion, and keeps your metabolism functioning smoothly,” says Dr. Shah.
Additionally, Dr Shah warned that lack of sleep can disrupt the hormones that regulate hunger and fullness, making it harder to lose weight, so it's really important to prioritize getting seven to eight hours of quality sleep each night.
How early is too early? (Credit: Chirag Barjatya/Threads)
Additionally, adding 15 minutes of mindful breathing each day can help: “Not only will this reduce stress hormones, which are often a major obstacle to weight loss, but it will also help you feel calmer and more centered, which will benefit your overall health,” says Dr. Shah.
While the plan is well structured, it's important to keep an individual's health and weight loss goals in mind and focus on the right combination of diet, exercise and lifestyle changes, Dr Shah said.
