When it comes to weight loss, there are two sets of factors which affect the number on the scale.
On one hand, you have things you can control. On the other, you have the things you cannot control.
Sustainable weight loss comes from sustainable habits. Making these small changes to your current lifestyle will result in big changes to your health:
1. Eat a good portion of protein with at least 2 meals of the day
Aside from being the most important macronutrient for the body, protein regulates many hormones that are responsible for making you feel full. Simply add a couple of eggs to your breakfast and some paneer or chicken at dinner. Dals and other pulses do contain some protein, but they also come with a lot of carbs, so make sure you take that into account when setting up your diet plan. Other sources of protein are fish, paneer, tofu, and protein shakes. A good number to start with is your bodyweight (in kg) multiplied by 1.2. So a 70 kg person would begin with 84 grams of protein per day.
2. Cut your starch serving in half and double your veggies
In addition to supplying you with the vitamins and minerals you need, veggies also make you feel full thanks to their high fiber content. Starch will generally cause erratic hunger levels throughout the day. Swap out starch for veggies to the extent possible. Starch includes rice, bread, rotis, noodles, potatoes, etc. Some great veggies to include are spinach, cabbage, broccoli, and lettuce.
3. Don’t drink your calories
Liquid calories are more easily absorbed by the body. This also applies to alcoholic beverages. Furthermore, contrary to popular belief, fruit juices can do more harm than good when trying to lose weight, as they are high in calories and contain a fair amount of sugar. Opt for clear, sugarless drinks like green tea and if you’re indulging in a drink or two, choose mixers like lemon+soda rather than Coke or fruit juices. Green juices can be great too, but they are not essential for fat loss.
4. Go for a walk during your lunch break
Having a desk job should be all the more reason to make major efforts to walk around in the breaks. Even if you work out an hour a day but spend the other 23 hours sitting or lying down, you are bound to have a slow metabolism. Have your lunch quickly and walk around the rest of the time. Consider walking while you talk on the phone too! Increasing your NEAT (Non-Exercise Activity Thermogenesis) can contribute greatly towards your TDEE (Total Daily Energy Expenditure) – so take any opportunity you can to move around!