Thread by @DietDrsayajirao

10 Weight Loss Principles Top Nutritionists Swear By
Adapted for Indian People. No fads. No starvation. Just science & common sense.🧵

✅ 1. Calorie Deficit Is King (But Not Starvation)

🔥 To lose fat, you must burn more calories than you consume.

👉But that doesn’t mean eating less and moving less.
👉Eat real, filling foods that nourish you and help reduce hunger.
👉Avoid extreme calorie cuts they backfire.

📌 In India: Replace calorie-dense fried snacks with sprouts, salads, buttermilk, or homemade soup.

✅ 2. Prioritize Protein in Every Meal
🥚 Protein preserves muscle, reduces cravings, and keeps you full longer.

🔸Aim: 1.2–2g of protein per kg of ideal body weight.
🔸Even vegetarians can achieve this with paneer, curd, dals, legumes, tofu, and whey.

📌 Add 50–100g paneer, or 4 boiled eggs, or a bowl of chana/sprouts per meal.

✅ 3. Minimize Ultra-Processed Food

🍪 Biscuits, chips, namkeen, sweets they are addictive and ruin hormones.

🔸These are engineered for overeating.
🔸They spike insulin, promote fat gain, and cause inflammation.

📌 Shop more from your sabziwala, less from the supermarket.

✅ 4. Eat Mostly Real, Home-Cooked Food

🥘 “Ghar ka khana” is a superpower if balanced well.

✅Use ghee, mustard oil, coconut oil in moderation.
✅Include vegetables, legumes, fermented foods, and home-ground spices.

📌 A simple thali with sabzi, dal, salad, and a small roti is better than any fancy diet.

✅ 5. Control Meal Timing & Frequency

⏰ Frequent snacking increases insulin and fat gain.

🔸2–3 well-spaced meals are ideal for most.
🔸Avoid late-night eating. Finish dinner 2-3 hours before bed.

📌 Shift your dinner earlier and reduce night-time munching.

✅ 6. Move More, But Don’t Rely Only on Exercise

🏃‍♂️ Exercise helps but 80% of fat loss is from food.

✅Combine daily walking (5,000–10,000 steps) with resistance training.
✅Yoga, stairs, chores ,all count.

📌 Use stairs, walk after meals, do surya namaskars.

✅ 7. Sleep & Stress Management

😴 Poor sleep and chronic stress trigger hunger and fat storage.

🔸Aim for 7–8 hours of restful sleep.
🔸Learn to say no, reduce screen time, and breathe deeply.

📌 No diet works if your sleep is broken and stress is unmanaged.

✅ 8. Consistency Over Perfection

📆 A good plan done daily beats a perfect plan followed rarely.

🔸Don’t chase fad diets. Build long-term habits.
🔸One bad meal doesn’t ruin progress. One good meal doesn’t fix it either.

📌 Start with small changes. Master basics. Stay patient.

✅ 9. Hydrate, But Don’t Drink Calories

🥤 Sugary drinks, juices, and excess milk tea = hidden fat gain.

🔸Prefer water, lime water, herbal tea, buttermilk.
🔸Avoid sweetened drinks, fruit juices, and cold coffee.

📌 Drink 8–10 glasses of plain water a day.

✅ 10. Track Progress and Not Just Weight

📊 Measure your waist, strength, energy, sleep quality, and mood.

🔸Inches lost, not just kilos lost, show true fat loss.
🔸Take photos monthly. Celebrate non-scale victories.

📌 Use tape, photos, clothes fitting, not just weighing scale.

Summary in One Line:

“Eat better, not less. Move daily. Sleep deeply. Stay consistent.”