How to Lose Weight — Step-by-Step

 

How to Lose Weight — Step-by-Step

✅ 1. Set a Realistic Goal

Aim for 0.5–1 kg per week (2–4 kg per month).

Start with a small, achievable target, like losing 5% of your body weight.

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🍽️ 2. Follow a Healthy Diet Plan

✔️ What to Eat:

Fruits & vegetables (high fiber, low calories)

Whole grains (brown rice, oats, quinoa)
Lean proteins (chicken, fish, tofu, dal, eggs)
Healthy fats (nuts, seeds, olive oil in moderation)

❌ What to Avoid:

Sugary drinks (colas, packed juices)

Fried foods and junk food
Excess white rice, bread, sweets
Late-night eating or binge eating

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🔢 3. Control Portion Size & Calories

Use a calorie tracking app (e.g., MyFitnessPal, HealthifyMe)

Eat from smaller plates
Practice mindful eating — chew slowly, stop when you're 80% full

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🏃‍♂️ 4. Exercise Regularly

• Start with 30 minutes/day, 5 days a week

• Mix of:

  • Cardio (walking, running, cycling, dancing)

  • Strength training (builds muscle, burns fat)

  • Stretching or yoga (improves flexibility and stress relief)

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💧 5. Drink More Water

• Aim for 2–3 liters/day

• Drink 1 glass before meals — it helps control hunger

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💤 6. Get Enough Sleep

• Lack of sleep affects hunger hormones and causes weight gain

• Sleep for 7–8 hours/night

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📉 7. Track Your Progress

• Weigh yourself once a week, not daily

• Take body measurements or use before/after photos

• Celebrate small wins, not just the final goal

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🚫 Avoid These Myths:

• "Starving helps lose weight" ❌ (It slows metabolism)

• "Weight loss pills are safe" ❌ (Most are harmful or temporary)

• "Skipping meals works" ❌ (It often backfires)

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🧠 8. Stay Consistent & Motivated

• Make small, sustainable changes

• Avoid all-or-nothing mindset

• Get support — from family, friends, or apps/groups

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