8 Expert Tips to Lose Weight Sustainably

Let’s be honest – losing weight isn’t easy. Our hectic schedules, endless responsibilities, and the irresistible temptation of a warm aloo paratha or a plate of biryani make it feel like an uphill battle.

In search of the fastest ways to lose weight, you often get pulled toward flashy fad diets or extreme weight-loss trends. But here’s the truth: real, sustainable weight loss doesn’t come with shortcuts. It’s a process – more like a journey than a destination – requiring consistency, patience, and a little kindness to yourself along the way.

Whether you’re hoping to fit into that dream outfit for a wedding or an upcoming vacation or simply feel healthier and more energetic, we’ve got you covered. Let’s explore science-backed strategies that actually work and fit seamlessly into an Indian lifestyle, making your weight-loss journey both achievable and enjoyable.

8 Science-Backed Ways to Lose Weight Fast

Quick fixes will NOT work – our Health Coaches at Fitterfly believe in science-backed strategies that have helped thousands achieve healthy, lasting weight loss. The right plan should fit seamlessly into your daily life – whether at home or work – without expensive food or external support. If it’s not something you can follow even after the program ends, it’s not the right weight loss plan for you.

Here are some expert-recommended ways to achieve sustainable weight loss.

1. Say Goodbye to Processed Foods and Refined Carbs

We know pav bhaji or chole bhature can be bliss. But here’s the deal: processed foods and refined carbs (white bread, white rice, pav or kulcha, naan, bakery items and several sugary and savoury snacks) might taste great, but they can mess with your weight loss goals. They don’t fill you up and can cause your blood sugar to spike, leading to more hunger and cravings.

Instead, go for whole foods that keep you fuller for longer. You can try swapping your white rice for brown rice, quinoa, or even millets (like bajra and jowar), and replace that pack of chips with nuts, fruits, or a quick homemade snack like roasted chana or sprouts.

2. Fill Up on Protein and Fiber

Here’s a secret – protein and fiber are your best friends when it comes to weight loss. Why? They keep you feeling full and help you eat fewer calories overall. Protein helps build muscle (which burns more fat), while fiber keeps your digestion on track and helps you feel satisfied after meals.

Add more protein-rich foods like dal, paneer, chicken, or fish into your meals. For fiber, load up on vegetables, fruits, whole grains, and legumes. Add some spinach, carrots, or beans to your dishes; they’ll keep you full without packing on the calories!

3. Drink Water Like It’s Your New Best Friend

Here’s a trick that many of us overlook – dehydration can sometimes be mistaken for hunger. This leads to overeating. So, try drinking a glass of water before your meals. It’s a great way to fill up a bit, making you less likely to snack mindlessly.

And don’t just stop there – sip water or herbal teas throughout the day to keep your body hydrated. Water helps with metabolism, keeps your skin glowing, and supports your weight loss efforts. Plus, it’s free😁.

4. Move Your Body Regularly (Even If It’s Just a Walk)

We all know exercise is important, but sometimes, finding time for an hour at the gym feels impossible. Here’s the good news: you don’t need to spend time or money on gym memberships to lose weight fast. Simple, consistent exercise works wonders.

Try going for a brisk 30-minute walk after meals – it helps with digestion and burns calories. If stepping out is not feasible, then Simply walk briskly inside your home passage or office corridor or climb multiple stairs in your building – this can also be great.

If you can squeeze in some strength training (like bodyweight squats, lunges, or push-ups), that would be even better! These exercises build muscle, which means your body burns more fat even when you’re not working out.

Lost 22 kg in just 3 months!

92kg

70kg

Dr. Amrinder Singh Sandhu

31 years

* Diabetes Remission is the clinical term for Diabtes Reversal

5. Eat a Balanced, Healthy Diet

Yes, there’s no escaping it – eating a healthy, balanced diet is the guru mantra of weight loss. But don’t think it’s about restrictive diets to lose weight fast. Instead, focus on eating nutrient-dense foods that fuel your body.

Try meals like a vegetable curry (without too much oil), paired with a small portion of brown rice or roti (avoid having both in the same meal), and a side of raita or salad. Skip the greasy fried snacks, pickles, papads, fryums, vadaams, sweets, kheer, paaysam and sugary drinks. Instead, go for healthy snacks like nuts, fruits, or even homemade dahi. And remember, controlling your portion sizes is crucial, too!

6. Sleep Well and Manage Stress

Let’s face it – lack of sleep and stress are huge roadblocks to weight loss. When we don’t sleep enough, it messes with our hunger hormones, making us crave unhealthy foods. And when we’re stressed, we tend to reach for comfort foods.

And most importantly – the quality of sleep is more important than the number of hours. Aim for 7-9 hours of good-quality sleep each night. It’ll help regulate your hormones, reduce stress, and keep your cravings in check.

Managing stress is equally important. Try incorporating stress-relief activities like yoga, deep breathing, or even a quick walk outside — it makes a big difference.

7. Incorporate Healthy Fats into Your Diet

Now, we know this might sound a bit surprising, but healthy fats are actually good for weight loss. They help you feel full, keep your heart healthy, and provide essential nutrients. Just be sure you’re choosing the right kinds of fats.

You can include healthy fats like avocado, nuts, seeds, and olive oil in your meals. For instance, you can add a little bit of ghee (in moderation) or use coconut oil for cooking. These fats will not only help your weight loss goals but will also support your overall health.

8. Track Your Progress and Stay Consistent

Losing weight isn’t always a straight path – it requires consistency. The good news is tracking your meals, workouts, and progress helps keep you motivated. Use apps or even a simple notebook to track what you’re eating, your exercise routine, and how you’re feeling.

If you’re staying consistent and making small changes every day, you’ll see results. It’s all about setting realistic goals and celebrating the little wins along the way!

6 Down Sides of Quick Weight Loss

While these ways can help you to lose weight fast, it’s important to remember that trying to lose weight too quickly can have negative consequences. Here are some potential risks:

1. Muscle Loss: Quick weight loss often leads to losing muscle along with fat, which can slow your metabolism.
2. Nutritional Deficiencies: Fad diets or extreme calorie cuts can leave you deprived of essential nutrients, impacting your overall health.
3. Rebound Weight Gain: Most quick fixes are unsustainable, leading to regaining weight once you return to regular eating habits.
4. Hormonal Imbalances: Crash diets can disrupt your hunger hormones, making it harder to maintain long-term results.
5. Increased Risk of Gallstones: Rapid weight loss can increase the likelihood of developing gallstones. The sudden breakdown of fat leads to the liver secreting more cholesterol, which may form gallstones.
6. Emotional and Mental Stress: Quick fixes often lead to frustration when results are not sustainable. This can negatively affect mental health, leading to unhealthy relationships with food and potential emotional eating.

Slow, consistent progress isn’t just safer – it’s also more effective for keeping the weight off for good.

What to Expect: How Fast Will You Lose Weight?

Weight loss speed varies based on factors like your starting weight, activity level, diet, and overall health. A realistic and sustainable rate is 0.5 to 1 kg per week based on your consistency and overall habits.

While fad diets might promise quicker results, they’re often unsustainable and can harm your metabolism in the long run.

3 Factors that Affect Your Weight Loss Speed

1. Caloric Deficit: The greater the calorie deficit, the faster the weight loss. However, ensure it’s not extreme to avoid muscle loss and fatigue.
2. Metabolism: Age, gender, and genetics play a role in how quickly your body burns calories.
3. Activity Levels: Regular exercise can boost calorie burn and accelerate weight loss.

How to Safely Lose Weight and Avoid Common Risks?

Rapid weight loss may seem appealing, but sustainable methods ensure both your physical and mental well-being. Here’s how you can sidestep the pitfalls:

1. Preserve Muscle Mass: Include protein-rich foods in your diet to support muscle repair and growth. Pair this with strength training to build lean muscle while shedding fat.
2. Intermittent Fasting: Alternating between eating and fasting periods under the guidance of your nutritionist can help reduce calorie intake and improve metabolism.
3. Meet Your Nutritional Needs: Instead of crash diets, choose a balanced diet with whole grains, fruits, vegetables, and healthy fats to cover essential nutrients. Avoid relying on extreme calorie cuts.
4. High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest can burn calories faster than traditional exercises.
5. Get Enough Sleep: Poor sleep disrupts hunger hormones, leading to cravings and overeating.
6. Nurture Your Mental Health: Stress triggers emotional eating. Practice yoga, meditation, or deep breathing exercises to keep stress in check. Set realistic goals and celebrate small wins. Practice mindfulness and seek professional support if you find weight loss stressful or overwhelming.

How We At Fitterfly Can Help You?

Losing weight doesn’t have to feel like an endless battle. With the right support, sustainable habits, and a little patience, reaching your weight-loss goals while enjoying life is absolutely possible.

At Fitterfly, our expert coaches have helped over 30,000 people lose weight safely and effectively using only science-backed methods – no shortcuts, no quick fixes. We understand the real challenges that come with weight loss, and provide personalised recommendations in the Weight Loss Program that fit seamlessly into your lifestyle without drastic changes.

Join thousands who have transformed their health with Fitterfly. Take the first step towards a healthier you – click here to get started today!