Last Updated:April 04, 2025, 10:51 IST

Diet and weight management expert shares seven natural weight loss tips: eat more fiber, prioritise protein, drink water, walk more, reduce hidden sugars, manage stress and sleep, and practice mindful eating

Many individuals try to lose weight for varied reasons, but they often make mistakes, either intentionally or unintentionally, in their weight-loss journey. One common mistake is starving themselves by not eating enough. However, did you know that losing weight does not require starving yourself?

Sustainable weight loss involves adopting a healthy lifestyle and making smart food choices that result in meals that are healthy, satisfying, and effective. Diet and weight management expert Dr Pratyaksha Bharadwaj shares seven natural ways to lose weight while maintaining a healthy lifestyle.

7 Healthy Eating Habits For Weight Loss

1. Eat More, Not Less: Foods high in fibre, such as salads, vegetables, fruits, grains, and legumes, help keep you full for longer. Eating more of these reduces the need to snack frequently between meals.
2. Prioritise Protein-Rich Foods: Protein is essential for muscle repair, immunity, and overall body function. Include eggs, lentils, lean meat, and dairy products in your diet to ensure it is rich in protein.
3. Drink Plenty of Water: Drinking ample water helps you feel full and aids digestion, naturally reducing hunger pangs.
4. Walk More: Activities such as walking, dancing, or stretching can boost your metabolism. These activities can burn calories without the need to spend hours in the gym.
5. Reduce Hidden Sugars: Sugary drinks, processed foods, and refined carbohydrates contribute to weight gain. Processed foods are often high in additives, preservatives, and unhealthy fats. Reduce the intake of hidden sugars found in packaged foods. Instead, use natural sweeteners like honey or jaggery in moderation.
6. Prioritise Stress Management and Sleep: Lack of sleep and improper stress management can lead to hormonal imbalances and obesity. Aim to sleep for 7 to 8 hours. Practice relaxation techniques such as meditation and pranayama.
7. Mindful Eating: Listen to your body’s signals. Eat only when you are hungry and stop eating when you are full. Also, avoid emotional eating. Balance is crucial in weight loss. Without any strict restrictions, you can lose weight with the right habits.

Losing weight through a proper lifestyle is also beneficial for your health. However, follow a diet that suits your health conditions by seeking expert advice.