Top 7 Weight Loss Mistakes Every Indian Makes

Losing weight is a top priority for many Indians, yet despite the countless weight loss ideas and diet trends circulating online, obesity and lifestyle-related diseases are still on the rise. According to the National Family Health Survey-5, over 24% of Indian adults are overweight or obese, a significant jump from previous years. This shows that something is going wrong in how people approach weight management.

Most of the time, people – even those who intend to do good – end up in situations that postpone or disrupt their development. In order to implement more effective strategies and experience more visible results, it is imperative that you familiarize yourself with typical weight loss mistakes. Explore these main Indian topics that may lead to weight issues along with easy-to-go weight loss tips and reliable impressions of experts.

1. Skipping Meals is One of the Biggest Weight Loss Mistakes

Skipping meals may look as a faster way to trim down your calorie intake but it usually ends up having the opposite effect. Quite a few Indians, particularly the career-driven ones, often choose to skip their breakfast or lunch with the thought that it will lower their calorie intake. Yet this habit might result in:

• Slowed down metabolism
• Eating too much at the next meal
• Decreased energy levels for daily activities

Research presented in the Indian Journal of Endocrinology and Metabolism reveals that irregular eating habits can lead to insulin spikes which in turn, cause fat accumulation. Eating smaller but more balanced portions is the way to go, rather than skipping meals. For instance, having a simple and protein-rich breakfast might keep you feeling full and therefore, save you from unnecessary nibbling.

2. Believing Traditional Diet Myths: A Common Fat Loss Mistake

Indian food culture has been deeply ingrained in Indian families for ages but the way some things are done can restrict your progress. Drinking sweet tea several times a day or piling up your plate with rice might give you a sense of comfort, but you might be consuming extra calories without knowing it. These fat loss errors are often overlooked as they are part of the daily routine that is shared by the families.

Here are some weight loss ideas to fix this:

• Instead of refined carbs, consume whole grains such as brown rice or millets.
• Try to consume less sugar in your beverages – if you cut down by only one spoon per cup you can save hundreds of calories per week.
• By using smaller plates you can control the size of your portions without feeling that you have less food.

Not falling into these traps does not mean that you have to give up your culture. It is about making conscious choices with your traditional food, which is the most effective way to lose weight for a long time.

3. Over-Relying on Fad Diets and Shortcuts

The world is full of fad diets ranging from GM diets to juice cleanses. Although social media influencers may assure you of quick results, these methods are short-lived in the vast majority of cases. Restrictive eating can not only slow down your metabolism but also lead to nutrient deficiencies and make the return of the lost weight inevitable.

A large number of Indians get attracted to such trends as they promise instant solutions. However, sustainable change calls for perseverance and regularity. It is better to practice healthy habits such as portion control, going to the gym regularly, and drinking water instead of depending on fads.

4. Ignoring Physical Activity: A Weight Loss Mistake With Big Impact

Although diet is very important, movement should not be left out. One big error in weight loss is to think that just reducing the calories consumed is enough. The Indian lifestyle is becoming more and more sedentary – with office jobs, long hours in the car, and watching a lot of TV at rest – calorie burning is usually very low.

Adding workout does not mean that you are required to spend a lot of time in the gym:

• Walking at a rapid pace for half an hour every day
• Doing yoga or stretching exercises before work
• Taking the stairs rather than the elevator

It is important to note that the most effective way of weight loss is a combination of healthy eating and regular exercise. Moreover, dancing to your favorite Bollywood songs can also be a very efficient and enjoyable way to burn your calories.

5. Misjudging Portion Sizes: A Silent Fat Loss Mistake

Many Indians are not fully aware of their food intake. Overfilled thalis at weddings or buffet spreads can be a hidden source of excessive calorie intake. Even at home, if you are using large plates, it might have been a trick of your brain to eat more than the required amount.

To steer clear from the mistake of fat retention, implement the following weight loss tips:

• Limit your portions by using smaller plates.
• Make half of your plate filled with vegetables, one-quarter with protein, and the remaining one-quarter with carbs.
• Eat at a leisurely pace so your body has a chance to send the fullness signal.

A thoughtful approach to portion control is a sure way to enjoy your favorite foods and not eat too much. Small and steady changes like this are often the most effective for weight loss without feeling deprived.

6. Overlooking Liquid Calories and Sugary Beverages

Sugary chai, sweet lassi, packaged fruit juices, and sodas are commonly found in many Indian households. These drinks, however, are loaded with calories in a way that you may not even be able to realize. Consequently, all the energy drinks and flavored waters that you take can be a source of added sugars without your awareness.

According to a study reported in the Indian Journal of Public Health, cutting down on the intake of sugary beverages is a major contributor to losing weight. Some weight loss ideas involving beverages to make the right choice are as below:

• Instead of drinking water, you can recharge it with a drop of lemon and a leaf of mint and drink it.
• Try to replace chai with unsweetened green tea.
• Make use of fat-free buttermilk which is a great option for a refreshing drink.

One of the easiest weight loss tips is to prevent the intake of empty calories through liquids. This practice can make your progress visible in a short period.

7. Lack of Professional Guidance: A Weight Loss Mistake That Delays Results

Most Indians try to control their weight without the help of a specialist. Though some home treatments and tips from friends may be useful, they may not be appropriate for your body type, health status, or way of living. As a result, you may find yourself caught in a cycle of weight loss errors and feeling annoyed.

The assurance of expert help will mean that you get bespoke suggestions. Aura the Diet Clinic, for example, provides customized schedules that are not only culturally appropriate but also largely balanced in terms of nutrition.

Not to forget that a professional team might be your key to a healthy lifestyle and successful weight loss, particularly during a long-term encounter with health problems and irregular outcomes.

Take the First Step Today

If your health is really important to you, then it is a good idea to first, take a look at your current habits and see what is wrong. Write down the fat loss mistakes you might be making and work out a feasible plan to resolve them. If you are looking for personalized guidance, you might benefit from the help of the Aura the Diet Clinic which could assist you in creating a lifestyle-friendly plan.

Minor, regular changes will bring more lasting results than major changes. By focusing on gradual improvement, you’ll find the best way to lose weight without unnecessary stress.

Extra Weight Loss Tips for Indians

Here are some extra strategies to back up your trip:

• Plan your meals: Spontaneous eating can be avoided by preparing weekly meal plans.
• Sleep well: Lack of sleep can cause hormones that control hunger to be out of balance.
• Drink enough water: A lot of times people feel hungry while they are actually thirsty.
• Keep your stress at bay: One of the sources of emotional eating is the high level of stress.

These fat-burning tips may be the perfect addition to your central plan and also help to avoid the most frequent stumbling blocks.

Make Smarter Choices, See Better Results

The main point of weight loss mistake avoidance is not that the user is expected to be perfect at that time but to have a certain level of awareness and commitment. Make a change or two today and start your journey. 

No matter if it is reducing your sugar intake or adding a daily walk, every step will matter which is essential for your weight loss journey. Moreover, to ensure that your weight loss journey is successful, you need to seek the guidance of expert dietitians at Aura the Diet Clinic.

Final Thoughts

Losing weight is not the same for everyone. A big number of Indians do numerous things the wrong way to achieve weight loss that little they do seem unimportant but actually slow down their weight loss journey without knowing it. You can change your health scenario just by identifying these weight loss errors, using the weight loss hints that are valid, and practicing the weight loss strategies that are doable. Your accomplishments will come through giving your attention to the right mix of activities, being regular, and relying on the advice of an expert.

Better health is not a hard road to walk with compromising on your food or putting your body through fad diets. Gradually adopting and maintaining wholesome habits is the most effective method of weight loss and also the best way to ensure that you keep your body in good shape in the long run.