Weight Loss: Tips, a Daily Plan and Every Guide
Losing weight comes down to one rule: take in a little less energy than your body burns. You do not need to starve, and you do not need expensive food. The plan below is built from roti, daal, yogurt and vegetables.
Weight loss diet plan Pakistan: the full 7-day chart →
Why is your weight not coming down?
The most common reason is calories you drink. Three sweet cups of tea, a cold drink and a packet juice together add up to as much as a full meal, and they do not fill you up at all. Cutting only those three usually shows a difference in the first month.
The second reason is the amount of roti and rice. One or two roti do no harm, but four roti with a fried curry adds up fast. The third is eating late at night with no activity after it.
The fourth is starving yourself, which backfires. Skipping a meal means eating more at the next one. That is why the plan below keeps three meals and adds light snacks to keep hunger under control.
Your daily plan
- 1 glass of lukewarm water, with lemon if you like
- 2 boiled eggs or 1 egg + 1 roti
- 1 bowl of yogurt
- Tea with no sugar, or half a spoon
- An apple, guava or cucumber
- Or 5–6 almonds
- 1 roti (rice once or twice a week)
- Chicken or daal, grilled or in a light curry, not fried
- A large salad
- 1 bowl of yogurt
- Green tea or unsweetened tea
- A handful of chickpeas or makhana
- 1 roti, or just vegetables and soup
- Grilled chicken, fish or eggs
- Salad
Do this
- Walk briskly for 30 minutes a day. It is the easiest and most effective thing on this list, and it is free.
- Drink 8–10 glasses of water a day.
- Finish dinner before 8 pm.
- Protein at every meal: daal, eggs, yogurt, chicken. Protein keeps you full for longer.
- Count your roti. This is where the calories usually hide.
Avoid this
- Cold drinks, packet juice and very sweet tea. Cutting these alone shows a difference in a month.
- Samosas, pakoras and parathas every day.
- Starving or skipping meals. It slows the metabolism and leads to eating more later.
- Trying to lose more than a kilo a week.
Frequently asked questions
How much weight should come off in a week?
Half a kilo to one kilo a week is healthy. Faster than that comes back, and it brings weakness with it.
Do I have to give up roti?
No. Reduce the number rather than stopping. One roti with protein and salad is enough at a meal.
Does walking alone reduce weight?
Walking helps, but the real change comes from food. Do both and the result comes sooner.
Weight Loss guides
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