This is the time of year when we tend to get crazy over fancy diets or expensive gym memberships.
Whether patients consult us for bariatric surgery or come to us while they’re still in a position to reset their lifestyle so they don’t need surgery…
We always ask them to focus on the basics.
Since this is the time of year when many of us are looking for a fresh, new start, I’m sharing the 4 must-haves for a healthy, fit, young…new you.
1. Add Protein in Our Diet
Protein is harder for our bodies to digest compared to carbs or fats. This means we burn more calories just by eating it—a process called the thermic effect of food.
Protein also keeps us feeling full longer because it slows down the release of hunger hormones like ghrelin.
When we eat more protein, we’re less likely to overeat during the day.
Plus, our bodies use protein to repair and build muscle, which is critical for a healthy metabolism.
What to add: Eggs, Paneer (cottage cheese), Moong dal (split green gram), Curd or a glass of buttermilk, if nothing is available a scoop of whey protein isolate.
Make sure there’s a source of protein in every meal.
2. Weight Training
When we lift weights, we break down muscle fibers. That might sound bad, but it’s actually great because our bodies repair those fibers stronger and leaner.
Why is this important?
Muscle burns more calories than fat—even when we’re resting.
The more muscle we have, the higher our basal metabolic rate (BMR).
Unlike cardio, weight training keeps our metabolism elevated for hours after we’re done. This is called the afterburn effect.
What if we don’t want to hit the gym?
Use water bottles as weights.
Try bodyweight exercises like squats, push-ups, or wall push-ups if regular ones feel hard but do some muscle workout.
3. Fasting
When we eat all the time, our bodies focus on digesting food instead of burning stored fat.
Fasting helps lower insulin levels, which signals our bodies to burn fat for energy instead of relying on food we just ate.
It also gives our digestive system a break, allowing our bodies to tap into fat reserves and work on repair and healing.
How to do it:
Finish dinner by 8 p.m. and have the next meal at 8 a.m.—that’s a simple 12-hour fast.
Drink water, black coffee, or green tea during the fasting window. Avoid sugar and milk.
Fasting doesn’t mean skipping meals—it’s about spacing them better.
4. Consistency
Our bodies thrive on routine. Small, consistent changes train our brains to form new habits through a process called neuroplasticity.
Over time, these habits become automatic and require less effort.
Crash diets and sporadic workouts might give quick results, but they’re realy hard to sustain.
Small, steady efforts keep our metabolism healthy and help us maintain weight loss.
How to stay consistent:
Chop vegetables, soak dals, and plan meals for the week on Sundays.
Use phones to remind to drink water or take short walks.
Keep makhana (fox nuts), roasted peanuts, or fruits handy.
Have an accountability partner.
The best part is, when we stick to the basics, we don’t need to cut out biryani, parathas, or even ice cream occassionally.
It’s all about balance.
So write in the comment, what’s the first small change you’ll make today? Research says when you declare it publicly you do your best to stick with it. So write it here, what’s the first small change you’ll make today?
#SustainableWeightLoss #HealthyHabits #IndianDietTips #FitnessMotivation #HealthyLiving