Diet advisor reveals four strategies for losing weight: Consuming protein and fat in morning meals
**Rashi Chowdhary**, a renowned weight loss coach and nutritionist, offers practical strategies to combat the common issue of post-marriage weight gain. Her focus is on sustainable lifestyle changes rather than restrictive diets.
In her recent Instagram post on July 16, 2023, Chowdhary emphasised the importance of adhering to four simple principles to get back on track. Here's a breakdown of her tips:
**1. Protein and Healthy Fats for Breakfast**
Start your day with a nutrient-dense breakfast, such as eggs, chai pudding, or moong dal cheela with vegetables. This combination of protein and healthy fats keeps you full for hours, stabilises blood sugar levels, reduces cravings, and prevents the post-lunch energy slump.
**2. Whole Foods Over Processed Carbs**
Chowdhary advises choosing whole, unprocessed foods and reducing your intake of refined carbohydrates, which are often linked to weight gain. Opt for whole grains, fruits, and vegetables instead of pasta, bread, snacks, and sugary beverages.
**3. Early Dinner**
Finish your evening meal earlier in the day—ideally by 7pm—and avoid late-night eating. This simple change helps regulate metabolism and can positively impact belly fat patterns. If an early dinner isn't possible, aim for dinner by 8 PM and gradually make the change.
**4. Support Gut Health**
Ensure your digestive system is healthy and functioning optimally. If you experience gut issues, address them first, as a healthy gut is essential for proper nutrient absorption and effective weight management. Aim for up to 2 grams of protein per kilogram of body weight if your gut is in good shape, and maintain a 1:2 ratio of active carbs to vegetables in meals for balanced nutrition.
These strategies are designed for long-term sustainability and focus on foundational nutrition and lifestyle habits rather than quick fixes. Remember, always seek the advice of your doctor with any questions about a medical condition. Aim for 7-9 hours of quality sleep per night to support weight management, as poor sleep raises ghrelin and cortisol levels, promoting fat gain.
[1] Fitness coach shares 5 tips to lose weight, get rid of belly fat and tone up body in your 40s: 'Protect your sleep' [2] Sleep is another powerful metabolic lever in weight loss [3] Focus on whole, unprocessed, fibre-rich foods while reducing intake of ultra-processed carbohydrates and sugary beverages [4] Early dinners (before 6:30 PM) should be attempted at least 3-4 times a week to aid digestion and sleep quality [5] Rashi Chowdhary's Instagram post on July 16, 2023, provided tips on how to combat post-marriage weight gain.
- Rashi Chowdhary, a fitness-and-exercise and nutrition expert, advocates for a health-and-wellness approach to tackling post-marriage weight gain, focusing on long-term sustainable lifestyle changes.
- To maintain a stable weight, she recommends starting the day with a breakfast rich in protein and healthy fats, such as chai pudding or eggs, to control cravings and blood sugar levels.
- In addition, she advises choosing whole, unprocessed foods over refined carbohydrates and opting for early dinners, preferably before 7 PM, to regulate metabolism and aid digestion.
- A healthy gut is crucial for effective weight management, so addressing any gut issues and maintaining a balanced ratio of active carbs to vegetables in meals is important for a nutrition-focused weight loss strategy.
