Supratim Chowdhury, a fitness trainer and level 4-certified nutritionist, is on a mission to transform 10 million people’s health, according to his Instagram page, The Supratim Official. He frequently shares weight loss tips and tricks with his followers. Recently, he shared his personal weight loss journey, where he successfully lost 20 kg and achieved a lean physique. Supratim credits his transformation to following five simple rules for quick weight loss.
In a video, Supratim revealed the five rules that helped him lose the weight without relying on a strict diet plan:
1. Finish Your Dinner by 7-8 pm:
Supratim advises eating your last meal of the day by 7 or 8 pm. This helps reduce late-night cravings and supports better digestion.
2. Drink 3-4 Liters of Water Daily:
Staying hydrated is crucial for overall health, and drinking sufficient water each day can aid in weight loss by improving metabolism and reducing unnecessary snacking.
3. Eat 50% Less and Maintain a Calorie Deficit:
He emphasizes eating smaller portions, aiming to consume 50% less food while maintaining a calorie deficit, which is key to losing weight.
4. Follow a Simple 30-40 Minute Workout Routine:
Exercise is essential for weight loss. Supratim recommends a simple workout routine, lasting around 30 to 40 minutes each day, to stay active and burn fat.
5. Stay Stress-Free:
The most important factor in his weight loss journey is staying stress-free. Stress can lead to overeating and other unhealthy habits that hinder weight loss.
Additional Tips for Weight Loss Without a Strict Diet Plan
In another video, Supratim shares more tips for weight loss that don’t involve a rigid diet plan:
1. Eat Home-Cooked Food Only:
Home-cooked meals allow for better control over ingredients and portion sizes, making it easier to avoid hidden calories and unhealthy additives.
2. Fix Your Meal Timings:
Having regular, consistent meal timings helps regulate metabolism and reduces unnecessary snacking.
3. Include All Macronutrients in Your Diet:
Supratim recommends adding protein, carbohydrates, and fats to your meals while including green salad for added nutrients.
4. Take Single-Serve Portions:
Avoid overeating by taking only single-serve portions and resisting the temptation to go for seconds.
5. Avoid Devices During Meals:
Using devices while eating can negatively impact digestion. Focus on your meal, chew thoroughly, and be mindful of what you’re consuming.
Foods to Avoid for Weight Loss
Dr. Kiran Soni, Head of the Department of Nutrition and Health at Yatharth Hospital, advises avoiding certain foods that can derail weight loss efforts. In a recent interview, Dr. Soni highlighted the following foods to steer clear of:
Chips, Cookies, and Fast Food: These items are often high in unhealthy fats, added sugars, and calories, which contribute to weight gain. Avoiding these can help with weight loss and improve overall health.
By following these simple rules and avoiding harmful foods, Supratim and Dr. Soni emphasize the importance of mindful eating and lifestyle choices in achieving and maintaining a healthy weight.
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