Being in the process of losing weight does not mean adopting an extreme diet, such as eating only certain foods or excessively restricting calorie intake. Such eating habits are difficult to maintain over the long term and do not provide the body with enough energy. The story of a woman in India who successfully lost weight by maintaining healthy eating habits has been reported.
◇Lost Weight by Consuming a Balance of Carbohydrates, Protein and Fat
According to ‘NDTV’ on the 25th, local time, Anurit Kaur began losing weight in 2024 and lost 56 kg in two years. She had been bullied over her appearance since her school days and lost 50 kg through an extremely restrictive diet and excessive exercise, but suffered from nutritional deficiencies and hypothyroidism. Over time, her weight rose again to 116 kg. She also developed various health problems, including prediabetes, gallstones and elevated cholesterol levels. She later revised her diet plan to reduce body fat while strengthening muscle mass and building strength, successfully losing weight until she reached 60 kg.
Anurit Kaur said, “For years, I thought that eating less would help me lose more weight, but what really mattered was learning how to eat properly,” adding, “You should not starve yourself or survive on very small meals to lose weight.” She explained that, particularly for women, chronically inadequate food intake can negatively affect energy, exercise capacity, nutritional status and overall health. She said, “I lost weight by eating a balance of vegetables for fiber, high-quality protein that helps build muscle and maintain satiety, carbohydrates that provide the energy needed for physical activity and training, and essential fatty acids.”
She also increased her level of physical activity. Rather than starting with high-intensity exercise, she developed habits such as walking for 10 to 20 minutes after meals, getting up and stretching every hour, and walking around while talking on the phone. She later combined this with strength training to build strength and increase muscle mass. She currently works as a dietitian and coach after successfully losing weight.
◇Dividing the Plate and Planning Meals in Advance Can Help
Like Anurit Kaur, eating a variety of foods can help prevent muscle loss and provide the body with enough nutrients during weight loss. Dividing a plate into four sections and allocating nutrients among them makes it easy to create a balanced meal. First, fill half the plate with fruits and vegetables in a variety of colors. One-quarter should consist of whole grains. Whole grains that remain in their original form, such as barley, quinoa, oats and brown rice, are preferable. Fill the final quarter with healthy sources of protein, such as fish, beans, nuts, seeds, poultry and eggs. Fatty meats and processed meats are not included. Use olive oil or canola oil, and limit butter intake. Avoid sugary drinks and choose beverages with few or no calories, such as water, coffee and tea.
It is a good idea to plan meals in advance. If there is nothing in the refrigerator after work, it can be difficult to prepare healthy food. A French study of 40,554 adults found that people who planned their meals tended to eat a wider variety of foods and had a lower risk of being overweight or obese. ‘Harvard Health Publishing’ said it is best to plan a week’s meals in advance and go grocery shopping at the time when it is least stressful and you are not hungry. When shopping, buy enough basic ingredients, such as frozen vegetables, whole grains and eggs, so that you can prepare a healthy meal at any time. Preparing ingredients the night before, such as moving frozen fish to the refrigerator and chopping vegetables in advance, further lowers the risk of choosing unhealthy foods. Keeping a detailed record of what foods you ate after each meal can help you achieve your goals.
◇Lost Weight by Consuming a Balance of Carbohydrates, Protein and Fat
According to ‘NDTV’ on the 25th, local time, Anurit Kaur began losing weight in 2024 and lost 56 kg in two years. She had been bullied over her appearance since her school days and lost 50 kg through an extremely restrictive diet and excessive exercise, but suffered from nutritional deficiencies and hypothyroidism. Over time, her weight rose again to 116 kg. She also developed various health problems, including prediabetes, gallstones and elevated cholesterol levels. She later revised her diet plan to reduce body fat while strengthening muscle mass and building strength, successfully losing weight until she reached 60 kg.
Anurit Kaur said, “For years, I thought that eating less would help me lose more weight, but what really mattered was learning how to eat properly,” adding, “You should not starve yourself or survive on very small meals to lose weight.” She explained that, particularly for women, chronically inadequate food intake can negatively affect energy, exercise capacity, nutritional status and overall health. She said, “I lost weight by eating a balance of vegetables for fiber, high-quality protein that helps build muscle and maintain satiety, carbohydrates that provide the energy needed for physical activity and training, and essential fatty acids.”
She also increased her level of physical activity. Rather than starting with high-intensity exercise, she developed habits such as walking for 10 to 20 minutes after meals, getting up and stretching every hour, and walking around while talking on the phone. She later combined this with strength training to build strength and increase muscle mass. She currently works as a dietitian and coach after successfully losing weight.
◇Dividing the Plate and Planning Meals in Advance Can Help
Like Anurit Kaur, eating a variety of foods can help prevent muscle loss and provide the body with enough nutrients during weight loss. Dividing a plate into four sections and allocating nutrients among them makes it easy to create a balanced meal. First, fill half the plate with fruits and vegetables in a variety of colors. One-quarter should consist of whole grains. Whole grains that remain in their original form, such as barley, quinoa, oats and brown rice, are preferable. Fill the final quarter with healthy sources of protein, such as fish, beans, nuts, seeds, poultry and eggs. Fatty meats and processed meats are not included. Use olive oil or canola oil, and limit butter intake. Avoid sugary drinks and choose beverages with few or no calories, such as water, coffee and tea.
It is a good idea to plan meals in advance. If there is nothing in the refrigerator after work, it can be difficult to prepare healthy food. A French study of 40,554 adults found that people who planned their meals tended to eat a wider variety of foods and had a lower risk of being overweight or obese. ‘Harvard Health Publishing’ said it is best to plan a week’s meals in advance and go grocery shopping at the time when it is least stressful and you are not hungry. When shopping, buy enough basic ingredients, such as frozen vegetables, whole grains and eggs, so that you can prepare a healthy meal at any time. Preparing ingredients the night before, such as moving frozen fish to the refrigerator and chopping vegetables in advance, further lowers the risk of choosing unhealthy foods. Keeping a detailed record of what foods you ate after each meal can help you achieve your goals.