Through her Instagram account, nutritionist and weight loss coach Rashi Chowdhary often offers useful and informative advice on how to lose weight. Her material is centered on practical, long-lasting strategies that speed up fat reduction, including dietary tricks, exercise guidelines, and lifestyle practices.

Rashi addressed the prevalent issue of post-marriage weight gain on July 16 and discussed the reasons why it might be challenging for individuals to lose those extra kilograms after getting married. "Stick to these 4 simple principles to get back on track," she advised.

1. Protein and fat for breakfast

Because chai and toast won’t keep you full. A protein-fat combo (like eggs, chai pudding, moong dal cheelas with veggies) keeps you full for hours, so you're not mindlessly snacking through the day. It also keeps your blood sugar steady which means less hunger, fewer cravings, and no 4 pm crashes.

2. Carb and veggie ratio of 1:2 (or even 1:3)

If calorie-counting feels like a full-time job (and let’s be real, it is), just use your eyes. Fill your plate with double the amount of veggies compared to carbs.

3. Protein up to 2g per kg of body weight

Your protein intake might drop because meals revolve around what’s easy or shared but start slow - aim for 1g / kg body weight (that's minimum) and gradually build up.

4. Early dinners

If you can't do it every day, then aim to finish your dinners by 6:30 at least 3–4 times a week. This will help your gut get rest, it will help with sluggish digestion, and you'll have a better sleep! On rest of the days, slowly make the change and try eating by 8pm. 

Weight loss tips to follow:

Dr Jaison Paul Sharma, MBBS, MD (Internal Medicine) - consultant diabetologist at Sharma Hospital in Garhdiwala said, “Focus on whole, unprocessed, fibre-rich foods while reducing intake of ultra-processed carbohydrates and sugary beverages.” he also recommended healthy sleeping patterns to fast track the weight loss journey. “Sleep is another powerful metabolic lever; poor sleep raises ghrelin and cortisol levels, promoting fat gain. Aim for 7–9 hours of quality sleep per night,” he added.

Read Also: Stress-Relief Workout Tips for Expecting Moms

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