By Dr. Shikha Sharma
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The correlation between eating less and weight gain is often misunderstood. Contrary to popular belief, eating less does not directly lead to weight gain; rather, it’s the complex interplay of various physiological and psychological factors that can influence our body’s response to calorie intake.


A common misconception among people is that by consuming fewer calories will automatically result in shedding weight. A calorie deficit diet is necessary for weight loss, but a drastic reduction in calorie intake,  may slow down the body metabolism as it attempts to conserve energy. This adaptive response, known as “starvation mode,” can make it harder to lose weight and easier to gain it back once normal eating patterns are resumed.


Also, if we undergo severe calorie restriction, our bodies may break down muscle tissue for energy, leading to a decrease in muscle mass. Muscular activity  burns more calories than fat, a reduction in muscle mass can further slow down metabolism, making it easier to gain weight in the long run.


To achieve a sustainable weight , it is crucial to adopt a balanced approach between nutrition and exercise. Rather than resorting to extreme calorie restriction, we should focus on making gradual and sustainable changes in diet and lifestyle by healthy eating habits and regular physical activity.


The following strategies can be implicated to achieve weight loss without strict dieting –


1  Focus on Whole Foods: Instead of following a specific diet plan, prioritise whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are typically lower in calories and higher in fibre, which can help  feel fuller for longer duration and reduce overall calorie intake.

2 Stay Hydrated: Drink plenty of water throughout the day, as thirst can sometimes be mistaken for hunger. Opt for lukewarm water and herbal teas over sugary beverages and limit intake of high-calorie drinks such as soda and juices.

3 Limit Processed Foods: Minimise intake of processed and packaged foods, which are often high in calories, sugar, and unhealthy fats. For better health and metabolism one must choose whole, organic and unprocessed foods as much as possible.

4 Physical Activity: Engage in regular physical activity to support weight loss and overall health. 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days per week will be good enough for a healthy and sustainable weight loss.

5 Prioritise Sleep: A quality sleep of 6 to 8 hours per night is healthy  as inadequate sleep can disrupt hunger hormones and increase cravings for high-calorie foods. Develop a fixed time to sleep and create a relaxing ambience to promote good quality sleep.

6 Add Anti-Inflammatory herbal formulation in daily regimen – Consuming anti-inflammatory herbal formulations will not only ensure a healthy and sustainable weight loss but will also boost liver health. Jasmine Infusion and Rhododendron Tea are two formulations by Vedique that will boost fat loss , act as antioxidants and will reduce puffiness & water retention.

By adopting the above mentioned lifestyle and dietary changes one can achieve weight loss without resorting to restrictive dieting.

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