Weight Loss

The Science-Backed Blueprint to Weight Loss Success and How to Meet Your Goals

Tried a lot of trending weight loss diets, and joined various weight loss programs and yet the result is zero? Still emotional eating hunting you and making you prey to over-weightedness? Grow up, Bro! When it comes to weight loss, nothing will work until you arise self-awareness in yourself and keep on walking on the right path. But, what’s the right path? How would you know what’s the right path for you?


Well! Don’t worry! That’s why we are here! We have brought you the Science-backed blueprint to weight loss success. We will also tell you in detail how to meet your diet goals. So, let’s proceed.

What is Weight Loss and Why Should You Pursue It?

Weight loss is the process of burning more calories or fat than one takes in. People try to lose weight because losing their weight saves them from certain medical conditions like heart ailments, type 2 diabetes, etc. Besides, losing weight keeps your high blood pressure under control, saves you from overweight-related injuries, and maintains your total cholesterol level so that it stays within the limit.

source: Youtube

Apart from that, losing weight makes you look slim, trim, and beautiful and helps you stay healthy. Burning the calories of your body is possible by cutting high-calorie foods and beverages from your diet or reducing them and doing regular physical activities. It hears simple, right? But, the reality is that adhering to a pragmatic, useful, and sustainable plan for weight loss is as challenging as climbing a mountain. Wanna know the basic secret to weight loss? Eat healthily and be active. Keep reading to know more secrets to weight loss.

All of our secrets are hundred percent Science-backed (no pseudoscience, fads, or fake assurance through weight loss programs) and are honest and ethical means of body transformation. Also, they are completely sustainable.

The Basics of Healthy Eating & Proper Nutrition for Weight Loss:

Attempting weight loss is a serious thing that must be pursued in a sincere way. It’s not for someone who is exceptionally bulky and yet keeps on consuming plenty of junk and processed fatty foods. Also, it’s not for those who avoid going to gyms or doing physical exercises despite being uncontrollably heavy-weighted.

The progressive weight loss blueprint about which we are talking about in this writeup will only fit those people who believe in taking healthy nutrition in their bodies and comprises at least a few healthy lifestyle habits in them. Also, our weight loss secrets will work on you if you are already cautious about your health and are taking care of it through the years but still couldn’t sort out, why your weight is not going down.

Weight loss never claims that you have to remain hungry. But, choosing the right food is necessary for your diet goals, especially when it comes to your body transformation from heavy to light. Right foods mean curbing out foods that comprise high calories and unhealthy fats (like saturated fat, trans fat, etc.) and grasping healthy and nutrient-rich foods that comprise a high amount of protein, carbohydrates, good fats, and fibers.


The requirement of nutrients in one’s body differs from one person to another. And, understanding that nutrition requirements can help us reach our goals very easily. So, making a nutrition plan for our body is very important. A small step towards it is to calculate your TDEE, that is, the Total daily energy expenditure. By calculating it, you will understand what’s the amount of energy that your body needs every day to keep it going. Now, depending on your TDEE, you should consume foods containing calories, protein, and carbohydrates.

For losing pounds and following the diet goals you have to make your body transformation in a positive way. And, that you can make this possible by devouring 15 to 20 percent fewer calories than the measurement of your TDEE. As for protein, consume at least 0.8 to 1 gram of protein daily for each kilogram of your body weight. You can also increase it to 1.2 to 1.6 grams in case you are seriously thinking of losing weight. Regarding fat, we can say that aim to obtain 20 to 25 percent of your every day’s calories from fat. Remember, each gram of fat comprises 9 calories in it. Get the remaining calories in your body from fiber-rich carbohydrates.

Whatever you eat will aid you in weight loss if you keep in mind your diet goals and choose them wisely before eating. So, to control your weight and keep your body healthy through nutrient-rich foods, you must include various whole grains (for example, brown rice, brown bread, whole wheat, millet, etc.), fish, chicken, lean proteins( for example, lentils, tofu, etc.), green vegetables, creamless milk, fresh fruits, nuts, raisins, olive oil or mustard oil/groundnut oil into your diet.

Whole grains comprise dietary fibers and calcium that ensure smooth bowel movement and keep your body healthful respectively. Protein-containing foods such as lentils, fish, egg, chicken, etc give you strength and save you from hunger by keeping your stomach full. Various vegetables and fruits comprise antioxidants, vitamins, and minerals that make your immunity stronger by imparting nutrition into your body. Different nuts (walnuts, almonds, etc.) and seeds (including chia, sunflower, flax, etc) comprise high levels of the good fats of omega-3 and omega-6.

So, purchasing these food products and eating them properly instead of eating fatty foods is bound to make your weight normal and your body stronger and that too in a healthy way. It will ensure that your diet goals are achieved.

How to Create a Balanced Meal Plan with the Right Nutrients & Foods:

Wait! Eating the right kind of food doesn’t only guarantee that you will be normally weighed. For losing weight significantly forever, you have to plan your meal wisely and follow that accurately without breaking the chain ever. So, what’s the nutrition plan? Break your meal into 3 parts – breakfast, lunch, and dinner. Although you may sometimes indulge in a small mid-day snack or an evening tea-time snack.

The nutrition plan says – don’t overeat at a time. In case you love to eat something, eat the food throughout the day in small portions instead of finishing it in a hurry. The meal in which you get a lot of protein and is heavy among the all must be done after exercise. Also, each time before and after doing your exercises, consume some carbohydrates.


Allot most of the carbohydrates for your breakfast and lunch and keep a very limited quantity of them for your dinner. And, last but not the least, always eat your dinner a minimum of 2 hours before going to your bed. It will ensure that you don’t face any acidity-related problems ever. Always follow the standard serving size of each food item at a time to prevent overeating. Here is the standard serving size of some food items:

  • 28 grams of rice (1/2 cup)
  • 20 grams of Chappati (1 medium-sized Chappati)
  • 12 grams of whole grain bread (commercial bread’s 1 slice )
  • 25 grams to 30 grams for fruit (any 1 fresh fruit among apple, banana, orange, pear)
  • 4 grams to 10 grams for veggies (half cup cooked green)
  • 19 to 12 grams of legumes (1 cup)
  • 20 grams of Tofu (1/2 cup)
  • 23 grams of paneer
  • 10 to 12 grams of eggs (2 whole eggs)
  • 28 grams of chicken
  • 30 grams for fish
  • 26 grams of red meat
  • 10 grams of ghee or oil
  • 15 grams of nuts and seeds

Exercising Like a Pro – The Best Workouts & Exercise Tips:

Apart from eating healthy and doing a proper nutrition plan, you also need to do regular workouts for significant as well as permanent weight loss. Also, you have to maintain them throughout your lifetime. The best workouts or exercises for weight loss are walking, cycling, interval training, pilates, jogging, weight training, swimming, and yoga.

If you are a beginner, then, you must start with walking. It’s the easiest exercise that never makes you feel inconvenient or overwhelmed. Also, this exercise will never stress your joints. At the start, practice walking for 30 minutes. Do it 3 to 4 times per week. As you get adapted yourself to this exercise, gradually increase its frequency and duration.

After your body adjusts well to walking, try out jogging to bring more effects to your weight loss. Keep the pace between 4 to 6 mph. In case you want to lose weight through running, keep the pace higher than 6 mph. At first, jog/run for 20 to 30 minutes and then increase it. When it comes to your fitness, cycling is a great job. It not only loses weight but also saves you from insulin sensitivity, heart ailments, and cancer. Weight training workouts are a great alternative for burning more calories than that burnt by aerobic exercises.


Interval training (HIIT) is a great way of losing calories. This training lasts between 10 to 30 minutes. Examples of the training include pedaling your bike hard for 30 seconds. After that, slow down the pace to 1 to 2 minutes. Keep doing the same pattern until 10 to 30 minutes.

Weight loss is fun if you resort to swimming. Swim 3 times/week for 60 minutes and gradually you will see that you are losing weight significantly. Other benefits of swimming include improved body flexibility, joint pain healing, reduced risk for heart ailments, no/low cholesterol, and no/low triglycerides. Another way for weight loss is Yoga. It not only helps you lose weight but also relieves your stress and becomes responsible for your physical as well as mental well-being. A fair quantity of calories gets lost with this exercise. Pilates, like walking, is also a beginner-friendly exercise however it burns fewer calories than aerobic exercises. However, people find this exercise enjoyable and they gradually get attached to it.

Whichever of the above exercise you follow, don’t forget to maintain a healthy diet and the proper meal plan.

Mental Health Matters– Overcoming Emotional Eating & Building Mental Toughness

Some people become overweight due to emotional eating. They keep on eating nonstop whenever they feel tensed or sad, resulting in more gain of weight. To seriously forfeit your weight, you have to stop overeating or emotional eating as it can only push you to attain pounds. You must remember that mental health also matters in case of weight loss, not only your physical health and so, you have to act accordingly.

Building mental toughness or making yourself mentally strong is the only way to overcome this problem. Staying mentally strong will give you only positive thoughts and thus prohibit you from eating emotionally in an uncontrollable way, thus keeping you healthy and helping you in losing your weight.

Wrapping Up:

So, in case you want to lose weight genuinely without falling for any scam or fad, try out the above-mentioned method and we guarantee that you will thank us for what we have confided with you. Bye for now!

Dr. Michael Smith

Meet Dr. Michael Smith, a certified personal trainer, nutritionist, and weight loss expert with over 7 years of experience in the health and fitness industry. Dr. Michael Smith has helped thousands of individuals achieve their weight loss goals through a combination of science-based strategies, personalized meal plans, and effective exercise programs.

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