4 tips for healthful weight loss without Keto or Intermittent fasting

This started 10 years back. I started noticing that every year I would gain about 1-2 kgs. The weight gain was slowly creeping in. It became an annual phenomenon. As is, I was slightly heavier because I had not completely lost my pregnancy weight. Within a few years I was 6 kgs over my healthy weight range, despite my regular exercising.

I realised that slow weight gain happens as we age as our metabolism starts slowing down.

I decided to take action. So I did what everyone else does. I started eating less and started running more. People around me advised that running is the best way to lose weight. Guess what happened?


I was frustrated. The literature I read, said that weight is about calorie balance. If I expend more calories than what I intake, I would lose weight. But that was not happening!

Eventually I succeeded not just in losing but also sustaining the weight loss through these 4 tips.

If you are above 40 and struggling to lose weight try these –

TIP 1. Say NO to Sugar – Which means packaged fruit juices, canned beverages, desserts. Not just Sugar, I stopped jaggery, honey, dates, raisins.

Sugar is a hidden ingredient in many packaged products. It comes by the name of dextrose, maltose, cane syrup etc. If you find these in the ingredients in the label – AVOID.

SUPER TIP 1: I do not believe in moderation. Because moderation is subjective. What is moderation for me can be excess for you. When it comes to sugar and weight loss, the best strategy is NO. Do not settle for anything in between.

TIP 2. Hydrate – Water participates in many metabolic processes in our body. Weight gain often is a result of the body not functioning well. As you start eating better, it is also needed to keep the hydration level high for the body to function well. If you are between 60-70 kgs of weight, have 2-3 litres of water and if above add another litre.

SUPER TIP 2: Keep a personal water bottle that no one else drinks from to keep track of your water intake. Pour in a glass while drinking so you can consume more water in one go.

TIP 3. Sleep – Just like we cannot keep driving our car without giving it rest and expect it to work efficiently, our body also needs to rest. Underlying cause of weight gain is often poor health. Poor sleep pattern being one of them. Lack of sleep increases the cortisol levels (stress hormones) in the blood which results in fat storage. Minimum of 7-8 hours of sleep is needed on a regular basis for healthful weight loss.

SUPER TIP 3: Medidate 20 mins prior to bedtime for a good quality of sleep.

TIP 4. Right exercises: Running was not helping me beyond a point. For that matter no cardio vascular exercise is effective for Fat loss. Long duration cardio exercises depletes muscles. For weight(Fat loss) strength training in combination with HIIT is needed. Strength training increases muscle mass. Muscle needs more energy for maintenance and this energy comes from stored fat in the body. So stop doing long duration cardio and start strength training and HIIT for fat loss.

SUPER TIP 4: 1-2 kg dumbells will not help. Try heavier weights.

I had enrolled under a trainer at the gym. That did not help either because the trainer only knew how to give guidance on exercises and not the rest.

BONUS TIP: if you wish to get help, take it from qualified professionals who can provide holistic guidance.

At Navitae, we help people around the world to lose weight healthfully and sustain it too. We do not recommend keto, we do not recommend intermittent fasting. We focus on health and weight loss comes as a by product. People come back and tell us all the things they got for FREE along with Weight Loss in our programs – glowing skin, better sleep, firm body, abundant energy and the constant feeling of happiness inside.
More details: https://navitae.com/package/weight-watchers/


Have you succeeded in your weight loss journey. What were your learnings? Please share so I can learn from you too,

-Ruma Pal
Certified Fitness Trainer, ISSA

Certified Fitness Nutritionist, ISSA
Women’s Fitness Specialist, NASM