Deepti Harshana shared the five foods she cut back on as part of her weight-loss journey, alongside healthier alternatives that helped her achieve her fitness goals.
While individual results vary, nutrition experts generally recommend limiting the following foods as part of a balanced weight-loss plan.
1. Sugary Drinks
Why reduce them?
Sugary beverages are high in added sugars and calories, which can contribute to weight gain. They may also lead to water retention in some people.
Healthier alternatives:
Lemon water
Unsweetened coconut water
Green tea
2. White Bread
Why reduce it?
White bread is made from refined flour and is digested quickly, which may cause blood sugar spikes and increase hunger.
Healthier alternatives:
Whole wheat or multigrain bread
Sourdough bread
Oats
3. Packaged Snacks
Why reduce them?
Many packaged snacks contain high amounts of sodium, refined carbohydrates and unhealthy fats, which can contribute to bloating and unnecessary calorie intake.
Healthier alternatives:
Roasted chana
Unsalted nuts
Roasted makhana
4. Fried Fast Food
Why reduce it?
Fried foods are generally high in calories, unhealthy fats and sodium, making them easy to overconsume.
Healthier alternatives:
Homemade wraps
Grilled paneer or chicken tikka
Freshly prepared home-cooked meals
5. Late-Night Snacking
Why reduce it?
Eating late at night out of habit rather than hunger can increase daily calorie intake and make weight management more challenging.
Healthier alternatives:
Herbal tea
Skip unnecessary snacking if you're not hungry and prioritise adequate sleep.
Healthy Habits That Supported the Journey
Along with changing her eating habits, maintaining a healthy lifestyle is equally important for sustainable weight loss. Experts recommend:
Staying in a calorie deficit if weight loss is the goal.
Drinking 2–3 litres of water daily.
Getting 7–8 hours of quality sleep every night.
Walking regularly or engaging in daily physical activity.
Following a balanced, nutrient-rich diet instead of restrictive crash diets.
Small, consistent lifestyle changes can make a significant difference over time. However, experts advise consulting a healthcare professional or a registered dietitian before making major dietary changes, especially for people with underlying health conditions.