Managing hypothyroidism can feel overwhelming, especially when fatigue, weight gain, low energy, and hormonal imbalance become part of daily life. While medication is often necessary, nutrition plays a powerful supportive role in thyroid health.
Certain foods provide essential nutrients like iodine, selenium, omega-3 fats, and vitamin D that help the thyroid function more efficiently. Including the right foods consistently can support hormone balance and overall well-being.
Here are five foods that can naturally support thyroid health when included thoughtfully in your diet.
1. Brazil Nuts – A Powerful Source of Selenium
Brazil nuts are one of the richest natural sources of selenium, a mineral crucial for thyroid hormone activation.
Why they help:
Selenium helps convert inactive thyroid hormone (T4) into its active form (T3)
Supports antioxidant defense and reduces oxidative stress in the thyroid
How to consume: One to two Brazil nuts daily, preferably in the morning Avoid excess, as too much selenium can be harmful
2. Seaweeds – Natural Iodine Support
Iodine is essential for thyroid hormone production, and seaweeds are naturally rich in it.
Why they help:
Iodine is required for making thyroid hormones
Supports hormone production when consumed in appropriate amounts
How to consume: Small portions of seaweed occasionally Always be cautious, as excess iodine can worsen thyroid issues
3. Whole Eggs – Do Not Skip the Yolk
Eggs provide multiple nutrients needed for thyroid health, especially when eaten whole.
Why they help:
Rich in iodine and selenium
Egg yolk contains fat-soluble vitamins that support hormone balance
How to consume: Whole eggs as part of a balanced meal Avoid removing the yolk unless medically advised
4. Omega-3 Rich Foods – Reduce Inflammation
Fatty fish like salmon, mackerel, and sardines support thyroid function by lowering inflammation.
How to consume: 2–3 servings per week Vegetarian alternatives include flaxseeds and walnuts
5. Coriander Seeds – A Traditional Supportive Remedy
Coriander seeds have long been used in traditional Indian practices for metabolic and hormonal support.
Why they help:
May support digestion and metabolism
Traditionally believed to aid thyroid balance
How to consume: Soak one tablespoon of coriander seeds overnight Drink the strained water in the morning on an empty stomach
Important Reminder
These foods support thyroid health, but they do not replace medication. Hypothyroidism requires proper diagnosis, blood tests, and medical supervision. Always consult a qualified doctor or nutrition expert before making significant dietary or lifestyle changes, especially if you are already on thyroid medication.
Conclusion
Hypothyroidism management is not just about medicines—it’s also about nourishing your body with the right nutrients. Foods rich in selenium, iodine, omega-3 fats, and essential vitamins can support thyroid function, reduce inflammation, and improve overall health. When combined with medical guidance, balanced nutrition becomes a powerful ally in managing thyroid health naturally and sustainably.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
If you’ve been having a hard time staying consistent with your workouts, this reminder is for you. Starting a fitness journey is easy; staying committed is where most people struggle. But understanding what consistency actually does to your body and mind can be the biggest motivation.
When you begin working out regularly, here’s what truly happens beneath the surface.
1. Your Body Burns More Calories Even at Rest
Consistent workouts increase your basal metabolic rate. That means your body continues burning calories even when you’re not exercising. Over time, this improves fat loss, supports better body composition, and enhances overall metabolic health.
2. Your Mood Improves as Endorphins Kick In
Regular movement boosts endorphins—the natural chemicals responsible for reducing stress and lifting your mood. This is why even a short workout can make you feel calmer, happier, and more focused. Exercise becomes not just a physical routine but an emotional reset.
3. Your Muscles Get Stronger and Hormones Stay Balanced
Strength training and regular movement help build lean muscle, improve posture, and support joint health. Consistent exercise also helps balance key hormones related to:
Energy
Stress
Mood
Appetite
This leads to better sleep, improved digestion, and stable energy throughout the day.
4. Your Energy Levels Rise
The more you move, the more energy your body creates. Regular workouts improve circulation, oxygen flow, and stamina—helping you feel more active and productive throughout the day.
The Most Important Part: Your Body Will Thank You
Every time you show up—no matter how small the effort—your body responds. It gets stronger, healthier, and more resilient. You may not see immediate results, but your body is changing with every single workout you complete.
Conclusion
Staying consistent with your workouts isn’t about perfection; it’s about showing up for yourself every day in small ways. From boosting your metabolism and improving mood to building strength and balancing hormones, regular exercise transforms your body from the inside out. Even on the days you feel tired or unmotivated, remember that your future self will thank you for the effort you put in today. Keep going—your body is listening, responding, and appreciating every step.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
Most individuals think that to lose weight, they have to starve or skip their meals or live on bland food. The truth is that sustainable fat loss happens when you are full, fresh, and nutritious with your meals. That is where an oats weight loss smoothie comes in.
Oats smoothies are convenient and one of the most effective methods to combine fiber, complex carbs, protein, and micronutrients in a single indulgent meal. Be it losing belly fat, controlling cravings, or having a heavy breakfast or dinner, oat smoothies can be used to your advantage without leaving you feeling like you are on a crash diet.
Here, we are going to know the benefits of oats smoothies in weight loss, the most effective recipes of an oats smoothie that help to lose weight, and the dos and don’ts.
Why are Oats Wonderful as a Weight Loss Food?
There is a common misconception about oats and fattening, and it is the easiest to understand that nutritionally speaking, oats are one of the smartest carbs you want to consume when losing weight.
Oats contain high amounts of the beta-glucan fiber, which helps to prolong digestion and keep you satisfied for longer. This controls hunger, unnecessary snacking, and maintains the blood sugar level. Normal blood sugar levels imply that one avoids craving foods, including sweets and refined carbohydrates.
They have a low glycemic index, which implies that they do not produce sudden peaks and falls when it comes to releasing energy. Oats are also more digestible when taken in smoothie form, and they still benefit your body.
Most of all, oats go hand in hand with fruits, seeds, yogurt, and plant-based liquids, they belong to healthy, well-balanced weight-loss blends.
Oats weight loss smoothie is not only effective at the calorie level.
Firstly, it will aid in keeping you full the whole day, which will automatically lower your total amount of calories in a day. When you are full of your breakfast or meal supplement, you will have fewer cravings to have biscuits, fried foods, and sweet beverages.
Secondly, oats give constant energy, which contributes to the improved performance during the workouts and levels of daily activity. The more one moves during the day, the greater the amount of calories burnt without having to be intentionally fat-burning consciously.
Lastly, oats smoothies enhance digestion and gut, as well as metabolic performance, when combined with fruits such as apple, banana, papaya, or lemon and sources of protein, such as yogurt or peanut butter. A proper gut is directly related to weight control and weight loss.
Best Time to Have Oats Smoothie
An oats smoothie is best taken at the following time in order to lose weight:
As a breakfast replacement
As a post-workout meal
As a light supper (early evening)
Oats smoothies should not be taken at night because digestion is a slow process and all the calories do not exist in the body because they are not utilized.
14 Best Oats Smoothie Recipes for Weight Loss Recommended by Silky Mahajan
The following are the best, proven and tested combinations of oats smoothies to lose fat. These recipes are aimed at satiety, digestion, and healthy nutrition.
1) Oats Banana Smoothie
It is among the most user-friendly and popular ones.
Bananas are natural sweeteners and a source of potassium and oats make the smoothie full and balanced.
Benefits:
Provides sustained energy
Reduces sugar cravings
Good to eat in the morning or after exercise
How to make:
1 cup Rolled oats (soaked)
1 small banana
Unsweetened almond milk (or water)
Cinnamon (optional)
2) Oats Smoothie without Milk
This smoothie is a great choice especially when you are lactose intolerant or you do not need dairy products.
Both water and plant-based liquids reduce the number of calories, but they preserve the content of fiber.
Benefits:
Easy on digestion
Lower in calories
Appropriate to persons who bloat
How to make:
1 cup Soaked oats
Apple or berries
Water or coconut water
Chia seeds (optional)
3) Oats Apple Smoothie to Lose
Apple is a fruit that contains so much fiber and antioxidants which makes it an excellent fruit in fat loss.
This smoothie helps in the digestive system and keeps the hunger check in.
Benefits:
Improves gut health
Reduces bloating
Sugar-free and naturally sweet
How to make:
1 cup rolled oats
1 chopped apple (with peel)
Water or almond milk
A pinch of cinnamon
4) Apple Lemon Oats Smoothie
This blend is particularly useful to individuals who have difficulties in digestion or retention of water.
Lemon contains vitamin C and it increases fat metabolism.
Benefits:
Detoxifying effect
Improves digestion
Refreshing and light
How to make:
1 cup soaked oats
Apple slices
Fresh lemon juice ½ tbsp
Water
5) Oats and Yogurt Smoothie
It is a fat loss protein rich form that is effective in muscle retention and loss of fat.
Probiotics are added to yogurt and they benefit gut health and metabolism.
Benefits:
Keeps you full longer
Enhances the gut bacteria ratio
Ideal after workouts
How to make:
1 cup rolled oats
Plain low-fat yogurt
Fruit of choice
Water (to adjust consistency)
6) Oats Apple and Dates Smoothie
Dates are rich in calories, yet when eaten in moderation, it acts as a good way to curb the desire to have sugar.
This smoothie is ideal among the active individuals.
Benefits:
Natural energy boost
Prevents binge eating
No refined sugar
How to make:
1 cup soaked oats
1 chopped apple
1-2 soaked dates
Water
7) Papaya Oats Smoothie
Papaya is also very good in digestion and in eradicating bloating.
Individuals with gut problems are mostly beneficiaries of this smoothie.
Benefits:
Improves digestion
Reduces constipation
Light and refreshing
How to make:
1 cup soaked oats
100gms papaya cubes
Water or coconut water
8) Peanut Butter and Oats Smoothie
This is a very filling though high-calorie smoothie that is worth trying in case one is an over-snacker.
Benefits:
Controls hunger
Provides healthy fats
Prevents muscle loss
How to make:
1cup rolled oats
Natural peanut butter (1 tbsp)
Banana or apple
Water or almond milk
9) Berries and Oats Smoothie
Berries are rich in antioxidants and contain low levels of calories hence are good fat loss agents.
It is a light smoothie that is refreshing and suits individuals who do not love sweetness.
Benefits:
Low-calorie and full of antioxidants
Supports fat metabolism
Good for gut health
How to make:
1cup rolled oats
100gms strawberries or blueberries
Water or Greek yogurt
Chia seeds (optional)
10) Mango Oats Smoothie
Mango may be incorporated in weight loss eating plans in portion-controlled.
One should have this smoothie at the end of a workout or in the morning.
Benefits:
Provides natural energy
Prevents sweet cravings
Helps in how to heal post-workouts
How to make:
1 cup rolled oats
A small portion of mango
Water or low-fat yogurt
11) Oats & Spinach Green Smoothie
This green smoothie is a great choice in case fat loss and intake of micronutrients is what you want.
Spinach is free of calories that adds volume and nutritional value.
Benefits:
High in fiber and iron
Supports detoxification
Keeps calories low
How to make:
1 cup rolled oats
A handful of spinach leaves
Banana (for taste)
Water
12) Oats Cocoa Smoothie
This is ideal in case of chocolate lovers who are out to lose weight.
Substituting sugar and calories on unsweetened cocoa provides flavor.
Benefits:
Curbs chocolate cravings
Mood-boosting
Friendly dessert alternative with weight loss
How to make:
1 cup rolled oats
Unsweetened cocoa powder
Banana/dates (low amount)
Water or almond milk
13) Oats Coffee Smoothie
The smoothie can be used as an energy drink in the morning or before a workout.
Coffee assists in raising the alertness and fat burning.
Benefits:
Boosts metabolism
Suppresses appetite
Great pre-workout option
How to make:
1 cup rolled oats
Cold brewed coffee
Unsweetened almond milk/ water.
Cinnamon or dates (optional)
14) Oats Coconut Smoothie
This smoothie is not that thin but very fulfilling.
To ensure any oats smoothie will be more effective in losing fat:
If oats are always soaked for at least 15-30 minutes
Regulate the portions of fruit
Include a source of protein or fats (yogurt, nut butter, seeds)
Do not use the smoothie as an addition to a meal
Common Mistakes While Making Oat Smoothie
Even healthy smoothies will not reduce weight when prepared in the wrong way.
Avoid:
The addition of sugar, honey, and flavoured syrups.
Consuming huge amounts of peanut butter or dates.
Avoiding all sources of protein.
Consumption of oats smoothies before and after a meal rather than replacing a meal.
Final Thoughts
When made mindfully, an oat smoothie can be one of the easiest and most efficient ways to lose weight. It stabilizes blood sugar, promotes digestion, keeps you full, and discourages unhealthy snacking. Consistency, portion control, and ingredient balance are crucial.
Consult a nutritionist if you are looking for a more practical, long-term method of weight loss without following any crash diets.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
FAQ
Is oats smoothie good for weight loss?
Oats smoothie is great for weight loss since it is high in fibre which keeps you full longer.
Can we put raw oats in a smoothie?
Yes, you can absolutely put raw, old-fashioned or quick oats in a smoothie for added fiber, thickness, and nutrients, but using a powerful blender or soaking them first is key to avoid gritty chunks and improve digestibility for a smoother, creamier result.
Do oats burn belly fat?
Oats don’t directly “burn” belly fat, but their high soluble fiber promotes fullness, controls appetite, stabilizes blood sugar, and improves metabolism, all of which support overall weight loss and can reduce abdominal fat as part of a balanced diet and exercise plan. They help create a calorie deficit and prevent overeating which are crucial for weight loss benefits.
What if you start eating oats every day for 30 days?
Eating oats daily for 30 days can significantly improve digestion, lower cholesterol, blood sugar control, and provide sustained energy due to their high fiber and nutrients, helping with weight management and gut health; however, you must drink plenty of water to avoid potential bloating or constipation and ensure a balanced intake of other nutrients to prevent deficiencies.
Do oats increase weight?
Oats can help you gain weight when prepared with calorie-dense ingredients like whole milk, nuts, seeds, nut butters, and dried fruits, as they provide complex carbs, fiber, and protein, creating the necessary calorie surplus for healthy weight and muscle gain.
We all know how complex a female body is. Weight Loss for Females is not the same as weight loss for men. Women experience complex hormonal changes, slower metabolism, cravings, and mood swings during different menstrual phases. They also tend to store more fat, especially around the hips, thighs, and belly. This is exactly why a “one-size-fits-all” diet doesn’t always work for every woman.
So, what should be the diet that females can follow to achieve their dream body or rather be the fittest of all time? Well, here we are going to explore some of the practical, sustainable and women-focused diet plans to lose those extra kgs that you have been dreaming of.
Moreover, you will find a complete 7-day diet chart, tips for hormonal balancing, portion guide, fat loss strategies, and more. To take it to the next level, we have added all the important calculators & tools, including BMI, calorie calculator, body-fat calculator, ideal weight calculator, so you can build a diet that works for you.
Why Do Women Need a Dedicated Diet Chart for Weight Loss?
Many women ask “I am doing everything right, eating healthy, still not losing weight, why so?”. The answer is, because:
Women deal with unique physiological and hormonal changes throughout their life, which needs special care and attention. These changes, including estrogen, progesterone, and insulin sensitivity, PCOS, thyroid issues, directly impacts their fat loss journey.
You may have heard women complaining of bloating quite often, cravings, cramps, weight fluctuations due to water retention, all these are related to the menstrual cycle. Moreover, a female body naturally stores more fat around the lower belly, hips and thighs.
Above all these, women burn fewer calories (approx 100-300 calories less per day) at rest compared to men of the same size, because they have a lower basal metabolic rate (BMR).
Before starting your fat-loss plan, you need to check your current BMI to get the correct report using a BMI Calculator. Our science-backed BMI Calculator gives you an accurate result of your body category and shows you the right direction. It’s easy to use, reliable and a very important step for every woman before starting her transformation.
Pre-Diet Checklist — What You MUST Do Before Starting Any Weight Loss Plan?
Before choosing any weight loss plan, complete this pre-diet checklist:
Review Sleep Cycle and stress because poor sleep leads to high cortisol and stubborn fat.
Aim to drink 2.5-3L of water, and if you have an active lifestyle, strive for more.
Access your activity level: Sedentary, Moderate or Active. This is important to choose a calorie target for yourself.
Now a very crucial step is to know your daily calorie requirement and our Calorie Calculator does the job perfectly for you. This gives you a personalized daily calorie target which is especially loved by thousands of women.
How to Calculate Your Ideal Weight & Fat Loss Target?
Firstly, you need to let go of any unrealistic expectations and weight loss targets. Having too strict a diet or not eating enough leads to crash dieting and metabolic damage over time. We will fix that for you:
The safe fat loss rate for women is 0.5-1 kg per week. If you try to push your body over its limit, you might face hormonal issues and muscle loss.
Women do experience frequent weight fluctuations due to menstrual cycle, stress, sleep, water retention, digestive issues, muscle gain, etc, so relying only on the weighing scale can be wrong a number of times.
The best way to track your transformation is to check your body fat percentage, inch loss (especially from the hip and waist), energy levels, stamina, and before v/s after pictures.
To check your ideal weight and fat loss target, you can check out our Ideal Weight Calculator, that gives you the correct medically accepted weight range according to your height. This tool is great for setting sustainable, achievable target numbers.
How Many Calories Should Women Eat for Weight Loss?
The biggest mistake that we see many Indian women making is eating fewer calories than what the body needs. What happens initially is they start losing weight, but then it completely stops. So, let’s know what actually works the best:
Activity Level
Calorie Intake
Sedentary
1200–1400 kcal/day
Moderately Active
1400–1600 kcal/day
Active
1600–1800 kcal/day
The above is the basic calorie range that works for Indian females. However, people dealing with thyroid, PCOS, and postpartum may need a custom diet and calorie plans.
You can also use our Calorie Calculator to get a personalized calorie target in just a few minutes. Many Indian women have tried this, and this one has become their favourite tool because it makes their diet plans easier, quicker, and super effective.
7-Day Diet Chart for Weight Loss for Females (Indian Meal Plan)
Here we are sharing a 7-day diet chart for females that will support overall fat loss, increase stamina, boost metabolism and mood, improve digestion, and aid in better sleep.
Early Morning (7:00–7:30 AM)
Choose any:
Warm lemon water
Jeera water
5 soaked almonds + 1 walnut
Fenugreek water
Fennel seed water
Breakfast (8:30–9:30 AM)
Veg Options:
Moong dal chilla + mint chutney
Oats upma
Vegetable poha + curd
Besan chilla
Sprouts bowl
Non-Veg Options:
2 boiled eggs + 1 multigrain bread
Omelette + veggies
Egg bhurji + poha
Mid-Morning Snack (11:00–11:30 AM)
Choose any:
1 fruit (apple/orange/pear)
Coconut water
Veggie sticks with hummus
Protein shake
Lunch (1:00–2:00 PM)
Veg:
1–2 chapati or 100gm cooked rice
Dal or rajma/chole
Seasonal sabzi
Large salad
1 bowl curd
1 tsp ghee (optional)
Non-Veg:
Grilled chicken + roti + salad
Fish curry + 1 cup rice + salad
Egg curry + veggies + roti
Evening Snack (4:00–5:00 PM)
Green tea
Roasted chana
Fox nuts (makhana)
Trial mix
Dinner (7:00–8:00 PM)
Veg:
Vegetable daliya
Paneer bhurji + sautéed veggies
Khichdi + salad
Soya chunks + veggies
Non-Veg:
Grilled fish + veggies
Chicken soup
Omelette + stir fry veggies
Optional Post-Dinner (Only if Hungry)
Haldi milk (low fat)
Chamomile tea
Chena
Foods That Help Women Lose Weight Faster
There are several food items that will help you lose your weight faster, helps in muscle growth and improve your overall health, these are:
High protein foods that will keep you full for longer, reduce cravings and fatigue, and improve muscle mass, these include:
Paneer
Tofu
Eggs
Lentils
Rajma
Chicken
Curd
Greek yogurt
High fibre food items that helps improve digestion and prevents overeating, these include:
Nearly 90% Indians just rely on wheat and rice for daily consumption, but ignore these grains that have low glycemic index and helps control blood sugar level, these are:
Bajra
Ragi
Jowar
Brown rice
Having healthy fats in your diet will balance the fat support hormones, give you glowing skin and improves gut health, but moderation is the key, it includes:
Ghee (1tbsp)
Almond
Walnuts
Pistachio
Seeds (sunflower and pumpkin)
Avocado
Foods to Avoid for Quick & Sustainable Weight Loss
As said, moderation is the key, don’t completely stop consuming these food items, but limit it. This way, you will be able to make better food choices, keep cravings in control, enjoy your favourites while still losing weight.
Avoid
Reason
Refined flour
Causes cravings
Sugary foods
Hormone imbalance
Bakery items
Trans fats
Deep fried
Slow metabolism
Packaged juices
Sugar spike
Chips/namkeen
High calories
Portion Sizes & Plate Method for Women
Portion control and calorie deficit are very important when we talk about fat-loss. Now calorie deficit doesn’t mean that you will stop eating, the idea is to have a balanced meal every single day, and here’s how you can do it:
½ plate – Vegetables
¼ plate – Protein
¼ plate – Carbs
1 tsp – Healthy fats
This is the easiest way to stay in a calorie deficit without having to note down every macros.
Female-Specific Weight Loss Challenges & How to Fix Them
A women’s body is designed to protect energy, balance hormones, maintain fertility and store in fat for future use, which means that their metabolism reacts differently to stress, diet, sleep, etc.
Below you will find the explanation of the most common weight loss challenges that women face and how to fix those:
Polycystic Ovary Syndrome (PCOS): This is one of the most common issues faced by many women in today’s time. PCOS makes weight loss very difficult because it affects insulin sensitivity. High insulin level triggers fat storage and leads to more cravings, irregular periods, PMS, bloating and fatigue. Here’s how to fix it:
Adapt to a low-GI diet which includes lentils, vegetables, millets, oats
Target for at least 0.8-1gm of protein per body weight in kg
Avoid long gaps between means to prevent sugar spike
Start with minimum 20-30 minutes walking everyday
If not yet started, it’s your sign to start strength training to reverse insulin resistance
Thyroid: When you have hypothyroidism, you have a slow metabolism. Those with hypothyroidism burn fewer calories, get tired quickly and gain weight even when eating smaller portions. The symptoms include sudden weight gain, fatigue, hairfall, dry skin, and sluggish digestion. Here’s how you can improve it:
Do not starve yourself, it will further slow down metabolism
Eat every 3-4 hours to have stable energy level
Do not compromise on protein, include eggs, paneer, dal, tofu in your diet
Take your thyroid-supporting nutrients like iodine, zinc and selenium
Have a combination of strength training and walking, instead of excessive cardio
Post-Pregency: After childbirth, the female body undergoes a lot of stress, hormonal shifts, sleep disturbance, emotional stress, weakened muscles and further challenges include low metabolism, abdominal stress, low energy, frequent hunger pangs, and more. Here’s what you can do:
Have balanced meals, include protein, fibre and hydrate well
Keep small healthy snacks handy to prevent overeating due to fatigue hunger
Your body needs nourishment so avoid low calorie diets
Start with 15-20 minutes of walking and core strengthening exercises
Once you feel a little energetic, include strength training and gentle movements to rebuild muscle and improve metabolism.
Menopause and Perimenopause: This is one of the toughest phases of women’s life. During this time not just the estrogen level changes, but they experience sudden belly fat, mood swings, hot flashes, joint pain, slower metabolism, and much more. Here’s you approach to make this phase easier and manage weight:
Exercise is non-negotiable, strength training is very important to preserve muscle mass.
Increase you protein intake, it will reduce your fatigue
It time to start with omega-3, include food items like salmon, walnuts to help with join pain and inflammation
Reduce sugar intake and refined carbs
7-8 hours of sleep is necessary, make it a priority
Bloating and Digestive Issues: Women are more prone to bloating, gut sensitivity, stress and hormonal shifts. This results in inflammation, water retention, cravings of salty food, low fibre and temporary weight gain. To make things better:
Consume probiotics like curd and buttermilk
Reduce salty ultra processed food
Eat slowly and chew food properly
Consume jeera water and fennel water empty stomach
Stay well hydrated throughout the day
Water Retention: Body retains water during hormonal and lifestyle changes which can lead to sudden weight gain. It can happen due to high sodium diets, PMS, medications and stress. Here’s how to fix it:
Drink 2.5-3l of water everyday
Limit salty and processed food items
Exercise regularly and 20-30 minutes walking everyday
Consume potassium rich food like banana, coconut water
Cravings and Emotional Eating: Cravings can intensify during menses, stress, sleep deprivation and emotional overwhelm. Here’s how to control cravings and manage weight:
Always prioritize protein and fibre to manage cravings and keep you fuller for longer
For sweet cravings, you can opt for dark chocolate, dates, and fruits
Plan your meal mindfully to get all the essential nutrients
For midday energy crash, try herbal teas like peppermint and chamomile
Stress, Anxiety and Hormonal Imbalance: Women have higher cortisol levels which leads to increased belly fat, followed by midnight cravings, insomnia, fatigue, mood swings and anxiety. Here’s how to control it:
Cut down on excessive caffeine
Exercise regularly, include strength training and little cardio
Avoid skipping meals to keep blood sugar under check
Include potassium rich food in your diet, like spinach, banana, nuts
Sleep for at least 7-8 hours and keep yourself well hydrated
Workouts That Boost Female Fat Loss
I get a lot of messages from women saying that they do intense cardio everyday, burn so many calories, still not seeing any effect on their weight. Doing excessive cardio everyday is not the correct approach, including strength training, walking and staying in calorie deficit works best in fat loss. Know about some of the best workouts below to stay fit and lose those extra kgs.
Strength Training: Very important to build lean muscles, tone down your body and give you the best shape and posture. No, it will not make you look bulky, target for doing at least 30 minutes of strength training daily. Workouts include:
Squats
Lunges
Deadlift
Push-ups
Assisted pull-ups
Shoulder press
Walking: The most underrated one, but very effective in fat-loss. Improves mood, aids in digestion and makes you active. Aim for at least 30 minutes walk or 8000-10,000 steps daily. You can do it after your meals, brisk walk in the morning or evening walk for better sleep and reduced stress.
HIIT (High Intensity Interval Training): It burns your calories really quickly, but do not do it excessively as it can increase your cortisol level. It gives you good results when done once or twice a week. Exercises include:
Burpees
Running or fast walking
30 seconds fast / 30 seconds slow cycling
Jump rope
Yoga and Pilates: These are especially helpful for women over 30 years of age. It will give you energy, help improve mood, increase flexibility and mobility, and help you sleep better. Some of the best forms are:
Surya Namaskar
Pilates core exercises
Yin yoga for relaxation
Core Strengthening: Women who have weak core muscles due to bad posture, hours of desk jobs, face issues with back pain, shoulder ache, and to make everyday movements easier, you can try these core exercises:
This rule emphasizes three key components: Meals : Eat three balanced meals a day. Hydration : Drink at least three bottles of water by 3 o’clock. Exercise : Engage in a minimum of three hours of physical activity each week.
How did Alia Bhatt lose 16 kgs?
Alia Bhatt shares that she ate “nutrient-rich food and practised portion control. Her diet included fresh fruits, vegetables, whole grains, and proteins.” With dedication and consistency, Alia Bhatt was able to shed the extra kilos.
What is the best diet for weight loss in 2026?
The best diet for weight loss in 2026 is one that focuses on high-protein, balanced meals, sustainable calorie deficit, and hormone-friendly nutrition for women. Keto, GM diet, liquid diets, fasting detoxes are no longer recommended.
How to lose 5kg in a 7 days diet plan for females?
Losing 5kg in 7 days is medically not recommended, but women can lose 2-3kg in a week by reducing bloating, water retention and improving digestion. Here’s a simple 7-day diet plan:
Morning: detox drink (jeera water/lemon water) Breakfast: high-protein meal (oats, eggs, paneer chilla) Lunch: roti + dal + sabzi or brown rice + protein of your choice Snack: fruits or roasted chana Dinner: light + protein (khichdi, paneer, veggie stir-fry) Rules: 10,000 steps per day, no fried food, no sugar, 2.5–3L water
How to lose 10 kg in 3 months?
Track Your Calorie Intake. Drink Water Properly and Sufficiently. Modifying Protein Intake. Reduce Carbohydrates. Incorporate Fat-Burning Exercises. Increase Fiber Intake in Every Meal. Establish a Healthy Sleep Schedule. Stay Committed to Your Weight-Loss Journey. Incorporate HIIT to Boost Heart Health and Aid Weight Loss Savor Your Meals Slowly and Mindfully
How did Mary Kom lose 2 kgs in 4 hours?
Kom successfully shed extra kilos by skipping. On average, a person can burn around 10-16 calories per minute while skipping, aiding in faster fat loss.
How much water should I drink daily to lose weight?
To lose weight, a general guideline is to drink half your body weight in ounces of water, or about 2–2.5 liters (8–10 glasses) per day, but this can vary based on individual factors like weight, activity level, and climate.
What exercises burn the most fat?
Most research recommends 150–300 minutes of moderate to vigorous exercise per week, or about 20–40 minutes of cardio per day. Examples of cardio include running, walking, cycling, and swimming, all of which can help burn most of the calories,
How to burn 1000 calories in 1 hour?
The fastest way to burn 1000 calories is through high-intensity cardio exercises. Running, cycling, swimming, and rowing are all great options.
What is the best time to exercise to lose weight?
The “best” time to exercise for weight loss is the time you can consistently stick with, but morning workouts can boost metabolism and fat burning.
Final Thoughts
A healthy diet chart for female fat loss should not look like a punishment. Fat loss is all about consistency, determination, nourishment, balance and listening to your body. Use our calculators to get your calorie details, check BMI, and set calorie targets. Follow our 7-day diet plan, track progress and you will soon see the transformation in yourself.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
Indian cuisine is incomplete without spices—they add flavor, aroma, and even offer countless health benefits. But while these spices can support digestion and immunity, some of them require mindful usage. Too much of a good thing can sometimes become a problem, especially for your gut.
Here are three commonly used Indian spices that need a little caution.
1. Red Chili Powder
Red chili powder is loved for its heat and color, but large quantities can irritate the stomach. The capsaicin in chilies may cause:
Another concern is adulteration. Low-quality or artificially colored chili powders can further harm gut health. Always choose pure, good-quality chili powder and use it in moderation.
2. Garam Masala
Garam masala is a powerful blend of heating spices like cloves, cinnamon, cardamom, black pepper, and cumin. While it enhances flavor and boosts digestion, overusing it—especially in hot weather—can lead to:
Excess body heat
Bloating
Stomach discomfort
A small amount adds depth to food, but too much can overwhelm your system.
3. Asafetida (Hing)
Hing is known for its digestive benefits and is often used to reduce gas and improve gut function. However, too much hing may cause:
Bloating
Gas
Diarrhea
It’s a strong spice, so even a pinch is usually enough.
Mindful Use Matters
Even the healthiest spices can cause issues when used in large quantities or when the quality isn’t good. Moderation is key. Choose clean, pure spices, understand your body’s sensitivity, and balance spice levels based on weather, digestion, and personal tolerance.
Conclusion
Indian spices offer remarkable flavor and health benefits, but mindful consumption is essential for maintaining gut health. Excess use of red chili powder, garam masala, or hing can trigger acidity and digestive discomfort. By focusing on moderation and quality, you can enjoy all the goodness of Indian spices without compromising your digestion. A balanced approach keeps your meals delicious and your gut happy.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
Before beginning any diet or health plan, there is one powerful truth you must remember: progress is not about perfection. It is about consistency. Many people start a new routine with excitement but soon feel discouraged when they don’t see fast results or when they slip up. The reason? They forget that real transformation happens through steady, simple actions repeated over time.
Stop comparing yourself to others. This is your journey and your pace. Everyone has a different lifestyle, body type, metabolism, and set of challenges. What works for someone else may not work for you, and that’s perfectly okay. The goal is progress, not competition.
Every small choice you make matters. Completing your daily water intake, staying mindful of portion sizes, eating slowly, choosing wholesome foods while shopping, or simply showing up for yourself each day—all these actions build long-term change. These habits may seem small in the moment, but together they create meaningful results.
Celebrate your little wins. Whether you avoided unnecessary snacking, added an extra glass of water, or made a healthier meal choice, acknowledge it. These small victories are the foundation of sustainable health. They remind you that you are moving forward, even if the progress feels slow.
Save this reminder for days when you feel tired or disappointed by slow results. Consistency is what transforms your life, not the illusion of perfection. Keep showing up for yourself.
Conclusion
Before starting any health plan, shift your mindset from perfection to consistency. Real progress comes from the small, intentional choices you make every day. Your journey is unique, and comparing it to others only distracts you from your growth. Celebrate every little win, trust the process, and stay patient with yourself. When you focus on consistency, results naturally follow. This mindset is what turns short-term efforts into long-term change.
In case of any related query related to nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.
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Disclaimer: Results vary based on multiple factors such as gender, age, genetics, activity factor & compliance on Diet & other instructions.
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