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Weight loss tips for those in their 20s

Weight loss in 20s

When you are young, your metabolism is naturally faster so you can lose weight easily. Your Body Mass Index (BMI) at this age fluctuates a lot as the body responds very well to diets and exercise or even the lack of it. According to well-known nutritionist Priya Kathpal, you can easily reach your ideal BMI with lesser effort compared to those who are older.


  • Combine cardio and strength training: Priya suggests combining weight training with light cardio to lose weight effectively. Strength training builds lean muscle  and boosts your metabolism. Do body weight exercises, lift weights or use resistance bands to build muscles all over your body. According to Priya, each strength training workout should comprise at least eight exercises with a minimum of eight repetitions each. One should try and exercise 5 times a week for around 45 minutes. Following this routine will help you see results in just 2-3 weeks. Here are 5 best strength training exercises for weight loss.
  • Make activities fun: You may get bored of your workout routine. Therefore, it becomes extremely important to add variety to your workout to keep you happy and motivated. Going for a trek might seem like hard work, but it can be a lot of fun. Our expert recommends biking with friends and even hitting the pool to keep you in shape. If you are bored of swimming, try horse riding. Dance workout programs at gyms can also be very helpful if you can afford them. An hour of a dancing session can help you burn up to 600 calories. Join a Zumba class and you will have no room for boredom. Also, try these 25 fun and exciting ways to lose weight.
  • Get involved in sports: According to our expert, getting involved in a sport you like will help shed those kilos and also maintain a healthy weight. Sports such as basketball, football, squash and badminton provide a complete body workout by engaging every major muscle in your body. High-intensity physical activities can help you burn calories in a short time.


  • Count your calories: According to Priya, the calorie intake for both male and female will be highly dependent on the pattern of activity. An intake of 2000-2300 kcal per day should be enough for a healthy person. When you are on a weight loss plan, remember to count your calories for everything you consume.
  • Eat small portions: According to another nutritionist Archana Shah, the one most important thing is to eat more small portions. You should eat at least 6 – 8 meals including your major meals (breakfast, lunch and dinner) and mid-day meals (mid-day, post lunch, evening, late evening and post dinner). Archana suggests choosing a healthy option for your mid-day meals like peanuts, roasted chana, aired popcorn and healthy sprouts chaat. All these can help you feel full for a longer time, which prevents hunger pangs.
  • Do not skip meals: Skipping meals tends to affect your weight loss plan the most. It is important to eat food on time. Eating food on time will keep your body metabolism going.
  • Stay away from packaged foods: Lack of time for cooking may propel you towards unhealthy food options like a packet of chips or a ready to eat food. Packaged foods can not only make you put on weight but they can be harmful for your health in many other ways. Archana suggests choosing food wisely. If you are running late, opt for whole fruits like apple, banana and orange.
  • Have a wholesome diet: According to Priya, including a variety of nutritious low-calorie foods can be one of the best ways to lose those inches. Include a lot of fresh fruits and vegetables in your meals. Another dietician Sunaina Khetarpal suggests eating a protein-rich diet that will help you in maintaining your weight and keep hunger pangs at bay.

Diet plan by nutritionist Priya Kathpal to lose weight effectively

  • For breakfast – Include a mix of carbs and proteins, for example, wheat flakes with skimmed milk or multigrain bread with egg whites.
  • Mid morning – This is a great time to include a seasonal fruit or a healthy beverage like lightly salted buttermilk or coconut water.
  • Lunch –  A balanced meal including some fibre is ideal. For example, you can have a cup of brown rice/chapatis with some chicken/fish or pulses and salad.
  • Mid afternoon – Add some healthy fats in the form of nuts like almonds or walnuts with a cup of green tea or any other light herbal tea.
  • Try and eat an early dinner which includes cereals like bajra/jowar with some leafy veggies. You can combine it with a cup of curd/low fat cottage cheese/lean meat.

Priya suggests drinking lots of water, including soup as an appetizer and keeping white sugars to the minimum.

Make time for sleep
If you are too busy studying or shaping your career, it could be difficult for you to make time for sleep. Sleep at least 7 hours a day to see the number on your weighing scale move down. Lack of sleep messes up with your hunger hormones, making you more susceptible to indulge in unhealthy snacks.

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