Are you tired of trying to lose weight but not seeing any results? Do you find it difficult to stick to a diet and exercise routine? If yes, you are not alone. Many people struggle with weight loss despite following strict diets and exercise plans. This is because losing weight is not just about restricting calories or working out. Making the right lifestyle changes can lead to sustained weight loss. This is where Jewel Gamadia's weight loss tips come in handy.

Jewel Gamadia is a renowned diet expert who has helped many Bollywood stars achieve their desired weight and maintain a healthy lifestyle. In this article, we will share some of Jewel's top weight loss tips that can help you achieve your fitness goals.

Weight Loss: More Complicated Than You Think

Weight loss is about creating a calorie deficit; consuming fewer calories than your body needs can lead to weight loss. However, creating a calorie deficit doesn't mean starving yourself. Instead, you need to make some changes to your diet and lifestyle to achieve sustainable weight loss.

Dr. Gamadia believes that if you are struggling to lose weight despite best efforts, it may be because your body is either absorbing or storing too much fat, or not using it enough.

What to Eat for Weight Loss? 

To lose weight, eat foods that are low in calories but high in fibre, which keeps you fuller for longer periods. Incorporating more plant-based foods into your diet is a great place to start. Here are some plant-based foods for weight loss:

1. Spinach, kale, and other leafy greens are low in calories and high in fibre. They are also packed with nutrients like vitamins A, C, and K, iron, and calcium.

2. Broccoli, cauliflower, cabbage, and Brussels sprouts are also low in calories and high in fibre. They are also rich in nutrients like vitamins C, E, and K, and folate.

3. Brown rice, quinoa, and whole-wheat pasta are higher in fibre and nutrients than refined grains. 

4. Beans, lentils, and chickpeas are packed with protein and fibre. They can also help regulate blood sugar levels, which can help prevent overeating.

5. Berries including strawberries, raspberries, , blueberries, and blackberries are high in fibre and low in calories and. They are also packed with antioxidants and can help satisfy your sweet tooth.

6. Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are high in healthy fats and fibre. 

You can also consider incorporating certain supplements to your diet that may tackle the three-fold problem discussed earlier. 

Supplements for Weight Loss (Doctor Recommended)

Dr. Gamadia opines that Calcium, Vitamin D, and Vitamin B12 supplements can aid in weight loss journey by providing the body with certain essential nutrients. Here's how each of these nutrients can benefit weight loss:

1. Calcium serves many bodily functions including bone health, nerve function, and muscle contraction. However, research suggests that calcium also supports weight loss. It binds to fat in the digestive tract and prevents it from being absorbed into the body. 

2. Vitamin D aka the "sunshine vitamin" supports bone health, and immune function, and can also help lose excess weight and body fat by regulating hormones that control appetite and metabolism.

3. Vitamin B12 is important for many functions in the body, including red blood cell formation and nerve function. Research also suggests that Vitamin B12 may help with weight loss by boosting metabolism and increasing energy levels, which can help with physical activity and exercise.

The recommended dosage of vitamin B12, calcium, and vitamin D for weight loss depends on your age, gender, overall health status, and dietary intake. Remember! As effective as they may be, these nutrients are no magic solutions and require a healthy and balanced diet to support their effect on your body. 

Key Takeaway: 

Losing weight is more than just restricting calories and working out; it's about making the right lifestyle changes that lead to sustained weight loss. Diet expert, Jewel Gamadia, suggests that if you are struggling to lose weight, your body may be either absorbing or storing too much fat or not using it enough. 

To achieve sustainable weight loss, you need to eat foods that are low in calories but high in fibre. Incorporating more plant-based foods into your diet, such as leafy greens, broccoli, beans, and berries, is a great place to start. Additionally, supplements like calcium, vitamin D, and vitamin B12 can aid in your weight loss journey by providing the body with essential nutrients. 

Calcium can bind to fat in the digestive tract, preventing it from being absorbed into the body, while vitamin D regulates hormones that control appetite and metabolism, and vitamin B12 boosts metabolism and increases energy levels. However, these supplements should be taken in recommended dosages and are not a magic solution. A healthy and balanced diet is still necessary to support their effect on the body.

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