Weight Loss – Simple Tips
⭐ 1. Drink more water
At least 3–4 liters daily.
⭐ 2. Walk every day
8000–10,000 steps minimum.
⭐ 3. Reduce sugar slowly
Avoid soft drinks, sweets, and tea with extra sugar.
⭐ 4. Eat more fiber
Include salads, vegetables, oats, fruits.
⭐ 5. Don’t skip breakfast
Helps control hunger and cravings.
⭐ 6. Sleep properly
7–8 hours of sleep helps in better fat burning.
⭐ 7. Avoid eating after 8 PM
Improve digestion and reduce calorie intake.
Weight Gain – Simple Tips
⭐ 1. Eat every 2–3 hours
Small but frequent meals.
⭐ 2. Add extra calories safely
Peanut butter, banana, ghee, nuts.
⭐ 3. Increase protein
Paneer, eggs, chicken, dal, milk.
⭐ 4. Drink milkshakes & smoothies
Healthy calorie boost.
⭐ 5. Do strength exercises
Pushups, squats, light weight training.
⭐ 6. Sleep 8 hours
Muscles grow while you sleep.
⭐ 7. Avoid junk food
Gives fat, not healthy weight.