Many people often ask me how I’ve managed to maintain my weight over the years. The truth is, it didn’t happen overnight. Since my college days, I’ve been mindful of my eating habits because I naturally gain weight very quickly. By following a balanced diet, walking regularly, and making smart food choices, I’ve kept my weight under control.
Even though I don’t exercise as much as I used to, I’ve learned that consistency in diet matters most. Here’s my personal approach and a simple diet plan that you can also follow with a few adjustments.
Why I Focus on Diet More Than Exercise
Back in college, I used to work out regularly. These days, life has become busier, and I’ve grown a little lazy. I don’t exercise anymore, and even walking daily isn’t always possible. Still, I’ve never allowed myself to overeat or develop unhealthy eating habits.
Unlike many people, I’ve never been a big fan of fast food. Months—even six months—can pass without me eating burgers, fries, or pizza. I’m not saying you should completely give up fast food, but limiting it to once a month or once every two months is much healthier.
Why Simple Food Works Best
I prefer simple meals and enjoy eating vegetables. Heavy, oily, or fried foods are rare in my diet. One key lesson I’ve learned is about appetite control:
The more you feed your stomach, the more hunger it creates.
When we overeat, our stomach stretches, making us feel hungrier in the future.
When we eat less, our stomach shrinks, and our hunger naturally reduces.
That’s why some people always feel hungry while others feel satisfied with small portions. Training your stomach to eat less is one of the best ways to maintain weight.
My Short Diet Plan
Here’s a simple diet plan you can try. You don’t need to follow it in a strict order—switch days and meals as you like.
Breakfast Ideas
Oatmeal with banana and milk
Two boiled eggs with a cup of green tea
A small bowl of yogurt
Plain bread with either half a bowl of yogurt or tea
Lunch Choices
A fresh vegetable salad
Add boiled chicken, white chickpeas, or black chickpeas to the salad
In winter, include fresh fish at least once a week. Fish and chicken don’t cause weight gain.
Vegetable biryani in small portions
Boiled vegetables as a side dish
Replace regular tea with green tea—it’s far healthier
Cut down on sweets. You don’t need to eliminate them completely, but the less, the better
Dinner Tips
Dinner should look similar to lunch, but keep portions smaller:
Half a bread instead of a full one
Half a plate of rice instead of a full plate
Try to eat raw vegetables, fruits, and salads during the day. At night, you may include bread or rice, but keep the servings light.
Balanced Nutrition Is Key
It’s important to include all food groups—milk, eggs, fruits, vegetables, and grains—in your diet, but always in moderation. This way, you won’t miss out on essential nutrients while still controlling your weight.
The best way to plan your meals is to ask your doctor how many calories you need daily based on your height and weight. Once you know your number, plan your diet around it. And don’t forget—drink plenty of water throughout the day.
The Secret: Consistency
The real challenge in weight loss or maintenance is consistency. Most people give up the moment they hear the word dieting. But think about it—when you were gaining weight, you didn’t worry much. Now that it’s time to take care of your health, why quit?
Weight loss isn’t impossible; it just requires patience and self-discipline. If you don’t care for yourself, then who will?