How To Lose Weight Fast: Step-By-Step Weight Loss Guide

Have you been stuck on the same weight for months? Tried quitting food, skipping meals, and still the fat won’t go? Are you feeling demotivated, helpless, and starting to wonder, “Is weight loss even possible for me?”

Trust me, you’re not alone. I’m Vandit, a nutritionist & a certified personal trainer (ACE, USA), and in this blog, I’m going to give you a step-by-step, simple, and effective roadmap to lose weight the right way. No shortcuts. No fake promises. Just real science and real results.

This article is divided into 4 powerful sections:

The Real Science Behind Fat Loss
How to Calculate Your Macros (Protein, Carbs & Fats)
Why Micronutrients Matter More Than You Think
Full Indian Vegetarian Diet Plan + Smart Tricks to Eat Guilt-Free on Special Days

Let’s get started!

🧠 CHAPTER 1: The Real Science Behind Fat Loss

So let’s understand what weight loss truly is. First thing first, it’s NOT about cutting your food drastically. You don’t need to starve.

Weight loss is about staying in a caloric deficit. That means:

Calories In < Calories Out

Imagine your body as a bank. Calories are like money. If you spend more than you save, your balance (fat) goes down. Simple, right?

But here’s the problem. Most people go into extreme deficits. They drastically cut calories. Yes, in the beginning you may see quick results, but soon your body fights back:

Your metabolism slows down
You feel tired and weak
Fat burning actually reduces

And the worst part? You feel demotivated, guilty, and stuck again.

So What Should You Do?

Start by calculating your BMR (Basal Metabolic Rate). It tells you how many calories your body needs to survive at rest. Just use any online BMR calculator and enter your age, gender, height, and weight.

Now take that BMR number and eat 200-300 calories less than that. That’s your target.

“If you’re confused about how to calculate your calorie deficit, I’ve explained this and all other chapters in this video in a very simple way — click here to watch.” https://youtu.be/OAgRZk5n36k

Pro Tip:

Instead of just reducing food, increase your calorie burn through workouts. Do this:

Increase workout intensity
Add more cardio
Stay consistent

This way you improve metabolism, cardiovascular health, and burn more fat.

CHAPTER 2: Macros – Protein, Carbs & Fats Made Simple

Let me simplify your macro breakdown. Suppose you weigh 80 kg and your calorie target is 2000 kcal/day.

1. Protein: The Fat Burning Builder

Protein helps in muscle repair and keeps metabolism high.

Aim for 1.5–2g protein per kg of body weight.
For 80 kg = 120g to 160g protein per day

2. Fats: Not the Enemy

Fat doesn’t make you fat. Overeating does. Fats are essential for hormone balance and brain function.

20–30% of daily calories should come from fats
For 2000 kcal: ~400 to 600 kcal from fats = 44g to 66g fat/day

Remember, 1g fat = 9 calories.

3. Carbs: Your Energy Partner

Carbs are NOT your enemy.

Your brain runs on glucose, which comes from carbs.
Cutting carbs completely leads to tiredness, fogginess, and low energy.

Replace bad carbs (maida, sugar, white bread) with complex carbs like:

Oats
Quinoa
Fruits
Green veggies

Take the remaining calories (after protein & fats) from carbs.

CHAPTER 3: Micronutrients – The Hidden Heroes

Micronutrients don’t directly burn fat, but they keep your body functioning properly.

Most people are deficient in:

Vitamin D3
Vitamin B12, A, C
Magnesium
Iron & Zinc (especially in women)

These impact:

Energy levels
Hormonal balance
Immune system
Digestion

What To Do:

Eat more colorful fruits & vegetables
Include nuts & seeds
Consider safe supplements (Vitamin D, B12, Omega-3, etc.)

Supplements are NOT medicines. They are support tools. But don’t fall for fancy, overpriced products. Stick to the basics.

Gut Health Matters A Lot

If you feel bloated or heavy after meals, your gut health might be off.

Drink 3-4 liters of water daily
Eat enough fiber
Include curd or probiotics daily
Walk for 5 minutes after meals (Don’t lie down right away!)

CHAPTER 4: Full Vegetarian Diet Plan + Smart Event Hack

Here’s a simple weight loss meal plan. Adjust quantity as per your calories, BMR, and activity level.

☕ Morning (Empty Stomach)

Fat loss drink (Preparation video link- https://youtube.com/shorts/xKCUdd_yFoc

🍜 Breakfast

Moong dal chilla + curd or
A bowl of sprouts + 1 fruit (apple/papaya)

☕ Mid-Morning Snack

1 cup black coffee + 2 soaked walnuts

🍽️ Lunch

1-2 roti + salad + dal/kale chana

🥜 Evening Snack

1 cup green tea + 5 soaked almonds

🍽️ Dinner

100g paneer + salad or 50g soy chunks + salad

🍵 Before Bed

Hot water or milk with haldi & cinnamon

Smart Hack for Events or Parties:

Let’s say your event is on the 30th.

On 28th and 29th, keep your diet same but remove carbs from every meal.
Replace with more veggies + protein
Drink extra water

This technique is called carb depletion. You’ll drop 1-2kg of water weight and feel lighter.

Now on 30th, enjoy your party guilt-free. That’s smart dieting, not restriction.

Final Words: You’re Ready To Start!

Weight loss is simple once you understand how your body works. Forget starvation and copy-paste diets. Focus on:

Staying in a mild deficit
Eating balanced macros
Supporting your body with micronutrients
Smart eating strategies

If you want a personalized diet chart or a free consultation, feel free to WhatsApp me at 9996896279. Let’s get you results that last.

And if you’re confused about carbs or want to learn about carb cycling, make sure to read the next blog or watch the video linked below. https://youtu.be/PMPDOB57V-4

How To Lose Weight Fast: Step-By-Step Weight Loss Guide

This article is divided into 4 powerful sections: