9 proven techniques for fastest weight loss

Managing weight gain can be tricky, but with mindful portion control and a few strategies, you can enjoy the celebrations without compromising on health. It’s definitely tough to lose weight, especially when there's an abundance of irresistible food around! However, portion control, when executed the right way, can make it a little easier to manage excess weight.Eating less or controlling food portions can be a herculean task, especially when you have to lose weight quickly. Here are some tips to help:

According to Eshanka Wahi, culinary nutritionist, holistic wellness coach, founder, Eat Clean With Eshanka, “Opt for smaller plates to naturally control portions. Studies show that people tend to eat less when serving themselves on smaller dishes, as it creates the illusion of a fuller plate. Instead of nibbling straight from the box or buffet, portion out small servings on a plate. This helps control the amount you eat without mindlessly going for more.”

Are you someone who has the habit of snacking directly from the packet or the box? If so this could be the biggest reason why you are overeating at snack time. This is especially true when you're watching or working while snacking. Research shows that people ate 50% more when there were no visual cues on portion sizes. So if you cannot do without your favorite chips or cookies, then divide the content into small serving sizes. This way, when you are hungry or eating out of boredom directly from a bog or box, you will not end up eating the entire portion!

Savor each bite and eat slowly. This gives your brain time to register fullness, helping you avoid overeating. If sweets or snacks are constantly visible, it’s much harder to resist. Store them out of sight or in closed containers so you’re not tempted every time you pass by. Allow yourself a certain number of treats per day, and make it non-negotiable. For example, limit to two sweets or one indulgent snack per day, making each one a mindful indulgence.

Fill half of your plate with vegetables and salads, one-quarter with lean proteins, and one-quarter with indulgent treats or carbs. This keeps the meal nutritious yet satisfying. Having protein (like lentils, paneer, eggs, or yogurt) at meals keeps you fuller longer, reducing the chances of snacking on festive goodies in between. Stock up on fruits, nuts, or roasted snacks that you can easily grab when you're hungry. This will help reduce the temptation to reach for unhealthy treats too often.


The fundamental reason why somebody would overeat is because of a lack of discipline. Being disciplined towards meal timings and, in general, towards having a schedule. Our biological clock, the circadian rhythm, works best when you have a plan in place. We mostly feel hungry around the same time every day, but we do not eat on time because of work meetings or other reasons. By the time we realize we are hungry and sit down for a meal, we will probably be famished. Low blood sugar levels coupled with dehydration will make us polish off the plate in time. Before we realized it, we would have overeaten. Then the guilt factor kicks in, which further signals the body to store more fat and become a vicious cycle to break. The best way to tackle this is to eat before you are too hungry.
Eat before you get into a lunchtime meeting instead of eating after the meeting. If you do not understand your body signals too well, start maintaining meal timings diligently. Eating slowly and taking a long time to finish a meal is another practical way to cut down on portion sizes.

Enjoy your favorites (about 20% of your diet) while focusing on healthier choices the rest of the time (80%). This keeps indulgence in check without feeling deprived. Decide in advance what treats or dishes you will indulge in, rather than going overboard with everything available. Pick the ones you truly enjoy and skip the rest.


Drink plenty of water, especially before meals. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. Alcohol can add up in calories and often leads to overeating. Stick to one or two drinks, and opt for lighter options like wine or spirits mixed with soda water. Don’t skip meals to “make room” for indulgence later. This can lead to overeating. Have balanced meals throughout the day to manage hunger and avoid bingeing. Stay active during the day. Go for a walk after meals or participate in any dance or games to help burn off some of those extra calories.


According to Dr. Archana Batra, a dietician, certified diabetes educator, “This is the basic and most important way to control portion size. Loading up on veggies not only helps you to shed those extra kilos but also helps improve your overall nutritional status. You do not have to compromise on your bowel movements or skin health or hair health when you are on a weight loss journey. If you start loading up your plate with veggies. How much? Let a good 50% of your plate be filled with vegetables. More colours on your plate, the better your antioxidant, flavored and polyphenol intake. Make sure you include them even in your mid-meal snacks. It can be as simple as vegetable sticks with hummus.”

Try to buy the smallest serving of your favorite snacks. Replace one big 250 g packet of potato wafers with a 50 g packet. This way you are starting small, and if you have managed to reduce your serving size further beforehand, your overall unhealthy intake goes down and can take you a step closer on your weight loss journey.