Check your eligibility

How to lose weight: what the evidence supports

What Indian guidelines and WHO advise for losing weight: smaller portions, a balanced plate, more activity and strength work, and when to see a doctor first.

KiloCare Team · · 7 min read · How we write and review

A steel thali of vegetables, dal, rotis and curd on a round table, with a glass of water and a folded cloth beside it.
A plan from Indian guidelines and WHO's 2020 advice
  1. Eat fewer calories than your body uses, with smaller portions.[1]
  2. Fill about half the day's food with vegetables, greens and fruit, and cut calories from refined carbohydrates and cooking oil.[2]
  3. Build up towards the 150 to 300 minutes a week of moderate activity that WHO advises for adults.[3]
  4. Add strength exercise on 2 or more days a week, as WHO advises for adults.[3]
  5. Keep a food diary, and stay in touch with your doctor.[1]

Anyone who takes medicine for diabetes should check with their doctor before changing how much they eat. The same applies to blood pressure medicine.

If you have been inactive, or have a heart, joint or back problem, see a doctor before you start strength exercise.

When to see a doctor first

India's guidelines advise a doctor's check before an exercise programme if you have been inactive or have obesity or a long-term condition; WHO says walking-level activity usually needs none.

ESI advises that people with obesity have a check for related health problems.[1] In places with fewer resources, ESI lists basic blood tests for everyone with obesity. They cover blood sugar, kidney function, LDL cholesterol and a liver enzyme.[1] ESI says the diet must suit any other condition you have, such as diabetes, high cholesterol or kidney disease.[1]

ESI says targets need to be set person by person in some groups, such as people with an eating disorder, organ failure or cancer treatment, and in pregnancy.[1] It says goals should be realistic and agreed with you, and that weight loss should not be the only goal.[1]

The guidelines differ on who should see a doctor before exercise.

  • India's dietary guidelines advise anyone who has been inactive to see a doctor before starting an exercise programme.[2] They advise the same for people with heart disease, high blood pressure, diabetes, asthma, osteoporosis or obesity,[2] and for people over 40 before vigorous activity.[2]
  • ESI advises a medical check before exercise for people with a long-term condition or with symptoms.[1]
  • WHO says a medical check is generally not needed before light or moderate activity, no harder than brisk walking, for people with no medical reason to avoid it.[3]

Eat fewer calories, and avoid extreme cuts

Eat fewer calories than your body uses, with smaller portions, and avoid extreme cuts.

The Endocrine Society of India (ESI) published guidelines on obesity in 2022. They recommend fewer calories and smaller portions for adults with overweight or obesity.[1] ESI says a plan should start from what you and your family already eat, and should fit your food preferences and your budget. It should be made for you, and followed up over time.[1]

  • ESI gives no calorie figure. India's 2024 dietary guidelines, from ICMR-NIN, describe a typical weight-loss diet as 500 to 750 calories a day below what the body needs.[2]
  • The same guidelines advise against cutting more than 40% of the calories you need each day, to protect muscle.[2]
  • They advise losing weight slowly and steadily. Extreme approaches, they warn, may harm health.[2]

ESI recommends eating slowly and mindfully, and eating only when you feel hungry. It advises against frequent snacking and against skipping meals.[1] India's dietary guidelines say 6 to 8 hours of sleep a day is needed to avoid unhealthy eating and the weight gain that follows.[2]

The daily calorie and macro calculator estimates the calories you need to keep your weight steady. If you are overweight, it is only a rough guide. NIN says its energy tables do not suit people who are overweight.[4] Your doctor can tell you how far below that to eat.

What to put on your plate

Build meals on vegetables, pulses and whole grains, and cut calories from refined carbohydrates, sugar and cooking oil.

India's dietary guidelines say a weight-reducing diet should still be balanced and rich in nutrients. To lose weight, they say, cut calories from refined carbohydrates and cooking oil.[2]

Their "My Plate for the Day" fills about half the day's food with vegetables, green leafy vegetables, fruit, and roots and tubers. The rest of the plate is cereals and millets, then pulses, meat, fish and eggs, nuts and seeds, and milk or curd.[2] At least half of the cereals should be whole grains, such as millets.[2] My Plate is set for a healthy adult eating 2,000 calories a day, not as a weight-loss diet. Ask your doctor to adjust it for you.[2]

The guidelines suggest these changes.

  • Extra helpings of vegetables, which are low in calories and high in vitamins, minerals and fibre.[2]
  • Water, herbal tea or unsweetened drinks in place of soda, fruit juice and energy drinks.[2]
  • Grilling, baking, steaming or sautéing with little oil, in place of frying.[2]
  • Less sugar, salt, deep-fried food and refined foods, and no soft drinks or alcohol.[2] No more than 5 g of salt a day, about 1 teaspoon.[2]
  • Limits on packaged foods high in fat, sugar or salt, such as biscuits, cakes, sauces and packaged juices.[2]

ESI advises making sure you eat enough protein.[1] Keeping your muscle while you lose weight covers how much protein matters while you diet, and the daily calorie and macro calculator gives a daily protein figure.

If you have kidney disease or have been told to limit protein, ask your doctor how much protein is right for you.

Move more, and keep your strength

Build up your activity slowly and add strength exercise, for your health and your muscle.

  • Adults aged 18 to 64: WHO's 2020 guidelines advise 150 to 300 minutes a week of moderate activity, such as brisk walking, and strength exercise for all the major muscle groups on 2 or more days a week.[3]
  • Adults up to 60: India's guidelines advise at least 30 to 60 minutes of moderate activity a day, on at least 5 days a week.[2]
  • Adults aged 65 and over: WHO adds activity for balance and strength on 3 or more days a week, to help prevent falls.[3] India's dietary guidelines give that balance and strength advice from over 60.[2]

Small amounts still count.

  • WHO says some activity is better than none. It advises starting with small amounts and building up over time.[3]
  • ESI says activity can add up through the day, in blocks as short as 10 minutes.[1]
  • WHO advises adults to sit less. Any movement in place of sitting, even light movement, helps health.[3] India's guidelines suggest standing up every half hour at work, or walking for 5 to 10 minutes every few hours.[2]

WHO sets its amounts for health. It says the link between activity and body fat in adults is "less well established".[3]

Keeping your muscle while you lose weight covers strength work and protein during weight loss. How exercise and food each show on the scale is in when you lose fat, where does it go?

If you get chest pain, or breathlessness that is new or worse than usual, stop and see a doctor.

Food diary, weighing and follow-up visits

Keep a food diary, and stay in touch with your doctor after the first weight comes off.

ESI advises keeping a food diary. It says a diary helps you understand your eating patterns, including eating driven by emotions.[1]

  • In the period after weight loss, ESI advises weighing yourself often.[1]
  • It advises staying in touch with your doctor after the first weight loss.[1] In places with fewer resources, it suggests a follow-up visit every 3 months if possible, with a weight check.[1]
  • It says weight regain is common during follow-up, and advises help with planning for slips, where this is possible.[1]

A tape measure gives you a second number beside the scale. How to measure your waist shows the steps.

Take your food diary, your weight and your waist to each visit. Ask your doctor to set a goal with you.

When to check with a doctor:

  • If your doctor has asked you to weigh yourself every day, keep doing that and tell them about a quick gain or swollen ankles.
  • If counting or weighing makes you anxious, or you often skip meals to control your weight, talk to a doctor.
  • If you lose weight you were not trying to lose, see a doctor.

Medical disclaimer: This article is general information. It does not replace advice from your doctor about your own health.

Common questions

The Endocrine Society of India's 2022 guidelines recommend fewer calories and smaller portions for adults with overweight or obesity. India's 2024 dietary guidelines advise cutting calories from refined carbohydrates and cooking oil, in a balanced diet. They warn that extreme approaches may harm health. Anyone who takes medicine for diabetes should check with their doctor before changing how much they eat. The same applies to blood pressure medicine.

WHO's 2020 guidelines advise adults aged 18 to 64 to do 150 to 300 minutes of moderate activity a week, plus strength exercise on 2 or more days. Adults aged 65 and over add balance and strength activity on 3 or more days. WHO sets these amounts for health. It calls the link between activity and body fat in adults less well established. If you have been inactive, or have a heart, joint or back problem, see a doctor before you start strength exercise.

India's dietary guidelines advise a doctor's check before an exercise programme if you have been inactive, or have obesity, diabetes, high blood pressure, heart disease or another long-term condition. WHO says a check is generally not needed before walking-level activity for people with no medical reason to avoid it. Your doctor can also set a goal with you.

Sources

  1. Madhu SV, Kapoor N, Das S, Raizada N, Kalra S, Endocrine Society of India. ESI Clinical Practice Guidelines for the Evaluation and Management of Obesity In India. Indian J Endocrinol Metab. 2022;26(4):295-318. doi:10.4103/2230-8210.356236. PMID: 36185955. Available from: pmc.ncbi.nlm.nih.govCited atRecommendation 7.4Recommendations 7.8 and 9.3Recommendation 6.1Recommendation 6.2 (L)Recommendation 7.10Section 7aTable 9Recommendation 7.15Recommendation 7.4Recommendations 7.1 and 7.6Recommendation 7.7Table 12Recommendation 7.21Recommendation 7.8Recommendation 9.4Recommendation 9.3Recommendation 9.3 (L)Recommendations 9.2 and 9.6
  2. ICMR-NIN Expert Committee. Dietary Guidelines for Indians - 2024. Hyderabad: ICMR-National Institute of Nutrition; 2024. Available from: nin.res.inCited atPDF p. 16, My Plate for the Day; p. 66, Guideline 9p. 70, Guideline 10p. 71, Guideline 10p. 71, Guideline 10p. 66, Guideline 9p. 66, Guideline 9p. 68, Guideline 9p. 68, Guideline 9p. 66, Guideline 9PDF p. 16, My Plate for the Dayp. 6, Guideline 1p. 7, Table 1.2ap. 66, Guideline 9p. 66, Guideline 9p. 66, Guideline 9p. 68, Guideline 9p. 74p. 99, Guideline 15p. 70, Guideline 10p. 70, Guideline 10p. 71, Guideline 10
  3. World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization; 2020. Available from: iris.who.intCited atp. 2, Adultsp. 2, Adultsp. 9, Adults with chronic conditionsp. 2, Adultsp. 4, Older adultsp. 3, Adultsp. 3, Adultsp. 34
  4. ICMR-National Institute of Nutrition. Short summary report of nutrient requirements for Indians: recommended dietary allowances (RDA) and estimated average requirements (EAR). Hyderabad: ICMR-NIN; 2020. Updated 2024. Available from: nin.res.inCited atp. 5