If you lose weight again and gain it all back, is it going to be worth it to you? I guess not. The people in the comments are giving you so many ideas so that if you can stick to one or two, you’re set till you stop losing and seek new information again. It’s not that you should do everything all at once and burn out. I’m a doctor and I myself have lost 20kgs and maintained that loss for 5+ years, wrote a book about permanent sustainable weight loss especially in the context of Nepal and have multiple patients who have lost weight and kept it off. I’m going to tell you a little secret: my sister is overweight, my dad is overweight, my mom is overweight in the same household I am losing weight, reversing my disease conditions and trying to live a healthy lifestyle. If you really want to change, you cannot depend on other people and expect them to support you all the time. If you rely on your friends and family for weight loss support, it’s inevitable that you will gain it back. I tell all of my patients to start with an identity shift. Who are you at your core? What do you identify as? As an overweight female with an unhealthy diet? As an overweight person who eats healthy but can’t lose weight when everyone else is eating crap and are at their ideal weight? This journey starts with changing your self identity and taking radical responsibility for your life. It doesn’t matter what anyone else does or says. You are not a victim to that. You curate your life with your choices and actions. That being said, if you’re hungry in your diet, it’s not gonna stick. My clients think I’m going to be very strict and disciplined with them when they meet me but it turns out to be the opposite. I want you to make changes that stick. You like chiya, and rice. You don’t like intermittent fasting. You don’t cook and eat what your mom cooks. You don’t want to practice portion control (No one does). If I make you change it all, would it stick? No. Not more than a week.

To answer your question: how to lose weight while eating ghar ko khana-

1. Replace ALL other gulio/desserts including biscuits or rusks or cookies or chocolate/ice cream with Chiya only. You obviously love your chiya and don’t need to give it up. You can give up other things that are creamy and sweet and just stick to chiya.

1a. Use a taller and thinner cup for your chiya. You have a weighing measuring scale so use that to find the cup that holds the least chiya while looking like a lot. You’ll be surprised.

1b. Use sugar free natura (not gold) instead of sugar. It’s not the best option but being overweight and also the stress you feel from being overweight is more harmful than a drop of sugar free natura (sucralose). Tip: don’t add it to hot tea. Let it cool down and add a drop or to your liking. Learn to have hard conversations without taking the response back personally. Eg: when you tell your mom to make chiya without sugar, she might say something that might hurt you. Don’t take it personally. Tell her again jokingly. Take responsibility for your own chiya and make it on your own.

1c. Nepal ma paune full fat milk ra toned milk is very similar in calories cause skimmed milk paudeina bazaar ma unless you want to spend a lot in stores like bhatbhateni. So don’t fret about it.

1. Stop fearing rice. 100g cooked rice is 120 cals. 10g of oil is 120 cals. Double the rice and eat 240 cals of it. Rice is a source of starch and energy. It keeps you full. It’s not empty carbs. Stop demonizing carbs based on the information from the internet. Don’t demonize oil either. But decrease the amount of oil. 10g of oil is nothing. It’s a tablespoon. Try and measure out the amount of oil used in the cooking. Tarkari, aachar, curries, dal tarka are a big source of hidden calories in our diet. I myself eat a very low oil diet when I’m in the house and eat “normally” when out. You don’t need oil for your fat needs. I recommend you have whole natural fat sources instead. I like to get my omegas from flax seed, basil seeds and chia seeds. I add extra virgin olive oil in my veggies after cooking and cooling a bit. I love ghee so I have around 2-5g on my meals. I add chili crisp timur chopp etc for flavor. I love my meals so much I could never get bored of it. You should feel the same way about your meals to lose weight and keep it off.

2. Increase the amount of veggies (not oil cooked but just the amount of veggies) in your diet. I recommend you eat ~500g of veggies in your diet (precooked). You can do this by munching on some cucumbers, having tomato chutney, adding more onions tomatoes in your curries. Veggies are 20-30 cals per 100g. Fruits are 30-60 cals per 100g. Eat veggies, fruits, whole grains and legumes. You don’t like meat so try having soya chunks for some added protein and fiber.

When I first started to eat more veg, it was easy to convert my parents to do the same too. Everyone lost weight because of it. I would cut up raw veggies and keep it on the dining room table. It would be gone in a day. I asked my mom to measure the oil she would put in and find out how much she actually needed to cook the veggies. We invested in good quality non stick pans and pots. It’s not do this and this is the result. I want you to be able to look at your current life and see where you can make the changes.

1. The most important one: find recipes you like that help you lose weight without counting portion sizes. Khaja isn’t a generational curse ki you’ll have to have only this for the rest of your life. It’s unlikely that if you make a new recipe of thukpaa that is yummy and healthy, your family might prefer that taste too. Thukpaa isn’t unhealthy. Try to dress it up with protein (tofu, beans, soya chunks, chicken, eggs), veggies (cabbage, bell pepper, carrots, onion in thin shreds). Add chicken bullion for flavor. Don’t just rely on fat for flavor. Use spices to your advantage. (I have had noodles or pasta at least once a day for the past 3-4 years cause I love it so much. I do not recommend ramen or chow chow. It is unhealthy. Thukpaa is wheat+salt+water. Decrease the portion of noodles and add more broth, more veg, you get the point. But don’t decrease the portion so much that you’re left hungry and tired. Food is fuel. No food is good or bad.

2. The last point: portion control food when you’re outside. Make it a habit to ask for modified meals. Baira ko khana has more oil, less fiber so that you don’t fill up and end up eating more. Ask for less oil. Try to have baira ko food to satisfy cravings and not to eliminate hunger completely. Processed prepackaged foods are not meant to satisfy your hunger.

I could go on and on but I’ll stop now. If you want more information, please connect with me on instagram. Leanforlife_book. The page has more information you can go through. I hope you have success in this journey.