When we hear the words “weight loss,” most of us think of intense workouts, skipping meals, green juice cleanses, or endless calorie counting. But what if losing weight wasn’t about restriction at all? That’s exactly what lifestyle coach and plant-based nutrition expert Nidhi Nahata, founder of Justbe Cafe in Bengaluru, wants us to rethink. She says weight loss isn’t about punishment, it’s about going back to basics, eating in tune with your body, and building mindful habits that actually stick.
“Weight loss doesn’t have to mean starving or sweating it out for hours,” says Nidhi. “When you honour your body, eat clean whole foods, and stop at the right time, your body responds with balance,” she further added.
The ultimate hack for weight loss: Portion control
One of the most effective strategies for healthy weight loss, according to Nidhi, is something that most people don’t follow, and that is portion control.
Instead of counting every calorie or obsessing over carbs, she encourages tuning into your natural hunger cues. “Stop eating when you’re 80 per cent full. It’s a philosophy borrowed from Okinawa, Japan,” she advises.
How can you practice this?
- Use smaller plates and bowls.
- Eat slowly and chew well.
- Avoid screens and distractions during meals.
- Pay attention to how full you feel, don’t wait till you’re stuffed.
“It sounds simple, but it’s incredibly effective. When you stop before you’re completely full, you avoid that sluggish, bloated feeling and give your body space to digest better,” says Nidhi.
Sitting on the floor while eating can help with weight loss?
Yes, really. While it may seem old-school, sitting cross-legged on the floor while eating is a mindful practice that encourages better posture, slower eating, and even improved digestion.
“When we sit on the floor, we’re consciously more present. It also becomes physically harder to keep eating when we’re full, because leaning forward gets uncomfortable,” explains Nidhi.
Fibre: Most effective nutrients for weight management
While protein gets most of the attention in fitness circles, fibre is actually one of the most effective nutrients for weight management.
“Fibre helps you stay full longer, balances your blood sugar, and improves digestion,” says Nidhi. “It’s like a natural appetite regulator.”
Where can you get it? Whole grains like millet and oats, vegetables, fruits, legumes, sprouts and seeds. Nidhi suggests loading up half your plate with fibre-rich foods. She adds, “Most people are fibre-deficient. If you eat more fibre, you’ll naturally eat less junk and that alone makes a big difference.”
Protein intake: For lean, toned weight loss
That said, protein still matters, especially if you want to lose fat and not muscle. Nidhi recommends including plant-based proteins like lentils, chickpeas, tofu, tempeh, chia seeds, and nuts in your daily meals.
“Aim for at least 20 grams of protein per meal,” she says. “It helps you feel full, keeps cravings in check, and supports fat loss by preserving muscle mass.”
Contrary to popular belief, you don’t need meat or supplements to meet your protein goals. A balanced plant-based diet, when planned mindfully, can do the job just fine.
Ditch the ultra-processed foods
Processed and packaged foods, loaded with sugar, unhealthy fats, and chemical preservatives, are a major reason behind stubborn weight gain.
“These foods confuse your body’s signals. You eat more but still feel unsatisfied. Processed snacks are made for addiction, not nutrition,” says Nidhi.
Instead, she advises on choosing whole, natural foods that your body recognises, like vegetables, fruits, nuts, seeds, whole grains and natural fats.
“Your metabolism thrives when you give it real food. Your skin glows, your energy improves, and the weight comes off naturally,” she further said.
Why fans are shifting from celebrity diets to sustainable plans
From Hollywood to Bollywood, celebrity weight loss stories often grab headlines. And while fans love taking inspiration from stars, many are now moving away from extreme transformations to more realistic and sustainable methods.
“People are tired of yo-yo dieting,” she says. “They want something that’s not just effective but doable in daily life. That’s where lifestyle overhauls and not quick fixes win.”
More and more health-conscious Indians are now choosing plant-based meals, smaller portions, early dinners, and mindful movement over fancy supplements and fads. At the end of the day, Nidhi believes weight loss is less about obsession and more about consistency.
“Eat whole foods. Stop at 80 per cent full. Sit on the floor, chew slowly. It sounds boring, but these tiny shifts are what truly work in the long run,” she says. Forget starving yourself or sweating buckets at the gym. Let food become your fuel, not your enemy.
