a safe weight loss of up to 20 kg

Achieving a safe weight loss of up to 20 kg in a few months requires a disciplined approach focused on portion control and consistency rather than extreme fasting or skipping essential meals like breakfast, which can slow down metabolism. Dr. Jumana shares her personal journey, emphasizing the importance of “quality over quantity”—reducing carbohydrates like rice while increasing protein intake from both plant and animal sources and using high-fiber, low-calorie alternatives like cucumbers to manage cravings. Physical activity should be sustainable, such as a consistent 40-45 minute daily walk, as sudden intense workouts can negatively impact heart health. Key strategies include eating dinner early (by 6-7 PM) to allow for a 12-hour natural fasting period that helps balance hormones and melt fat, while also managing cravings with healthy snacks like sweet potatoes or lotus seeds (makhana). For those who struggle to lose weight despite dieting, the doctor suggests investigating underlying medical conditions like hypothyroidism or PCOD, or considering natural supplements like Garcinia Cambogia (Kudampuli) to boost metabolism and control appetite.