❌ Crash diet — 1200 cal pe seedha jump aur 'fast results' chahna
✓ Theek tareeka: Extreme deficit 2-3 hafte chalti hai, fir binge, fir guilt, fir wapas weight. Sustainable = 300-500 cal deficit, 0.5 kg/hafta. 6 mahine mein 12 kg vs 30 din mein 5 kg fir 3 mahine mein 7 kg wapas. Math wahi hai, journey lambi hai.
❌ Sirf weighing scale dekhna — daily checking
✓ Theek tareeka: Weight 1-2 kg daily fluctuate karta hai paani, salt, hormones, bowel se. Daily dekhne se demotivation aata hai. Weekly weigh-in, photo monthly, fitting of clothes — yeh better indicators hain. Body composition, energy, sleep bhi metrics hain.
❌ Protein ignore karna — sirf 'kam khao' approach
✓ Theek tareeka: Protein deficit mein muscle gir jaata hai, fir loose skin aur slow metabolism. Daily 1.2-1.6g protein per kg bodyweight (60kg person = 75-95g). Dal, paneer, anda, sprouts, chicken, fish, soya — Indian protein options. Whey protein optional.
❌ Drinks ko 'food' nahi samajhna — chai-coffee mein cheeni
✓ Theek tareeka: Daily 5 chai with sugar = 500 cal hidden. Cold drink 250 cal. Mango shake 400 cal. Calories hain par satiety nahi. Solution: chai mein cheeni gradually kam (1 chamach se 0.5 fir bina), cold drinks total ban, pani ya chaas swap.
❌ Sirf cardio — daily 1 ghanta treadmill
✓ Theek tareeka: Cardio metabolism boost karta hai short-term, par muscle nahi banata. 1 ghanta running = 400 cal, 1 plate biryani = 600 cal — math nahi banta sirf cardio se. Strength training + walking + diet ka combo chahiye. Marathon nahi, balanced approach.
❌ Family pressure mein binge — 'thoda aur le lo beta'
✓ Theek tareeka: Indian families mein 'mat khao' bolna offence hai. Pre-decide karo plate. Khud serve karo (na ki mummy/dadi). Politely 'pet bhar gaya' bolne ki practice. Family ko apne goal ke baare mein bata do — accountability badhegi, pressure kam hoga.
