Imagine three people: a poor guy, a middle-class guy, and a rich guy. All three of them have bank accounts. The poor guy spends more money than he earns every day, so slowly his bank balance keeps going down and down. The middle-class guy spends exactly the same amount of money that he earns, so his bank balance stays almost the same all the time. The rich guy, on the other hand, earns more money than he spends, so his bank account keeps growing bigger and bigger over time.
Now, think of your body like a bank account, and the food you eat like money, which gives you energy. Your body uses this energy every day for things like walking, working, thinking, and even sleeping. If you use more energy than you eat, it is just like the poor guy — your body balance goes down, and you start losing weight. If you eat and use the same amount of energy, like the middle-class guy, your body stays the same, and your weight does not change. But if you eat more energy than your body uses, like the rich guy, your body saves the extra energy, and you start gaining weight.
So in a very simple way, your body works just like a bank account. If you want to lose weight, you need to use more energy than you eat. If you want to stay the same, your eating and energy use should be equal. And if you want to gain weight, you need to eat more energy than your body uses.
Spends more than he earns every day. His bank balance slowly keeps dropping.
Spends exactly what he earns. His bank balance barely moves.
Earns more than he spends. His bank account keeps growing bigger and bigger.
Now the real question is—how do you actually make this work in real life? The answer is surprisingly simple: you start measuring what you eat. Just like we measure water in litres, we measure energy in food using calories. Your body needs a certain number of calories every single day just to stay alive and do normal things like walking, working, sitting, and even sleeping. For most people, this is somewhere between 1600 to 2000 calories a day. Out of this, a big chunk—around 1200 to 1400 calories—is used just to keep your body running, like your heart beating and your lungs breathing.
Now let's make this real. Imagine you weigh 70 kg, and your body needs 2000 calories every day. But instead of eating 2000, you eat only 1700 calories. That means you are creating a small gap—a shortage of 300 calories every day. This gap is called a calorie deficit. Now your body has a problem: it still needs those 300 extra calories to function. So what does it do? It goes to your stored fat and uses that as energy. Your body fat is like a hidden energy storage, waiting to be used.
Here's where it gets exciting. If you create this 300-calorie deficit every day, it slowly adds up. In about 12 days, you will have a total deficit of around 3500 calories. And that's powerful, because 3500 calories is equal to about 1 pound, or 454 grams of body weight. So in just 12 days, your weight can drop from 70 kg to around 69.5 kg—without any extreme dieting.
Now imagine staying consistent. In about a month, you could be around 68.5 kg. Keep going for 3 months, and you could reach around 65.5 kg. That's a huge change—from 70 kg to 65.5 kg—just by making a small daily adjustment. No magic, no shortcuts, just simple science working every single day. And honestly, there's no better feeling than seeing your body change like this, knowing you're fully in control.
There are just three things you need to do.
This is very important because wrong measurement can confuse you. As soon as you wake up in the morning, don't eat or drink anything. Go to the toilet and finish both—pee and poop. After that, wear very light clothes (or as little as possible) and then check your weight on a weighing scale. Don't wear watches, chains, or any ornaments because even small things add extra weight. Try to use your own good-quality weighing scale at home and measure your weight at the same time every week. If you use public weighing machines or check at different times of the day, the numbers will not be accurate.
There are two simple terms—BMR and TDEE. BMR means Basal Metabolic Rate. This is the number of calories your body needs just to stay alive, even if you are lying in bed all day doing nothing. It covers basic things like breathing, heartbeat, and keeping your body working. TDEE means Total Daily Energy Expenditure. This is the total number of calories your body uses in a full day, including everything—BMR, walking, working, exercising, and daily activities. In simple words, BMR is your "minimum energy to live," and TDEE is your "total energy for the whole day."
Once you know your TDEE, you can decide how much to eat. If you want to lose weight, eat a little less than your TDEE. If you want to maintain your weight, eat around your TDEE. And if you want to gain weight, eat more than your TDEE.
When measuring food, measure them raw. Use everyday food which are locally available. Below is a table where you can design your own food choices. There is also a section to add your own custom food — the macros and nutrients are readily available on Google and you can enter the data in the table. Do not eat packaged food — you never know how much oil or calories is in there. Even if you eat, it is a must that you read the nutritional labels on the packet.
Buy a good food measuring scale from online websites or locally if available — don't go for the cheapest one.
Choose simple, healthy foods and stay consistent every day.
Search and add foods to each meal. Your totals update automatically.
Add foods to each meal. Your totals update automatically.
That's it. Just these three steps—measure properly, understand your body's needs, and plan your food. Simple, clear, and powerful.
Sleep is one of the most powerful tools you have. This is the time when your body repairs itself, builds strength, and recovers from all the work you did during the day. If you don't sleep enough, your body cannot recover properly. You will feel tired, weak, and your progress will slow down.
If you don't have time or can't go to the gym, start with something simple — walking. Most people don't want a huge muscular body; they just want a flat stomach and to look fit and healthy.
If you can lift weights, even better. Weight training makes your body stronger, gives you a good shape, and makes you look and feel younger. It also helps you lose weight faster.
Buy a good smartwatch, preferably Samsung or Apple — they are very accurate. You can use your phone too; just keep it in your pocket and start walking. Your phone or watch doesn't need to be the latest — buying 2 or 3 generations behind works perfectly fine. Cheap smartwatches will certainly give you incorrect data.
Water is very important. It keeps your body hydrated and helps your body work properly, including fat loss. You don't need to overdo it.
Drinking too much water (more than 5 litres) can be harmful. Keep it simple — around 3 litres is enough for most people.
Many people want to stay fit but also enjoy life. The good news is — you can do both. Follow your diet properly for 6 days a week, and on 1 day (like Sunday), relax a little and eat normal food or have a drink.
If you eat too much in one go, you can undo all the progress of the week. Balance is the key — enjoy in small amounts, keep control, and avoid too much oily food or alcohol.
If you go on a diet for too long it might frustrate you and you will have high chances of giving up.
Eat a minimum of 0.8g of protein per kg of body weight per day. For example, if your body weight is 70 kg — multiply 70 × 0.8 = 56g of protein should be present in your daily intake.
Losing fat rapidly instead of steadily will create its own problems. There are chances of having loose skin which you might not like. Try going steady — slow and consistent progress is always better.
The best way to track your progress is your clothes. When you start losing weight, your clothes will start feeling loose. You will also fit in your old clothes again. Simple and powerful.
Keep it simple, stay consistent, and you will see results.