Weight loss can sometimes look like a long list of restrictions, but for some people, the bigger difference comes from changing a handful of everyday eating habits. Cutting back on sugary drinks, refined carbohydrates, salty packaged snacks and calorie-heavy fast food can be one way to manage overall calorie intake, particularly when those choices are combined with regular movement and adequate sleep.
Content creator Deepti recently shared the changes she made while losing 32 kg, taking her weight from 92 kg to 60 kg. In an Instagram post, she listed five things she stopped consuming or doing during her journey, along with the alternatives she chose instead. Importantly, she stressed that simply removing individual foods isn’t enough for weight loss, writing, “You still need to be in a calorie deficit FIRST.”
1. Sugary drinks
Sugary drinks were among the first things Deepti removed from her routine. According to the creator, these drinks can contribute to fat storage and water retention, which she said can also leave the face looking puffier.
Instead, she switched to simpler drinks such as lemon water, coconut water and green tea.
2. White bread
White bread was another food Deepti decided to cut out. She attributed the decision to its refined carbohydrate content and said such foods can cause insulin spikes, potentially making fat storage easier.
For alternatives, she suggested multigrain bread, whole wheat bread, sourdough and oats.
3. Packaged snacks
Chips and other packaged snacks also disappeared from her regular diet. Deepti pointed to their high salt content, which she said can contribute to bloating while also triggering unnecessary cravings.
Rather than reaching for packaged snacks, she opted for roasted chana, nuts and makhana.
4. Fried fast food
Fried burgers, fries and similar fast foods were another category Deepti avoided during her transformation.
According to her, these foods tend to contain plenty of fat and salt, adding extra calories while potentially leaving you feeling sluggish. She replaced them with options such as homemade wraps, paneer or chicken tikka and simple home-cooked meals.
5. Late-night snacking
It wasn’t only specific foods that Deepti changed. She also stopped mindlessly snacking late at night, pointing out that eating before bed can quietly push up your total calorie intake without you necessarily noticing.
Her alternative was straightforward. If hunger struck late at night, she suggested sipping herbal tea or simply heading to bed rather than reaching for a snack.
The other habits she followed during her weight loss
Alongside these five changes, Deepti highlighted a few other habits that formed part of her routine.
She recommended drinking around two to three litres of water every day, getting at least seven hours of sleep and making walking a daily habit.
For Deepti, however, the central point remained the same: these individual changes need to sit alongside an overall calorie deficit. According to her, consistently following these smaller habits can eventually make a noticeable difference to both the face and body.
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