I am miserable about the extra kilos I carry. Is there anything simple I can start with to get rid of them?

Sometimes, the need to lose weight constantly can leave us feeling empty and depressed. We start to think less of ourselves and that thought of ‘I’m not enough’ can start to negatively affect other aspects of our life.

The first thing you need to realise is that your weight is just a number — separate your self-worth from it. There are people who lose weight and begin to feel even more insecure than they did in the past. Therefore, if you think losing weight will make you feel happier, you might be completely missing the point. You need to start appreciating your body for how it is now and think of this as an opportunity to discover the inner strength that you have to overcome this situation, rather than cursing your body for being ‘slow’, ‘lazy’, ‘fat’ or having a ‘bad metabolism’.

You must begin by not putting pressure on yourself or judging yourself harshly — accept yourself the way you are. Then, move onto some basic things, such as eating a good source of fat first thing in the morning. Either have a tablespoon of ghee, organic butter or coconut oil or have some nuts, peanut butter, coconut chunks or just half an avocado. This habit alone, if consistent, can change a lot for you. When you eat healthy fat first thing in the morning, your insulin levels remain stable and you will not feel hungry through the day. The chances of you giving in to your cravings when you feel emotionally low will also reduce.

Second, please add a good source of protein of at least 15g to your breakfast. This will keep you full and satiated.

Third, it would be preferable to eat your carbs at lunch. For dinner, try to keep your carbs between 10-20g, to see some results sooner than later. You can use apps like Healthify or MyFitnessPal to check this.

Lastly, make sure you keep yourself hydrated all through the day to keep your electrolytes balanced and to avoid hunger and cravings. Have good and positive intentions before you drink a glass of water. Saying an affirmation that you connect with and believe in can do wonders for your mental and emotional health.

Rashi Chowdhary is nutritionist, diabetes educator and creator of The Protein Bake Shop. Got a problem? Our fantastic panel of renowned experts is available to answer all your questions related to fashion, well-being, nutrition, finance and hypnotherapy. Email your queries to friday@gulfnews.com.