15 Easy & Effective Weight Loss Tips By Sapna Vyas Patel

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I’m sure most of you all have heard of Sapna Vyas Patel. Her much famous 33kg weight loss story is astounding to say the very least. Now she’s a model and a fitness professional for Reebok. She also gives out tips and suggestions for weight loss across social media. Know here about Sapna Vyas Patel diet plan and her fitness mantras.

sapna vyas patel before and after

We take a look at 15 of Sapna Vyas Patel weight loss tips:

Homemade Food

Sapna Vyas Patel Weight Loss

There’s is absolutely no denying that homemade food is the best. In my opinion, the best aspect of home-cooked food is that you control it. The variety is literally endless. You can match the food according to your workout plan, manage the excess fats and of course feel the joy of making your own food.


sapna vyas patel diet plan

It is importance to maintain a healthy lifestyle. Good amount of exercise, balanced diet, stress-free environment are some factors to a healthy lifestyle. You will need to modify and adapt to the new healthy lifestyle. Consult your doctor and other professionals before taking up any activity. This could be food, exercise and so on. It is important to match the activity and its intensity according to your body or it could all go sideways.

Core Training

sapna vyas patel diet plan

Concentrate more on core Training rather than plain muscle mass development. Unless you wish to enter into Bodybuilding modelling, there isn’t any point of growing just muscles for the sake of it. Building muscle through core training is much more efficient and productive. This not only builds core strength and muscles but also stamina, flexibility and boosts metabolism. There is also minimal risk if injury with core training.

What’s the point if having a 15-inch bicep when you can’t even finish run for at least 30 mins straight!?

Ginger/Green Tea

sapna vyas patel diet plan

Pretty much obvious wasn’t it!? They are rich in anti-oxidants which helps prevent cancer. They are a proven method to act as supplements to your weight loss program adding that little but of healthy goodies into your body. In addition to that, you can find useful reference at Monicashealthmag.com for complementing your workout routine with ZMA products.

Stop Emotional Eating

Sapna Vyas Patel Weight Loss

‘Bored, not hungry.’ This has got to be the base motto for every young soul out there. Emotional Eating is the no. 1 cause of obesity in today’s date. We all eat junk food from time to time, and we should too. It keeps a healthy balance between needs and wants which is important. You need to look away from food to comfort yourself and channel your feelings, be it positive or negative, towards something constructive as stated in the Sapna Vyas Patel diet plan.

How Priyanka Chopra lost 7 kg weight in just 20 days? Find here!


Sapna Vyas Patel Weight Loss

Optimism is admirable but over expectation is deadly. You will have to set both long term and short term goals. But more importantly, do not get discouraged if you’re not meeting your short term goals. It might take some time for your body to reflect on your new weight loss program, but it will work out well for the good in the end.

Late Night Meals

sapna vyas patel diet plan

Our body is naturally at rest at night. Eating at different times of the day have different effects on the body. While during the day, our body is set to shed calories. But at night, it stores all those calories contributing as the major factor of weight-gain. A good timed sleep and wake time is essential.

Don’t have wrong food in the house

Sapna Vyas Patel Weight Loss

By wrong food, we obviously mean anything that hampers your diet plan. These could include anywhere from chips and biscuits to ice cream and so on. You are inspired and affected by the surroundings you’re in. And having a negative food source is not at all good for both the body but also the whole weight loss program in general. Have only that which is part of your plan. It’s as simple as that.

Don’t stay up late

Sapna Vyas Patel Weight Loss

Staying up late is pretty bad for the body. It’s become somewhat popular these days among everyone. It creates bad Eating habits and could trigger negative thoughts and anxiety. Late nights also affect melatonin production. Melatonin is a hormone that regulates other hormones and maintains the body’s circadian rhythm. It is important to not misinterpret late nights with insomnia. Both are very different.

Read here Alia Bhatt’s struggle to lose 20 kg weight for her debut movie!

Limit Alcohol

Sapna Vyas Patel weightloss tips

A considerable amount of alcohol doesn’t severely harm the body but excess intake sure does damage the system. No matter how much Alcohol you consume, it affects your body. Alcohol enters your bloodstream and if not controlled can damage nearly every part of your body.

Quit Smoking

sapna vyas patel diet plan

Smoking is down right unacceptable. We talked about core training for the development of stamina. Smoking and stamina don’t really go together, do they? There are absolutely no positive reasons for you to continue or start Smoking. Neither is it good for your body to stop smoking all of a sudden. Do it gradually and but do quit.

Avoid Sweetened Foods

Sapna Vyas Patel Weight Loss tips

We Indians live our sweets don’t we!? Especially during the festive season. As mouthwatering as Sweetened Foods sound, they are equally damaging. Sugar has a high density of calories. And they increase the fat levels in the blood resulting in high risk of a heart disease. Moreover, sugar doesn’t even present any nutritional value. Although having Sweetened Foods occasionally isn’t really that bad unless you don’t cut down on other carbohydrates for the day.

Avoid Crash Diets

Sapna Vyas Patel Weight Loss tips

‘Lose 15 kg in one month’. These banners with the misguiding lines are growing in number these days. But what people don’t understand is our body has a limit to losing weight in a set period. It’s said the healthy amount to lose weight in a month is up to 4kg. Any more than this is considered abnormal and may cause health problems.

Calorie Deficit

Sapna Vyas Patel Weight Loss Tips

Before you kick off your weight loss program, you need to evaluate the amount of calories you take in and the amount you burn throughout the day. Its as simple as this, the amount burned should be higher than the amount taken in. This is the basic step before starting of any sort of weight loss program.

For example, say you take in 2000 kcal in a day and you burn 2500 kcal. So there’s a loss of 500 kcal resulting in around 1lbs weight loss in a week. Results may vary from person to person.


sapna-vyas-weight loss tips
Water is the best beverage there is. No matter what the competition, nothing beats a glass of water. Drink enough water every day. Keep your body hydrated irrespective of the situation you’re in. Water intake, too, varies from person to person. An average person should be drinking around 2-3 litres per day, a comparatively active person, up to 4 litres and 5 litres for super active persons or athletes. For weight loss, drink anywhere between 4-5 litres. You should understand that drinking water in itself is not a weight loss technique. It’s just a healthy habit that constitutes along with your weight loss program.

7 Day Vegetarian Meal Plan

 Non-vegetarian dishes are as protein rich as they are delicious. But not all of us eat meat. It is essential to manage the diet plan for a vegan to get all those goodies we do from meat.


Here is a 7-day Vegetarian Sapna Vyas Patel Diet Plan for weight loss.


  • Breakfast (aprx 400 cal): 1 omelet loaded with spinach and 1 entire wheat toast or 1 dish cooked cereal and 10 almonds with skimmed milk
  • Morning Snack (aprx 200 cal): 2 bananas with skimmed milk
  • Lunch (aprx600 cal): 1 dish cocoa rice with curd
  • Night Snack (aprx200 cal): 1 plate blend vegetable serving of mixed greens
  • Supper (aprx 400 cal): 2 idli with sambhar and coconut chatni


  • Breakfast (aprx 400 cal): 1 glass all grain wheat chips and 10 almonds with low-fat milk
  • Morning Snack (aprx 250 cal): 3 bubbled eggs or 1 dish of bubbled sprouts
  • Lunch (aprx600 cal): 2 low fat paneer paratha with curd
  • Night Snack (aprx200 cal): 1 dish of organic product yogurt
  • Supper (aprx 400 cal): Whole wheat bread Vegetable sandwich and spinach soup


  • Breakfast (aprx 400 cal): 1 dish cooked cereal with skimmed milk and 1 apple
  • Morning Snack (aprx 200 cal): 25 almonds
  • Lunch (aprx 600 cal): 1 entire wheat base pizza with vegetable garnishes
  • Night Snack (aprx 200 cal): 1 dish of bubbled sprouts
  • Supper (aprx 400 cal): 1 dish of egg curry with cocoa rice or 1 dosa with sambhar and coconut chutney


  • Breakfast (aprx 400 cal): 1 glass corn chips and 10 almonds with skimmed milk
  • Morning Snack (aprx 200 cal): 1 plate watermelon serving of mixed greens
  • Lunch (aprx 600 cal): Dal bati with vegetable curry
  • Night Snack (aprx 250 cal): 1 glass banana smoothie
  • Supper (aprx 400 cal): 1 dish of cocoa rice, steamed spinach and an apple


  • Breakfast (aprx 400 cal): 1 glass muesli and 10 almonds with skimmed milk
  • Morning Snack (aprx 200 cal): 1 plate banana serving of mixed greens
  • Lunch (aprx 600 cal): 1 container vegetable sabji, 2 Roti, 1 glass rice with dal and 1 glass buttermilk
  • Night Snack (aprx 200 cal): 1 dish of natural product yogurt
  • Supper (aprx 400 cal): 1 egg plate of mixed greens sandwich or 1 flame broiled tofu sandwich


  • Breakfast (aprx 400 cal): 2 gobi paratha with curd
  • Morning Snack (aprx 200 cal): 2 oats bread rolls with tea/espresso
  • Lunch (aprx 600 cal): 1 dish egg bhurji with 2 roti and rice or 2 low fat paneer paratha with curd
  • Night Snack (aprx 200 cal): 25 almonds
  • Supper (aprx 400 cal): 1 entire wheat vegetable wrap with spinach soup


  • Breakfast (aprx 400 cal): Idlis/Dosa, 1 dish of Sambhar (Lentils soup) and coconut chatni
  • Morning Snack (aprx 200 cal): 1 glass banana smoothie
  • Lunch (aprx600 cal): 1 container vegetable sabji, 2 Roti, 1 glass rice with dal and 1 glass buttermilk
  • Night Snack (aprx200 cal): 1 dish of kidney bean plate of mixed greens
  • Supper (aprx 400 cal): 1 dish of egg curry with chestnut rice or 1 flame broiled tofu sandwich

sapna vyas patel diet plan

Note: Appropriate amount of exercise is necessary in order to maintain your fitness goal.

Want to lose weight? We will help you to get in shape.

7 comments on “15 Easy & Effective Weight Loss Tips By Sapna Vyas Patel

  1. I m a teenager studying in class 10..
    I feel disheartened when i see people talking about me..
    Plz tell me what should I do to reduce weight as well i equally focus on my boards….
    There is hormonal imbalance too which has created problem….

    1. Hi…
      I am 30 yrs old n my weight is 63 kg. I m doin yoga every day for one hour from last 1 year by still not lossin weight.plz advice me…!!

  2. Dear Sir/mam,

    i am 32 yrs 5’8″ and 74 kgs. i workout daily.. but couldn’t loose that extra fat.. i am alwys plump.. dnt know what wrong i am eating.. kindly guide.

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