weight loss guide

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EAT. EXERCISE. EVOLVE
Disclaimer
This guide is intended for educational and informational purposes only. It
is designed for generally healthy individuals who do not have any
underlying medical conditions such as diabetes, thyroid disorders, PCOS,
cardiovascular disease, or other chronic illnesses. If you have any
medical condition, are pregnant, nursing, or taking medications, please
consult your doctor or a certified healthcare professional before following
any weight loss or fitness program.

The guidance provided in this document is based on personal experience,

general nutrition principles, and fitness best practices. Individual results
may vary based on consistency, genetics, and lifestyle factors.

FitWithNBJ does not offer medical advice, diagnosis, or treatment. Always

listen to your body and make adjustments as needed.

Your health is your responsibility. This guide is your support.

Copyright Notice
This guide is the intellectual property of FitWithNBJ. It is intended solely
for the personal use of the individual who purchased or received it
directly from FitWithNBJ.

Unauthorised copying, sharing, or distribution—whether in part or full—is

strictly prohibited.
FROM ONE FIGHTER TO ANOTHER
Dear Friend,

If you’ve picked up this guide, I already know two things about you—you’re
tired of where you are, and you’re ready to change. That was me too. I was
144 kilos, breathless while walking, constantly tired, and hiding from
mirrors. But one day, I said enough. Not because I hated my body—but
because I loved the life I hadn’t lived yet.

Over time, I lost 60+ kilos—not with any magic trick, but by sticking to
simple principles that worked. I created this guide so you don’t have to make
the same mistakes I did. You don’t need a new diet every month. You need a
shift in how you think, eat, and move. That’s what FitWithNBJ and the 3E
method is all about.

This isn’t about perfection. It’s about progress. You’ll fall. You’ll fail. But if
you stay in the game, you’ll win.

I’m rooting for you.

Niraj Jha
Founder – fitwithNBJ

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
WEIGHT
LOSS
IS SIMPLE
NOT EASY
Most people think weight loss is about finding the perfect diet or the
perfect gym. But the truth is, it’s not about perfection — it’s about
consistency. Losing weight isn’t rocket science. It’s simple: eat
fewer calories than your body burns. But it’s not easy — because
our habits, cravings, emotions, and excuses get in the way.

What changed my life wasn’t a meal plan or a fancy workout. It was

a mindshift. I stopped looking for motivation and started building
discipline. I stopped trying to change everything at once and
focused on doing small things every day. If you’re ready to stop
overthinking and start acting — this guide is for you.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
CALORIES,
MACROS &
METABOLISM
What Are Calories?
Calories are units of energy. Your body needs them to survive — for
breathing, thinking, walking, even sleeping. But when you eat more calories
than you burn, the extra gets stored as fat.

What Is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at
rest. It depends on your age, weight, height, and gender. We’ll give you a chart
to estimate yours.

What Is TDEE?
Your Total Daily Energy Expenditure (TDEE) is your BMR plus the calories you
burn from activity (walking, workouts, etc.). To lose weight, you simply eat
fewer calories than your TDEE.

The 3 Macros
Protein: Builds and maintains muscle, keeps you full, and uses more energy
to digest. Your best friend in weight loss.

Carbohydrates: Primary source of energy. Not evil — but easy to overeat.

Reduce, don’t eliminate.

Fats: Essential for hormones and brain function. Eat the right kinds in
moderation (nuts, seeds, ghee, etc.).

Fibre: Fibre isn’t digested by your body, but it plays a major role in your
health. It slows down digestion, keeps you full for longer, stabilises blood sugar
levels, and supports a healthy gut. Aim to eat more leafy greens, vegetables,
whole dals, fruits with skin, and seeds like chia or flax.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
THE POWER
OF CALORIE
DEFICIT
IF THERE’S ONE THING YOU TAKE AWAY FROM THIS GUIDE, LET IT BE THIS:

YOU CANNOT LOSE FAT

WITHOUT A CALORIE DEFICIT
No matter what diet you follow — keto, intermittent fasting, vegan, low carb,
high fat — they only work because they help you eat fewer calories than your
body burns.

This is called being in a calorie deficit — and it’s the only real path to fat loss.

So How Does It Actually Work?

When you eat fewer calories than your body needs, it turns to stored fat for
energy. That’s how fat loss happens — not because of magic foods or fancy
diets, but because of energy balance. Let’s say your body needs 2,000 calories
a day to maintain your weight. If you eat 1,700, the remaining 300 calories are
pulled from your body’s fat stores. Do this consistently, and the fat will go.

Why Most People Struggle

Because they:
Eat healthy but still eat too much
Don’t track what they consume
Drink calories (sugary tea, coffee, juices)
Underestimate portion sizes

Quick Tip: Don’t Starve

A deficit doesn’t mean starvation. Too little food can slow your metabolism,
drain your energy, and cause muscle loss. The sweet spot? Eat just enough
less than your body needs — and do it consistently.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
HOW TO CALCULATE
YOUR BMR
ESTIMATE YOUR BMR USING THIS FORMULA
For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Then calculate your TDEE:

TDEE = BMR × activity factor

Activity Level Multiplier

Sedentary (little to no exercise) 1.2
Lightly active (1–2x/week) 1.375
Moderately active (3–5x/week) 1.55
Very active (6–7x/week) 1.725

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
WHAT YOUR IDEAL
WEIGHT SHOULD BE?
HEIGHT (FT) HEIGHT (CM) FEMALE MALE
4'10" 147 CM 39-49 KG 43-53 KG
4'11" 150 CM 41-51 KG 45-55 KG

5’0” 152 CM 43-53 KG 47-57 KG

5’1” 155 CM 45-55 KG 49-59 KG

5’2” 157 CM 47-57 KG 50-61 KG

5’3” 160 CM 49-59 KG 52-63 KG

5’4” 162 CM 51-61 KG 54-65 KG

5’5” 165 CM 53-63 KG 56–67 KG

5’6” 167 CM 55-65 KG 58–70 KG

5’7” 170 CM 57-67 KG 60–72 KG

5’8” 172 CM 59-69 KG 62–74 KG

5’9” 175 CM 61-71 KG 64–76 KG

5’10” 178 CM 63-73 KG 66–78 KG

5’11” 180 CM 65-75 KG 68–80 KG

6’0” 183 CM 67-77 KG 70–83 KG

6’1” 185 CM 69-79 KG 72–85 KG

6’2” 187 CM 71-81 KG 74–88 KG

6’3” 190 CM 73-83 KG 76–90 KG

6’4” 192 CM 75-85 KG 78–93 KG

Understanding BMI (Body Mass Index)

BMI is a quick way to assess if you're in a healthy weight range based on your height.

BMI Range | Category

Below 18.5 | Underweight
18.5 – 24.9 | Normal (Healthy)
25 – 29.9 | Overweight
30 and above | Obese

To calculate your BMI:

BMI = Weight (kg) ÷ [Height (m)]²
Example: If you're 75 kg and 1.7 m tall, BMI = 75 ÷ (1.7 × 1.7) = 25.95 → Overweight
This is just a general guide. BMI doesn't account for muscle mass or body composition.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
THE 3E METHOD
THAT CHANGED
MY LIFE
EAT. EXERCISE. EVOLVE
This is not a fad. Not a trend.
This is the foundation I built my 60+ kilo transformation on —
and it’s the same framework you’ll use to change your life.

Eat (Right)
It’s not about eating less. It’s about eating smart.
Prioritise protein in every meal
Eat real food, not packaged junk
Cut down on sugar and refined carbs
Watch your portion sizes
Don’t drink your calories — no juices, soft drinks, or sugary coffee
This alone can change your life.

Exercise (Regularly)
You don’t need to go to the gym or become a fitness freak.
Start with 30 minutes of walking a day
Add strength training 3x a week (even bodyweight exercises at home)
Stay active — take the stairs, move more, sit less
Exercise makes your body burn more and crave less.

Evolve (Eliminate Excuses)

Motivation is unreliable. What works? Discipline.
You won’t always feel like it. Do it anyway.
Start small. Show up. Be consistent.
This method doesn’t promise magic. It promises results —
if you stick to it.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
MINDSHIFT
ALCHEMY
Rewiring the Way You
Think About Health
Real transformation doesn’t begin with what’s on your plate. It starts with what’s
on your mind. You already know how to make tough decisions, lead teams, and
drive results. But when it comes to health, the biggest shift is internal: moving
from reactive to intentional. That’s what Mindshift Alchemy™ is all about — not
motivation, but mental engineering.

Most people don’t lack discipline. They just get stuck in thought loops:
“I’ve been good all week, I deserve a break.”
“There’s no point starting now — I’ve got travel coming up.”
“I’ll eat clean once this project ends.”
We don’t fight those thoughts. We replace them.

Mindshift is the bridge between knowing and doing. Everyone knows sugar isn’t
great. Everyone knows walking is better than scrolling. The problem isn’t
awareness — it’s how fast we negotiate with ourselves.
With Mindshift Alchemy, you’ll:
Intercept old triggers
Make the next best choice, even on a bad day
Rebuild habits as systems, not willpower tests
Train your mind to choose discipline —
especially when it’s inconvenient

This isn’t about becoming someone else. It’s about becoming someone you
already are — someone who no longer outsources their health to chance.
Yes, life will stay busy. Travel will happen. But you’ll stop reacting, and start
responding. You won’t chase balance — you’ll create it.
Discipline over motivation.
Consistency over perfection.
Systems over willpower.
That’s Mindshift Alchemy.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
THE DAILY
LOOP
YOUR MIND CREATES THE
MOMENTUM. THIS LOOP
KEEPS IT GOING.
Mindshift isn’t a one-time shift. It’s a daily process. A muscle you train—
just like your body. This loop is your anchor. Do it every day, and you’ll
start to notice not just a change in your habits, but in how you think,
respond, and lead your life.

Awareness
You can’t change what you don’t notice.
Start observing your thoughts around food, energy, laziness, and
motivation.
When do your excuses show up? When does your discipline fade?
Awareness is the foundation of change.

Intention
Once you’re aware, set a clear intention.
Pre-log your meals. Decide your workout the night before.
Set the tone in the morning. When you lead your day with intention, you
don’t leave room for randomness.

Action
Don’t wait for motivation. Move. Act. Do the workout.
Stick to the plan. The more action you take, the more aligned your
mindset becomes. Discipline is built through repetition—not inspiration.

Every day, repeat the loop: Awareness → Intention → Action

You don’t have to be perfect. You just have to be consistent.
This is the alchemy. It’s how your mind evolves —
and how your body follows.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
WHAT TO
EAT, AND
WHY IT
WORKS
HIGH PROTEIN. LOW CARB.
REAL RESULTS.
You don’t need to eat less — you need to eat right. Here’s a list of foods to
include, and those to avoid or reduce. But before we dive into the food list,
let’s understand why this approach works.

Why High Protein, Low Carb Works

Most people eat too many carbs and not enough protein — and that’s why
they struggle to lose fat. Here’s what happens when you shift the balance:
Protein keeps you full for longer — so you naturally eat less

It helps retain muscle while losing fat (which means you look lean, not
skinny) It boosts metabolism — your body burns more calories digesting
protein than it does carbs or fat

Low carb = stable blood sugar = fewer cravings, better mood, better energy
You’re not cutting carbs to zero. You’re just replacing excess carbs with
more filling, fat-burning protein — and that’s the game-changer.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
7-DAY
KICKSTART PLAN
Don’t overthink. Just follow
this for one week.
This is not a strict meal plan — it’s a structure. Use it to build discipline, improve
energy, and create momentum. You don’t need to eat the same thing every day.
Just stick to the flow and focus on consistency over variety.

Daily Meal Structure

Wake-Up (6–8 AM)
Warm water with lemon (optional) / black coffee or green tea (no sugar)

Breakfast (8:30–9:30 AM)

Veg: Moong chilla / paneer bhurji / greek yogurt + Seeds
Non-Veg: 2–3 eggs (boiled, scrambled, or omelette) + Sautéed veg
Optional: 1 roti or 1 slice of multigrain bread (if needed)

Mid-Morning (Optional)
Black coffee / green tea / handful of makhana or 4–5 soaked almond

Lunch (12:30–2:00 PM) - Protein + Fibre = Fat loss

Veg: Paneer / tofu / sprouts + sabzi + salad
Non-Veg: Curry chicken / fish + veggies or salad
Optional: 1 roti or small serving of brown rice

Evening (5:00–6:30 PM) - Light snack

Roasted chana / makhana / Greek yogurt / buttermilk Black coffee or
green tea
Optional fruit: Apple / orange / papaya

Dinner (7:30–9:00 PM) - Keep it light + low carb

Veg: Stir-fried veggies + paneer or tofu
Non-Veg: Grilled fish/chicken + sautéed greens
(No rice, no roti at night)

Pre-Bed (Optional)
Chamomile tea / warm turmeric milk (no sugar)

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
YOUR DAILY
CHECKLIST
DO THESE EVERY DAY FOR
VISIBLE RESULTS IN 7 DAYS.
🥤 Hydration
☐ Drink 2–3 litres of water (set reminders)

🍽️ Nutrition
☐ Prioritise protein in every meal
☐ Avoid sugar and refined carbs
☐ Eat only from the approved food list
☐ Track portions if needed

🏃‍♂️ Movement
☐ Brisk walk (8k steps, aim for 10k+)
☐ 25–30 min light workout
☐ Stretch for 5–10 minutes daily

🧠 Mindset
☐ Begin your day with intention
☐ Practice one moment of mindfulness
☐ Focus on consistency, not perfection

🛏️ Sleep “YOU WON’T ALWAYS

☐ Sleep at least 7 hours BE MOTIVATED. SO
☐ Avoid screens 30 mins before bed YOU MUST LEARN TO
☐ No food 2 hours before sleeping BE DISCIPLINED.”
This plan is for general wellness guidance only and is not a substitute for professional medical advice.
WHY
WALKING
WORKS
THE MOST UNDERRATED FAT-BURNING TOOL YOU ALREADY HAVE.
YOU DON’T NEED A GYM TO LOSE WEIGHT. YOU NEED A HABIT —
AND WALKING IS THE EASIEST ONE TO BUILD.

Why Walking Helps With Fat Loss?

1. Low-Intensity, High Impact: Walking taps into fat stores for energy. It’s low-
intensity, so your body burns a higher percentage of fat compared to high-intensity
cardio.

2. Doesn’t Spike Hunger: Unlike heavy workouts, walking doesn’t make you
ravenous. You can burn calories without triggering overeating later.

3. Keeps You in a Calorie Deficit: A brisk 45-minute walk can burn 200–300
calories — enough to tip your balance in the right direction.

4. Reduces Stress Hormones: Walking lowers cortisol, the stress hormone linked
to belly fat and cravings.

5. Builds Consistency : You don’t need motivation to walk. Just put on your shoes
and go. Every step adds up — literally.

WHEN IN DOUBT,
WALK IT OUT
This plan is for general wellness guidance only and is not a substitute for professional medical advice.
WHY
STRENGTH
TRAINING
MATTERS
CARDIO BURNS CALORIES. STRENGTH
TRAINING CHANGES YOUR BODY.
Most people think weight loss means endless walking or cardio sessions. But if you want
to lose fat, not just weight — and keep it off — you need to focus on strength training.

Here’s why it works:

Boosts Your Metabolism
Muscle burns more calories at rest than fat. The more muscle you build, the more
calories your body burns even when you're not working out.

Prevents Muscle Loss

During weight loss, you’re at risk of losing muscle along with fat. Strength training
ensures you hold on to muscle, which helps you stay strong, firm, and energetic.

Shapes Your Body

Cardio can make you smaller. Strength training makes you leaner and tighter.
It's what gives your body that toned look.

Improves Hormonal Balance

Strength workouts help regulate insulin, lower stress, and even improve sleep —
all key for lasting fat loss.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
STRENGTH
TRAINING YOU
CAN DO AT HOME
HERE’S A SAMPLE ROUTINE YOU CAN DO AT HOME:

Wall Sits Push-Up Abdominal Crunch

Slide down a wall and hold a Strengthen your chest, Engage your core muscles by
seated position to build lower shoulders, and arms with this lifting your upper body off the
body endurance. classic upper body move. ground.

Step-Up On Chair Squat

Step up and down on a sturdy Lower your body with control Triceps Dip On Chair
surface to work your glutes to strengthen legs, glutes, Use a chair to tone the back
and thighs. and core. of your arms and shoulders.

Side Plank
Lunge Push-Up With Rotation Hold your body on one arm to
Step forward into a controlled Add a twist to your push-up build oblique and shoulder
dip to activate your quads, for extra core and shoulder strength.
glutes, and calves. engagement.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
DUMBBELL
WORKOUTS YOU
CAN DO AT HOME
Strength training isn’t just for gym-goers. With a simple pair of dumbbells, both men and women can
effectively tone muscles, improve strength, and boost metabolism — all from the comfort of home.

Choose a weight that feels challenging but doable. You should be able to complete each
movement with proper form while feeling your muscles work by the last few reps. These exercises
target all major muscle groups and are a great way to level up your fitness routine.

Dumbbell Lunges Front Raise Shoulder Press

Targets: Strengthens glutes, Targets front shoulders and Builds shoulder strength and
hamstrings, and quads. improves upper body posture. tones triceps.

Bent-Over Row Bench Press Lateral Raise

Engages upper back and biceps. Strengthens chest, shoulders, Shapes and tones side
and triceps. shoulder muscles.

Bicep Curls Tricep Kickback

Isolates and builds your biceps. Tones and defines the back
of your arms.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
STUCK?
HERE’S HOW TO FIX IT
TROUBLESHOOTING TIPS FOR
COMMON WEIGHT LOSS PROBLEMS.
Weight not dropping?
You’re likely eating more than you think.
Start tracking your portions or use a kitchen scale.
Cut hidden carbs like biscuits, fried snacks, and sweetened drinks.
Don’t rely on just walking — add strength training.

Always hungry?
Your meals are low in protein and fibre.
Add eggs, paneer, chicken, or Greek yoghurt.
Include veggies like spinach, beans, and salad with every meal.
Avoid refined carbs — they spike hunger again soon.

Low on energy?
Check your sleep, hydration, and meal timing.
Drink 2–3L of water daily.
Don’t skip meals — it backfires later.
Aim for 7–8 hours of sleep consistently.

Craving junk food?

Cravings are not a sign of weakness — they’re feedback.
Remove trigger foods from home.
Eat enough healthy fats (ghee, nuts, avocado).
Pause and ask: “Am I truly hungry or just bored/tired/stressed?”

Can’t stay consistent?

Consistency beats motivation every time.
Pre-plan your meals and workouts.
Track 3 things daily: steps, water, and meals.
Remind yourself why you started — often.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
WEIGHT LOSS
MYTHS —
BUSTED!
DON’T LET OUTDATED ADVICE OR
INTERNET NOISE HOLD YOU BACK.
Myth 1: Myth 2:
You need to eat every 2 hours Carbs are the enemy

Fact: You need a calorie deficit, Fact: It’s processed carbs that
not constant snacking. Frequent cause issues. Whole carbs from roti,
eating spikes insulin and can lead rice, lentils, and veggies are fine in
to fat storage over time. moderation.

Myth 3: Myth 4:
Cardio is best for fat loss Eating fat makes you fat

Fact: Cardio helps, but strength Fact: Excess sugar and calories do
training preserves muscle. It that. Healthy fats keep you full and
boosts metabolism and improves support hormone balance.
long-term results.

Myth 5:
No sweat = no progress

Fact: Fat loss is more about food

than sweat. Even light workouts
work if you're consistent.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
ENROLL IN
OUR MONTHLY
PLANS TO
STAY ON
TRACK?
YOU’VE GOT THE GUIDE. BUT IF YOU WANT
STRUCTURE, ACCOUNTABILITY, AND EXPERT
SUPPORT — WE’RE HERE FOR YOU.
What You Get
Personalised meal plan tailored to your lifestyle
Workout suggestions based on your fitness level
Monthly progress check-ins
WhatsApp support for questions, motivation, and consistency
Tips to handle travel, cravings, or weight plateaus

Choose Your Plan:

₹2,000 for 1 month – Try it out with full support
₹4,500 for 3 months – Save and build consistency
₹6,000 for 6 months – Commit to real, lasting change

No crash diets. No confusion. Just proven, personalised support.

DM us on Instagram @fitwithnbj or visit [Link] to get started.

This plan is for general wellness guidance only and is not a substitute for professional medical advice.
 [Link]
EAT. EXERCISE. EVOLVE

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