No supplements, no calorie apps, just...: Influencer who lost 35 kg reveals doable, proven weight-loss tips

No crash diets. No fancy supplements. No calorie-counting apps.

Just a normal Indian plate, built smartly.

That’s the approach fitness influencer Ansh Tripathi swears by. After losing 35 kg, he’s now helping thousands rethink weight loss with practical, home-style meals rather than complicated diet plans.


In a recent Instagram post, Tripathi shared what he calls a “fat-loss plate formula”, a simple way to structure your meals using everyday Indian food like sabzi, dal, roti and rice.

His message is clear: if weight loss feels confusing, your plate might be the problem.

Here’s a closer look at the 7 proven tips for weight loss he recommends.

View this post on Instagram

A post shared by Ansh Tripathi (@fittrrwithansh)

Why your plate matters more than dieting

Most people focus on cutting food or skipping meals. But that often leads to cravings, overeating and burnout.

Tripathi suggests something far simpler, balance your plate properly so your body naturally stays in a calorie deficit without extreme dieting.

According to him, small daily changes beat temporary “magic” diets every time.

1. Follow the core rule at every meal

Before eating, ask yourself four quick questions:

• Where is my protein?
• Do I have enough vegetables?
• Are carbs controlled?
• Is oil limited?

Miss even one, and fat loss slows down.

It’s that straightforward.

2. Use the universal plate ratio

This is the foundation of his method.

Your plate should look like this:

• Half vegetables
• One-quarter protein
• One-quarter carbs

This simple ratio keeps you full, controls calories and supports steady fat loss, without measuring every bite.

3. Make protein the priority

Protein isn’t optional, it’s the star of the meal.

Tripathi says low protein intake leads to:

• More hunger
• Frequent cravings
• Muscle loss

Adding dal, paneer, tofu, eggs, chicken or fish helps you stay full longer and protects muscle while losing fat.

Always choose your protein first, not last.

4. Load up on vegetables

Vegetables shouldn’t be treated like side dishes.

They add bulk, improve digestion and keep calories low.

Aim for at least two types of vegetables per meal, either cooked or raw. The more colourful your plate, the better.

5. Control carbs, don’t eliminate them

You don’t need to stop eating rice or roti.

Just manage portions.

Stick to:

• 1 roti or
• 1 cup rice

You can occasionally swap with poha or upma. The idea is balance, not restriction.

6. Watch your oil and fats

This is where many Indian diets quietly go wrong.

Too much oil, ghee, butter or cream can quickly make a healthy meal calorie-heavy.

Tripathi suggests limiting oil to 2–3 teaspoons per meal and avoiding “double fats” like oil plus ghee.

Simple cooking works best.

7. Adjust your plate based on your lifestyle

He also shared practical everyday tips:

• Vegetarians: sabzi + dal/paneer/tofu + small roti/rice
• Non-vegetarians: chicken/fish/eggs + vegetables + small carbs
• Breakfast: more protein, fewer carbs
• Eating out: choose protein mains, skip creamy gravies and sugary drinks

Small tweaks, big difference.

Why this method works

What makes Tripathi’s advice stand out is that it’s realistic.

No expensive “diet food”.

No starvation.

No complicated maths.

Just regular Indian meals structured smartly.

If you eat home food daily and hate calorie counting, this approach feels sustainable, and that’s what long-term weight loss really needs.

Because sometimes, the secret isn’t eating less.

It’s simply building a better plate.