ඔයාගෙ Diet Plan එක වැඩකරන්නෙ නැත්තෙ මේකයි | Dr vajira ‘s real life experiences in losing 54 Kgs

ඔයා diet කරනවද?
Rice අඩු කරලා, sugar නෑ, junk food නෑ…
හැබැයි බර අඩු වෙන්නෙ නෑද?

මේක තමයි මම GP කෙනෙක් විදිහටත්,
54kg අඩු කරපු කෙනෙක් විදිහටත්
හැමදාම දකින්නෙ.

👉 ප්‍රධාන හේතුව එකක්.
ඔයා healthy food කනවා…
හැබැයි calories කොච්චරද කියලා count කරනවද?

Healthy food කියන්නෙ calorie-free නෙමෙයි.
Rice, string hoppers, fruits, nuts, curd, milk tea, cooking oil
මේ ඔක්කොම calories තියෙනවා.

❌ Weekend cheat meals
❌ Tea එකට sugar “පොඩ්ඩක්”
❌ Oil amount measure නොකර cooking කරන එක

මේ ටික එකතු වෙද්දී
ඔයා නොදැනම calorie surplus එකකට යනවා.

📌 මම අදටත් calories count කරනවා.
ඒක මගේ lifestyle එකක් වෙලා.

👉 Calories simple විදිහට count කරන්න
මම හදපු Build Your Fit Self App එක භාවිතා කරන්න පුළුවන්.

📲 App එක ලබාගන්න
👉 WhatsApp message කරන්න: 076 800 5190

💰 Subscription Charges
• Rs. 1000 – 1 month
• Rs. 2500 – 3 months

👉 Weight loss සාර්ථක වෙන්නේ
Quality food + Quantity control + Consistency තියෙනකොට.

Diet fail වෙන්නෙ නෙමෙයි.
👉 Method එක වැරදියි.

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🟢 English Description

Are you dieting?
Reducing rice, avoiding sugar and junk food —
but still not losing weight?

As a doctor — and as someone who lost 54 kg,
this is the most common mistake I see.

👉 The main problem is not food quality.
It is not counting calories properly.

Healthy food is NOT calorie-free.
Rice, fruits, nuts, milk, curd, tea, and cooking oil
all contain calories.

❌ Weekend cheat meals
❌ “Small” amounts of sugar in tea
❌ Unmeasured cooking oil

These silently push you into a calorie surplus.

📌 I still count calories even today —
because weight control is a lifelong skill.

👉 To make calorie counting simple,
you can use the Build Your Fit Self App, created by Dr Vajira.

📲 To get the app
👉 WhatsApp message: 076 800 5190

💰 Subscription Plans
• Rs. 1000 – per month
• Rs. 2500 – for 3 months

Successful weight loss requires:
Quality food + Quantity control + Consistency

Weight loss doesn’t fail.
👉 People follow the wrong system.

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📚 Scientific Evidence & Research (With Citations)

1️⃣ Calorie deficit is essential for weight loss
Hall KD et al.
The American Journal of Clinical Nutrition, 2015
➡ Body weight change is determined primarily by energy balance.
DOI: 10.3945/ajcn.114.095737

2️⃣ Portion size increases total calorie intake
Rolls BJ.
Physiology & Behavior, 2014
➡ Larger portions lead to higher energy intake even with healthy foods.
DOI: 10.1016/j.physbeh.2014.03.010

3️⃣ Calorie self-monitoring improves weight loss outcomes
Burke LE et al.
Journal of the American Dietetic Association, 2011
➡ Regular self-monitoring is linked to better long-term weight control.
DOI: 10.1016/j.jada.2011.03.004

4️⃣ Diet adherence matters more than diet type
Johnston BC et al.
JAMA, 2014
➡ Low-carb vs low-fat differences disappear when calories are matched.
DOI: 10.1001/jama.2014.10397

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🏷️ Hashtags (Copy–Paste Ready)

#WeightLossSriLanka
#DietMistakes
#CalorieCounting
#CalorieDeficit
#HealthyEating
#WeightLossDoctor
#SinhalaHealth
#FatLossJourney
#ScienceBasedWeightLoss
#BuildYourFitSelf