Close your kitchen at 7 PM: This fitness coach did and lost 31 kilos; Here's what worked

Time of India

07-06-2025

Tarn Kaur, a fitness coach, lost 31 kilos by changing how she ate and thought about food. Her method wasn't about dieting or willpower. Instead, it focused on daily habits that curbed overeating, improved her mindset, and helped her reconnect with real hunger. From brushing teeth after dinner to using smaller plates, she shared eight practical, easy-to-follow habits on Instagram. Her honest reflections and no-fuss approach continue to inspire thousands trying to build a healthier relationship with food.
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Why it resonates
1. Downsize the dinner plate
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2. Give yourself permission to have more
3. Kitchen closes at 7 PM
4. Brush teeth after dinner
5. Drink water first
6. Ask before you eat
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7. Let go of the guilt
8. Fill the plate: But with the right stuff
A practical blueprint for change
Tarn Kaur didn't follow a strict diet. She didn't spend hours in the gym. But she still lost 31 kilos. Instead of battling with willpower, she changed her everyday habits—one by one. 'I always thought I had no willpower but really it was my habits and mindset that I needed to focus on and change,' she shared in an Instagram post on 8 May.A fitness coach by profession, Tarn regularly documents her transformation online, offering straightforward tips and honest glimpses into her lifestyle. Her posts are not about quick fixes but real, sustainable habits that worked for her—and might work for others too.Many struggle with overeating not because they lack discipline but because daily routines encourage mindless eating. Tarn's approach stood out because it targeted these small, unconscious behaviours. And the results? A healthier body, better eating habits, and a more mindful life.Here are the eight things Tarn did every day to stop overeating and reconnect with her body.It starts with the plate. 'The trick is to swap a big dinner plate for a smaller dinner plate,' Tarn advised. 'The mind is trained to finish the food on the plate, and you end up eating as much you need.'This simple swap helped her reduce portions without having to count calories or feel restricted.Restriction often backfires. Tarn realised that telling herself 'you can't have more' only pushed her to eat more. 'When we think that we cannot have what we want, the mind feels compelled to eat more,' she explained. Instead, she reminded herself that she could always return for more if she truly needed it.Late-night snacking was another major hurdle. Tarn solved it by setting a firm boundary. 'If you close the kitchen by 7 PM, you can cut down mindless eating at late night,' she said.No kitchen, no temptation. A rule that's simple to follow, yet effective.Tarn started brushing her teeth right after her evening meal. 'No one likes having food after brushing their teeth,' she pointed out. It created a natural signal to stop eating—and made her think twice before grabbing a late snack.Sometimes, hunger isn't hunger. It's thirst. 'Sometimes you're thirsty, and not hungry. So, start a meal with water,' Tarn advised. It's an easy trick but helps cut down on unnecessary eating and brings more awareness to actual hunger cues.Before reaching for something indulgent, Tarn took a moment to ask why. 'Instead of giving in to your cravings, ask yourself why you are craving a certain food. Emotional hunger feels urgent, physical hunger builds gradually,' she wrote.By recognising emotional eating, she avoided many impulse choices.Not every day is perfect. And Tarn made peace with that. 'Everyone overeats once in a while. Move on from the guilt. It's natural to over snack sometimes,' she shared.Rather than punishing herself, she let it go and carried on. That emotional reset helped her stay consistent.To feel full without overeating, Tarn turned to high-volume, low-calorie foods. 'Add in high volume, low calorie, nutrient dense food to your meals to make your plate look and feel bigger,' she suggested. Leafy greens, steamed veggies, and fibre-rich foods made her meals satisfying without adding too many calories.Tarn's transformation wasn't about one big decision. It was the sum of small choices repeated every day. Her story is not a template but an invitation—for anyone who wants to rebuild their relationship with food.Her habits are easy to try. No calorie counting. No expensive diet plans. Just a change in how we think, eat, and live.Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always consult a qualified doctor before making any changes to your diet or lifestyle.