The main problem is not rice but the quantity of rice you are consuming. Other options can be quinoa, barley, amaranth seeds, foxtail millet But if you'll eat even these in more quantity it will also cause weight gain. So what you need is a personalized plan with quantity adjustments

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You dont need to completely cut down on rice to lose weight. You need to have a well planned Balanced Diet with a proper exercise plan to lose weight.

Try quinoa or barnyard millets as a replacement of rice

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Good alternative Foxtail millet Little millet Barnyard millet Jowar Bajara Multigrain roti Quinoa Steel cut oats Red rice ( better taste than brown rice for many people )

You can switch to quinoa or millets. They can be paired with dals, legumes etc.

Portion control matters more than completely avoiding rice. You can enjoy smaller portions with dal, vegetables, and protein for better satiety and weight management. A rice substitute with better taste for weight management, you can try: Quinoa – light, filling and protein-rich Millets (foxtail, little millet, barnyard millet) – closest in texture to rice and good for weight management Hand-pounded red rice / semi-polished rice – tastier than brown rice and more nutritious

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