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Obesity is a major health issue that India faces due to poor eating habits, environmental influences, and a lack of physical activity. The National Family Health Survey (NFHS)-5 (2019-21) indicates that around 23% of men and 24% of women in India are classified as overweight or obese. The solution to address this health crisis is weight loss. As GLP-1 medications have been shown to aid in shedding pounds, many individuals prefer this quick fix rather than engaging in exercise, improving their diet, enhancing their lifestyle, and prioritizing overall health. Fitness coach Raj Ganpath discussed the idea of a slow-burn approach to losing weight. He is the creator of the Slow Burn Method and co-founder of The Quad.
A lot of individuals view weight loss as a chore. They believe that only strict dieting, heavy workouts, and constant limitations will work, thinking they must adhere to this for a few months to see the results they want. But what occurs once they've reached their target weight? Many return to their old habits, leading them to gain back more weight than they lost. Why does this happen? Raj Ganpath pointed out that "the issue is that health isn’t like an exam; it operates more like a job. If you keep showing up to work, you will get paid. The moment you stop going, the paycheck stops. Weight loss functions similarly. The behaviors that assist in losing weight are the same ones that help keep it off. When those behaviors fade away, the results often start to fade too." The expert mentioned that the slow-burn strategy is not just about losing weight; it’s more about managing weight. "Weight loss is just one step in the journey. The larger goal is to create habits that are practical enough to maintain for years instead of weeks," he noted. The focus is not solely on losing weight but also on realizing what changes you can stick to for a long time to keep your weight at a healthy level.
Many individuals seek to slim down rapidly. A mix of a strict diet and exercise, or using weight-loss injections, can deliver quick outcomes, but the concern is whether it's healthy and can be sustained over time. Raj Ganpath explained, "A healthy rate of losing weight relies on various factors, including age, body weight, activity levels, medical background, and lifestyle. There’s no one-size-fits-all goal. " He noted that shedding about 0.25% to 1% of body weight weekly is the most practical method. "I realize this might seem slow in a world that praises quick changes, but lasting improvement seldom appears dramatic," he continued. He stated that it is a quicker path to long-term success. "Sustainable weight loss focuses less on how fast the weight is lost and more on whether the results can be maintained," the fitness coach shared.
If losing weight were simple, everyone would be able to stick to the same diet, exercise plan, and way of living. A universal solution could help nations tackle health problems easily. While it seems like a perfect scenario, the truth is quite different. "The main aim of the body is to survive, not to shed pounds. Whenever we reduce calories, the body reacts and adjusts, but how it reacts mainly relies on how extreme the method is," the coach pointed out. He continued, "With slow weight loss, hunger usually stays under control, energy levels are typically steadier, and individuals can manage their workouts, job tasks, and daily routines better. The journey is tough, but it is still doable. " On the other hand, aiming for quick weight loss drastically impacts your body. "Strict dieting can cause heightened hunger, decreased energy, slower recovery, and an increased focus on food. Many people end up obsessing over meals, finding it hard to focus, and feeling drained by the process," Raj Ganpath mentioned.
Thus, your struggle is not just physical; it's also about how your body works. If you take an extreme path, it will be hard to keep up. "People might spend the whole day trying to stay disciplined, only to binge later because the method has turned out to be too limiting," the expert explained.
"While your metabolism and hormones do play a role in this journey, real long-term success often comes from choosing a method that cooperates with the body instead of constantly opposing it," he suggested. A lot of individuals may not see a change on the scale, but they could become healthier using a slower approach at the start. "While metabolism and hormones certainly influence the journey, long-term success usually comes from finding an approach that works with the body rather than constantly fighting against it," the fitness coach mentioned. "Many individuals might be losing fat and gaining muscle at the same time, which can make scale changes seem slower than they really are. The scale gives valuable information, yet it only tells part of the whole picture. A wider perspective on progress often shows improvements that are much more significant than just one number," he added.
There isn't a one-size-fits-all diet that works for everyone, but the key is to focus on good nutrition overall. People who are trying to lose weight should concentrate on making small, steady changes. "For many people, this means eating more protein, adding more foods rich in fiber, drinking enough water, and being more aware of how much they eat," the expert noted. He added, "Protein is crucial for maintaining muscle, aiding recovery, and keeping you feeling full for a longer time. Fiber helps with feeling full, supports digestive health, and improves appetite control. Staying hydrated is vital for many body functions, and it can also affect your hunger, energy, and general health. " Ultimately, the goal is to have a diet that is easy to stick to, nourishes your body, and lets you enjoy the foods you love. The same principle applies to exercise routines.
"Whether you prefer walking, running, strength training, yoga, cycling, or group workouts, people often ask which is the best option. The answer is often easier than expected. The best type of exercise is typically what you are motivated to do regularly," the expert explained. "That being said, strength training is particularly important as it helps maintain and build muscle mass. Muscles enhance strength, physical capabilities, metabolic health, and long-term weight control, which makes resistance training essential for most effective fitness programs," he highlighted. Besides this, it's beneficial to walk more, choose the stairs instead of the elevator, and stay active during the day. No matter how much weight you aim to lose, taking a gradual approach is the most effective strategy to progress.
