Weight loss on your mind? But instead of resorting to unhealthy diet patterns that may create unnecessary pressure and lead to metabolic issues, one must opt for a multi-pronged approach to lose fat. "You can't do one trick and keep doing it for a long time. You get bored," said Dr Malhar Ganla, a diabetes and obesity reversal specialist. He shared the following pointers on Instagram. Junk food restriction Stop eating restaurant food for the first month. The quality of oil and flavouring agents will automatically decrease, helping you lose about 3-5 percent weight. Carbs reduction The second month should be about carbohydrate reduction. Cut rice, roti, and sweets to half. At the end of these two months, your body's insulin levels become half. You stop feeling hungry, said Dr Ganla, adding that one could have lost 8-10 kilos at the end of two months. Meal skip/intermittent fasting Now begins the actual game. You only eat if and when you are hungry. "This phase can last 2-3 months, where you learn to eat fewer meals overall. After this, you would have come to 15 kilos weight loss," shared Dr Ganla. Weight training and protein Get to the gym to improve muscle mass and quality. Dr Ganla suggested Increasing your protein intake a little, which lasts for 2-3 months. Athletic phase Incorporate physical fitness activities that you enjoy, like running, swimming, cycling, Zumba, etc. That hobby is the fifth factor that triggers the last leg of weight loss and makes you look 10 kilos lighter, said Dr Ganla. "Each of these triggers a five-kilogram weight loss. Systematically trigger each, and you will be 20 kilos lighter," shared Dr Ganla. But does this plan work? Dr Birali Swetha, chief dietician, Gleneagles Aware Hospital, LB Nagar, Hyderabad, said losing 25 kilos in a year is achievable with a structured and sustainable approach. "Restricting junk food helps cut excess calories and unhealthy fats while reducing refined carbohydrates stabilizes blood sugar and prevents fat accumulation. Intermittent fasting can aid calorie control and improve metabolism, but it must be done correctly to avoid nutrient deficiencies," said Dr Birali. View this post on Instagram A post shared by Malhar Ganla (@drmalharganla) Strength training builds muscle, which boosts metabolism and prevents muscle loss during weight reduction. "Lastly, incorporating athletic activities enhances endurance, cardiovascular health, and overall fitness while helping you stay consistent," said Dr Birali. However, weight loss is not a one-size-fits-all process—individual factors like medical history, metabolism, and lifestyle play a role. "A balanced diet with adequate protein, fibre, and hydration is crucial for long-term success," said Dr Birali. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
