Research scientist says this method is the safest path to lasting weight loss: ‘There is no other way’

“If you talk about a method without side effects, and if done correctly, muscle building is the only way,” he said. “There is no other way. It’s a slow method, but a fast method without side effects is not a good method.”

Agarwal also addressed the emotional and physical realities people often try to avoid when attempting to lose weight. “Without going through pain or without going through a tremendous amount of emotional suffering, there’s no way,” he noted, emphasising that awareness and consistency matter more than temporary fixes. 

He added, “You may reduce your weight temporarily, but how will you actually get lean and healthy if you’re not building muscle?” According to him, muscle-building supports fat loss while protecting metabolic health, making it a more sustainable approach than restrictive dieting alone.

Muscle-building vs. diet-only approaches for sustainable weight loss 

Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “Muscle-building is central to sustainable weight loss because muscle tissue is metabolically active. The more lean muscle a person has, the higher their resting metabolic rate, meaning they burn more calories even at rest.” 

She continues, “Diet-only approaches may lead to short-term weight reduction, but a significant portion of that loss often comes from muscle and water, not fat. This slows metabolism over time and makes weight regain more likely. Building muscle helps preserve metabolic health, improves insulin sensitivity, and ensures that fat loss is maintained rather than reversed once normal eating resumes.”

How beginners can start building muscle safely

Singh notes that beginners should focus first on rebuilding a healthy relationship with food and movement. This means shifting away from severe calorie restriction and ensuring adequate protein intake to support muscle repair and growth. Strength training should begin with basic compound movements using body weight or light resistance, prioritising correct form over intensity. 

“Training two to three times a week, allowing sufficient recovery, and progressively increasing load is both safe and effective,” states Singh, adding that equally important is patience. Muscle-building is a biological process that responds best to consistency, proper nutrition, and adequate sleep rather than extreme measures.

Realistic timelines people should expect when using muscle-building as a primary weight loss strategy

Muscle-building driven fat loss is not immediate, and that is precisely why it is sustainable. “Most people may not see dramatic scale changes in the first four to six weeks, as muscle gain can offset fat loss in terms of weight. However, improvements in strength, energy levels, body composition, and clothing fit often appear earlier,” explains Singh.

She adds that meaningful visual and metabolic changes typically emerge over three to six months of consistent training. Staying motivated requires shifting focus away from daily scale numbers to performance markers such as increased strength, improved endurance, and better overall health. 

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.