Losing weight is one of the most common health goals for many people, but it is also one of the most challenging. While countless diets, supplements and fitness trends promise quick results, many people struggle to maintain them in the long run. Often, initial progress is followed by a plateau where weight loss slows down or stops completely, leading to frustration and loss of motivation.
According to health coach and nutritionist Ishaan Sachdeva, successful weight loss is not about extreme restrictions or short-term solutions. Instead, it comes from building sustainable habits and following a consistent routine over time.
In a recent social media post, Sachdeva outlined a seven-step strategy that he believes can help people lose significant weight, potentially up to 20 kilograms in three months, when followed consistently and under appropriate conditions. His approach focuses on creating healthy lifestyle changes rather than relying on crash diets or shortcuts.
He emphasises that transformation is the result of discipline and consistency over a period of time, rather than overnight success.
The first and most important step in any weight-loss journey is creating a calorie deficit. This means consuming fewer calories than the body burns throughout the day.
According to Sachdeva, many people mistakenly believe they need to drastically reduce food intake to lose weight. However, he advises against extreme dieting because it can be difficult to maintain and may lead to nutritional deficiencies or loss of muscle mass.
Instead, he recommends a moderate calorie deficit that allows people to continue eating balanced meals while steadily losing weight over time. The goal is to reduce calorie intake without feeling constantly hungry or deprived.
The second key step is increasing protein consumption.
Protein plays a crucial role during weight loss because it helps people feel fuller for longer periods, reducing the likelihood of overeating. It also supports muscle preservation while the body burns stored fat for energy.
Maintaining muscle mass is important because muscles help the body burn calories more efficiently. A diet rich in protein can therefore support both fat loss and overall health.
Good sources of protein include eggs, dairy products, fish, chicken, lean meat, lentils, beans, soy products and nuts.
Physical activity is another major component of Sachdeva's plan. One of the simplest recommendations he makes is increasing daily movement through walking.
He advises aiming for between 8,000 and 12,000 steps every day.
Walking is often underestimated because it is less intense than many gym workouts. However, it remains one of the most effective and sustainable forms of exercise for weight management. It helps burn calories, improves cardiovascular health and can be incorporated easily into daily routines.
Unlike high-intensity workouts, walking places less stress on the joints and is suitable for people of various fitness levels.
Another important element of the plan is strength training.
Sachdeva recommends engaging in strength or resistance training four to five times per week. This type of exercise includes activities such as weightlifting, resistance band workouts or bodyweight exercises like squats and push-ups.
Strength training helps build and maintain muscle mass, which supports a healthy metabolism. As muscle mass increases, the body becomes more efficient at burning calories, even during periods of rest.
For people trying to lose weight, preserving muscle while reducing body fat is considered one of the healthiest approaches.
In addition to diet and exercise, Sachdeva highlights the importance of eliminating unnecessary calories from beverages.
Many people unknowingly consume large amounts of sugar through soft drinks, sweetened beverages, packaged juices and flavoured drinks. These beverages often contain significant calories but do little to satisfy hunger.
By cutting out liquid calories, individuals can reduce their daily calorie intake without making major changes to their meals.
Replacing sugary drinks with water, unsweetened tea or other low-calorie beverages can support weight-loss efforts while also improving overall health.
Another important recommendation is maintaining a consistent daily routine.
According to Sachdeva, regular habits can make healthy living easier and more sustainable. He advises eating meals at similar times each day and following a consistent sleep schedule.
Good sleep is often overlooked in weight-loss discussions, but it plays a vital role in regulating hormones that influence hunger, appetite and energy levels.
Poor sleep can increase cravings, reduce motivation for exercise and make weight management more difficult.
ALSO READ: Trump imposes 25% tariff on some Brazilian imports after trade investigation
ALSO READ: Fahadh Faasil explains why he turned down Alejandro G. Iñárritu's Hollywood project
Establishing a structured routine can help individuals stay focused and reduce the likelihood of making unhealthy choices during stressful or busy periods.
The final step in Sachdeva's plan involves tracking progress regularly.
Many people become discouraged when they weigh themselves daily and notice fluctuations in their weight. However, daily changes can be influenced by factors such as hydration levels, meal timing and hormonal variations.
Instead of focusing on short-term fluctuations, Sachdeva recommends monitoring progress on a weekly basis. Looking at broader trends provides a more accurate picture of overall progress and can help maintain motivation during periods when results appear slower.
Tracking can include body weight, body measurements, fitness performance or even progress photos.
One important point to remember is that weight loss varies from person to person. Factors such as age, starting weight, metabolism, medical conditions, activity levels and dietary habits all influence results.
While some individuals may experience significant weight loss over three months, others may progress at a different pace. Experts generally advise focusing on sustainable lifestyle improvements rather than comparing results with others.
The overall message behind Sachdeva's approach is that long-term success comes from consistency rather than perfection.
Creating a manageable calorie deficit, increasing protein intake, staying physically active, building strength, eliminating unnecessary calories, maintaining healthy routines and tracking progress can collectively support meaningful weight loss over time.
Rather than searching for quick fixes, individuals are encouraged to focus on habits they can maintain for months and years. Sustainable changes not only help reduce weight but also improve overall health, energy levels and quality of life.
For anyone beginning a weight-loss journey, the key lesson is simple: small actions performed consistently often produce the biggest results. With patience, discipline and realistic expectations, lasting transformation becomes much more achievable.
Copyright © © 2022 Copyright. All Rights Reserved with Arth Parkash