Post by : Saif Rahman

Weight loss is a common ambition, particularly at the year's start or following festive seasons. Many aspire to shed 2 kilograms in a single week. However, fitness expert Kush Malhotra cautions that pursuing swift outcomes through extreme diets or overly intense workouts can be both misleading and unhealthy.

Kush emphasizes that true fat loss occurs gradually. He shared insights via Instagram, noting that rapid fluctuations in weight generally reflect water loss rather than genuine fat loss. To see lasting results, adopting a sustainable and health-focused approach is essential.

Understanding Water Weight vs. Fat Loss

There’s a common misconception that weight loss equates to fat loss. According to Kush, realistic fat loss is approximately 500 grams per week, achievable by creating a daily calorie deficit of 500 calories. The rapid weight loss often seen with crash diets or extreme workouts is predominantly water loss.

“Severely cutting carbs and engaging in 2-3 hours of cardio may induce a loss of up to 1.5 kilograms, but this is water weight, not fat,” Kush states, stressing that authentic fat loss necessitates both time and patience.

Three Essential Tips for Genuine Fat Loss

1. Establish a Daily Calorie Deficit
Creating a moderate calorie deficit of 250 to 500 calories each day allows your body to safely burn stored fat. Extreme dieting can lead to unwanted muscle loss, fatigue, and a decrease in metabolism.

2. Prioritize Protein Intake
Consuming 1 to 1.5 grams of protein per kilogram of body weight helps preserve muscle while losing fat. Additionally, protein aids in satiety, making it easier to adhere to a healthy diet plan.

3. Engage in Weight Training 4-5 Times Each Week
Regular strength training builds muscle, increases calorie burn, and enhances metabolism. It also helps sculpt your physique, fortify bones, and support long-term fitness goals.

The Psychological Aspect: Nurturing Patience

Kush underlines the significance of mindset. “Just as you didn’t accumulate fat in a matter of days, shedding it won’t happen overnight,” he explains. Cultivating patience and adhering to healthy daily practices is vital for enduring fat loss.

Expert Dietitian Endorses These Tips

Edwina Raj, head of clinical nutrition at Aster CMI Hospital, Bengaluru, reinforces Kush’s methodology. She explains that fluctuations in water weight can result from salt intake, hormonal shifts, poor sleep, or stress, while fat is gradually stored and requires consistent effort to diminish.

Edwina corroborates that a modest and controlled calorie deficit, adequate protein, and regular strength training collectively make fat loss both safe and effective. She observes, “Such an approach allows for fat loss without the risk of feeling weak, preserves muscle mass, and keeps metabolism functioning optimally.”

Losing fat effectively is not about seeking quick solutions or extreme diets. Genuine, sustainable outcomes arise from persistent daily habits: maintaining a moderate calorie deficit, consuming sufficient protein, and incorporating regular strength training. Patience, consistency, and a balanced strategy are essential for safe and lasting fat loss.

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