Post by : Saif Rahman

Many people assume weight loss is purely a matter of calories in versus calories out. Celebrity trainer Shivohaam Bhatt — who works with actors including Ranbir Kapoor, Amitabh Bachchan and Aamir Khan — cautions that this view is incomplete. He argues that the kind of calories you consume influences how your body responds.

Bhatt points out that while calories are units of energy, the body handles sugar, protein and fat in distinct ways. A hundred calories from a sugary snack will not have the same effect on the body as a hundred calories from eggs or paneer. These different responses affect body composition, health and weight outcomes.

Protein requires more effort for the body to digest and use, a phenomenon known as the thermic effect of food. Because processing protein burns additional energy, higher-protein meals can help protect muscle and raise resting calorie expenditure, which is valuable for healthy weight loss.

By contrast, processed carbohydrates and added sugars trigger sharper rises in insulin. Persistent high insulin promotes energy storage and encourages fat accumulation, particularly around the abdomen. That pattern can drive weight gain even when total daily calories are not excessive.

Bhatt likens metabolism to an engine: a well-tuned engine burns fuel efficiently, while a worn or stressed engine does not. Factors such as chronic stress, poor sleep, low water intake and lack of movement can blunt metabolic rate, shifting the body toward storing rather than burning energy.

He says that weight loss depends on several things:

The kinds of foods eaten

How well hormones are balanced

The quality and duration of sleep

Hydration status

Amount of lean muscle mass

Stress levels and recovery

Because of these variables, two people consuming the same number of calories can have different results: one may lose fat while the other does not, depending on how their bodies process those calories.

Bhatt recommends shifting attention from merely cutting calories to choosing nutrient-dense foods. Emphasising whole fruits and vegetables, lean proteins, paneer, eggs, nuts and whole grains while reducing sugary drinks, packaged snacks and fast food helps avoid rapid insulin spikes and excessive fat storage.

He also stresses the role of muscle in metabolic health: greater muscle mass increases resting calorie burn, so resistance training is a key component of lasting weight control.

In short, Bhatt’s guidance is that successful weight loss involves more than calorie counting. It requires selecting the right foods, maintaining balanced meals, securing quality sleep, staying hydrated, managing stress and building muscle. When these elements align, the body supports steadier, healthier weight change.

Framing food as fuel rather than just calories encourages sustainable habits. Rather than extreme dieting or skipping meals, focus on nutrition and lifestyle choices that support long-term metabolic health.

#Wellness #Health,