Kerala’s weight loss report has drawn a lot of attention in the media (‘A man who dropped his body weight from 110 to 88 kg within 60 days’) and to one extent he did. A diet that was strict and followed the same things to keep the weight off and a constant working out, and his fitness plan has been inspiring for a lot of people. That’s not how fast it can be, so it’s the same for you (nutritionists and fitness experts that I’m talking about).
It was when he realized how much weight was in his body and how that was bad for his day to day life, energy level, and overall health. He tried to put on a healthy diet and was able to lose weight by eating more protein which kept muscle in body and less fat in body. His typical meals included eggs, chicken breast, fish, paneer, lentils, sprouts, and other protein-rich foods, along with vegetables and mild quantities of complex carbohydrates.
He did not eat fast food or sugary snacks, and instead ate home-cooked meals, limited portion sizes and avoided high-calorie drinks, he said. Protein is essential for weight loss because it is associated with increased satiety; it promotes muscle building and reduces cravings and helps to keep us to a calorie-controlled diet. But they also say a high protein diet should be well balanced with fibre, healthy fats, vitamins and minerals, in order to meet nutritional requirements.
And the Kerala man had a routine that was both fitness oriented and functional: strength training and cardiovascular training. Regular workouts helped boost calorie expenditure while also building muscle mass, the key to healthy body composition. Resistance training is especially useful for weight loss because it keeps lean muscle and keeps metabolism going, and is associated with better performance (people say). Walking, jogging, cycling, and even aerobic exercise can also complement a strength training program and be good for cardiovascular strength and for calorie burning. Another element for his transformation was consistency.
Rather than trying to come up with miracles or quick fixes he took the same healthy habits every day. His sleep was very good, hydration was right, stress management was good but he did not eat until late at night. Health professionals say lifestyle factors are a big part of weight management since appetite-related hormones are regulated and recovery after exercise is supported. But doctors and registered dietitians said to not get too enthusiastic about weight loss as quickly as possible. If it happens fast enough, you will lose weight and you will take a risk of nutritional deficiencies, muscle loss, fatigue, gallstones and other health problems.
Most medical advice is to lose weight slowly with a healthy diet deficit and exercise, so that the body can adapt to the diet and exercises. Individual needs vary based on age, gender, medical conditions and general health status. So a weight loss journey should be approached by a well-informed healthcare professional and/or dietitian before making any major lifestyle or exercise changes. Fitness experts also stress that weight loss is not only about numbers on a weighing scale. Long-term weight management is about sustainable behaviour change, metabolic health, reducing the risk of lifestyle diseases, strength and overall health.
The Kerala man’s journey shows that discipline, planning and commitment can be achieved but it cannot be taken to mean that for everyone. All individuals respond differently and healthy weight loss should always be about safety and not speed of life but it should always be about nutrition and safe weight loss. But his story is a great example of how changing processed food to more healthy food and protein-laden meals, eating healthy, eating well, exercising and patience and being patient will ultimately lead to positive lifestyle changes for him. With the rise of health and preventive healthcare and the awareness of fitness and preventive healthcare being more prevalent, such change has to be done.
