Fitness coach busts weight loss myths, suggests 3 ways you can realistically lose weight

Most people get too ambitious when they decide to start their weight loss journey. With carb cut and hours of cardio, they feel they can lose several kilos within a span of a few weeks. However, they may not realise that it’s not the right approach.

Coach Kush Malhotra took to his Instagram and urged his followers to understand how shortcuts will only result in temporary gains.

The dangers of extreme diets and excessive cardio

Kush explained what happens when people opt for extreme diets and excess cardio. He stated that while they can realistically lose 500 gm by maintaining a 500-calorie deficit, the additional 1.5 kg lost from being too hard on the body is only water weight, not body fat.

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A post shared by Kush Malhotra | FITNESS | NUTRITION | MINDSET (@malhotrakush)

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He said, “If you maintain a deficit of 500 calories daily,  you will lose 500 gm in one week. But what if I tell you that by cutting carbs and doing two to three hours of cardio daily, you can achieve an additional 1.5 kg of weight loss. Yes, your weight will drop by an additional 1.5 kg. But most of that will be water weight, not actual body fat.”

Difference between weight loss and fat

He added that most people don’t realise the difference between weight loss and fat loss, and clarified that the maximum fat loss possible in a week is up to 500 gm. Even that doesn’t come easy to many people. And while it may look like a challenge, Kush explained the right way to lose body fat.

Kush emphasised the need to maintain a realistic calorie deficit to lose extra kilos, consume enough protein to preserve muscle mass and support recovery, and incorporate strength training to build muscle, which boosts resting metabolic rate and helps burn calories.

“To truly lose fat, you must maintain a daily calorie deficit of 250 to 500 calories. You must consume one to 1.5 grams of protein per kilogram of your body weight, and you must do weight training four to five times a week,” he advised.

Tips for long-term weight loss

And last but not least, he stressed that losing weight needs a shift in thinking. "Most importantly, you will need to abandon the instant results mindset. Just as your fat wasn't gained in one or two days, similarly, that fat will not be lost in one or two days,” he concluded.

FAQs on How To Lose Weight Naturally

1. What is a realistic calorie deficit for weight loss?

To lose weight naturally, maintain a daily calorie deficit of 250 to 500 calories. This helps in achieving sustainable fat loss without compromising health.

2. How much weight can I lose in one week?

You can realistically lose up to 500 grams of body fat in one week with a proper calorie deficit. Additional weight loss might be water weight, not fat.

3. Is extreme dieting and excessive cardio effective for weight loss?

Extreme diets and excessive cardio lead to temporary weight loss mainly from water weight, not body fat. A balanced approach is more effective for sustainable results.

4. How important is protein intake in weight loss?

Consuming 1 to 1.5 grams of protein per kilogram of body weight is crucial for preserving muscle mass, supporting recovery, and aiding in fat loss.

5. How does strength training help in weight loss?

Strength training helps build muscle, which boosts resting metabolic rate and assists in burning calories more effectively, contributing to fat loss.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.