Gut doctor shares his own weight loss story: how he shed 28 kg with 5 habits

Weight loss journey: Dr Pal Manickam, a US-based board-certified gastroenterologist, revealed how he lost 28 kg with simple changes (Images: @dr.pal.manickam/Instagram)

• Dr Manickam lost 28 kg with simple lifestyle changes
• Early dinner, more water, fiber, protein helped his weight loss
• Daily walking or jogging replaced sitting for better results

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Weight loss may seem like an uphill task, especially for those with underlying conditions. Many people become ambitious with their plans and push themselves too hard with rigorous workout routines and crash diets that often do more harm than good. What’s needed, though, are simple dietary tweaks and lifestyle choices that help shed weight and sustain it.

That’s exactly what Dr Pal Manickam, a board-certified gastroenterologist based in the United States, did. He shared his weight loss story in one of his recent Instagram posts, where he revealed how he lost 28 kg with simple changes. “Everyone wants fat loss. Very few fix their daily habits. This is what actually changed everything for me,” he wrote.

5 healthy habits for weight loss

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A post shared by Dr. Pal Manickam (@dr.pal.manickam)

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Early dinner timing

The gastroenterologist shared that earlier he would eat dinner at 11 pm, but he moved it to 7 pm when he decided to lose weight. An early dinner allows more time for the body to burn fat and absorb nutrients, while also keeping blood sugar levels steady. It can reduce late-night cravings, improve sleep quality, and help the body stay in sync with its natural clock.

Swapping tea and juice for water

Dr Manickam admitted to enjoying popular beverages like tea, coffee, and juice all day, and having very little water. Now, he drinks 2 to 3 litre water regularly throughout the day. Hydration is key, as it helps reduce appetite and also boosts metabolism.

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Increasing fibre intake

Fibre helps you stay full for longer, aids digestion, and is low in calories. The gut doctor said that he would only have rice and curry earlier which amounted to very little fibre. But for weight loss, he increased his daily fibre intake. Now, his meals include vegetables, fruits, lentils, and seeds.

Prioritising protein

Dr Manickam revealed that his meals earlier consisted mainly of carbohydrates, and he consumed protein occasionally. But for weight loss, he prioritised protein in every meal. He began consuming eggs, dal, fish, chicken, paneer, and tofu. Protein boosts metabolism, curbs hunger, and influences key hormones that regulate weight.

Switch from sitting to walking or jogging

Movement helps both the mind and the body. The gastroenterologist said he switched sitting all day long to walking or jogging 30 to 40 minutes every day. Both the exercises help burn calories, increase metabolism, and are easy to incorporate into daily routine.

FAQs on How to Lose Weight

1. What are simple dietary changes to lose weight?

Simple dietary changes, like eating an early dinner and prioritising protein intake, can aid weight loss. These habits help regulate appetite and improve metabolism.

2. How does drinking water help with weight loss?

Drinking 2 to 3 litres of water daily reduces appetite and boosts metabolism, aiding in weight loss. It’s crucial to stay hydrated rather than relying on tea or juice.

3. How can increasing fibre intake help in weight loss?

Increasing fibre intake helps you feel full longer, aids digestion, and is low in calories. Incorporating vegetables, fruits, lentils, and seeds can significantly support weight loss.

4. What role does protein play in weight loss?

Prioritising protein in meals boosts metabolism, curbs hunger, and influences weight-regulating hormones. Consuming eggs, dal, fish, chicken, paneer, and tofu can help in weight loss.

5. How does movement aid in weight loss?

Switching from sitting to walking or jogging for 30 to 40 minutes daily helps burn calories and increase metabolism, making it easier to maintain a healthy weight.

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.