Daijiworld Media Network – New Delhi

New Delhi, Jul 6: Sustainable weight loss is more about building healthy habits than following restrictive diets, according to fitness coach Raj Ganpath, who has shared five practical lifestyle tips to help people lose weight and maintain it over the long term.

Ganpath said increasing protein and vegetable intake at every meal is one of the most effective ways to support weight loss. Protein and vegetables promote satiety, helping people stay full for longer and reducing the likelihood of overeating.

He also recommended starting meals with fibre-rich foods such as vegetables and fruits, or a fibre supplement. Consuming fibre first can improve blood sugar regulation while helping control appetite by filling the stomach before the main meal.

Adequate sleep is another essential factor for successful weight management. Ganpath noted that sleep deprivation often leads to poor food choices, reduced physical activity and increased calorie intake, making it more difficult to achieve the calorie deficit needed for weight loss.

He further encouraged people to remain physically active throughout the day instead of relying solely on structured exercise sessions. Everyday activities such as walking, climbing stairs, doing household chores and staying generally active can significantly increase energy expenditure without stimulating appetite.

Ganpath also advised eating meals slowly, allowing the brain sufficient time to recognise feelings of fullness. Slower eating can help reduce overeating and improve portion control.

According to the fitness coach, adopting these simple habits consistently can support healthy, sustainable weight loss and make it easier to maintain the results over time.