Common Weight Loss Mistakes Indians Make

Losing weight can be challenging, especially when small, unintentional mistakes hinder progress. Health influencer Revant Himatsingka, popularly known as Food Pharmer, frequently shares insights on fitness and wellness with his social media followers. In his latest post, he sheds light on six common weight loss mistakes most Indians make and provides practical solutions to correct them. Let’s take a look at these mistakes and their fixes.

Mistake 1: Relying Only on Walking

Many Indians, especially those over 40, focus solely on walking for exercise but neglect strength training. While walking and cardio are beneficial, they are not enough for effective fat loss and overall health.

Solution: Incorporate strength training into your routine at least three times a week to build muscle, boost metabolism, and improve sugar regulation.

Mistake 2: Overeating Healthy Foods

Many people assume that eating “clean” means they won’t gain weight. However, foods like nuts, avocados, and dressings are calorie-dense, leading to excessive calorie intake.

Solution: Track portions to ensure you are consuming the right amount of calories for your goals.

Mistake 3: Ignoring Gut Health

A healthy gut is essential for proper digestion and nutrient absorption, but many people overlook it.

Solution: Add probiotic-rich foods like yogurt and fermented drinks (kanji) along with prebiotics found in green vegetables and oats.

Mistake 4: Not Getting Enough Sleep

Lack of sleep disrupts hunger hormones like ghrelin and leptin, leading to increased appetite and overeating.

Solution: Aim for 7-8 hours of quality sleep every night to support weight loss and overall well-being.

Mistake 5: Relying on Unproven Supplements

Many weight loss supplements make big promises but lack scientific backing.

Solution: Avoid supplements that are not clinically proven. Instead, focus on a balanced diet and consistent exercise for sustainable weight loss.

Mistake 6: Falling for Quick Fixes

Many people opt for extreme diets and intense workout plans that promise rapid weight loss but are unsustainable in the long run.

Solution: Focus on long-term, healthy habits instead of short-term fixes. Sustainable weight loss comes from making consistent changes in diet, exercise, and lifestyle.

Losing weight is not just about diet and exercise—it requires a holistic approach. By avoiding these common mistakes and making mindful changes, you can achieve sustainable and long-term results. As Food Pharmer suggests, “Don’t fall for quick fixes; focus on building lasting habits for a healthier future.”