Published Feb 04, 2026 | 7:00 AM ⚊ Updated Feb 04, 2026 | 7:00 AM
Representational image. Credit: iStock
Synopsis: Dr M Rajesh of VS Hospitals, Chennai, says that safe weight loss begins with medical guidance, not crash trends. He warns that unstructured diets, poor sleep, stress, and prolonged sitting hinder progress. Sustainable results come from professional advice, consistent exercise, balanced meals, and disciplined habits—avoiding frequent cheat meals and prioritising lifestyle changes over extreme measures.
Losing weight is often framed as a test of discipline — eating less, moving more, and staying committed to a routine. Yet many people find that despite genuine effort, the results are slow or inconsistent.
The problem is often not willpower but everyday habits. Sitting too much, not sleeping enough, and stress can make losing weight harder. Noticing these habits is the first step to easy, lasting changes.
“Before starting a weight-loss programme, we have to find whether the body is suitable for it,” says Dr M Rajesh, consultant physician & diabetologist, VS Hospitals, Chennai to South First. A medical check helps doctors recommend a safer and more effective path to weight reduction.
He cautions against blindly following trends that promise drastic results.
“Some people may have conditions like diabetes. If they go for sudden weight loss, metabolic changes such as increased ketone production can occur, and their health may worsen.”
Seeking professional guidance ensures that individuals understand their calorie needs, meal frequency, and exercise requirements. “Doctors and dietitians can guide patients on a better way to reduce weight,” he adds.
Day-to-day lifestyle choices play a major role in weight management. “Many people, especially those in desk-based jobs, sit for long hours. With increased stress levels, hunger hormones are regulated in a way that leads to binge eating,” says Dr Rajesh.
Sleep is equally important. Dr Rajesh says 7 to 9 hours of sleep is essential for hormonal balance. Inadequate rest keeps cortisol levels high, slowing fat metabolism and promoting abdominal fat storage.
He also notes that prolonged sitting should be avoided. “If sitting continues for more than 30 minutes, taking a short break to walk can improve the system.”
Dr Rajesh recommends focusing on sustainable lifestyle changes rather than extreme measures:
• Skipping a medical check-up: Beginning a weight-loss programme without assessing whether the body is ready can lead to unsafe or ineffective results. Gradual, medically guided plans are often more sustainable than drastic attempts.
• Following unstructured diets: Guessing calorie needs, meal timing, or portion sizes without professional guidance can stall weight loss and sometimes harm metabolic health.
• Not exercising consistently: Irregular workouts or relying only on diet reduces the chances of effective fat loss. A balanced routine that includes both cardio and strength training is important.
• Ignoring sleep needs: Poor sleep disrupts hormonal balance, keeps stress hormones elevated, and slows fat metabolism, making weight management more difficult.
• Letting cheat meals become frequent: Even occasional cheat meals can easily become repeated, which can collapse the entire weight-loss programme. Consistently following dietary guidelines is essential for progress.
(Edited by Amit Vasudev)
