For most people, the A fitness journey begins with a strong focus on weight loss—but when the pounds come off, discipline often slips. Exercise becomes irregular, eating habits fall apart, and before long, the weight comes back on. The truth is that fitness is not just about reaching a goal; It’s about keeping. Without consistency, even the best results are short-lived, making long-term commitment the key to lasting change.
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Chennai-based fitness trainer Raj Ganpat, who brings 18 years of experience and is the founder of the Slow Burn Method, co-founder and head trainer at Quad Fitness, and author of Simple, Easy, Not Easy, shares three key tips to lose weight—and keep it off for good. In an Instagram video posted on March 30, he explains it Sustained, long-term weight loss isn’t just about changing habits, it’s about completely changing your mindset.
Short-term changes produce short-term results
Raj points out the importance of thinking beyond quick fixes when it comes to lose weight If you rely on short-term methods to lose weight quickly, the results may be short-lived. Instead, long-term behavior requires continuous changes that can be sustained. In other words, the diet and exercise routine you choose should be realistic enough to become a part of your daily lifestyle—not something you abandon after seeing short-term results.
The fitness coach explains, “Whatever you’re creating right now, that diet, that program—ask yourself: Is this something I can do for the next three months or the next three years? If the answer is within the next three months, you will see results in no time. But chances are, you’ll gain the weight back over the next few months. But if your answer is within the next three years, you will be able to maintain the changes for a long time and as a result will also maintain your new weight for a long time.»
The minimal effort difference between weight loss and maintenance
Raj emphasizes that the gap between weight loss and weight maintenance is surprisingly small. Many people give it their all when it comes to losing weight, just so they can reach their goal. But keeping that weight off requires the same consistent consistency—the consistency of these habits is what makes the results last.
He explained: “Many people overwork when losing weight. They are very consistent with exercise, they think about what they eat, they prioritize sleep and stress, but when they lose weight, they stop trying. They do less than half of what they did before and they wonder why the weight comes back, even though you need to really try. With exercise, nutrition, sleep and stress, always remember this: If you go to work, you’ll stay consistent with your efforts even after losing weight.
Choose a weight management method
A fitness trainer points out the need to shift your mindset from “weight loss” to “weight management.” Basically, the process is the same – only the goal changes. In the short term, you manage your habits to lose weight; In the long run, you manage them to keep it off.
Raj explains, “Stop thinking about weight loss and start thinking about weight management because that’s what you do, you manage your weight. At this point, weight management means weight loss to you, but in the long term, in the next ten, 20, 30 years, weight management will mean weight loss, weight maintenance and different things.” But once you start thinking about it as management, you’ll track the right metrics, make the right changes, and stay on track for a very, very long time.»
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user generated content from social media. HT.com has not independently verified and does not endorse these claims.
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