Deepika Rathod
In today’s world, the pursuit of weight loss has led many people to experiment with fad diets and extreme measures, often overlooking the potential impact these approaches may have on their health. Rather than focusing only on weight loss, it is more effective to prioritise inch loss, which reflects a reduction in body fat rather than overall body weight influenced by water retention or muscle loss. Excess fat accumulation can negatively affect the body, making healthier and sustainable practices essential. This article highlights the importance of fat loss, the risks associated with excess fat, and practical lifestyle-based strategies for achieving long-term results.
Excessive fat accumulation is linked to several health concerns, including cardiovascular disease, diabetes, joint problems and mental health issues. Fat cells also release inflammatory substances that contribute to chronic inflammation, further worsening overall health. For this reason, focusing on fat loss rather than the number on the weighing scale is vital for long-term well-being. Below are a few simple yet effective fat loss practices that are often overlooked in daily life.
NEAT exercises or Non-Exercise Activity Thermogenesis
Incorporating NEAT exercises into daily routines can significantly support fat loss. Simple movements such as push-ups, squats or planks every couple of hours, even during work breaks, help increase daily energy expenditure. Light stretching or practising Surya Namaskar between tasks also encourages thermogenesis and supports fat reduction without requiring structured workout sessions.
Circadian rhythm and quality sleep
Maintaining a healthy circadian rhythm is essential for balanced energy levels and restful sleep. Exposure to natural daylight helps regulate the body’s internal clock and improves sleep quality. Adequate sleep supports hormonal balance, which plays a crucial role in fat metabolism. Eating meals earlier in the evening, ideally within an hour of sunset, may further improve digestion, metabolism and overall sleep patterns.
Mindful eating and slow chewing
Mindful eating and chewing food slowly allow the body to recognise fullness more accurately. This naturally helps reduce calorie intake and supports the calorie deficit needed for fat loss. Being present while eating, savouring each bite and paying attention to hunger cues can prevent overeating and promote healthier eating habits over time.
Including protein in every meal
Ensuring adequate protein intake at each meal is important for maintaining muscle mass, which directly influences fat loss and body composition. Protein-rich foods improve satiety, reduce cravings and support muscle recovery. Consuming a protein-rich snack after exercise is particularly beneficial in supporting muscle repair and preventing muscle breakdown.
Rather than relying on quick fixes or extreme dietary measures, sustainable lifestyle changes remain the most effective approach to fat loss and overall health. These habits not only support fat reduction but also improve energy levels, skin and hair health, and overall well-being. Shifting the focus from weight loss to fat and inch loss encourages long-term health, proving that small, consistent choices lead to lasting results.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
