5 No Bullshit 100% Effective Ways To Lose Weight (It Is Not Eating Less & Exercising More)
Let’s talk about 5 medical evidence-backed methods to lose weight and keeping it away in the long term unlike the Biggest Loser TV show.(More than 90% of people who lose weight by eating less and exercising more, gain it back in the next 10 years.)
1. Go Low Carb, High Fat
Instead of brunching on a ton of carbohydrates (bread, rice, pasta), go for eating fats.
This will align your hormones (Insulin, Leptin and Ghrelin).
Some great sources of fat are:
- Butter
- Ghee
- Olive oil
- Pork rinds
- Avocados
- Macadamia nuts
The aim should be to bring your carbohydrate consumption to less than 50 grams per day (less than 20 grams for the best results).
I personally eat less than 30 grams of carbohydrates on most weeks and consume most of my calories from fat.
I feel that this is the best and the fastest known healthy weight loss method (apart from Intermittent Fasting).
For more information on this, check out my article below:
2. Don’t Count Calories
Counting calories is a weird practice.
Your body is not an open thermodynamic system.
You absorb different foods to different extents.
The food that you eat is processed differently according to the hormones circulating in your bloodstream (notably Insulin and Glucagon).
Different foods cause more insulin spikes and fat deposition in different individuals. (Yeah, some people don’t spike Insulin on certain ice creams too).
Stop obsessing with calorie counting.
Focus on Step 1.
I personally don’t count calories at all. (Not even for a second).
3. Don’t Exercise For Weight Loss
Exercise is good for building muscle which causes you to burn more fat in the long term.
But, remember that exercising constitutes a very small amount of your daily energy expenditure.
In sedentary adults, physical activity accounts for 20% to 30% of their daily energy usage.
You can’t virtually burn the calories from eating a large pizza by going to the gym.
Exercise for the dopaminergic feel-good effects and not for weight loss.
I personally reduced exercise to about 2–3 times/ week which involves working out my whole body in each session.
4. Once On Keto, Fast
Once you’ve gone into the Ketogenic state after eating low-carb and high fats, fasting becomes much easy as your body is not relying on consumed glucose to run itself.
Fasting helps your body get rid of malfunctioning/ageing cells (termed Autophagy) and reduces inflammation in the body.
I do 24-hour fasts, twice a week. My fasting period involves drinking black coffee, black/green tea, and sugar-free electrolytes with water.
P.S. Don’t fast every day. That will lead to a slower metabolism.
5. Change Your Mindset
Obesity & Type 2 Diabetes can be reversed. Period.
Is your genetics keeping you fat? Haha, not really.
It’s the poor choices, shifting personal responsibility and playing blame games that keep us fat.
Pop culture also celebrates stuffing-yourself-with-pizza-and-drinking- alcohol-till-you-die behaviour (because it makes food companies rich and then profits the pharma companies that sell diabetes drugs).
Change your mindset and take small incremental steps every day.
A few months ago, I decided to take charge of my own well-being and altered my mindset, which ultimately led to my escape from obesity.
That’s everything for this article. Thanks a lot for reading!
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