Weight loss: Rushing the process wont help; know what to do

ot eating meals or cutting out an entire food group is very stressful for the body. Weight loss should never be at the cost of your energy or general health.

A transformation that is based on deliberate habits, correct movements, balanced nutrition, and emotional stability will last much longer than quick ‍‌‍‍‌‍‌‍‍‌fixes.

Simran Arora | Updated on: Dec 05, 2025 | 02:40 PM

New Delhi: A weight loss journey that ends in a successful transformation is not a competition—it is a gradual, unwavering journey which involves intelligent exercise, controlled eating, and a balanced lifestyle. Most people who fail or get injured while trying to lose weight are, anyhow, not those who lack effort but are the ones making mistakes that could be avoided and setting too high expectations with unrealistic ones, says the experts of Anytime Fitness. Kushal Pal Singh, Fitness & Performance Expert at Anytime Fitness and Dr Richa Mishra, Physiotherapist and VP–Operations, Anytime Fitness, talk about the errors that people commit the most and how to avoid them.

Expecting Quick Results: Kushal Pal Singh said that one of the major errors that people make is that they expect to see a huge change to their body after just a few weeks of work. "A fast weight loss may seem very attractive, however, it is frequently accompanied by muscle loss, lack of strength and slow metabolism. Long-lasting progress is always slow and steady," he clarifies. An expert suggests that losing 0.5–1 kg weekly is a good, doable, and safe goal.
Skipping Meals or Following Extreme Diets: Dr. Richa Mishra is often presented with patients who complain of fatigue, dizziness, and nutritional deficiencies, and she knows the reasons for these symptoms are very often crash diets. She accentuates the point: "Not eating meals or cutting out an entire food group is very stressful for the body. Weight loss should never be at the cost of your energy or general health." Eating well-balanced meals with the right portions will bring better results than extreme restrictions.
Overtraining Without Recovery: Dedication alone is not enough, and the fitness expert Kushal Pal Singh advises people not to overtrain. "Rest is equally important as exercise for your body. If you do not take a break, then you are increasing the likelihood of getting injured and hitting a performance plateau," he clarifies. Long-term progress is secured by varying between days for strength, cardio, and rest.
Ignoring Strength Training: Most overweight people who want to lose weight just by doing cardio, while the latter limits their results, writes the author. "The main reason for strength training is that it enables gaining lean muscle, which is the main factor for calorie burning even when one is at rest," elucidates Kushal. The addition of weight training 2–3 times per week will not only speed up the fat loss process but also improve the overall body composition.
Neglecting Correct Form and Technique: Improper form to the knee or lower back can cause pain, but that is only a small part of the story; today, physiotherapists witness a wide variety of injuries caused by the wrong technique. Dr Richa Mishra has observed that "Incorrect posture or method while exercising can be the reason for damage which lasts for a very long time. Training under guidance ensures the safety and effectiveness of the movements being done." She recommends that new exercisers focus on getting supervision, especially if they are just starting strength training.
Comparing Your Progress to Others: According to Kushal Pal Singh, one of the main reasons social media causes people to compare themselves to others and thus lose motivation is the following: "Every person's body reacts differently to exercises and diet plans. Your path is one of a kind—work on your improvements and not on other people's success," the expert says. Keenness is more important than comparison.
Ignoring Lifestyle Factors Beyond the Gym: According to Dr. Mishra, weight loss is not only about physical workouts, but also other factors play a crucial role. "The quality of sleep, taking enough fluids, handling stress, and moving around during the day are some of the major contributors to your transformation," she states. Helping to achieve quicker and more long-lasting results are such habits as keeping track of steps, drinking enough water, and giving priority to 7–8 hours of sleep.

Final Takeaway

Both experts agree that one should never rush a transformation. A transformation that is based on deliberate habits, correct movements, balanced nutrition, and emotional stability will last much longer than quick ‍‌‍‍‌‍‌‍‍‌fixes.