Indian doctor lost 40 kg thanks to a calorie deficit diet

Arjun Sabharwal, a nephrologist trained at DY Patil Medical College in Mumbai, India, and the Royal College of Physicians, who battled obesity and successfully lost 40 kg in 2 years, shared his experience in a recent Instagram post.

According to him, “the only method to lose weight is a calorie deficit”. Many people get caught up in complicated workout trends, high protein diets or heavy weight training but in reality these factors are of no consequence if total calorie intake is not controlled. He affirmed the basic principle that people who want to lose weight must calculate calories and make sure to burn more than they consume.

“If you want to lose weight, you need to understand the mathematics behind fat loss. 1 kg of muscle fat is approximately 7,700 calories. So, creating a deficit of 1,200 calories per day will help you lose about 1 kg of fat per week,” the expert explains, saying this can be achieved through diet, exercise and changing habits, rather than starvation.

“This is not a crash diet. This is science,” he added.

The initial stages may feel challenging, notes Sabharwal. “The first week will be difficult, the second week will be easier and by the third week, it will become a habit,” the doctor said.

Therefore, will and perseverance become the two most important factors determining success. Experts believe that building discipline early on will make weight maintenance easier in the long run.

After successfully losing weight himself, Dr. Sabharwal used his own story to encourage others. He advises to stop following ineffective “quick” weight loss methods and adopt a more stable and realistic method. According to the doctor, long-term weight loss is not about applying complicated diets but about understanding your calorie intake and persistently following your daily routine. He believes that with patience, regularity and strong will, anyone can lose weight safely and maintain long-term results.