When it comes to weight loss, many people assume it’s simply about walking more and trying not to overeat – but the reality is a bit more nuanced. While these habits do play a role, they’re only part of the bigger picture. The good news? Fat loss isn’t as complicated as it’s often made out to be. With the right understanding and a few consistent, simple habits, sustainable results are well within reach.
Dr Kunal Sood, an anaesthesiologist and interventional pain medicine physician, is breaking down the simple basics of fat loss – what truly drives sustainable weight loss. In an Instagram video shared on April 3, he explains what actually works, cutting through common myths to focus on the habits that deliver real, lasting results.
Real driver of weight loss
According to Dr Sood, many people struggle to get in shape because they oversimplify it – assuming it’s just about walking more and avoiding overeating. In reality, the key driver of fat loss is maintaining a calorie deficit, which means consistently burning more calories than you consume over time.
He explains, “This might sound simple, but it’s also why most people struggle to get in shape. Getting in shape is not just walking, and it’s not just overeating, but it’s closer than most people think. The real driver is something called calorie deficit, meaning you consistently burn more than you take in.”
Why walking helps
Dr Sood explains that walking works for many people because it subtly increases daily calorie expenditure, which over time can lead to fat loss. Those steps add up – and in many cases, the total calories burned through consistent walking can even surpass what people manage with intense workouts that they eventually give up on. However, he cautions that even if you clock over 10,000 steps a day, weight loss won’t happen if your calorie intake exceeds what you burn. On the flip side, you don’t need extreme workouts to see results if your calorie intake is well managed.
The physician notes, “Walking works because it quietly increases your daily burn. The steps add up more than intense workouts that most people quit. But here’s where people get it wrong. You can walk 10,000 steps a day and still not lose fat if your calorie intake is too high. And on the flip side, you don’t need extreme workouts if your nutrition is dialed in.”
The combination that actually works
Dr Sood emphasises that people who actually see results tend to stick to a few simple habits done consistently. This includes walking regularly, eating a diet rich in protein and minimising unnecessary or excess calories wherever possible.
He explains, “The people who get results usually do three simple things consistently, and that’s walk daily, eat enough protein and fibre to stay full, and avoid extra calories when possible. It’s not flashy, but it’s what actually works long term.”
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
