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When most people start their Be it a fitness or weight loss journey, they often chase quick fixes – crash diets, intense challenges, and the idea of becoming “skinny” as quickly as possible. But lasting progress doesn’t come from starving yourself or burning endless calories; This comes from slow, steady fat loss and the muscle building needed to keep that fat off forever. Prioritizing strength and long-term habits over dramatic short-term results really transforms your body – and your health.
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Fitness trainer Raj Ganpat – founder of the Slow Burn Method, co-founder and head coach of Quad Fitness, and author of Simple, Not Easy – outlines three often overlooked truths about embarking on a weight loss journey, from prioritizing building muscle over cutting calories to understanding how to keep weight off. Fat loss really works. In an Instagram video posted on Nov. 27, the fitness coach sheds light on why slow, steady progress beats quick-fix programs — and why the goal should be to become lean and strong, not just skinny.
Slow weight loss is more sustainable than quick solutions
Raj says that weight loss is never completely about reducing fat; This also includes muscle damage, regardless of the impact. GLP-1 medications, what diet you follow, or how much exercise you do. However, when you gain that weight back, the muscle you lost is not restored – instead, it is replaced by fat.
He explains, “You’ve lost five kilos and gained five kilos, you think you’re back where you started, but you’re not. You’ve lost a significant amount of muscle and you’ve replaced it with fat. So, if you continue to lose and gain weight over time, each time you do, you lose some muscle and replace it with fat. This is not good for you in the long term. And that’s why you need to consider slow sustainable long-term weight loss, not rapid weight loss programs.
More muscle means more fat loss
Most people attempt to lose weight by focusing on cardio, burning calories and eating less – but Raj insists that the real priority should be building muscle. He explains, “The more muscle you have in your body, the higher your basal metabolic rate. As a result, it becomes much easier for you to create a calorie deficit, and as a result, it becomes possible to lose weight.”
He also said that maintaining muscle is expensive, although the long-term benefits are worth it if you want to maintain a healthy weight. The fitness coach highlights, “In the long run, if you want to control your weight and stay healthy, you want to build as much muscle as possible. At the very least, you won’t want to lose the muscle you already have.”
Focus on getting lean and strong instead of skinny
Raj insists, “Skinny is actually quite useless. As an overweight person, you’re probably thinking, you know I want to be skinny. But skinny means less energy. Skinny means less mineral density in your bones. Skinny means tiredness. Skinny means loose skin.”
Your goal is to get lean and strong. The fitness trainer explains, “This means removing as much non-functional weight as possible, mostly fat, while preserving the existing functional mass, which is your muscles, your bones, your organs, all the things you really need. So, when you’re thinking that you want to undergo a change, when you’re thinking about weight loss, stop thinking about skinny, start thinking about lean and strong.
Note to readers: This article is for informational purposes only and is 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.
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