Arjun Sabharwal, a nephrologist trained at DY Patil Medical College in Mumbai, India, and by the Royal College of Physicians, recently shared his experience of successfully losing 40 kg over two years. His journey highlights that the fundamental approach to weight loss lies in understanding and applying the calorie deficit principle.

Dr. Sabharwal asserts that "the only method for weight loss is a calorie deficit." He notes that many individuals are drawn to complex exercise routines, high-protein diets, or heavy weight training. However, these factors are not crucial if overall calorie intake is uncontrolled. The basic tenet, he explains, is for those aiming to lose weight to accurately calculate their calorie consumption and ensure they burn more calories than they consume.

Nephrologist Arjun Sabharwal. *Photo: Facebook Dr Arjun Sabharwal - Nephrology*

"If you want to lose weight, you need to understand the mathematical formula behind fat loss. One kilogram of body fat is approximately 7,700 calories. Therefore, creating a daily deficit of 1,200 calories will help you lose about one kilogram of fat per week," the expert detailed. He emphasized that this can be achieved through diet, exercise, and lifestyle adjustments, rather than resorting to starvation. "This is not a crash diet. This is science," he added.

Sabharwal acknowledged that the initial phase can be challenging. "The first week will be difficult, the second week easier, and by the third week, it becomes a habit," the doctor stated. Consequently, willpower and perseverance are the two most important factors for success. He believes that establishing discipline early on simplifies the long-term process of weight maintenance.

Following his personal success, Dr. Sabharwal uses his story to inspire others. He advises against pursuing ineffective "rapid" weight loss methods, advocating instead for a stable and realistic approach. According to the doctor, sustainable weight loss is not about complex diets but about comprehending one's calorie intake and consistently adhering to daily habits. He is confident that with patience, consistency, and strong willpower, anyone can achieve safe weight loss and maintain the results long-term.

Binh Minh (According to The Economic Times, Hindustan Times)