For most people, exercise and weight loss are inseparable. The moment someone decides to shed extra kilos, they rush to the gym, take up jogging, or start lifting weights, believing that physical activity is the key to a slimmer body. Fitness influencers and health enthusiasts reinforce this idea, making it seem like the ultimate formula for weight loss.
However, Dr. Malhar Ganla, co-founder of Freedom from Diabetes (FFD), challenges this widely accepted belief with a shocking revelation: If you truly want to lose weight, you need to stop exercising.
Why exercise doesn’t lead to weight loss
Dr. Ganla frequently comes across individuals who exercise tirelessly for months but don’t notice any kind of change in their weight. “I meet a lot of people in my gym and society who exercise daily. But six months later, they say to me, ‘I haven’t lost a gram!'” he explains.
Why? Exercise plays a minor role in weight loss. Dr. Ganla says that out of more than 25,000-30,000 individuals he has treated, only around 10% have experienced weight loss due to exercise. The rest of the majority, particularly those who weigh 80-100 kgs, fail because their actual problem is their diet.
The doggy analogy: Understanding the science behind weight loss
To illustrate his point, Dr. Ganla uses a straightforward analogy with his pet dog. If his dog gained weight and he wanted to induce her to shed 10 kgs of weight, he could let her do long walks every day. However, if he still fed her in the same manner, she would not lose any weight. On the other hand, if he cut down her food, she would lose the excess weight—exercise alone wouldn’t be the determining factor.
This is directly applicable to humans. Most people try to “feed the muscle and starve the fat,” burning off excess fat while preserving muscle mass. The body doesn’t function that way, though. Regardless of how much one exercises, they won’t lose the weight they want if they don’t control their diet.
See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way
The actual first step: Correct your diet
Dr. Ganla stresses that weight loss always begins with diet. “The first step is to remove blockers—foods that block weight loss—and introduce enablers—foods that enable it.” Once the diet base is established, slow weight loss of 10-15 kgs in six months is possible.
Only after this initial phase does exercise come into play. Rather than starting with rigorous exercises, Dr. Ganla suggests simple exercises like the following:
- Stair climbing
- Light yoga
- Short-duration strength training (light dumbbells for under 20 minutes)
The idea is to stimulate muscles, not train them strenuously. Once an individual has lost considerable weight, they can proceed to complex exercises.
The myth of urgency in exercise
One of the largest myths Dr. Ganla wishes to explode is the need to exercise for weight loss. Most people think they have to work out incredibly hard to get results, but he says that focusing on diet first is much more effective.
His step-by-step process includes:
- Cutting down on meal frequency – If a person eats three meals a day, they need to start reducing to two, and then eventually one.
- Removing diet blockers – Discovering and eliminating foods that hinder weight loss.
- Including supportive foods – Adding foods that allow the body to burn excess weight.
- Adding low exercise – Gentle movements to stimulate muscles, not strenuous workouts.
See more: How to gain weight: Tips on weight gaining through proper diet and nutrition
Last thoughts: A fresh outlook on weight loss
Dr. Ganla’s advice might sound counterintuitive, but it is based on his vast experience with obesity and diabetes patients. His success stories prove that focusing on diet first and exercise later is the most effective way to lose weight sustainably.
So, if you’ve been sweating it out at the gym without results, it might be time to rethink your strategy. Stop prioritizing exercise for weight loss and start focusing on what truly matters—your diet.
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