In today’s fast-paced lifestyle, unhealthy eating habits and lack of routine often lead to rapid weight gain, while losing weight remains a challenge. Fast food, processed meals, sugary and oily items have become part of daily life, and people often overlook portion control. Late-night eating and irregular sleep also add to the problem. In some cases, hormonal imbalances further accelerate weight gain.

Many people try to lose weight by joining gyms, exercising, or dieting, but often quit within a few days due to lack of motivation when results don’t show quickly. To avoid this trap, fitness coach Raj Ganpat shared some essential tips on Instagram that everyone should know before beginning their weight loss journey.

1. Learn How to Maintain Weight First

Raj explained that most people know how to lose weight—by eating less and exercising more for a few weeks or months. The real challenge is maintaining the reduced weight. Many end up regaining the lost kilos, falling into a cycle of weight loss and gain.
The key, he says, is to first learn how not to put on weight again. Once you master this, you can steadily reach and sustain your desired body weight.

2. Prioritize Sleep Before Exercise

If your body hasn’t had enough rest, you won’t be able to perform effectively in workouts. Overexerting without proper recovery may even cause harm. Raj emphasized that the first step in fitness is quality sleep. Once well-rested, only then should you focus on intensive exercise.

3. Focus on Real Food Before Supplements

Instead of immediately turning to supplements, Raj recommends building a strong foundation with real foods—protein sources, vegetables, fruits, pulses, and dairy products. Once your diet is balanced and consistent, only then consider supplements, and that too under expert guidance.

4. Start Small, Build Slowly

Instead of targeting one-hour workouts from day one, begin with 10 minutes a day or 1–2 sessions per week. Once your body adapts and you develop the habit, you can gradually increase duration and intensity.

5. Set Gradual, Realistic Goals

Don’t worry initially about how many calories you’re burning or how heavy you’re lifting. The primary focus should be consistency. Raj suggests first asking yourself:

• Am I exercising regularly?

• Am I sticking to my schedule (be it once, twice, or five times a week)?

Once consistency becomes effortless, then you can shift your focus to advanced fitness goals.