Trying To Lose Weight Why Sustainable Lifestyle Changes May Matter More Than Extreme Diets

India's latest health data highlights why this shift is important. According to the Ministry of Health and Family Welfare's July 2026 update on NFHS-6, 30.7% of women and 27.3% of men aged 15 to 49 are overweight or obese. The update also reported an increase in high or very high blood sugar among adults aged 15 and above, placing weight management within the larger conversation around metabolic health rather than just fitness or appearance.

"For far too long, weight management has been viewed primarily through the lens of willpower, eat less, exercise more and be stricter. But sustainable weight care requires us to look at the individual as a whole. Sleep, stress, nutrition, physical activity, medical history and everyday routines can all influence a person's ability to manage their weight," Parth Chopra, Co-founder of Voy India (a digital health and wellness platform), shared with HT Lifestyle.

For many people, weight loss has traditionally been reduced to willpower. In reality, irregular meals, poor sleep, prolonged sitting, stress, hormonal changes, certain medications and existing health conditions can all influence appetite, energy levels and weight. Understanding these factors can be an important first step before creating a weight-management plan.

"Healthy weight management doesn't have to begin with an extreme diet or an intensive workout programme. It can start with small, consistent decisions, improving the quality of meals, being more mindful about portions, getting adequate sleep and finding ways to move more throughout the day," says Parth.

According to him, small lifestyle changes can remain an important part of this process. A balanced breakfast may help with appetite management through the day, while including adequate protein from foods such as dal, curd, eggs, paneer, chana, fish, or chicken can support satiety. Reducing sugary drinks, eating slowly, planning snacks and keeping dinner lighter are simple changes that can be easier to sustain when incorporated into an individual's routine.

Physical activity, too, can be introduced gradually. Not everyone needs to begin with an intensive gym routine. Walking after meals, taking the stairs, breaking up long periods of sitting and incorporating basic strength exercises can help build an active lifestyle. WHO recommends that adults get at least 150 minutes of moderate-intensity physical activity each week, while people who are inactive can begin with smaller amounts and gradually increase their activity.

"The larger goal should not be to simply reach a particular number on the weighing scale. It should be about improving overall health and building habits that fit into real life. When people have the right support and a plan that is realistic for them, weight management becomes less about restriction and more about long-term wellbeing," Parth says.

Ultimately, sustainable weight management is not about quick fixes. It is about creating a plan that takes the individual's body, lifestyle and circumstances into account. The goal is not simply to lose weight, but to build healthier habits that can last.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Akanksha Agnihotri is a lifestyle journalist with over 3 years of experience. She is a psychology graduate and holds a postgraduate diploma in Radio and Television Journalism from the Indian Institute of Mass Communication, Delhi, where she graduated as a gold medalist. Originally from Bhopal, the beautiful capital of Madhya Pradesh, she draws inspiration from the city’s rich cultural heritage and layered storytelling traditions that subtly shape her narrative voice. She writes extensively about fashion, beauty, health, relationships, culture, and food, exploring everything from trending styles and runway moments to wellness routines and mindful living. Passionate about meaningful and candid conversations, she enjoys interviewing celebrities, doctors, designers, and film personalities, diving into discussions on fitness, beauty, mental health, and everything fun in between. With a keen eye for trends and a thoughtful understanding of human behaviour, she brings depth, sensitivity, and authenticity to her stories, ensuring they resonate with a wide and diverse audience. When she’s not working, you’ll usually find her lost in a book, planning her next mountain trek, or mapping out spontaneous travel escapes. She loves discovering new authors, revisiting old favourites, and spending quiet afternoons in museums soaking in art, history, and culture. An avid bird-watching enthusiast, she finds joy in early morning walks, spotting rare birds, and reconnecting with nature. Whether sipping coffee while journaling her thoughts or exploring hidden corners of a new city, she constantly seeks inspiration in everyday moments that often turn into compelling story ideas.Read More