Dietician Reveals 5 Common Weight Loss Mistakes Indians Make — And How to Fix Them
Despite growing awareness about fitness and nutrition, weight loss remains a frustrating journey for many Indians. Gym memberships, morning walks, diet plans, and “clean eating” phases often start with motivation but end in disappointment when the weighing scale refuses to budge. The problem, experts say, is not a lack of effort — but common mistakes that quietly derail progress.
According to global health data, India had nearly 180 million overweight or obese adults in 2021, a number that continues to rise. A study published in October 2025 by the European Society of Medicine warns that by 2050, more than half of the world’s adult population could be living with overweight or obesity. This makes it crucial to shift focus from quick fixes to sustainable, evidence-based habits.
Ahmedabad-based dietician Dashrath Purohit explains that many Indians unknowingly sabotage their weight loss by following extreme or misinformed practices. From skipping meals to relying on detox drinks, these habits may seem harmless — but can seriously impact metabolism and long-term health.
Trend Insight
Weight loss culture in India has changed rapidly over the last decade. Social media, wellness influencers, and viral diet trends have popularised ideas like carb elimination, detox cleanses, and extreme calorie restriction. Psychologically, these approaches appeal because they promise fast results and visible changes
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Culturally, there is also strong reliance on word-of-mouth advice — neighbours, relatives, and “tried-and-tested” tips passed down without scientific backing. Combined with busy urban lifestyles and sedentary work routines, these factors create confusion around what truly works.
Experts now stress that weight loss is not about punishment or perfection, but consistency and balance. Understanding common mistakes is often the first step toward real, lasting change.
Expert View: 5 Mistakes That Block Weight Loss
1. Skipping breakfast or meals
One of the most common mistakes is skipping meals, especially breakfast. In the rush of daily life, many believe that eating less automatically leads to weight loss. According to Dashrath Purohit, this approach backfires.
He explains that missing meals slows down metabolism and increases the likelihood of overeating later in the day. Skipping breakfast can also cause blood sugar fluctuations, leading to fatigue and cravings. Instead, he recommends a balanced breakfast with complex carbohydrates and protein to maintain steady energy levels.
2. Over-restricting carbohydrates
Carbohydrates have become the most misunderstood macronutrient. Many Indians completely eliminate rice, roti, or grains in an attempt to lose weight quickly. Purohit cautions that this is a major error.
Carbohydrates play a vital role in energy regulation and hormonal balance. Completely cutting them out can lead to weakness, irritability, and poor workout performance. The key, he says, is portion control — choosing whole grains and managing quantity rather than eliminating carbs altogether.
3. Falling for crash diets and detox trends
Detox teas, juice cleanses, and crash diets are aggressively marketed as “reset” solutions. But according to the dietician, extreme clean-ups rarely lead to sustainable results.
“Extreme clean-ups, crash diets, or fad drinks can show quick results initially, but they are not sustainable,” Purohit explains. Such methods often lead to nutrient deficiencies, muscle loss, and rebound weight gain once normal eating resumes. Long-term weight management depends on nourishing the body, not depriving it.
4. Ignoring strength training
Walking is often the only form of exercise many Indians rely on, especially among older adults. While walking is beneficial for mobility and cardiovascular health, it is not enough for effective weight loss.
Purohit highlights the difference between cardio and resistance training. Cardio burns calories during the activity, but strength training builds muscle mass, which boosts metabolism even at rest. Ignoring strength training can slow progress and reduce overall body composition improvements.
5. Mindless snacking on ‘healthy’ foods
Another subtle mistake is overeating foods labelled as “healthy.” Energy bars, fruit juices, packaged nuts, and granola are often consumed without portion awareness.
Just because a food is nutritious does not mean unlimited consumption is harmless. These items are calorie-dense, and mindless snacking can easily lead to excess calorie intake, cancelling out other healthy efforts.
Lifestyle Impact
These mistakes don’t just affect weight — they influence overall health, mood, and confidence. Constant dieting cycles can lead to frustration, hormonal imbalance, poor digestion, and unhealthy relationships with food.
Correcting these habits brings broader lifestyle benefits. Eating regularly improves focus and energy. Balanced carbs stabilise mood. Strength training enhances posture and bone health. Mindful snacking prevents guilt and binge-eating patterns.
Weight loss, experts agree, should support life — not dominate it.
Conclusion
Weight loss does not require extreme discipline or drastic measures. As Dashrath Purohit’s insights reveal, progress often stalls because of well-intentioned but flawed habits. Skipping meals, fearing carbs, chasing detox trends, avoiding strength training, and overeating “healthy” foods can all quietly undo your efforts.
The solution lies in balance, consistency, and informed choices. Sustainable weight loss is not about doing more, but doing the right things — repeatedly and patiently.
Our Final Thoughts from TheTrendingPeople.com
Weight loss is not a race — it is a long-term relationship with your body. In a world full of shortcuts and instant fixes, expert-backed advice reminds us that simple, steady habits matter most. By avoiding common mistakes and choosing balance over extremes, Indians can build healthier bodies without sacrificing mental peace. Real progress comes not from restriction, but from understanding.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified doctor for medical concerns.
