I am a obesity doctor and here is my realistic, crime-free guide that is for weight loss

editor’s Note: In this fortnightly column, top doctors share how they deal with their health challenges, based in the experience of readers in experience. Read more such stories here.

When people meet me, they often assume that, as a surgeon of obesity, I should lead a fully disciplined lifestyle over unlimited time to dedicate me to my health.

The truth is that I am like everyone-fulfilling surgery, professional responsibilities, never ending demands of family and life. I do not always plan fixed workout schedule or wide food.

Nevertheless, I strongly believe on one theory: prevention is always better than treatment, especially when it comes to obesity.

My insight about obesity

Over the years, I have come to see obesity as a complicated, multidimensional disease, not as will, but a complex, multidimensional disease with emotional, social and medical layers. It is rarely about “eating less and growing more”.

Lifestyle options, stress, insufficient sleep, hidden sugars hidden in our food, hormonal imbalances, and even genetics contribute to the weight gain.

This is why I often remind people – obesity is not a character defect, this is a medical condition. And like any other disease, it is worthy of sympathy, awareness and correct intervention rather than decision.

How do I avoid being more weight by personally

Being a surgeon means that my program is unpredictable. There are days when I cannot manage a complete workout – but this does not mean that I stop trying. Instead, I consciously add clean (non-exercise activity thermoshesis) to my day.

This includes small but effective movements such as walking in the hospital, taking stairs, pacing during calls, or stretching between surgery. These may look modest, but over time, they add significantly.

My son Kianan recently gifted me a whipped band, and it has been a game-changer. It tracks my sleep, recovery, stress and overall health, keeps me accountable. It also reminds how technology, when used wisely, can lead us to healthy habits.

Another big factor for me is simplicity in the diet. I clarify the so-called “healthy” packaged products that are labeled as “low fat” or “sugar-free”, but in fact, is full of hidden sugars and unhealthy fat. Instead, I focus on fresh, balanced, nutritious food and allow myself for a topical enjoyment without crime.

I also try to do structured workouts with my trainer, Sagar, which inspires me to live continuously. In light days, I enjoy playing cricket with Kian – increasing fun, bonding and fitness at a time.

Practical hack beyond diet, exercise and sleep

Weight management is not only about counting calories or logging gym hours. There are some small but powerful practices that I personally follow:

Priority to protein: I make it a point to meet your daily protein goals. My morning usually begins with egg whiteness, such as paired with local, nutritious dishes Thalipath Or Millet rotisAt work, I rely on convenient options such as protein shake, protein water or protein bar. I also keep a shaker in the hospital so that I can quickly prepare a protein drink between surgery.

Smart Snacking: To avoid chewing mindless, I keep roasted gram and peanut jars in my clinic. They are much better than filling, protein-rich, and processed snacks.

Search for local foods: I believe that local, seasonal yield is superfood of nature. What grows in your area is often the most nutritious and easily digestible for you. I enjoy searching and including such foods in my food.

Hydration first: Many people make a mistake of thirst for hunger. I always drink a glass of water before arriving for a breakfast. This helps in regulating my hunger and keeps me hydrated.

to be busy: When the boredom is set, crawling strikes often. Capture themselves – whether through reading, listen to music, or to watch a show – diligently reduces unnecessary food.

Mentality that makes all differences

I really believe that the mentality is the lowest tool for weight management. If you consider weight loss as punishment, you will never maintain it. But when you see it as investing in your long -term health, it seems strong.

I give myself the freedom to enjoy food on special occasions – without crime – because the balance is more realistic than perfection. Ultimately, weight management is not about “ideal” chasing the body; It is about the creation of habits that make you feel strong, healthy and energetic.

At the end of the day, it is not perfection that matters, but stability. You do not require extreme diet or hours in the gym. Instead, focus on small, durable habits that are basically integrated into your lifestyle.

Over time, these habits do not just manage your weight – they change your health.

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