Chennai fitness trainer with 18 years of experience explains 4 kinds of weight loss: Guess which one is the healthiest?

According to Raj Ganpath, there are four different kinds of weight loss, varying in their nutrition and training methods, which make way for distinct results.

In the world of weight loss, not all approaches are created equal. While rapid weight loss promises quick results, it is often short-lived - with most people regaining the lost kilos over time, usually as fat. This is why simply losing weight is not enough; keeping it off through consistency, sustainable habits and the right strategy matters far more in the long run. From crash dieting to slower, more balanced methods, understanding the different kinds of weight loss can help you choose an approach that actually works - and lasts.

Raj Ganpath, a Chennai-based fitness trainer with 18 years of experience, founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy, is breaking down the four different types of weight loss, explaining which approach is the most effective and sustainable in the long run. In an Instagram video shared on January 13, the fitness trainer highlights how to go about each approach, explaining the mindset, dietary choices and training strategies involved - and why some methods deliver lasting results while others fall short over time.

1. Regular weight loss

According to Raj, this is the most commonly practised form of weight loss - one that simply relies on creating a calorie deficit, where reducing daily energy intake leads to a gradual drop on the scale. He points out that whether or not you exercise makes little difference in this case - this approach to weight loss is neither particularly healthy nor sustainable in the long run.

Raj explains, “Create a calorie deficit, lose weight, done. It doesn't matter how you create the deficit. Exercise, don't exercise, eat whatever you want. As long as you create a deficit, you will lose weight and you're happy. This is very common, but it is not healthy and dangerous.”

2. Healthy weight loss

The fitness trainer explains that this approach is quite similar to regular weight loss, but with one key difference - the calorie deficit is paired with nutrient-rich foods, ensuring the body receives essential vitamins and minerals while losing weight.

Raj highlights, “Thereby, you reduce the amount of energy that goes in, but you increase the amount of nutrients that go in. So, you're losing weight, but you're not losing health. This is a much better option than number one, but still not enough.”

3. Healthy fat loss

This method builds on the second approach by adding regular strength training, creating a calorie deficit that supports healthy fat loss while simultaneously promoting muscle growth. This is also healthier for the long run.

Raj explains, “The difference between two and three is that in two, you can lose any kind of weight, but in three, you're going to lose mostly or only fat. And the way to do this - create a calorie deficit, eat nutrient-dense foods, and regularly strength train. This is important because we all need to retain muscle in the long term.”

4. Healthy, sustainable fat loss

The fitness trainer highlights this as the most optimal approach to weight loss, as it not only helps you shed the kilos but also makes it easier to maintain the results long term. By focusing on slow, steady progress, this method prioritises sustainable fat loss and significantly reduces the chances of regaining the weight once it’s lost.

Raj explains, “The difference is in the first three options. You lose weight in the short term, but you will gain most or all of it back in the long term. So, if you want to make it sustainable, you need to eat at a calorie deficit, eat nutrient-dense foods, strength train regularly, make sure the changes you're making are slow and small, and make sure you're sleeping enough every day. These last two things are what are going to keep you consistent, and you need to stay consistent in the long term if you want to stay lean, strong, and healthy.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.