A fresh and thought-provoking perspective on weight management is gaining traction online, courtesy of renowned fitness coach Raj Ganpath. In a recent social media video that has sparked widespread discussion, Ganpath challenged conventional dieting wisdom by outlining three critical, yet often ignored, realities about shedding kilos.
The Hidden Dangers of Weight Loss and Regain Cycles
Ganpath's central argument dismantles a common misconception: weight loss is not a simple fat-shedding process. He clarifies that when the number on the scale drops, the body loses a combination of both fat and precious muscle tissue. “This is true with or without GLP-1 drugs, whichever diet you use, whether you use exercise or not,” he states.
The situation worsens with the pattern of losing and regaining weight, commonly known as weight cycling or yo-yo dieting. Ganpath explains the flawed math: “You lose five kilos, and you gain five kilos, you think you’re back to where you started, but you’re not. You’ve lost significant amounts of muscle, and you’ve replaced that with fat.” This gradual shift in body composition, where fat replaces muscle over cycles, is a primary reason he advocates for slow, sustainable strategies over rapid weight loss programmes.
Why Muscle is Your Metabolic Engine
Moving beyond the scale, Ganpath emphasises a crucial physiological fact: muscle is metabolically active tissue. “More muscle means more fat loss… the more muscle you have in your body, the higher your metabolic rate,” he asserts. This means that at rest, a body with more muscle burns more calories than a body with less muscle but the same weight.
Therefore, preserving and building lean muscle mass becomes non-negotiable for long-term health and weight management. “Muscle is expensive to maintain… in the long term, if you want to manage your weight and stay healthy, you want to build as much muscle as possible. At the very least, you don’t want to lose the muscle that you already have,” Ganpath advises.
The Problem with Chasing 'Skinny'
Perhaps his most resonant point is a direct critique of the 'skinny' ideal. “Skinny is actually quite useless,” Ganpath declares, linking it to less energy, lower bone mineral density, exhaustion, and loose skin. He proposes a powerful reframe of the ultimate fitness goal.
“What you really want is to be lean and strong. Removing as much of the non-functional weight as possible, mostly fat, while preserving functional mass,” he concludes. This shift in focus from weight loss to fat loss and strength gain is presented as the cornerstone of sustainable well-being.
Expert Validates the Science Behind Muscle Loss
Dr. Vajalla Shravani, MPT, a fitness and pilates expert at Tone30 Pilates, explains the science behind Ganpath's observations on weight cycling. She confirms that during weight loss, the body uses both fat and muscle for energy, especially if the diet is aggressive or protein intake is low.
“When a person regains weight, most of that weight gain occurs through fat storage because fat is easier and faster for the body to accumulate,” Dr. Shravani tells indianexpress.com. Over repeated cycles, this leads to a net loss of muscle and a net gain in fat, altering body composition negatively.
This muscle loss has a direct impact on metabolism. Muscle tissue burns more calories at rest than fat tissue. Dr. Shravani warns, “So with each cycle, the basal metabolic rate drops. This makes fat loss harder, weight regain faster, and long-term maintenance more challenging.”
Risks of the 'Skinny' Approach
Pursuing a low number on the scale through rapid, poor-quality weight loss carries significant health risks. These can include nutrient deficiencies, hormonal imbalances, a weakened immune system, and reduced bone density alongside muscle loss. Individuals may end up with a higher body fat percentage despite weighing less, a state known as “skinny fat,” which is associated with fatigue and poor metabolic health.
Dr. Shravani advocates for a sustainable approach focused on body composition: “This means creating a moderate calorie deficit, prioritising strength training, eating enough protein, focusing on whole foods, and allowing time for adaptation.”
Disclaimer: This article is based on information from the public domain and expert insights. It is essential to consult with a healthcare practitioner before beginning any new fitness or dietary routine.
