Say no to 10,000 steps and weight loss diets: 10 realistic habits from fitness coach that actually reduce fat

Fitness coach Raj Ganpath, who has over 18 years of experience in the field, recently took to Instagram to address one of the most common struggles people face — maintaining weight loss. Through a detailed post, he explained that most individuals approach fitness with short bursts of intense effort, when what truly works is a slower, more consistent routine.

The Sprint vs. the Walkathon Approach
Ganpath compared two mindsets people often adopt when trying to lose weight. He wrote that “the first one is a sprint. Quick and hard. But you'll burn out in a few weeks and regain the lost weight soon after.” He contrasted this with a more measured strategy, explaining, “the second one is a walkathon. Slow and sustainable. You'll be able to keep going for months and take control of your bodyweight and lifestyle.”

The fitness coach’s message underscored how unsustainable intensity often leads to frustration, while steady progress builds long-term success. Instead of overhauling every habit overnight, he suggested making gradual, realistic changes that can be maintained over time.


What People Think They Need to Do
According to the first slide of his post, Ganpath listed the misconceptions many people have about weight loss. These include exercising intensely every day, walking 10,000 steps daily, giving up all carbs and junk food, eating only salads or high-protein meals, following extremely low-calorie diets, sleeping exactly eight hours each night, and drinking excessive amounts of water. He also mentioned the pressure many put on themselves to be “extremely disciplined and push hard” from the start.

What Actually Works
In the following slide, Ganpath clarified what truly helps with lasting weight management. He advised exercising optimally three to five times a week instead of daily overexertion. He also recommended walking often, staying active through the day, and simply eating fewer carbs and less junk food than before — not cutting them out entirely.

His guidance also included eating more vegetables, adding some form of protein to every meal, and stopping before feeling completely full. Adequate sleep, drinking a couple of litres of water daily, and maintaining mindfulness and patience were among his key points.