You’re scrolling through your family WhatsApp group, and THERE IT IS..
A message promising
“Drink jeera water every morning and melt belly fat instantly!”
Or maybe it’s “Avoid bananas. They make you fat.”
Most of the internet (which also includes your extended family WhatsApp groups) succeed at ONE thing - Being a goldmine of utterly useless advice about nutrition and weight loss.
If you’ve ever felt overwhelmed or frustrated by a lack of results after trying all the things people say to you…you’re at the right place.
Here’s the truth..
There are only THREE things you need for weight loss and staying strong.
Just three.
Let’s break it down.
P.S - Share this to ALL of your WhatsApp groups…so you’ll be giving them REAL advice!
The Foundation: Calorie Deficit
Let’s start with the basics.
The ONLY way to lose weight is by creating a calorie deficit.
Eating fewer calories than your body burns.
Let’s see why.
Your body runs on energy..also called “calories”.
Every bite of food you eat provides calories, which your body uses for everything..from breathing to walking to digesting that very meal.
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If you consume more calories than you burn, your body stores the extra energy as fat.
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If you consume fewer, your body dips into its fat stores for energy
This isn’t just some random theory. It’s thermodynamics. It’s how the entire universe works.
Calories in vs. calories out (CICO) is the foundation of weight loss.
Here’s how to understand it:
Calories In:
Everything you eat and drink adds to your “calorie bank.”
A plate of biryani, a cup of chai with sugar, even those late-night biscuits.
They ALL count.
Calories Out: Your body burns calories through three main processes:
Resting Metabolic Rate (RMR):
The energy your body uses just to stay alive (breathing, pumping blood, etc.).
Physical Activity:
Workouts, walking around, deep work (even on your laptop).
This varies person to person based on how active they are.
Thermic Effect of Food (TEF):
Even digestion burns calories, though it’s a small fraction.
When “calories in” are consistently lower than “calories out,” you lose weight.
But we HAVE TO STOP YOU RIGHT HERE.
Why a Deficit Alone Isn’t Enough
Going on a calorie deficit without addressing your protein intake or physical activity can leave you with bigger problems.
Have you ever seen someone who looks thin but still has a belly or no muscle tone?
That’s called being “skinny fat.”
It happens when people lose weight without maintaining muscle, leaving them with a higher fat-to-muscle ratio.
Why Does This Happen?
Your body is a survival machine.
When you eat fewer calories than you burn, it has to find energy somewhere.
Ideally, it would burn fat,
but here’s the catch: muscle is easier to break down than fat.
Fat is Storage:
Your body holds onto fat as a long-term energy reserve.
It’s like your savings account at the bank…it doesn’t want to cut into it unless absolutely necessary.
Muscle is Active Tissue:
Unlike fat, muscle requires energy to maintain.
When you’re in a calorie deficit, your body tries to conserve energy by breaking down muscle, which is “costlier” to keep around.
What Does This Mean for You?
If you don’t eat enough protein or challenge your muscles through strength training, your body starts sacrificing muscle instead of burning fat.
This leads to:
Weakness: Losing muscle makes you feel weaker, even if the scale shows you’ve lost weight.
Skinny Fat: Without muscle, your body composition changes. You might look thin but still have stubborn fat around your belly or arms.
Slower Metabolism: Muscle burns calories even at rest. The less muscle you have, the fewer calories you burn, which makes it harder to lose fat.
Now that we have cleared this important part, let’s see how you could lose weight the best possible way.
Protein
A good rule of thumb is 1.2-1.6 grams of protein per kilogram of body weight. For example, if you weigh 60 kg, aim for 72-96 grams of protein daily.
Where to Get Protein (No Need for Fancy Stuff):
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Vegetarian Options: Paneer, dal, chana, rajma, tofu, and Greek yogurt.
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Non-Vegetarian Options: Eggs, chicken, fish, and mutton.
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Snacks: Roasted peanuts, almonds, or a scoop of protein powder if life gets busy.
Strength Training: The Secret Weapon
This is the part most people overlook.
Strength training isn’t only for gym bros.
It’s for anyone who wants to age strong and lose weight the right way.
When you lift weights or do resistance exercises, your body sends a signal to keep your muscles instead of burning them for energy. This means:
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You lose fat, not muscle.
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You stay stronger, even as you lose weight.
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Your body burns more calories even at rest because muscle is metabolically active.
What Counts as Strength Training?
You don’t need fancy equipment or an expensive gym membership to get started. Here are some simple options:
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Bodyweight exercises like push-ups, squats, or planks.
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Lifting household items (yes, even buckets of water count!).
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Resistance bands or light dumbbells for home workouts.
The Simple…And Also The Hardest Part.
Weight loss and staying strong don’t require extreme diets, expensive supplements, or complicated routines.
The formula is simple, but it works.
Calorie Deficit + Enough Protein + Regular Workouts
The hardest part?
Ignoring the noise…the myths, the fads, and the miracle cures. But once you focus on these three essentials, you’ll see real, lasting results.
And if you’re ready to take control of your health and ageing, join our community at The Oak Age
Think about it.. A group full of people like you, who are on a mission to make all their years count.
Oh and there are also some sweet benefits, like…
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Exclusive access to our biological age tool
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Easy, actionable healthy ageing tips
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Influence your circle and earn referral rewards
When you join us, you’re getting more than bare advice.
You’re stepping into an ecosystem designed to help you live better,
with practical benefits that actually make a difference.
