4 Practical Steps To Lose Weight

Are you someone that’s struggling with your weight? If so, you’re not alone.

You’re one among the vast majority of entrepreneurs and executives that struggle with their weight.

It’s not easy to be overweight and lead a happy and content life. The natural side effect of being overweight is more stress, low energy levels and body aches.

But that isn’t the only negative either…

Most people feel insecure in their relationships and work because of their weight.

If you haven’t been getting the attention you want from your partner, it’s likely that you’re blaming it all on your weight.

When you do that, it has a direct negative effect on your self-esteem… which in turn will affect you in other areas of your life.

If you’re going through some of the experiences mentioned above, don’t worry. It’s indeed possible to lose weight and become slim. I’ve done it and plenty of my clients have done it.

… And they’ve accomplished it while working on their highly stressful businesses and jobs.

If they can do it, so can you.

But losing weight is no child’s play. There are no magic pills, short cuts or exercises that will help you lose weight.

The only way to lose weight and become fit is to make a serious lasting lifestyle change.

Shortcuts don’t work. You’ll be at square one within a few weeks.

When I say “lasting lifestyle change”, it doesn’t mean you’ll have to follow a crazy diet and exercise program for the rest of your life.

You just have to make a few simple changes – one step at a time and stick with it for the rest of your life…

Practice Mindful Eating:

If you look at how most people go about losing weight, you’ll find one common trend:

One moment, they’re sparked with the fire and determination to lose weight. They want to lose it off at all costs. And they’re willing to do anything.

They soon realize that their favorite junk food has been their culprit and they cut it off completely. They replace it with all kinds of pills, crazy low carb diets, etc.

This goes on for 3 – 4 days (or in some cases, even 10 days).

But one day, they’re returning from work and find themselves exhausted. They just don’t have the determination to eat the salad anymore.

So they head over to the store and buy their favorite “junk food”. They justify themselves saying, “It’s just once”.

And the next day, without even being aware of it, they’re back to square one eating the junk food they swore they’ll never eat.

Few weeks passes and their weight is back at where they began.

Here’s why…

The desire to eat that specific junk food was deeply rooted in their subconscious.

And the moment they ate the junk food once after a long gap, the cravings began and the old habit kicked in.

Giving up your favorite junk food in an instant is not the solution. It never works that way. Most people don’t have the willpower to sustain such choices.

The smartest way to approach this situation is to eat in moderation and then slowly move it towards eating it once in a while.

For example, if you’re eating junk food 6 times a week in the evening, try reducing that to 3 times a week.

Just eat on Tuesday, Thursday and Saturday. Replace the food on the other days with a healthy fruit or vegetable.

Then reduce the number and move it to the weekends.

In no time at all, you’ll turn into a person who only eats junk food rarely.

Sleep Is The Key:

Over the years, I’ve worked with several high performing executives and entrepreneurs. And the one common thread I’ve come across is sleep deprivation.

Sleep deprivation is the culprit behind…

  • Poor metabolism
  • Reduced willpower
  • Decreased concentration
  • Poor focus
  • Lack of emotional well being
  • Increased stress
  • And so on

If you’re under-performing at work or are not getting the results you want from your diet/exercise program, sleep deprivation might be the cause.

The key is to immediately begin working on this area by monitoring your sleep pattern. Study your sleep pattern and ensure that you get 7 – 8 hrs of sleep each night.

Make sure that you go to sleep and wake up at the same times. Frequent variations in sleep times can also lead to the side effects mentioned above.

Be More Active:

Thanks to massive urbanization and technology, most of our lives have become sedentary and we barely move.

Unfortunately, our biology is not fit for the environment we’re currently living in. Humans are naturally hard-wired to be on their feet for most of the day.

So start moving around. Walk as much as you can. Stand instead of sitting.

How do you know whether you’re active or not?

Just buy a fitness tracker like the one I am using –  Samsung Gear Fit and you’ll be on your way.

Fat Isn’t The Culprit:

Just cutting out fatty foods from your diet is not the solution. There are good fats and bad fats as well.

Try eradicating the good fats and you’ll find that your progress will stall.

We need good fat to rebuild cells, increase metabolism and burn calories. Eating more of the healthy fats promotes satiety which ensures you eat less.

Completely eradicating fat from your food will lead you to crave more food and you’ll overeat.

Look at feeding yourself with some healthy fats from natural sources such as nuts, fish, avocados, etc.

If you’ve tried all the above mentioned ideas and are still struggling, go here right now…


I will personally work with you and overcome your biggest lifestyle and weight loss challenges…


Besides working with clients 1 on 1, I also engage with corporate teams through my Group Wellness Sessions.

Through these sessions, your team will be able to…

  • Increase productivity by channelizing their energy levels
  • Increase their engagement while ensuring work-life balance
  • Achieve any stretch goals that you’ve set

If you’re an executive that’s been struggling to improve your team’s productivity, go here to get in touch with me…


Yours Sincerely,

Satish Rao

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