Desi Weight Loss Fundamentals

Weight loss often feels like a minefield, especially in South Asian households where food isn’t just fuel — it’s love, culture, and tradition. Between your mum insisting on “just one more roti” and your nani’s magical haldi-doodh remedies, the noise around food and health can be overwhelming. But let’s strip it back to basics: calories matter. Sorry folks.

But that doesn’t really help anyone. I want to try and make things easier for you. To simplify this, think of your body as a city— where calories are the currency. Managing your calorie intake and expenditure is much like running this bustling city.

Calories as Currency: How to Create a Deficit

Just like a city’s budget, your body thrives when it spends more than it earns. In weight-loss terms, this means burning more calories than you consume — a concept called a calorie deficit.

Think of this like running your household budget in a desi family. If you’re saving for a big family wedding (weight loss), you need to spend wisely (exercise more or eat less). But cutting out all your expenses (severe dieting) will leave you feeling deprived, and nobody wants to show up to a wedding looking tired and weak. Instead, it’s about balance — investing in activities that burn calories (like walks after dinner) and opting for nutrient-dense, lower-calorie foods (grilled tikkas instead of deep-fried pakoray….or pakoras. I never really know the plural).

Understanding TDEE: Running Your Body’s Daily Budget

Your Total Daily Energy Expenditure (TDEE) is like the total daily budget of your city. It includes everything your body “spends” to keep running. Withing your TDEE you have:

1. BMR (Basal Metabolic Rate):
   This is the bare minimum fuel your city (body) needs to function — keeping the lights on, buses running, and chai brewing. It’s the energy required for your organs to keep you alive, even if you’re lying in bed all day. For most people, this accounts for 60–70% of calories burned daily.
2. TEF (Thermic Effect of Food):
   This is like the gas you burn while cooking your meals — your body burns calories to digest, absorb, and process the food you eat. Foods like lentils (daal), grilled chicken, and leafy greens crank up this burn, especially when they’re high in protein or fiber. For example, eating tandoori chicken with some salad will burn more calories during digestion than, say, a plate of greasy biryani. HINT HINT.
3. NEAT (Non-Exercise Activity Thermogenesis):
   NEAT is all the unplanned physical activity you do in a day — think of it as the constant hum of this fake city. Whether it’s cooking three meals a day, taking the kids to school, walking to work, all these small movements add up. If you’re more sedentary (e.g., sitting at a desk job), increasing NEAT by simply walking more or doing light chores can significantly impact your calorie burn. This is a hidden gem.
4. EAT (Exercise Activity Thermogenesis):
   This is the energy you burn during intentional exercise. Whether it’s a Zumba class or lifting weights at the gym, this only accounts for about 3–5% of your total calorie burn. While it’s not as impactful as NEAT, building muscle through exercise is crucial for long-term fat loss. But don’t get sucked into these ‘fat-burning’ workouts. There is no such thing.

Together, these elements make up your TDEE, your body’s total daily calorie expenditure.

Metabolism and Genetics: A South Asian Perspective

We’ve all heard someone blame their “slow metabolism” or “bad genes.” In South Asian communities, this is especially common. Your metabolism — how efficiently your body burns calories — is like the energy grid in your city. It’s influenced by factors like:

• Muscle Mass: Muscle burns slightly more calories than fat, even at rest. This is why building strength through resistance training is so crucial, especially for those looking to “tone up.”
• Age: Just like an old city’s infrastructure becomes less efficient, our metabolism slows down as we age. This is why many South Asians notice weight gain after 30.
• Genetics: Your city’s blueprint matters. Some bodies are naturally efficient at burning calories, while others conserve energy more easily (like a quiet village). However, genetics set the stage — they don’t write the whole script. Lifestyle choices still play a significant role. Don’t think you are doomed. This mindset is why you will always struggle with your weight.

Practical Steps for South Asians

Understanding the science is one thing, but applying it in a South Asian household is another challenge entirely. Here’s how you can create a sustainable calorie deficit without feeling deprived:

1. Focus on NEAT (Daily Movement):
   Instead of committing to a gym routine right away, start by increasing your daily movement. After-dinner walks, Youtube step workouts, standing up more, or just being more mindful of the time you spend sitting can help massively. Small changes, like taking the stairs or standing while on phone calls, can significantly boost your NEAT.
2. Prioritize Protein:
   South Asian diets often fall short on protein. Incorporate more daal, grilled chicken, or paneer into your meals. Protein helps preserve muscle (boosting your BMR), keeps you full longer, and even burns more calories during digestion.
3. Portion Control, Not Elimination:
   You don’t have to give up your favorite foods. Enjoy that biryani or butter chicken but balance it with a generous portion of salad or grilled veggies. And maybe skip the extra naan. A lot of it is common sense.
4. Don’t Overestimate Exercise:
   Remember, workouts aren’t primarily for burning calories — they’re for building strength, improving health, and increasing longevity. A 45-minute gym session won’t undo an entire day of poor eating. Focus on the long-term benefits, like muscle-building and improved energy.