Weight Loss Story: This Indian CEO Based In US Loses 45 Kgs By Following Four Sustainable Habits

Weight Loss Journey: An Indian CEO based in the US, Ram Prasad, shared his weight loss journey on LinkedIn, revealing how he lost 45 kg by building sustainable habits. His approach focused on behavioral interventions, highlighting four key strategies: habit laddering vs. motivation, traits vs. state, deferring rewards vs. willpower, and explore vs. exploit. Read on to know more.
Weight Loss Story: This Indian CEO Based In US Loses 45 Kgs

Weight Loss Story: This Indian CEO Based In US Loses 45 Kgs - Here's How (Image Credits: LinkedIn and X)

When it comes to losing weight we often focus on diet and exercises to reach our goal but did you know that some ‘sustainable habits’ can also help you lose weight? An Indian CEO based in the US took to LinkedIn to share his weight loss story where he shared a post detailing how building “sustainable habits” helped him lose nearly 45 kg. Ram Prasad shared that his weight loss journey wasn't intended to motivate others but to demonstrate how he used "behavioural interventions" to reach his goals. He also outlined four key points that he believes contributed to his remarkable transformation. Let’s check.
“I lost about 45 kg (100 lbs), and this isn’t a motivational post. Instead, I write about building sustainable habits. As a co-founder of FinalMile Consulting (A Fractal Company), I had the opportunity to lead and participate in many projects, where we tackled complex behavioural challenges. I often pondered the value of these learnings in changing my own behaviour. Initially, I was skeptical about using these behavioural interventions on myself, largely because we become too conscious about it. However, I decided to suspend my skepticism and gave it a try, and the results, at least in one area, have been incredible,” he wrote in his LinkedIn post.
His post further talks about four habits including Habit Laddering vs. motivation, Traits vs. State, Deferring Rewards vs. Willpower, and Explore vs. Exploit.
Habit Laddering Vs Motivation
Ram Prasad shares that many doctors would load newly diagnosed patients with multiple habits: eating healthily, taking pills, tests, and exercising. Initially, people are highly motivated, but it soon becomes overwhelming to build multiple habits at once, and most default to priors. Instead of relying on motivation, a better option is to ladder one habit over another, building self-efficacy along the way. In simple terms, let people choose the easiest habits first. For some, it’s taking pills; for others, it is diet. Start with the easiest habit and don’t add another until it’s stabilized. Here’s my habit of laddering and the duration to stabilize:
- Eliminate sugar from my diet: 2 months
- Eliminate breakfast: 3 months
- Eliminate lunch: 2 months
- OMAD (One Meal a Day - dinner): 3 years and counting
- Daily 60-minute walk: Added after a year on the OMAD diet, a year to stabilize
- Eating clean: 4-5 months
- Strength training: 6 months
Building habits takes much longer than many believe. Myths suggest it takes 21 days to a month, but anecdotal evidence indicates it can take over 250 days to build a habit like walking daily, he shares in his post.
Traits vs. State
“Is our personality stable, or do we change based on context and goals? We often rationalize our behaviour by saying, “This is who I am.” However, context and goals significantly influence our behaviour. In our research on drug adherence for TB, we observed that patients with higher-order goals (e.g., getting married or returning to work) did much better than those just aiming to cure TB. I set different higher-order goals beyond weight loss,” his post read.
Deferring Rewards vs. Willpower
“Willpower isn't infinite, and resisting for too long can lead to breakdowns. We tend to discount future rewards, so it’s key not to defer rewards too long. Don’t wait for a big milestone to eat what you crave. I deferred cravings until dinner and ate what I craved most that day,” he wrote.
Explore vs. Exploit
“There could be two equally effective methods, but one may suit you better. While caloric restriction works for some, time-restricted eating works better for me. Explore different methods and exploit the one that suits you best,” his post read.
Hence, starting with small, manageable habits, setting higher-order goals beyond just losing weight to stay motivated, avoiding relying solely on willpower and trying different methods to find what works best for you can help you achieve your goals.
End of Article
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news