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For most people, the road to weight loss feels like an endless loop – a cycle of crash diets, short-term results, and inevitable setbacks. But according to Dr. Siddhant Bhargava, nutritionist to celebrities like Alia Bhatt and Ananya Panday and fat-loss specialist, the key to lasting transformation isn’t about finding a ‘miracle’ plan but about understanding science. “There’s only one way to correct and sustain weight loss, and that’s by creating a calorie deficit,” says Dr. Bhargava. The idea is simple but powerful, and it’s what truly separates temporary diets from long-term success. Understanding The Science Of Calorie Deficit In one of his YouTube videos, Dr. Siddhant Bhargava explains that weight loss follows a basic biological principle: when you eat fewer calories than your body needs, it begins to draw energy from stored fat. “Your body constantly needs fuel to function. When you eat less than you burn, it uses fat stores to make up the difference,” he says. This process, known as fat oxidation, is what leads to gradual and sustainable fat loss. “Whether it’s keto, intermittent fasting, or low-carb – every diet that works, works because it creates a calorie deficit,” he explains. There’s no single formula for achieving this. Some people prefer smaller portions or low-calorie foods, while others burn more calories through exercise. The key, says Dr. Bhargava, is finding what aligns with your lifestyle. “Weight loss methods only work if you can stick to them in the long run,” he adds. No Magic Diet, Only A Balanced One Dr. Bhargava dismisses the idea of a one-size-fits-all solution. “There is no magic diet that works for everyone,” he stresses. Many people chase celebrity-endorsed plans or social media trends, only to find themselves back at square one. Instead, he recommends a personalised approach based on habits, body type, and preferences. The goal, he says, should be to “use more energy than you consume” – through portion control, exercise, or smarter food choices, while ensuring that your meals are nutrient-rich, not just low in calories. What Science Says Multiple studies back this up. Research published in Obesity Reviews found that maintaining an energy deficit through diet, exercise, or both leads to consistent fat loss. Similarly, a study in the American Journal of Clinical Nutrition showed that individuals who followed calorie-restriction guidelines achieved better long-term results than those who only focused on specific diet types. Dr. Bhargava’s advice is refreshingly clear: understand your body, not the latest trend. “Sustainable weight loss comes from science, not shortcuts,” he says. By focusing on consistency and balance, rather than extremes, you can make progress that lasts far beyond the next viral diet.
