Ashhar Alam / New Delhi

Weight loss can often be a difficult journey for many, influenced by factors such as health conditions, limited access to fitness resources, and lifestyle constraints. Experts also point out that South Asians, including Indians, Sri Lankans, and Bangladeshis, may face additional challenges that make standard online diet and workout plans less effective for them.

Research suggests that South Asians are more likely to have a higher tendency to store visceral fat and develop insulin resistance, even at a normal body weight. This is often referred to as the “thin-fat” phenotype, where a person may appear lean but still carry unhealthy internal fat. Diet patterns rich in carbohydrates and relatively low in protein further add to the difficulty of maintaining muscle mass and reducing fat efficiently.

Highlighting his personal transformation, fitness expert Zee Ali, who focuses on South Asian weight loss strategies, shared how he successfully lost 25 kg in six months at the age of 46. Documenting his journey on Instagram, he revealed three key habits that guided his progress.

His first focus was prioritising sleep and hydration. He explained that going to bed early and consuming 3–4 litres of water daily helped regulate hunger levels and improve energy.

Secondly, he stressed the importance of maintaining a structured routine. Planning workouts, walks, and sleep schedules in advance, he said, helped him stay consistent and avoid distractions.

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Lastly, he highlighted increasing protein intake as a major factor in controlling cravings and preserving muscle mass. Despite reducing overall food intake, he maintained a high-protein diet to support fat loss and improve metabolism.

Summarising his transformation, Zee Ali noted that his results came not from extreme dieting but from consistency and discipline. He reported reducing his weight from 101 kg to 76 kg over 24 weeks, calling the process sustainable and life-changing.