Weight management is often seen as purely a matter of diet and exercise. While calorie control and regular workouts are essential, sustainable weight loss also requires training the mind and forming consistent habits. According to Dr Prashant Katakol, a neurosurgeon with 33 years of experience in preventative healthcare, lasting results come from establishing routines that work with the body’s natural rhythms. In a recent Instagram post, he outlined three simple yet powerful rules for controlling body weight. By following these guidelines for 21 days, individuals can develop habits that the brain and metabolism naturally adopt, creating a foundation for long-term weight management. This approach emphasises habit formation over strict dieting, making weight control more manageable and sustainable.
Understanding the role of the brain and metabolism in weight management
Most people associate weight loss purely with physical activity and nutrition. However, Dr Katakol explains that the brain and metabolism are deeply interconnected, and controlling weight sustainably requires training both. The brain regulates hunger, satiety, and energy expenditure, while metabolism determines how efficiently the body processes food. By establishing consistent routines, the body can learn to optimise energy usage, making it easier to maintain a healthy weight without constant calorie counting or extreme diets.Dr Katakol’s approach, referred to as stage 1 of weight management, focuses on laying the foundation by building healthy eating habits over 21 days. This stage is less about immediate dietary changes and more about creating a pattern that the body and brain can adopt naturally.
3 rules mantra for sustainable weight loss
- Step 1: Focus on meal timing, not just what you eat
The first and most important rule is to prioritise when you eat over what you eat. Dr Katakol advises eating only during daylight hours, avoiding meals after sunset. This recommendation is rooted in circadian rhythm science, which shows that the body metabolises food more efficiently during the day.Eating late at night or irregularly can disrupt natural metabolic processes, leading to fat accumulation and slower digestion. By aligning meal timing with the sun, the body optimises energy use, reduces fat storage, and improves overall digestive health. “Start simple, not with what you eat, but when you eat. Eat only when the sun shines. Sundown, hands down,” Dr Katakol suggests.This step is about creating a natural rhythm for the body, allowing metabolism to operate efficiently without drastic dietary restrictions.
- Step 2: Decide on a fixed number of meals
Once meal timing is established, the next focus is on meal frequency. Dr Katakol recommends choosing between 1, 2, or 3 meals per day and strictly avoiding snacks in between. This practice prevents unnecessary calorie intake, stabilises blood sugar levels, and reduces insulin spikes, all of which are crucial for weight control and metabolic health.Fixed meal frequency helps train the body to expect food at certain times, enhancing digestion and energy utilisation. Over time, the brain adjusts to this routine, decreasing feelings of hunger between meals and reducing impulsive eating behaviours.
- Step 3: Maintain consistency for 21 days
The third rule is about reinforcing habit consistency. Dr Katakol stresses that for the initial phase of weight management, the focus should not be on changing what you eat but on maintaining the same meal timings every day for 21 days.Scientific research suggests that it takes about 21 days to form a new habit. By following consistent meal schedules, the brain begins to associate specific times with food intake, helping regulate appetite naturally. This consistency also allows the metabolism to function efficiently, making it easier to manage weight without stress or extreme dieting.“These 3 rules train your brain and metabolism, not just your body. These are the rules for stage 1,” Dr Katakol explains.
Science behind the 21-day rule in weight management
Why 21 days? Neuroscience studies indicate that repeated behaviours over three weeks help establish neural pathways in the brain, converting conscious actions into automatic habits. During this period, the body and brain adapt to new routines, improving both metabolic efficiency and self-control around food.This stage is critical because it sets the foundation for long-term, sustainable weight loss. Once the habit of consistent meal timing and frequency is established, individuals can gradually incorporate healthy food choices, exercise routines, and other lifestyle modifications more effectively.Also Read | 102-year-old yoga teacher shares the secrets to staying active, healthy, and full of life through yoga, routine, and community
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