Weight management is often seen as a matter of diet and exercise. While caloric control and regular workouts are important, 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 preventive health care, lasting results are from establishing routines that work with the body’s natural rhythms. In a recent Instagram post, he described three simple but powerful rules to control body weight. By following these guidelines for 21 days, individuals can develop habits that the brain and metabolism, of course, assume, creating a basis for long -term weight management. This approach emphasizes habitual formation of strict slimming, which makes weight control more manageable and durable.
Understand the role of brain and metabolism in weight management
Most people associate weight loss clean with physical activity and nutrition. However, Dr. Katacol explains that the brain and metabolism are deeply interconnected and weight control requires sustainable exercise both. The brain regulates hunger, saturation and energy consumption, while metabolism determines how effectively the body processes food. By establishing consistent routines, the body can learn to optimize energy use, which makes it easier to maintain a healthy weight without constant calorie count or extreme diets.Dr. Katakol’s approach, called Step 1 for weight management, focuses on laying the foundation by building healthy eating habits for 21 days. This step is less about immediate diet 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 the time of meals not just what you eat
The first and most important rule is to prioritize when eating over what you eat. Dr. Katacol advises to eat only during daylight and avoid meals after sunset. This recommendation is rooted in circadian rhythm science, which shows that the body metabolizes food more effectively during the day.Eating late at night or irregular can interfere with natural metabolic processes, leading to fat accumulation and slower digestion. By adjusting the meal for the meal with the sun, the body optimizes energy use, reduces fat storage and improves total digestive health. “Start easily, not with what you eat, but when you eat. Eat only when the sun is shining. The sunset, hands down,” Dr. Katacol suggests.This step is about creating a natural rhythm for the body, which allows metabolism to function effectively without drastic dietary restrictions.
- Step 2: Determine a fixed number of meals
Once the timing of meals has been established, the next focus is on meal frequency. Dr. Katakol recommends that you choose between 1, 2 or 3 meals per day and strictly avoid snacks in between. This practice prevents unnecessary calorie intake, stabilizes blood sugar levels and reduces insulin spikes, all of which are crucial for weight control and metabolic health.Solid meal rate helps to train the body to expect food at certain times, which improves digestion and energy use. Over time, the brain is adapted to this routine and reduces the feelings of hunger between meals and reduces impulsive eating behaviors.
- Step 3: Keep consistency for 21 days
The third rule is about reinforcing habit consistency. Dr. Katakol emphasizes that for the initial phase of weight management, the focus should not be on changing what you eat without maintaining the same meals every day for 21 days.Scientific research indicates 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, which helps regulate the appetite naturally. This texture also allows metabolism to function effectively, making it easier to manage weight without stress or extreme diet.“These three rules train your brain and metabolism, not just your body. These are the rules for step 1,” explains Dr. Katacol.
Science behind the 21-day rule in weight management
Why 21 days? Neuroscience studies indicate that repeated behaviors for three weeks help to establish neural roads in the brain and convert conscious measures into automatic habits. During this period, the body and brain are adapted to new routines and improves both metabolic efficiency and self -control around food.This step is critical as it sets the basis for long -term, sustainable weight loss. When the habit of consistent meal and frequency has been established, individuals can gradually integrate healthy food choices, exercise routines and other lifestyle modifications more efficiently.Also read | 102-year-old yoga teachers share the secrets to staying active, healthy and full of life through yoga, routine and society
