A Gastroenterologist's Real Weight Loss Story
Delhi-based gastroenterologist Dr Shubham Vatsya recently opened up on Instagram about his drastic weight loss over three years. At 34, he weighed 110 kg, was breathless after walking a few steps, ordered food between patients, lived on adrenaline, and ignored every warning sign his body gave him.
His breaking point came when a patient with PCOD looked at him and asked, "Doctor, how can you tell me to lose weight when you're struggling too?" That night, he went home and looked at himself: tired eyes, a face older than his age, and a stranger staring back. But the deepest ache wasn't his weight—it was the thought that his little daughter would grow up watching a father who wouldn't be around long enough if he didn't change.
So he started. Slowly. Quietly. Imperfectly. Three years of falling, learning, restarting, unlearning, and building again. No shortcuts. No fancy trends. Just the simple discipline of choosing himself every single day.
From 110 kg to 74 kg, the physical change is visible. But the deeper shift was internal: finally living the same advice he gives to patients, and no longer treating his own health as optional.
Is Losing Weight Slowly Actually Better Than Trying to Lose It Quickly?
Dr Sundar Krishnan, senior consultant in internal medicine at KIMS Hospitals Thane, said that a reduction of 36 kg over three years shows weight loss doesn't have to be rapid to be meaningful. "In fact, a slower and consistent approach can be easier to maintain. The focus should be on making changes that can become part of everyday life rather than following a restrictive diet for a few weeks. Weight can fluctuate along the way, and occasional plateaus are normal. What matters is the overall trend and whether the person can sustain the habits that helped them lose weight," said Dr Sundar.
No single pace works for everyone, but gradual weight loss is generally more practical for long-term maintenance. Very restrictive diets can lead to rapid initial weight loss, but they may be difficult to continue and can result in people returning to old eating patterns. A sustainable approach usually involves:
- Sensible calorie control
- Adequate protein and fibre
- Regular physical activity
- Sufficient sleep
The objective should not simply be to reach a target weight as quickly as possible, but to build a lifestyle that can be maintained for years.
What Changes Should Someone Make If They Are Starting at 100 kg or More?
The first step is to avoid trying to change everything overnight. According to Dr Sundar, start by identifying high-calorie habits such as:
- Sugary beverages
- Frequent snacking
- Oversized portions
- Frequent eating outside
Build meals around vegetables, protein and high-fibre carbohydrates, while keeping portions appropriate. Regular walking or another form of exercise can then be gradually increased. If a person has diabetes, hypertension, sleep problems or other health concerns, these should also be assessed rather than treating weight in isolation.
Does Losing 5–10% of Body Weight Make a Difference Even Before Reaching the Ideal Weight?
Dr Sundar confirmed that even a modest reduction in body weight can improve several metabolic risk factors, including blood sugar, blood pressure and fatty liver risk in appropriate individuals. This can also make further weight management easier.
What to Note?
Consistency matters more than perfection. There will be social occasions, travel, missed workouts and periods when weight does not change. These should not be treated as failure. The important thing is to return to the routine and keep going. Long-term weight management is ultimately about building a lifestyle that a person can realistically follow for years, not completing a short-term weight loss challenge.
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Disclaimer: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.