Diet expert Dr Sayajirao Gaikwad explained that even a 1 kg increase in body weight can add 3–4 kg of extra pressure on the knees while walking. Conversely, losing weight can substantially ease joint strain.

“Every 1 kg increase in body weight adds about 3–4 kg of extra load on the knees while walking. So even losing just 5 kg can reduce 15–20 kg of stress with each step,” the doctor wrote on X.

Emphasising the importance of maintaining a calorie deficit, he said: “Eat less than you burn while protecting muscle and controlling hunger.”

He also outlined five key steps for weight loss:

Calorie Deficit — Consume fewer calories than you burn. Aim for a steady weight loss of 0.5–1 kg per week.

Protein First — Intake of 1.2–1.5g per kg of body weight (paneer, dal, eggs, chicken) to stay full and preserve muscle and metabolism.

Cut Refined Carbs — Reduce intake of rice, roti, and sugar; prioritize vegetables, protein, and healthy fats. Include balanced Indian staples like sprouts, curd, and seasonal foods.

Move Daily — Target 8,000–10,000 steps along with strength training and light activity after meals to improve insulin response and build muscle.

Consistency Matters — Ensure proper sleep, stress management, and hydration for sustainable results.