Fitness trainer shares 5 habits that actually help with weight loss in South Asian women

As a South Asian woman, one Google search will help you substantiate your generationally passed-on beliefs that family history and genes are the two biggest hurdles when it comes to your weight loss journey. Most, even stick to routines of household chores believing that the sun will never rise over this forever dimmed horizon. But, as trailblazers, it is only when you try that you get to know that there exists a reality that proves otherwise.

That's what a viral post on Instagram has captured recently. Lamisaa Mahmud, a Bangladeshi-Canadian recently took to the social media platform to share '5 things that actually affect weight loss as a South Asian.' According to the fitness coach based in Toronto, Canada who hails from Bangladesh, “So many of us grow up hearing 'it runs in the family' or 'that’s just your genes'. Genetics play a role, but they don’t define your results.” She also added that being a South Asian just means that you have to tackle your weight loss process more strategically. “Reminder: being South Asian doesn’t mean you’re doomed to struggle with your weight. It means you have to be smarter, more intentional, and willing to rewrite the habits we grew up with. You’re not stuck, you’re in control.”Below, find the five ways the fitness coach assures will help you in your weight loss journey as a South Asian woman.

“Our plates are usually full of rice, roti, curries, and fried foods, and too often, we try to 'fix' it by starving ourselves," wrote the fitness coach. She explained that severe restriction slows down the metabolism, heightens cravings and makes consistency impossible. Thus, it is better to follow portion control, prioritise protein and keep cultural foods in the plan.

Your environment affects your results. South Asian households in particular can be highly stressful with a constant burden of expectations, responsibilities and criticism. According to the coach, stress raises cortisol, thus impacting cravings, sleep and fat storage.

When it comes to South Asian households, most women consider the household chores of cleaning, cooking and looking after kids as the ultimate workout plan. While this might keep you active, it does not provide the body with enough movement. Here, strength training is vital to boost metabolism and change the body into its desired shape.

Your mind and body are your temple and while you might have heard the line in passing, following and believing it is a task to conquer. Women in certain environments are prone to hearing negative and discouraging comments such as "don't eat too much" or "you've gained weight." Such comments do wonders for your subconscious body image and can make you look at your own body with shame. Losing weight or transforming your body can only be a sustainable process if you look at it with self-care rather than societal shame. If you feel the urge to make the change, take the step.

You could have the best coach in the world with the most successful workout routine to make you fit, but if you are impatient and skip sessions, then that is when you are really doomed. The coach recommends sticking to one plan long enough to see the change happen.

As they say, everybody is different with their own metabolism and processes. What also plays a role in this is regions, physiques and diets, all of which are unique from one another. According to a 2025 research published in Sage Journals, there's a tremendous rise in obesity in South Asia and the management issues of the condition are unique to the region because of the thin-fat phenotype, high carbohydrate and low protein diet, low physical activity, lack of proper anti-obesity drugs and other socio-cultural aspects. The steps suggested by the fitness coach work in order with the steps needed to help reduce weight in a South Asian physique and thus could work in the long run. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.