Trainer Shivohaam Bhatt: Why all calories don’t act the same and how metabolism matters

Many people assume weight loss is simply a math problem: eat less, move more, and the kilos fall away. Celebrity trainer Shivohaam Bhatt — who works with stars including Ranbir Kapoor, Amitabh Bachchan and Aamir Khan — argues this view misses the nuance. He says the source of those calories is as important as their count.

Bhatt points out that while calories measure energy, the body handles sugars, proteins and fats in distinct ways. One hundred calories from a sugary treat won’t have the same metabolic effect as 100 calories from eggs or paneer. How food is processed inside the body influences whether it encourages fat loss, muscle preservation or weight gain.

He highlights protein’s special role: digesting and using protein demands more energy, a phenomenon known as the “thermic effect of food.” Because protein raises energy expenditure and helps maintain muscle, meals rich in protein can support healthier, more sustainable weight loss.

By contrast, refined carbs and added sugars trigger different responses. Eating lots of processed carbohydrates raises insulin, a hormone that prompts the body to store energy. Sustained high insulin levels make the body more likely to deposit fat, especially around the abdomen, even if total calorie intake isn’t excessive.

Bhatt likens metabolism to a vehicle’s engine: a well-maintained engine burns fuel smoothly, while a worn one sputters. Stress, poor sleep, low fluid intake and inactivity can all blunt metabolic efficiency. When metabolism slows, the body shifts toward storing energy rather than burning it.

The factors that shape how a body responds include:

The type of food eaten

How hormones are functioning

The quality and duration of sleep

Hydration levels

Amount of lean muscle tissue

Levels of stress and recovery

Because of these variables, two people consuming the same calories can see very different results — one might lose weight while the other stalls — simply because their bodies process energy differently.

Bhatt recommends shifting focus from sheer restriction to food choices. Prioritising whole, minimally processed options such as fruits, vegetables, lean proteins, paneer, eggs, nuts and whole grains supports metabolic health. Cutting back on sugary drinks, packaged snacks and fast food helps prevent sharp insulin spikes and excess fat storage.

He also stresses muscle’s importance: greater muscle mass raises resting calorie burn, so strength training is a key component for long-term weight control.

In short, Bhatt’s guidance is clear: effective weight loss combines selecting the right kinds of calories, eating balanced meals, sleeping well, staying hydrated, managing stress and building muscle. When these elements align, the body responds more naturally and healthfully.

He invites people to think of food as fuel rather than merely a calorie tally. Health outcomes depend not just on quantity but on the quality of what you eat and how your body handles it.

This balanced approach encourages sustainable habits. Rather than extreme diets or skipped meals, better nutrition and steady lifestyle changes lead to more reliable, long-term results.