Many people begin their weight loss journey with salads, gym memberships, and strict food rules, only to feel frustrated when the weighing scale refuses to move. According to celebrity nutritionist Ryan Fernando, who works closely with Indian cricket icon Virat Kohli, the problem often lies not in effort but in awareness.
Maintain a Food Diary for 30 Days
Ryan Fernando strongly advises individuals to maintain a detailed food diary for at least 30 days before seeking professional help. Writing down every meal, snack, beverage, and portion size helps people confront their real eating habits.
According to Fernando, most people underestimate how much they eat. Once the data is written down, the truth becomes unavoidable. He believes that after reviewing their own food diary, many individuals realise they do not need immediate guidance from a nutritionist or doctor.
Portion Control Is the Real Game Changer
Beyond food quality, Fernando highlights portion control as the most overlooked aspect of weight loss. He suggests consciously reducing meal quantities and sticking to measured portions for lunch and dinner.
This gradual reduction in food quantity allows calorie intake to decrease naturally, without extreme dieting or food deprivation. According to experts, portion control also helps build long-term discipline and consistency.
Increase Fibre Intake for Better Gut Health
Dietitians emphasise the importance of fibre-rich foods such as whole grains, pulses, fruits, and vegetables. Fibre helps digestion, promotes satiety, and plays a role in reducing belly fat.
Studies suggest that consuming adequate fibre supports healthy gut bacteria, which in turn contributes to better metabolism and weight regulation. Experts recommend approximately 10 grams of fibre per 1,000 calories consumed.
Protein Helps Control Hunger Hormones
Protein is essential during weight loss as it supports muscle repair, boosts metabolism, and reduces hunger. Experts note that protein intake helps regulate hormones that control appetite.
Foods such as eggs, lentils, dairy, nuts, seeds, fish, and lean meats should be included in every meal. Protein also has a higher thermogenic effect, meaning the body burns more calories digesting it.
Move More and Add Resistance Training
Increasing daily physical activity by walking more, using stairs, or engaging in household activities can significantly improve calorie expenditure. Health experts recommend at least 150 minutes of moderate exercise every week.
Resistance training, such as weightlifting or bodyweight exercises, helps preserve muscle mass and boosts metabolism. A higher muscle mass leads to higher calorie burn even at rest.
Stress Management Is Crucial
Chronic stress often leads to emotional eating and weight gain. Experts advise incorporating stress-reducing activities such as meditation, mindfulness, breathing exercises, or hobbies.
Managing stress effectively supports hormonal balance and improves the chances of maintaining a healthy weight over time.
