Virat Kohli's Nutritionist Shares Simple First Step for Weight Loss Success
Are you eating salads, hitting the gym regularly, and skipping desserts, yet the scale refuses to move? Perhaps it even shows higher numbers. If this sounds familiar, you are definitely not alone. Many people struggle with similar weight loss challenges despite their best efforts.
Ryan Fernando, the renowned nutritionist who works with cricket star Virat Kohli, recently appeared on the Something Bigger podcast. He shared a surprisingly simple first step anyone can take to improve their weight loss journey right at home.
The Powerful 30-Day Food Diary Method
Speaking with podcast host Rodrigo Canales, Fernando revealed his straightforward approach. "The first thing you need to do is keep a diary of what you eat for 30 days," Fernando stated clearly. He emphasized that this simple act of tracking can be transformative.
"You will first slap yourself after 30 days. You don't need a nutritionist. You don't need a medical doctor," Fernando explained with conviction. He believes self-awareness through tracking is more powerful than seeking immediate professional help.
Fernando described a practical visualization technique. "Take a plate, tear it down to zero, and say I want to eat only 200g of lunch or dinner. You know who the bad guys are," he told the podcaster, referring to unhealthy food choices people commonly make.
The nutritionist then explained the next logical step. "Now you come to how much quantity, and can I make the quantity x% lesser, and introduce portion control," Fernando added. He acknowledged that his straightforward advice might not please everyone in his profession. "All dietitians and nutritionists hate me for giving away this DIY trick," he remarked with a smile.
Five Essential Strategies for Effective Weight Loss
Beyond Fernando's initial advice, nutrition experts recommend several proven strategies for sustainable weight management.
1. Load Up on Fibre for Belly Fat Reduction
Ritika Samaddar, regional head of nutrition and dietetics at Max Super Speciality Hospital in Saket, emphasizes the importance of fibre. She explains that a high-fibre diet specifically helps with losing stubborn belly fat.
"Soluble fibre found in whole grains like oats and pulses mixes with water to form a viscous gel-like substance," Samaddar details. "This helps remove excess fat and sugar from the body, particularly aiding in reducing abdominal fat."
Additionally, consuming adequate fibre—about 10 grams per 1000 calories—encourages the growth of beneficial gut bacteria. "Various studies have shown that a healthy gut contributes to healthy weight," Samaddar confirms.
2. Increase Protein Intake for Satiety and Metabolism
Protein plays multiple crucial roles in weight loss. It helps build and repair tissues, boosts metabolism, and keeps you feeling full longer, reducing cravings for unhealthy snacks.
Samaddar explains the hormonal benefits. "Replacing fats and carbs with protein helps to lose weight in a healthier way, as it operates at the hormonal level," she says. "It reduces the hunger hormone ghrelin and boosts the appetite-reducing hormone GLP1."
She highlights the thermogenic effect of protein. "When we consume proteins, more calories are burnt to metabolise and digest protein." Her practical advice is simple: include protein in every meal through sources like eggs, lentils, nuts, seeds, lean meats, and dairy.
3. Get More Steps Throughout Your Day
Increasing daily physical activity is fundamental for weight management. You can achieve this through simple actions like walking more, taking stairs instead of elevators, dancing, or gardening.
"Regular movement burns calories and improves overall health," Samaddar states. She reminds us that weight loss ultimately depends on calorie balance. "Weight loss essentially boils down to the balance of calories burned versus calories consumed. So, aim for 150 minutes of moderate-intensity exercise per week."
4. Add Resistance Training to Build Metabolism-Boosting Muscle
Resistance training offers dual benefits for weight loss. It helps build muscle mass that increases metabolism while improving body composition by reducing fat.
Experts recommend incorporating resistance exercises like weightlifting, bodyweight exercises, or using resistance bands. Samaddar explains the metabolic advantage. "Resistance training helps with healthy weight loss by preserving muscle mass and boosting metabolism. The more muscle mass one has, the higher the metabolism, resulting in burning more calories."
For optimal results, she suggests 2 or more days per week of muscle-strengthening resistance exercises, combined with aerobic activities like walking, running, or swimming.
5. Manage Stress to Prevent Emotional Eating
Chronic stress often leads to emotional eating and weight gain, making stress management crucial for successful weight loss.
Samaddar advises practicing stress-reducing techniques. "Practice stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, or engaging in hobbies you enjoy," she recommends. These practices help break the cycle of stress-induced eating.
Ryan Fernando, who also manages celebrity clients including Shahid Kapoor, emphasizes that weight loss begins with honest self-assessment. His 30-day food diary method provides that crucial starting point for anyone ready to take control of their health journey.
Disclaimer: This article is based on information from public sources and expert opinions. Always consult your healthcare provider before starting any new health or fitness routine.
