What should you do if you think your weight loss plan has stagnated?

“Look at your food diary and physical activity records. Make sure you have not relaxed the rules, letting yourself get by with bigger portions or less exercise. If you’ve been consistent with your food quality and quantity, you could consider further cutting your daily calorie intake, provided you don’t fall below 1,200 calories,” says ​​​​Dr Nidhika Bahl, integrative nutritionist and founder, HealthTalkWorld.

4. Restrict your salt intake

“Oftentimes when we are on our weight loss journey, we tend to add salt-based dressings to add flavor to our food. This increases our overall salt intake throughout the day. Salt has water-holding properties. Hence, when the salt intake is higher, we tend to weigh higher as well, due to water retention. Restrict salt intake to up to 2,300 mg per day. Also, it is important to cut down on added salt (sprinkled additionally over foods),” adds Shraddha Gadit, nutritionist, Gold’s Gym Fitness Institute.

5. Test for medical conditions

If you think you’re doing everything right but are still not able to lose weight, it’s a good idea to get expert consultation. “Speak to your doctor to rule out conditions like hypothyroidism, insulin resistance, sleep apnea etc. These are very common, especially in the Indian context. For men, it’s also important to check for low testosterone levels as that can cause the storage of fat around the abdomen. Insomnia is another big one because it causes the hormones, which control hunger and satiety to go out of whack. And let’s not forget chronic stress, which in itself can increase cortisol levels and high cortisol can cause fat storage,” says Dr Vishakha Shivdasani.

6. Eat unprocessed whole foods and stay active

Think beyond counting calories and just going to the gym. “Fill your plate with unprocessed whole foods that keep you feeling full and satisfied and focus on increasing your general physical activity throughout the day – even if it’s as simple as walking around your room or office while on a phone call,” states Shriya Naheta Wadhwa , founder, Zama Organics.

“When you hit a plateau on your weight loss journey, in order to expedite the kilo-shedding process, do a master cleanse. Stop all sugary, greasy foods that could obstruct your slim-down efforts and step up your intake of greens and fruits. Alongside, curate an exercise routine, which is a blend of heavy-duty cardio and rigorous strength training, and you’ll be on your way to a leaner belly in no time,” concludes Jilani Shaikh, fitness trainer and founder, JS9 Fitness.

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