We’ve all been there. Trying every crash diet and spending hours at the gym, only to see the scale stay exactly where it is. It’s frustrating, but according to Virat Kohli’s nutritionist, Ryan Fernando, the secret to breaking that cycle doesn’t start with a fancy gym membership. It starts with a simple notebook.
Appearing on the Something Bigger podcast with Rodrigo Canales, Fernando shared a “DIY trick” that he says makes many professional dietitians uncomfortable because it’s so effective and free.
The ‘slap yourself’ method
Fernando says the very first step to winning the weight loss game at home is keeping a food diary for 30 days. He believes that once you actually see everything you’ve eaten written down in black and white, you’ll have a moment of total clarity.
“You will first slap yourself after 30 days,” Fernando told the podcaster. “You don’t need a nutritionist. You don’t need a medical doctor.”
He suggests a very basic approach: weigh your food and set a hard limit. “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.” By simply introducing portion control and cutting down your usual quantity by a certain percentage, you can start seeing results without a complex plan.
Focus on fibre and protein
While tracking your portions is the first step, what you put on that plate matters just as much. Ritika Samaddar, a senior nutritionist at Max Hospital, shares with The Indian Express that loading up on fibre, specifically the soluble kind found in oats and pulses, is a game-changer for belly fat. This fibre turns into a gel-like substance that helps flush out excess fat and sugar.
Protein is your other best friend. Replacing carbs with protein-rich foods like eggs, lentils, lean meat, or nuts helps you lose weight at a hormonal level. It reduces the “hunger hormone” (ghrelin) and makes you feel full longer. Plus, your body actually burns more calories just trying to digest protein than it does for fats or carbs.
Move more and stress less
Weight loss isn’t just about what happens in the kitchen. To see a real change, you have to get moving. Samaddar recommends aiming for at least 150 minutes of moderate exercise a week. This doesn’t have to be an intense workout session.
It’s important not to ignore your mental health. High stress levels lead to emotional eating and weight gain. Practicing mindfulness or deep breathing can actually help you get rid of that extra weight. If you manage your stress and track your meals, that stubborn scale will finally start to move.
Disclaimer: The information in this article is for educational and informational purposes only and is not intended as medical advice. While the author has incorporated expert medical guidance while producing the story and ensured full authentic information is provided to the reader, you should always seek the advice of a qualified healthcare provider regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here.
