After a loss of 4 kg, my weight is stuck, not losing weight now. What should I do?
Being overweight and obese are common and significant problems in the modern lifestyle.
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Are you feeling stuck and tired?
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Take a pause, relax!
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No need to worry, but need to think and manage your plan.
'Why am I overweight?'
If you're not sure where you're going wrong, try keeping a food and drink diary for a week in a notebook, or record what you eat using a diet tracker app on your smartphone.
Set yourself a weight-loss target
If you have much weight to lose, aim to lose 10 percent of your body weight. This will have immense health benefits – even if you are still overweight afterwards – and can feel more achievable. Don't be disheartened if it's going to take a long time to get to your ideal weight. It's not surprising – it probably took a long time to come on gradually.
Make changes that work for your lifestyle
Try not to rely on exercise as your only weight-loss strategy: doing more of it without changing your diet will help your heart health but is unlikely to lead to weight loss.
Eat a balanced diet
Reduced-calorie, low-calorie or light versions of your favourite foods may be helpful, but don't assume this means that they are also low in salt and sugar. So, check food labels and try to make healthy choices, not just lower-calorie ones.
But you might want to eat them less often or limit your portion size.
Don't give up if your progress is slow
'ideal' weight can take a while to achieve and may seem unattainable at times. Don't feel disheartened if your weight loss is slow or you hit a plateau.
Maintaining even a slight weight loss is beneficial for your health in the long term and something to be proud of. So, keep it up!
Always ask an expert, do not follow social media and certified non-experience Nutrition experts.
Your Dietitian,
Kuntal Patel