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‘’Weight loss, gain, maintain,

All of it is a journey.’’

Bodyweight is a vital part of our physical and mental health. Thus, be it underweight or overweight, neither is good. Both invite a number of deficiencies and diseases. There is an adverse impact on the quality and longevity of life in either situation. Let us understand more about weight and weight loss plateau.

What is weight & how is it calculated?


Weight = fat weight + LEAN body weight ( organ wt + water weight + bone wt+muscle wt)

A simple method to calculate ideal weight is through the BMI or body mass index equation. According to this equation your BMI = weight (Kgs)/ height2 (m2).


But remember, body weight is not the only measure of your fitness or fatness. So please do not fall into seeing yourself in terms of weight or number. Everybody is different and beautiful in his own ways. The only need is to keep good health as the priority.

What is the weight loss plateau?

By definition, a weight-loss plateau is when you stop losing weight despite a consistent diet and exercise regimen that had previously helped you lose weight.

Research shows that weight loss plateaus happen after about 6 months of following a low calorie diet.

If you have ever tried losing weight, you must have wondered what is going wrong or what are you doing wrong, afterall putting blame on yourself is an easy job. But that's not the right thing to do!

Weight Loss is hard, and every pound lost should be celebrated!

But remember, you have not reached a plateau if-

  • Your sugar cravings have gone down

  • Your fat percentage is going down

  • Your waist to hip ratio is moving

  • Your able to sleep without any stimulants or pills

  • Your able to manage stress without any stimulants like alcohol, cigarette or caffeine

  • Your digestion is improving

  • You feel lighter with no bloating in the evening and your periods do not need any pills to regulate it.

  • Your blood parameters are in place.

  • If your strength, stamina and speed has improved.

What causes a weight loss plateau?

Although there is no such specific conclusion to why weight loss plateau occurs, the decisive one stands as a person no longer adhering to their diet plan. However, there are several other factors that add up to this process. Some of them are as follows-

  • If you are not on a sustainable diet plan

  • If you depend on product or a supplement for weight loss to gain health

  • If you are not eating according to your body prakruti and your diet does not include local, traditional or seasonal foods

  • If you are overeating or undereating

  • If you are overdoing exercise

  • If you depend on particular food or nutrient for a longer time to lose weight

When do you come to know that you have reached a plateau?

Most visible sign- You're happy, yet unsatisfied. You might feel good about the progress you've made, yet more of your attention stays focused on the remaining progress to come with an intense realization that you aren't yet where you want to be. Well, that's truly subjective yet based on emotional quotient.

Talking about bodily signs, you reach a plateau when there is no improvement in metabolic factors such as sleep, digestion, hormonal imbalance, without routine exercise, skin and hair issues and decrease in fat percentage.

Get these 3 ways and break that frustrating weight loss plateau.

First of all, note that weight loss plateau is perfectly normal. It happens to pretty much everyone. You just need to put light on the understanding that you have to get past this plateau in a safe & healthy way. Following are the ways to do so-

1. Care for your calories

Stop overconsuming or decreasing calories drastically as this gives rise to high levels of cortisol (the stress hormone). Rather consider eating one hundred to three hundred calories more than the recommended calories for a few weeks.

2. Unleash the power of Power Nap

Take a short nap for twenty to thirty minutes post lunch between 1.30-3.30 pm. This increases sleep quality thereby improving the fat-loss process.

3. Res-structure your exercise routine

Stop overdoing or undergoing exercise. Keep a balance as per the requirement.

Top 3 foods that should be a part of daily diet to lose weight

1. GHEE-

Yes! 2-3 spoons of ghee daily with lunch and dinner does wonder. Using it in the traditional way like applying on rotis/bhakri/giving tadka proves beneficial for taste buds as well as the plan of weight loss.


Eat local and seasonal fruits with correct combinations and on the appropriate timings. Every food has its own timing.

3. Legumes/pulses/millets

Eat them 3-4 times per week cooked in the traditional way with a satvik combination. It adds taste to your food and feeds the weight loss plan too.

Closing thoughts-

A plateau is a sign that you’ve made some progress, only if you see that so.

View it as a chance to recognize the progress you’ve made, gather your strength to make the next attempt and move ahead to the next round of progress.

It is understood that hitting a weight loss plateau can be discouraging, but a person can often adapt their diet or fitness routine to continue to lose weight.

Nutritionists like Ankita Vaidya can be your partner in getting where you want to. Get in touch with her and push the plateau.

Nutrigenomics Counselor,

Sports nutritionist and Postgraduate in Food Science

and Dietetics.


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