Virat Kohli's Nutritionist Reveals Top 5 Weight Loss Mistakes: Are You Making Them Too?

Virat Kohli's Nutritionist Reveals Top 5 Weight Loss Mistakes: Are You Making Them Too?

Weight loss is often portrayed as a simple equation eating less and exercising more. However, several individuals struggle to accomplish their targets despite making what appear like healthy selections. In reality, some common mistakes can slow progress, impact metabolism, and make sustainable weight management more difficult. 

According to a study published in National Library of Medicine, “The World Health Organization (WHO) describes overweight and obesity as an abnormal condition that impairs health causing four million deaths annually. Across the globe, the prevalence of overweight and obesity between 1980 and 2013 increased by 27.5% among adults. Numerous studies recommend that a modest weight loss of 5 to 10% significantly improves parameters such as blood glucose levels, blood pressure, inflammatory markers and lipid profile among human participants.” ¹

Ryan Fernando, renowned celebrity sports nutritionist and chief nutritionist at QUA Nutrition, took to his Instagram account and highlighted top 5 weight loss mistakes. “Most people struggle with weight loss not because they lack motivation, but because they follow habits that quietly slow their progress. Skipping meals, drinking less water, avoiding strength training, relying only on supplements, or doing random workouts without the right intensity can all affect fat loss, metabolism, energy levels, and muscle preservation,” revealed Virat Kohli’s nutritionist Ryan Fernando. ²

Sustainable weight loss is not about starving yourself or chasing shortcuts. It is about balanced nutrition, proper hydration, regular movement, strength training, recovery, and understanding what your body actually needs. Even underlying deficiencies, inflammation, or hormonal imbalance can make fat loss harder if you never check your health markers. Fixing these common weight loss mistakes can improve fat burning, body composition, and long-term results naturally, added the sports nutritionist.

Common Weight Loss Mistakes

1. Skipping Meals Or Eating Too Little: Ryan said, when you skip meals or eat too less, it increases cortisol, signals fat storage, and reduces metabolic efficiency. He said, “starving is not fat loss, you need food to burn fat. It is significant to eat balanced meals daily. One of the most common misconceptions is that significantly slashing calories will speed up weight loss. While creating a calorie deficit is vital, eating too little can backfire.

Skipping meals may increase hunger later in the day, lead to overeating or unhealthy snacking, and reduce energy levels. A balanced meal eating pattern includes sufficient protein, fibre, healthy fats, and complex carbs. 

2. Not Drinking Adequate Water: The nutritionist said even 2% dehydration slows metabolism as the liver needs water for fat mobilisation. Low water intake will lead to slower fat burning. He recommended to drink 3 to 4 litres of water daily. Hydration plays key role in overall health and may also influence weight management.

Several people confuse thirst with hunger leading them to eat when their body actually requires fluids. Replacing sugary drinks with water can also help bring down unnecessary calorie intake. 

3. No Exercise Or Movement: Ryan said, diet alone is not sufficient. Without movement, fat loss slows down as exercise improves metabolism and preserves muscles. The sports nutritionist recommended to walk 7000 steps daily, aim for 3-4 days of strength training in a week, mobility movements, and stretches for effective weight loss.

Exercise is not just about burning calories. Regular physical activity supports cardiovascular health, muscle maintenance, insulin sensitivity, and overall well-being. A sedentary lifestyle can make weight loss more challenging, even if dietary habits are relatively healthy.

4. Ignoring Fat-Burning Intensity: Ryan revealed that fat loss works best at approximately 70 to 85% maximum heart rate. Too low or too high will lead to less efficient fat burning as intensity matters as much as duration. He recommended to train at moderate intensity. 

Many people spend hours exercising but fail to pay attention to workout intensity. While any movement is beneficial, incorporating activities that challenge the cardiovascular system can help improve fitness and energy expenditure.

5. Relying Only on Powders, Pills, and Quick Fixes: He said that supplements can be taken to support but they cannot be a replacement for food. Real food and nutrition are still the base. He suggested to prioritise whole foods first and supplements only if needed. 

The weight-loss industry is filled with supplements, powders, detox products, and pills that promise rapid results. While some products may have specific uses, none can replace the fundamentals of healthy eating, regular exercise, quality sleep, and stress management. Relying solely on supplements may lead people to overlook the habits that truly drive sustainable progress.

Bonus Mistake: No Basic Health Checks: He revealed without blood tests, you may miss deficiencies, hormonal imbalance, and inflammation markers. It is important to do basic health screening before starting fat loss and normalise the checkups every 6 months or once a year.

Sometimes weight-loss resistance is not due to lack of effort but rather hidden health concerns. Without proper blood tests, important issues may go unnoticed that may include iron deficiency, vitamin D deficiency, thyroid imbalances, hormonal disturbance, elevated inflammation markers, and insulin resistance. 

These factors can affect energy levels, metabolism, appetite regulation, and overall health. If you have been struggling to lose weight despite consistent efforts, discussing appropriate health screenings with a healthcare professional may be beneficial.

FAQs

References

1. National Library of Medicine|What could be the reasons for not losing weight even after following a weight loss program?

2. Ryan Fernando, renowned celebrity sports nutritionist and chief nutritionist at QUA Nutrition via Instagram|Top 5 weight loss mistakes

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.