Metabolism. It doesn't even lose a bit.

A slow rate of weight loss is quite common and doesn't always mean your metabolism is "damaged." Body weight can fluctuate due to water retention, hormones, stress, sleep quality, sodium intake, and irregular menstrual cycles. The goal should be sustainable fat loss rather than rapid weight loss. To support a healthy metabolism and improve fat loss:- ✅ Prioritize protein at each meal (eggs, fish, chicken, paneer, tofu, dals, Greek yogurt, Curd, whole pulses etc.). ✅ Include strength training 2–4 times per week, if medically suitable. Maintaining or building muscle can help increase daily calorie expenditure. ✅ Stay physically active throughout the day. Non-exercise activity (walking, taking stairs, standing more often) contributes significantly to calorie burn. ✅ Avoid very low-calorie diets. Excessive calorie restriction can reduce energy levels, increase hunger, and make fat loss harder to sustain. ✅ Get 7–9 hours of quality sleep. Poor sleep can affect hunger hormones, cravings, and metabolic health. ✅ Manage stress levels. Chronic stress may increase cortisol, which can influence appetite and fat storage. ✅ Stay hydrated and include plenty of vegetables, fruits, and fiber-rich foods to support satiety and digestive health. ✅ Check for underlying issues if progress remains very slow despite consistent efforts, such as thyroid disorders, PCOS, insulin resistance, certain medications, or nutrient deficiencies.

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