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Fat Loss is a Myth for me now 🥲
Hello Doctor,
I wanted your guidance regarding weight loss and appetite control.
I started gym in September 2025 at around 92 kg. Currently (April 2026), I am around 95 kg with approximately 36% body fat. I have been consistent with weight training and some cardio, and I also maintain protein intake through my diet and supplements.
However, my main issue is that I am unable to control my hunger and I frequently experience strong cravings for sweets. Because of this, I find it difficult to maintain a calorie deficit consistently.
I wanted to ask:
Could this be related to any hormonal or metabolic issue?
Would medications like GLP-1 agonists (such as semaglutide) be appropriate in my case for appetite control?
If not, what would be the best medical or nutritional approach to manage hunger and cravings?
My goal is to reduce body fat while preserving muscle, as I am regularly training.
Thank you.
Answers (13)
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Weight gain despite consistent gym (92kg to 95kg) suggests that while you are building muscle, your caloric intake is exceeding your expenditure. At 36% body fat, cravings can be due to insulin resistance or leptin imbalance. GLP-1 agonists like Semaglutide are generally reserved for clinical obesity or Type-2 Diabetes and have significant side effects; they shouldn't be the first line of treatment at 25.
Next Steps
We first need to check your Fasting Insulin, HbA1c, and Thyroid levels to rule out metabolic issues."
Health Tips
"Increase your fiber and water intake before meals to feel fuller. To curb sweet cravings, ensure you are getting enough sleep (7-8 hours) and try replacing sugar with small portions of fruits. If you need a customized medical weight loss plan or further consultation, you can contact.
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Avoid fat and sugary foods, alcohol. When craving starts, divert your mind. Extensive gyming can increase weight due to increased muscle mass, water retention and increased calorie intake, due to increased appetite after heavy exercise.
Instead of increasing gym exercise, you can switch over to natural aerobic exercise like brisk walking, jogging, swimming, yoga.
Get thyroid function tests done and share results.
Aim for gradual, sustained weight reduction.
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You are just 25 years old and you are doing weight training too
Just be consistent in weight training and increase intensity of weight training under supervision
Increase fibre in food along with Protein.
Take small portions but more frequently so it will help to maintain your Blood sugar and yoib won’t feel craving
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Consult one endocrinologist.Either local hospital or here in practo consult.Go to endocrinologist section in practo and consult one doctor.
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Take high protein and high fiber foods to stay full longer, drink plenty of water, and ensure you get 7 to 9 hours of sleep to keep your hunger hormones in check.
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You can consult endocrinologist
Next Steps
low calorie diet
exercise atleast 30 min
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Good ,you are on track.gym is enough for you and also help in reduce weight loss. Medication has lot of side effects also.because of excercise, your body need more calories thatswhy you feel hungry all the time.depend only on protein diet and low intake of carbs and fats is the key for it.loss in your case.so manage accordingly.
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Your issue is most likely behavioral and nutritional rather than pathological. Start with structured dietary control and lifestyle optimization. If after 2–3 months you are unable to maintain a calorie deficit despite sincere efforts, then pharmacological options like GLP-1 agonists can be considered under medical supervision.
Your goal of fat loss with muscle preservation is absolutely achievable with the right strategy.
Thank you.
Next Steps
Continue weight training (essential for muscle preservation)
• Add 20–30 min moderate cardio 4–5 times/week
• Avoid overtraining
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Dr. Gaurav Jaiswal
General Physician
6 yrs exp
Jhansi
Avoid fried and spicy food
Water intake more
Do connect and consult
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Dr. Annpurna Pai
General Physician
31 yrs exp
Mumbai
Rule out endocrine issues like hypothyroidism and/or diabetes . As you have cravings , you should aim to keep high Fibre snacks handy whenever you are craving food . Like roasted makhana , salads without dressing and salt , roasted chana , boiled eggs , fruits like guava , papaya , etc . Have regular meals without prolonged fasting .Reduce refined carbohydrates . Include millet chappatis and brown rice instead of regular roti and white rice . Take adequate protein , and vegetables . Maintain a food diary to record every food you consume . Avoid fruits like mango grapes etc and avoid fruit juices . Includes oats as one of the grains .
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Dr. Chaithra H
General Physician
5 yrs exp
Bangalore
You can start
But after consulting endocrinologist
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Dr. Vetsa Sri Krishna Chaitanya
General Physician
7 yrs exp
Rajahmundry
Need a few more details please consult for further evaluation and treatment
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