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Hi Doctor, From past few years i was outside my home so due to hostel food which i didn't preferred to eat sometimes i lost my maximum weight and looked very thin. Now from past 1 year i am at home and eating home food but i am not getting any strength over my hand and leg, only i am getting belly and hip fat causing my weight to increase. Will you please tell me what should i do ? I want a body with more strength in hand and leg with less belly and hip fat .
Answers (17)
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The possible causes of this condition include muscle loss, a sedentary lifestyle, lack of exercise, protein deficiency, Vitamin B12 and Vitamin D deficiency, iron deficiency, thyroid imbalance, diabetes, and other medical issues. You should visit our clinic so we can conduct the necessary investigations. Based on the results, we will guide you regarding appropriate medication, exercise, and lifestyle modification
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Brisk walk 30mins a day for 5days in a week can help..yo can do exercise which will help your body to keep fit
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Check thyroid
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If you want to discuss your problem in more detail, feel free to message me on WhatsApp at nine one one nine two five five six nine nine for a detailed discussion
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Maybe you are more sedentary.
Avoid fatty, sugary food, avoid sitting for long hours continuously.
Do some regular physical exercise.
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Nothing serious 👍 just fat gain with low muscle. Start simple exercise increase protein, you’ll improve. For proper plan, you can book a consultation
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Hello. I have reviewed your concerns regarding your body composition and strength.
What you are describing is a common phenomenon when recovering from a period of poor nutrition. When the body has been in a "deficit" or "survival mode" for a long time, it tends to store new calories as fat in the abdominal area first to protect vital organs. This often results in a "skinny-fat" physique- where the belly is larger, but muscle mass in the limbs remains low.
1. Understanding Your Current Composition
Lack of Muscle Stimulus: Eating "home food" provides the calories for weight gain, but without specific resistance training, those calories are stored as fat rather than being used to build muscle in your arms and legs.
Metabolic Recovery: After long-term weight loss, your metabolism may be slightly slower. Your body is prioritizing fat storage (energy reserves) over muscle synthesis.
2. How to Build Strength in Limbs
To gain strength in your hands and legs while reducing belly fat, you need to transition from "weight gain" to "body recomposition":
Resistance Training: You must challenge your muscles to grow. Focus on compound movements:
Legs: Squats, lunges, and calf raises.
Arms/Hands: Push-ups, bicep curls, and grip-strength exercises.
Protein Intake: Muscle cannot grow without protein. Ensure every meal has a protein source like dal, eggs, paneer, soy, or lean meats. Aim for roughly 1.2g to 1.5g of protein per kg of your body weight.
3. Reducing Belly and Hip Fat
Complex Carbs over Simple Carbs: While home food is healthy, avoid excessive sugar, white rice, and refined flour (maida), which contribute to insulin spikes and belly fat. Switch to whole grains like oats, millets (jowar/bajra), and brown rice.
Consistency: Spot reduction (losing fat only from the belly) is not biologically possible. As you build muscle in your limbs and stay active, your overall body fat percentage will drop, and the belly fat will eventually decrease.
Summary Advice:
You don't just need more food; you need active recovery. Start a basic bodyweight strength routine 3-4 times a week and significantly increase your protein intake. This will signal your body to move those calories into your muscles rather than your waistline.
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Better if you join a gym membership and manage your diet accordingly.
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What you are experiencing is often called 'Skinny Fat' or Sarcopenic Obesity in a mild form. After a period of poor nutrition in a hostel, your body likely lost muscle mass (atrophy) to survive. Now that you are eating home food, your body is storing energy as Visceral Fat (around the belly and hips) because there is no 'stimulus' for the muscles to grow. Simply eating more food without resistance training will lead to fat gain rather than strength or muscle gain in your arms and legs."
Next Steps
"1. Muscle Atrophy: Your hands and legs feel weak because the muscle fibers have shrunk due to past under-nutrition.
2. Insulin Sensitivity: High-carb home food (Roti, Rice, Sugar) without physical activity leads to fat storage specifically in the abdominal area.
3. Lack of Protein: Muscle strength requires a specific protein intake which might be missing from a standard home diet."
Health Tips
"To shift from fat gain to muscle/strength gain, follow this 3-step approach:
Strength Training: You must start basic resistance exercises (Push-ups, Squats, or lifting weights). Muscle only grows when it is challenged. This will 'pull' the nutrition towards your limbs.
Protein-Rich Diet: Ensure you are getting at least 0.8g to 1g of protein per kg of your body weight (Include Paneer, Soya, Eggs, or Pulses in every meal).
Blood Tests: Get a Vitamin D3 and Vitamin B12 test. Deficiencies in these are extremely common in India and lead to muscle weakness and fatigue."
NEED some more dietary history from your side so do connect and consult
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This is due to fat gain with low muscle (weak strength).
Start regular exercise – focus on strength training (push-ups, squats, light weights) 4–5 days/week.
Increase protein (eggs, dal, paneer, chicken), reduce junk and sugar.
Sleep well and be consistent. If weakness still persists, get basic tests done. You can consult me for proper plan
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What you are describing is quite common. After a period of weight loss, when diet improves, the body may gain fat more easily than muscle, especially if there is less physical activity or no strength training.
The feeling of less strength in hands and legs is usually due to low muscle mass, not a disease. At the same time, fat tends to accumulate more around the belly and hips, which can be frustrating but is reversible with the right approach.
Next Steps
1. Start strength/resistance training (at least 3–4 times per week) focusing on arms, legs, and core
2. Ensure adequate protein intake (dal, eggs, paneer, chicken, soy, etc.)
3. Continue home food but avoid excess sugar, fried, and refined foods
4. Add walking or light cardio along with strength training
5. Stay consistent for at least 6–8 weeks to see visible changes
Health Tips
-You cannot reduce fat from only one area (like belly); overall fat loss is needed
-Focus on building strength and muscle, not just weight
-Avoid crash dieting—it can worsen muscle loss
-Good sleep and regular routine play a big role
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Need few more details for proper understanding of your issue.
You can consult with me online on Practo or whatsapp on eight three one eight four six nine eight eight six for proper diagnosis, conclusion and management
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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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Dr. Moin Ahmad Siddiqui
Trichologist
7 yrs exp
Lucknow
Join a Gym
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Dr. Suraj Sharma
General Practitioner
4 yrs exp
Jaipur
Do consult
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Dr. Anuj Mothsra
General Physician
6 yrs exp
Jhunjhunu
Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.