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Struggling to lose weight
I have been struggling to lose weight despite doing everything. can you prescribe any treatment or routine to be followed.
Answers (25)
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1. Basic Rule for Weight Loss
Calorie deficit (eat slightly less than you burn)
High protein
Daily movement
Good sleep (very important for hormones)
🌅 Morning Routine
Wake up → 1 glass warm water (optional lemon)
20–30 min brisk walk / light jog / skipping
If no time → 10 min HIIT at home
🥣 Breakfast (High Protein)
Choose one:
2 boiled eggs + 1 toast
Oats + milk + nuts
Besan chilla (2 small) + curd
Paneer bhurji (small bowl)
Avoid: Paratha + butter daily, sugary tea, biscuits
🍽️ Lunch
1–2 roti (multigrain preferred)
1 bowl dal or chicken/fish
1 bowl sabzi
Salad (very important)
Avoid:
Fried food
Cold drinks
Large rice portions
☕ Evening
Green tea / black coffee (without sugar)
Roasted chana / handful nuts
15–20 min walk
🌙 Dinner (Light & Early)
Soup + paneer / chicken
Or 1 roti + sabzi
Avoid heavy rice at night
👉 Finish dinner before 8:30–9 pm.
🏋️♀️ Weekly Exercise Plan
3 days strength training (squats, lunges, pushups, planks)
3 days cardio
1 day rest
Strength training is important for female fat loss (helps hormonal balance & toning).
💧 Other Important Points
2.5–3 litres water daily
7 hours sleep
Avoid stress eating
No crash dieting
If you tell me:
Your weight
Height
Target
Any thyroid/PCOS issue?
I can make a more personalized fat-loss plan for you 💛.. contact me for proper follow up
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Weekly injections are available along with diet .
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I have helped many to loose weight so please consult me for detailed approach and diet plan
I will also rule out any underlying medical conditions
Next Steps
Consult a doctor
Health Tips
Start counting calories on my fitness pal
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Diet and exercise is the only way through which you can reduce weight,stop junk food, follow healthy diet.
Stop eating too much of fried food,oily , salty and sweets.
Take fibre and protein rich food,you need to cut down on carbohydrates, include fruits and vegetables.
Need to exercise regularly, cardio and strength training shall be helpful.
You need to cut down on your calorie intake only then you can see the results.
Next Steps
follow health diet
exercise regularly
reduce your calorie intake
also get your Thyroid test done
T3,T4 and TSH Level
Health Tips
Take rest,need 6 to 7 hours of sleep
avoid using too much of gadgets.
keep ourselves active.
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Do Gyne consultation for PCOS
Btw do regular exercise and healthy diet
Avoid junk food completely
Cut sugar ,oil from diet
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Regardless of the actual weight, the focus to be on
1. Regular exercise
2. Healthy diet
3. Normal Blood Pressure, Blood Glucose and pulse rate.
All the best.
www.jgsr-health-education.in
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Get tests done to exclude any underlying cause for failure to lose weight. Get thyroid profile, blood sugar done. Please share details of your problem, history of taking any meds including steroids.
Follow life style measures consistently, weight loss should be gradually and consistent.
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At 26 years, failure to lose weight despite effort usually means one of the following is happening:
• ❗ Calorie intake is unknowingly higher than estimated
• ❗ Insulin resistance / PCOS
• ❗ Hypothyroidism
• ❗ High cortisol (stress, poor sleep)
• ❗ Sedentary metabolism despite workouts
• ❗ Crash dieting leading to metabolic adaptation
Before prescribing medication, I would not jump directly to fat-loss drugs unless:
• BMI ≥ 27 with comorbidities
• BMI ≥ 30
Weight loss treatment must be metabolic correction first, fat loss second.
If you are truly doing “everything,” then we need to check whether it is:
• Correct nutrition
• Correct intensity exercise
• Correct sleep
• Hormonal imbalance
Next Steps
Step A: Basic Investigations
Get these tests done:
• TSH (thyroid)
• Fasting insulin
• Fasting glucose
• HbA1c
• Lipid profile
• Vitamin D
• B12
• Ultrasound pelvis (if irregular periods → rule out PCOS)
⸻
Step B: Structured Fat-Loss Routine
Health Tips
✔ Do NOT undereat — it backfires hormonally
✔ Focus on protein, not calorie starvation
✔ Measure waist circumference weekly (not weight daily)
✔ Manage stress — cortisol blocks fat loss
✔ Avoid detox teas / slimming centers
⸻
If you share:
• Your height
• Current weight
• Period regularity
• Any thyroid or PCOS history
I can design a more personalized structured plan for you.
For safe and effective fat-loss planning tailored to your body type and labs, booking an online consultation would significantly improve your results and avoid unnecessary trial-and-error.
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Stress can increase hunger hormones and make you eat more, leading to weight gain. Poor sleep, emotional eating, and high-carb foods can also make you feel hungry again soon.
Next Steps
Try regular meals with more protein and fiber, good sleep, and stress control. Please consult me for proper evaluation and guidance.
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Change life style n diet plan drastically first. Add walk regularly
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Weight loss requires a combination of dietary modification, regular exercise, and evaluation for underlying hormonal issues such as thyroid dysfunction or PCOS.
Kindly share your height, current weight, menstrual history, and recent lab reports if available.
Based on that, I will guide you with a structured plan.
Next Steps
Health Tips
●Avoid sugar, bakery, cold drinks
●Reduce refined flour (maida)
●Increase protein (dal, paneer, eggs, sprouts)
●Add salad before meals
●Early dinner (before 8 pm)
●2–3 L water daily
●🏃 Exercise
●30–45 min brisk walking daily
●Strength training 3 times/week
●8–10k steps daily target
●😴 Sleep
7–8 hours compulsory
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Hello,
Weight loss is a continuous process that requires regular monitoring and discipline. Kindly don't expect any quick way to get it. Medicines also can only be given by doctor after examination and blood tests. Only thing which you can do is to maintain a calorie deficit by at least 600 calories daily i.e. eat less than what you require and burn more.
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Mainstay of treatment is lifestyle modifications and dietary changes strictly may required. For medical management of obesity you need to consult me on practo for further management .
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Dr. Gaurav Jaiswal
General Physician
6 yrs exp
Jhansi
Kindly do connect and consult
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Dr. Shaikh Huzaif
General Physician
20 yrs exp
Mumbai
Please consult
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Dr. Kamal Kumar
General Physician
7 yrs exp
Rewari
Dear Patient,
Weight loss should be done in a healthy and sustainable manner with proper diet control physical activity and lifestyle modification. Crash dieting or skipping meals should be avoided as it can slow metabolism and cause weakness.
Diet routine
Start day with warm water and soaked nuts
Breakfast high protein such as eggs paneer oats or dal cheela
Lunch balanced meal with roti or rice dal vegetables and salad
Evening snack fruits or roasted chana or nuts
Dinner light meal such as soup vegetables paneer or dal before 8 pm
Avoid sugar fried foods junk food sweet drinks and late night eating
Drink 2 to 3 liters of water daily
Exercise routine
Brisk walking 30 to 45 minutes daily
Strength or body weight exercises 3 to 4 times per week
Yoga or stretching for flexibility and stress control
Lifestyle
Adequate sleep 7 to 8 hours
Stress management as stress hormones can affect weight
Consult me if
No weight loss despite 2 to 3 months effort
Irregular periods excessive hair fall or hormonal symptoms
Severe fatigue or medical conditions
Healthy weight loss is usually 2 to 4 kg per month with consistency.
For further guidance and personalized treatment you may consult me online anytime.
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Dr. Chaithra H
General Physician
5 yrs exp
Bangalore
Dietician consultation
Brisk walk 30 minutes per day
Diabetic diet
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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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Dr. Sajid Ali
General Practitioner
4 yrs exp
Kanpur
lifestyle modification and diet change
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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. Lakshmi Srutha Keerthi Medagam
Internal Medicine
9 yrs exp
Guntur
Difficulty in losing weight can be due to many underlying health conditions mainly due to PCOD and hypothyroidism
It can be due to underlying insulin resistance
Next Steps
check for insulin resistance and TSh
Health Tips
mainstay of treatment for losing weight is regular exercise and dietary changes along with life style modifications
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Dr. Suraj Sharma
General Practitioner
4 yrs exp
Jaipur
Do consult
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Dr. Sohan Kulria
General Physician
5 yrs exp
Firozabad
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 free discussion
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Dr. Ashita Kuruvilla
General Practitioner
8 yrs exp
Kolkata
Regular exercise and DIET is the most importantly
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Dr. Sachin Madan
General Physician
8 yrs exp
Rajgarh
Weight loss can be difficult due to hormonal imbalance (thyroid, PCOS), insulin resistance, poor sleep, stress, or hidden calorie intake. I would suggest checking your weight, height (BMI), menstrual history, diet pattern, and activity level. Basic tests like TSH, HbA1c, fasting insulin, and lipid profile may be required. Meanwhile, follow a high-protein diet, reduce refined carbs and sugar, walk 30–45 minutes daily, add strength training 3 times/week, and maintain proper sleep. Please share your details so I can guide you more specifically.
In case of further assistance, you can consult me on Practo.
— Dr Sachin Madan, MBBS MD Medicine
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