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Unable to reduce fats despite exercise
I am 5'2" and weigh 57kgs. I had joined a gym on November and left it after the lockdown started from March. I used to be 60kgs when I had joined. I used to be slim and thin throughout my life but since a year or so, I have put on weight(after I started working in office). I was diagnosed with thyroid, cholesterol, ESR, low vitamin D and high prolactin. Got tested on March, found that my major illness have been cured. I only have high prolactin (28) for which I am taking medication as prescribed. I also am continuing 25mg of thyronorm as asked.
I had a busy hectic schedule and irregular food habits. Now that I am at home and can not go out, I started exercising at home(very mild they are without weights). I have realised that I am gaining again rather than reducing. I am eating as healthy as I can. My target is to be 52-53 kgs. I think I am missing a proper diet for which I am unable to look fit. Can anyone help me with what I should eat and what not? Or atleast guide me?
Answers (16)
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Hello,
There are many factors that contribute to weight gain. Since the initiation of lockdown physical activity has been restricted but, the food intake has remained the same which leads to weight gain & fat gain. Thyroid slows down the metabolism reason one gains weight very fast. Your physical acitivity is also less compared to before as you said you were gyming.
Weight loss is a process & it has to be done the "right" way to ensure it is sustainable & long lasting. A customized diet is highly recommended that takes into account your lifestyle, routine, medical conditions, medications, eating habits (likes & dislikes), sleep pattern, physical activity.
This helps in identifying the gap areas & correcting them accordingly.
Next Steps
For further details book an appointment or contact us through practo. Also do visit our website www.balcalnutrefy.com for client reviews.
Health Tips
Following suggestions can be implemented for the start -
1. Set in a routine (meals, exercise & sleep)
2. Have breakfast within first 2 hours of waking up
3. Do not skip meals as it leads to unhealthy snacking & cravings
4. Incorporate 2 fruits throughout the day (preferably mid-meals)
5. Drink 2-3 liters of water to stay well hydrated
6. Have balanced meals
7. Incorporate protein rich foods in every meal like dals, sprouts, pulses, curd, paneer, eggs, chicken etc
8. Avoid sweets, sugar, fried foods, refined flour & its products
9. Exercise 45 minutes to 1 hour 6 days a week
10. Cruciferous vegetables like cabbage, cauliflower, broccoli & soya to taken in well cooked form
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Things needs detailed information about your meals and nutrition options and lifestyle changes only then we can discuss things further and suggest anything choose direct consultation for proper guidance and help
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Hi
Hope you are doing fine.
Weights loss is multifactorial... during lockdown there are multiple reasons why you must be gaining weight like -diet, exercise,late night munching, water intake, sleep,stree..or hormones
Figure out what is going wrong n plan accordingly
If you correct few things u will definitely loose weight.
Focus on getting Lean n healthy by loosing more fat.
I need more information about your lifestyle and eating pattern to plan things.
Next Steps
consult us for personalized plan
Health Tips
take your vitamin D supplement
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Need detailed conversation so choose direcct consultation through practo.
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Hi
Take direct consultation for customising ur diet routine and lifestyle
Next Steps
contact by finding details on healthyuindia.com or consult by practo online
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U intake timely food with more cooked vegetables.
Use fried till,tilloil,jaggery,whole flour,grams,millets,unpolished rice,in ur diet.
Greengram soaked overnight 2 tsf to be taken in morning on empty stomach.
Eat papaya regularly.
Intake 10 almonds everyday .
Use alternate oils of groundnut, sun lower,till,coconut in foods.
Practice walking 1 hr a day ,yoga will also do .
sleep aaramse for 6 hrs minimum.everyday.
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Hi,
Thank you for your query
Yes diet need to correct and lifestyle as well
for which we need to understand your food habits,
Next Steps
kindly book your appointment via practo for further details
Health Tips
Eat small frequent nutritious meal , Avoid overeating, Drink plenty of fluid, normal walk of 30 -40 mins is beneficial
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Hello,
There are various other screening required.Contact me online for the detailed diet chart
Next Steps
Book an appointment at www.apekshapt.in or contact me through practo direct consult
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Hello user
There are many reason of being overweight or obese
. Improper liver functions
.Pcod
. Endocrine imbalance ( diabetes/ thyroid)
. Psychological problems
. Physical inactive
. Improper dietary diet
. Vitamins and minerals deficiency
.Eating disorders
. Improper sleep
.Stress
. Medication
Many more
HOW WE TREAT OVER WEIGHT AND OBESITY THRU DIET
. Finding and Curing the cause of Overweight and obesity
. Treating the deficiency , symptoms and disease cause due to obesity and overweight
. Diet to get ideal weight
WHY IT IMPORTANT TO REDUCE WEIGHT
Obesity result to many other disease
. Diabetes
. High bp or hypertension
.Heart disease
. Kidney disease
. Osteoporosis
. Vitamins and minerals deficiency
And many more.
Before prescribing any thing ,we need some health information like
Vitals,health parameter, physical activity, family history, occupation, daily routine and any many.so ,if you want to contact ,please contact us thru the link below
Next Steps
For more information or to contact me directly or via phone or for online counseling contact
https://www.facebook.com/doctorplanmydiet/
Thanks with Regards
Dt. Ankita
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Hi Thanks for sharing your concerns in detail.
There can be 2 reasons of your weight gain.
1. You we’re doing high intensity workout at gym and was burning good amount of calories after you stopped going to gym body is reserving that calories and your home workout won’t help you burn that much of calories.
2. In thyroid your metabolism slows down hence you burn less calories as compared to someone who doesn’t have thyroid.
Next Steps
I am glad that you are motivated to lose weight in a healthier way and hence seeking professional help. Few guidelines you can follow are:
Try to make a proper eating and workout routine.
Eat small meals every 3 hours
Try to include some form of Fiber and protein in each and every meal this will help you improve your metabolism and also will make u feel full in less calories.
Try to minimise use to processed food.
Try to limit your fat intake to 4 tsp per day I.e. 20g
Make sure you are well hydrated.
I have help thousands of client with thyroid to lose weight permanently in a healthier way. I can help you with customised diet plan for assured and sustainable result. Do get in touch with me through practo regarding my customised diet program service.
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Ask me directly for personalized diet plan for you.
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You need close monitoring of your food intake and exercise regimen.
Next Steps
eat high fibre and high protein diet
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Ms. Anjali kanphade
Dietitian/Nutritionist
7 yrs exp
Nagpur
Hi
Take direct consultation through my practo account for customized diet plan.
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Ms. Sana Khalid
Dietitian/Nutritionist
6 yrs exp
Bangalore
Hey!
Weight loss is sometimes a complicated process, and certain factors like stress can make it more difficult. Since you’re on medication already and have started to exercise and eat properly, you should surely see results soon.
It’s quite common to see a sight increase in weight once you start any regular exercise, it could just be water retention and lactic acid build up, which goes down on its own- provided you continue exercise and stay well hydrated.
Please eat a good amount of fruits, raw vegetables, sprouts, dry fruits, and stick to a 3 meal pattern. Intermittent fasting will also work wonders with maintaining weight and preventing weight gain !
Next Steps
Continue daily exercises, eat more protein, stay well hydrated. Consult on practo.com for detailed diet plan and intermittent fasting chart.
Health Tips
Do not do a crash diet , do not starve or stay hungry , do not stop exercising.
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Ms. Prerana Solanki
Dietitian/Nutritionist
8 yrs exp
Kolkata
There's possibly an imbalance in the current food intake which needs to be corrected so that you achieve your target. We have had clients with similar issue and specifically with high prolactin and have achieved food results with my recommendation.
Next Steps
Connect with me through Practo and I can guide you further and help in the best possible way.
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