46-Year-Old Man Struggles to Lose Weight Despite Jogging and Yoga

Ans: Your aim should be to increase muscle mass and lower body fat. You should look at inch loss rather than your weight per se. Weight loss may reach a plateau but your exercises must include weight training which will help increase lean mass. Ensure consumption of low fat high protein foods. Have regular high fiber low carbohydrate meals within your requirements. .

Ans: Weight reduction should be aimed by increasing muscle mass and lowering body fat. It is a gradual process which should be monitored by a professional and not deteriorate health of an individual. Follow a balanced diet with focus on more complex carbohydrates and fiber rich foods like fruits and vegetables, whole grain cereals, etc., sources of protein rich foods like low fat dairy products, lean meat, eggs, pulses and legumes and low but healthy fats like olive or mustard or canola oil, etc. Avoid sweets, chocolates, alcohol, soft drinks, fruit juices, fatty foods, etc. which would add to your fat percentage by contributing empty calories. A regular exercise regimen will bring about building of lean mass and burn extra calories.

Ans: Thank you for your query. As a physiotherapist, I recommend combining your daily walking routine with strength training exercises like squats, lunges, and resistance band exercises to build muscle, which boosts metabolism. Additionally, focus on high-intensity interval training (HIIT) to vary the intensity of your workouts and burn more calories. Incorporate core-strengthening exercises such as planks to enhance stability and overall fitness. Pay attention to diet and hydration as they play a crucial role in weight loss, ensuring you maintain a calorie deficit. Finally, consult with a nutritionist or fitness expert for personalized guidance. Wishing you success in your weight loss journey!

Ans: Hey Amar,

To lose weight, you need to create a calorie defict. Which means you need to eat less than what your body burns. Sounds technical but if you just follow your body's hunger-satiation signals it should be good. There are a couple of ways you can manage to feel full
1. Have a glass of water 15-20 min before your meals. This will help you understand exactly how hungry you are when you sit to eat your main meals.
2. Have a balanced meal. Have 2 servings of vegetables (salads/sabzi), 1 serving of protein and 1 serving of carbohydrates (roti/rice). This will ensure you don't over eat and exceed your caloric requirements
3. Remove 30 minutes for exercise at least 5-6 days a week. We cannot eat very less calories since that can compromise our nutrient intake and create deficiencies in long run. And exercise is the simplest form to create calorie deficit to compliment your fat loss journey.
4. Try to sleep before 12am. Sleep plays a very vital role in your fat loss journey. Research states that inadequate sleep leads to fat gain and also, excess caloric intake. So clock in 7-9 hours of good quality sleep.
5. If you routine is stressful then ensure to practise deep breathing exercise, or yoga or meditation to manage stress. Cortisol (stress hormone) is responsible for fat deposition around the belly. So manage your stress levels and prioritise mental health.

Losing weight is simple, all it requires is discipline and consistency. And the journey doesn't end when you achieve that number on your weighing scale. I always give an example of income. For income, you need a job, if you lose the job you lose your income. The same way if you want to sustain weight, you need to keep the diet and lifestyle healthy forever. So, keep the diet sustainable. :)