I am a 21-year-old fitness and gym freak. I have gained weight during the lockdown and feel depressed that I cannot go to the gym. I don't like seeing myself in the mirror. I have lost shape. Please help to become fit again.
-- Ravi

Lack of exercise and an irregular eating pattern can cause loss of muscle mass and increase in body fat percentage.

Cardio and strengthening exercises are important for building lean mass. Plus, adequate protein intake for muscle recovery is of prime importance. Include protein-rich foods in your diet like low fat dairy products, eggs, lean meat, nuts, pulses, etc.

Balance the macro and micro nutrients in your diet within their requirements with adequate water intake.

Consistency and compliance are the keys to fitness.

Eating less than your normal calorie requirements and being deficient in macro nutrients is generally the prime cause of weight loss.

Your son probably needs counselling about the nutrient requirements for good health and appearance myths.

Get his physical examination done as well.

I suggest that you get him involved in family discussions on the same issue and consult his friends about any other reason for this attitude.

He needs to build his muscle mass and lose fat percentage.

Muscles can only develop if they are given sufficient fuel.

Educate him on the ethics of fitness.