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Please help me lose weight
Hello
I have been fat ever since I was 16 years old. At 24, i decided to lose fat and ate very little (900-1k kcal) and walk (15k) and lost 26 kg in less than a year. I was 53kg now. Lost a lot of muscles as well. Started gaining weight soon after. Within 3-4 years I was 66 kg. Shifted to Bengaluru for work and got married. Ate a lot of junk and gained around 15 kg in 2 years. Started eating healthy when hba1c tested 5.9... but sedantary lifestyle plus weekend parties.. went up to 86.5 kg in the next 2 years (hba1c decreased to 5.6). Since Jan 2026, I have been eating super healthy (but 1500-1600 kcal). Even on weekends. And walking 6-8k everyday. But lost 1 kg only in two months. I don't have thyroid or any other hormonal issues. Vitamin d level is 28.8 and vitamin b12 is 260. Brkfast: oats 25 gm w/o sugar+2 boiled eggs. Lunch: sauteed veggies, chicken breast or fish steak. Evening: chai. Dinner: 100gm cooked rice, dal/rajma 1 katori, green sabzi, tofu/chckn/fish. Oil: 3-4tsp total
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Key rule
Stop sugar milk totally. No chai coffee. Sprouts, salad fruits upto 10 am.
Than lunch contain green vegetables cooked, Daal two chapati, one small ball cooked rice cut short carbohydrates add protein n salad.
One plate divide in four part one part salad means fiber, second part cooked green vegetables.
Third part protein , fourth part carbohydrates as roti, millete, rice as per choice.
Walk to continue
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Based on your detailed history, your weight pattern suggests metabolic adaptation after repeated cycles of rapid weight loss and regain. When you lost 26 kg on 900–1000 kcal with high activity, your body likely reduced basal metabolic rate and lost muscle mass. Over time this can make the body more efficient at conserving energy, so weight loss becomes slower even when eating relatively healthy.
Your current labs show borderline Prediabetes risk earlier (HbA1c 5.9 previously) and borderline low levels of Vitamin B12 Deficiency and mild Vitamin D Deficiency, which can also contribute to fatigue and slower metabolic efficiency. The reason you are losing only ~1 kg in 2 months is likely because your body is currently in a metabolic plateau, not because your diet is wrong.
Next Steps
• Focus on rebuilding muscle mass rather than only calorie restriction. Add strength training 3–4 times per week, as muscle increases metabolic rate.
• Maintain calorie intake around 1500–1700 kcal but increase protein intake (1.2–1.5 g/kg body weight) to support muscle recovery.
• Correct deficiencies with supplements such as Cholecalciferol for Vitamin D and Methylcobalamin for Vitamin B12 if advised by a doctor.
• Track waist circumference and body composition, not only weight, because fat loss with muscle gain may not show large scale changes initially.
Health Tips
• Avoid going below 1200 kcal, as very low-calorie diets slow metabolism further.
• Include high-protein foods like eggs, chicken, fish, tofu, paneer, Greek yogurt, and legumes.
• Add 2–3 days of resistance training plus walking 7–10k steps rather than only walking.
• Ensure adequate sleep (7–8 hours) and limit frequent weekend alcohol/junk meals, which can stall fat loss.
If you’d like, you can book an online consultation and share your current height, weight, and recent lab reports, and I can help design a personalized fat-loss and metabolic reset plan to help you lose weight sustainably.
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Hello.
Based on what you described, weight regain after significant weight loss can occur due to loss of muscle mass, metabolic slowdown, and lifestyle changes. Even with a healthy diet, weight loss may slow down if physical activity and muscle strength are low.
In the meantime you may consider:
• Adding strength or resistance exercises along with walking
• Ensuring adequate protein intake in meals
• Maintaining regular sleep and limiting weekend overeating
• Continuing a balanced, sustainable diet
Since treatment depends on the exact health profile and lifestyle factors, a detailed review would be helpful. You may book an online consultation for proper evaluation and personalized treatment guidance.
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Your weight loss slowed due to metabolic adaptation after previous rapid weight loss and sedentary lifestyle. Your current diet looks healthy, but the body may have adjusted to the calorie intake.
Next Steps
1.ncrease physical activity: add strength/resistance training 3–4 times/week along with walking. This helps rebuild muscle and improves metabolism.
2.ensure adequate protein intake in each meal.
3.Maintain 1500–1600 kcal diet consistently and avoid weekend overeating.
4.correct low-normal Vitamin D and Vitamin B12 levels with supplements if needed.
5.ensure proper sleep and stress control.
Health Tips
gradual weight loss of 0.5–1 kg per month is healthy and sustainable. If weight still does not improve, consult a physician or dietitian for detailed metabolic evaluation
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