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

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

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.

Do Gyne consultation for PCOS Btw do regular exercise and healthy diet Avoid junk food completely Cut sugar ,oil from diet

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

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.

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

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

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.

Change life style n diet plan drastically first.  Add walk regularly

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.

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.

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 .

Kindly do connect and consult

Weekly injections are available along with diet .

Please consult

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.

Dietician consultation Brisk walk 30 minutes per day Diabetic diet

Can help you, kindly consult and provide detailed history for proper diagnosis and further management

lifestyle modification and diet change

Need a few more details please consult for further evaluation and treatment

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

Do consult

Regular exercise and DIET is the most importantly

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