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How should i reduce my weight.. i am daily walking 10,000 steps but still my weight is not decressing because of that i have dealyed period for 2month how to do what to do please advice
Answers (5)
Hello, thank you for writing in. Walking 10,000 steps every day takes real discipline, and it's frustrating when the scale doesn't respond. This is common, and there is usually a clear reason behind it.
Walking is great for your heart, mood and sleep, but on its own it often isn't enough to lower weight. Food portions, protein intake, sleep and stress usually decide the result. A delayed period for 2 months along with stubborn weight can point towards a hormonal pattern such as PCOS or a thyroid change. Stress, crash diets and poor sleep can also delay periods on their own. Your weight may not be the cause of the delay. The two can come from the same underlying reason, and finding it often helps both.
Next Steps
A urine pregnancy test is a simple first step with any delayed period. After that, a few tests can show what is going on: thyroid (TSH), prolactin, fasting sugar and insulin, vitamin D and B12, hemoglobin, and a hormone profile (LH, FSH, testosterone), with a pelvic ultrasound if advised. A video consult would let me look at your meals, sleep, stress, period history and weight pattern together, and plan something personalised so your effort finally shows results. Please get checked soon if the period stays away longer, or if you have severe pain, very heavy bleeding or dizziness.
Health Tips
- Keep your walking, and add 2 to 3 days of strength exercise or yoga, since muscle helps weight and hormones
- Eat 3 regular meals with protein at each (dal, paneer, eggs, curd, sprouts), and avoid long gaps
- Fill half your plate with vegetables, and choose whole grains over refined flour
- Cut sweet drinks, bakery items, fried snacks and packaged food
- Don't crash diet or skip meals, as this can delay periods further
- Sleep 7 to 8 hours at a fixed time
- Make time to relax with a walk, breathing exercises or something you enjoy
- Note your period dates, weight and meals in a small diary to share at the consult
If you're worried, do book a consult and we can look at it together. Take Care.
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Walking 10,000 steps daily is a good habit but weight management depends on several factors, including dietary intake, hormonal health, sleep, stress levels and physical activity.
Since you have also experienced a delay in your periods for 2 months, I would recommend not focusing solely on weight loss at this stage. Hormonal imbalances such as PCOS or thyroid dysfunction, stress, changes in eating habits and other medical conditions can contribute to menstrual irregularities and sometimes affect weight management.
Next Steps
1. Consult a gynaecologist for evaluation of your missed periods.
2. Discuss whether thyroid function tests and hormonal investigations are required.
3. Follow a balanced, calorie appropriate diet with adequate protein, fibre, healthy fats, fruits and vegetables.
4. Continue regular walking and include strength training 2–3 times a week.
5. Maintain a consistent sleep schedule and manage stress.
Health Tips
Avoid crash diets, skipping meals, excessive exercise or extreme calorie restriction, as these may further affect your menstrual cycle.
Remember, weight loss is not just about counting steps. It is about understanding your body's nutritional and hormonal requirements. Focus on improving your overall health and menstrual regularity alongside sustainable weight management.
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good morning there might be your body is not getting proper nutrition, might be due to some underlying health conditions like hormone imbalance issues, lack of proper sleep in night, might be due to gut issues etc pls consult me directly.
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Ms. Somya Jain
Dietitian/Nutritionist
11 yrs exp
Delhi
Walking alone will not help to make you lose weight you have to work on your calories
you have to work on your hormones also to get better result
As walking 10000 steps is only a supported him or not the target to make you lose weight
Kindly connect over consultation to help you better
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Dr. Ankita Gahlot
Obstetrician
12 yrs exp
Bangalore
A two-month delay in your periods alongside stalled weight loss despite daily walking often points to an underlying hormonal issue such as PCOS, not just diet or exercise effort. Walking alone rarely moves the needle when a hormonal imbalance is driving the weight gain.
Next Steps
Ask for a pelvic ultrasound and a hormone panel including thyroid and androgen levels. Adding resistance exercise and cutting refined sugar and processed carbs alongside your walking usually helps more than cardio alone.
Health Tips
See a gynaecologist soon if your period doesn't return this month, or if you notice new acne, facial hair growth or hair thinning.
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