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What could be the reason for not losing weight despite diet and exercise?

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The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Answered by

Dr. Atul Prakash

Medically reviewed by

iCliniq medical review team

Published At February 2, 2023
Reviewed AtDecember 12, 2023

Patient's Query

Hello doctor,

I am a 36-year-old male and have been going to the gym for the past year. I was 91 kilograms when I joined. Now I weigh 86 kilograms from the past three months. Unfortunately, I am unable to reduce my weight now. My daily food intake is as below:

  1. Breakfast: Four eggs omelet, and half a cup of milk.
  2. Lunch: Half a cup of rice with chicken curry.
  3. Dinner: Watermelon 300 grams and two to three slices of bread.
  4. Protein shake: Whey protein (one serving).

Sometimes I eat two slices of bread or one apple before going to the gym to get some energy.

I work out four to five days a week.

  1. Monday: 30 minutes of cardio and upper body weight exercises.
  2. Tuesday: 30 minutes of cardio and middle-body exercises.
  3. Wednesday: 30 minutes of cardio and lower body weight exercises.

How can I reduce my weight? Should I change my diet or workout plan?

Answered by Dr. Atul Prakash

Hello,

Welcome to icliniq.com.

Thank you for your query.

I understand your concern. Have you calculated your calorie intake and spent in the gym? Weight loss will likely not happen after initial weight loss as the muscles replace the loss and weight more than fat.

I suggest you to follow a few things mentioned below.

  1. Reduction in diet is less recommended.
  2. Increase the exercises but change the type, such as try high-intensity exercises, do circuit training and continue to do weight training, try swimming, etc.

I hope this has helped you. Thank you.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Dr. Atul Prakash
Dr. Atul Prakash

Orthopedician and Traumatology

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