Not able to loose weight - #9026

Hello amar ji,does other family members have same issues,did u get your diabetes and cortisol test done? As symptoms u have described looks like to me for cortisol deficiency related and u might to get that check,if u have low level the cortisol replacement therapy will help in reducing weight as well as increase in testosterone levels and most of your issues will be resolved

Hello ! I would like to suggest you to indulge in whole foods which are rich in proteins, there are various foods in vegetarian diet available which can provide you with daily essential nutrients and protein according to your body weight and lifestyle . Have more fruits , green leafy and cruciferous vegetables ,beans , paneer , tofu , curd , yogurt , chia , pumpkin , sesame and flaxseeds . You can take but D and vit b 12 tablets in form of supplements and have turmeric water or milk before sleep and have warm lemon and ginger water on empty stomach early in the morning. Also I would suggest to do intermittent fasting of 16:8 which is fast for 16 hrs and eat in 8 hrs time frame and try to do early dinner as soon as possible, try to make it before 7 pm and the most important is indulge in physical activity throughout the day , don’t be sedentary for long period of time and please leave all sugar related foods be it dairy , soft drinks , beverages, sweets and deserts and avoid processed and packaged foods at all cost . The last and most important is have a proper sleep schedule and follow it religiously.

Hello Amar With regards to your concern Reducing carbohydrates in diet and no extra table sugar in diet can speeden up the weight reduction. Regularly spend more time in exercises and activities which can cause profuse sweating and calories burnout from body. Minimalize carbs Enhance fiber diet No extra sugar or jaggery.

Dear Mr. Amar Arora, Thank you for sharing your concerns in detail. Based on your symptoms and reports, your difficulty in losing weight and persistent bloating may be linked to multiple factors, including metabolic imbalances, nutritional deficiencies, gut health issues, and possibly hormonal dysregulation (even if thyroid levels are normal). Possible Causes of Weight Retention and Bloating 1. Nutritional Deficiencies (Vitamin D, B12, Protein, Iron) - These can slow metabolism, reduce muscle mass, and contribute to fatigue and poor digestion. 2. Fatty Liver (Grade 2) - This can make weight loss more difficult as it affects how the liver processes fats and sugars. 3. Testosterone Deficiency - Low testosterone can lead to fat accumulation, muscle loss, and fatigue, making weight loss harder. 4. Gut Dysbiosis (Imbalance in Gut Bacteria) - Chronic bloating, excessive gas, and difficulty digesting food suggest poor gut health. 5. Low Blood Pressure - Can cause fatigue and low energy, making physical activity challenging. 6. Possible Insulin Resistance (Not Yet Tested) - Even if your thyroid is normal, insulin resistance can make weight loss very difficult. --- Action Plan for Weight Loss and Bloating Relief 1. Improve Gut Health (To Reduce Bloating and Gas) - Start a probiotic supplement (containing Lactobacillus and Bifidobacterium strains). - Include fermented foods (homemade curd, buttermilk, kanji, sauerkraut). - Avoid excessive legumes and raw vegetables, which may worsen bloating. - Drink 2-3 liters of water daily to aid digestion. - Try digestive enzymes (available as over-the-counter supplements) before meals. 2. Address Nutritional Deficiencies - Vitamin D:Take 60,000 IU per week for 8 weeks, then once a month. - Vitamin B12: Methylcobalamin 1500 mcg daily for 2 months. - Protein: Include plant-based protein powder** or paneer, soy, dal, nuts, seeds in every meal. - Iron: Take iron supplements with vitamin C for better absorption. 3. Correct Hormonal Imbalances - Testosterone deficiency: You should consult an endocrinologist for further evaluation and possibly testosterone replacement therapy if needed. - Check insulin resistance (Fasting Insulin, HOMA-IR Test) – If high, low-carb or keto-based vegetarian diets may help. 4. Weight Loss Strategy - Diet: - Follow a high-protein, moderate-fat, and low-carb diet(more paneer, lentils, soy, nuts, and seeds). - Avoid excessive rice, wheat, and potatoes – replace with millets (ragi, bajra, jowar). - Intermittent fasting (12:12 or 14:10)can help regulate insulin. - Exercise: - Walking alone is not enough– You need strength training and muscle-building workouts 3–4 times a week. - Yoga poses like Pawanmuktasana, Vajrasana, Kapalbhati help with digestion and bloating. 5. Address Fatty Liver - Reduce sugar intake completely (no refined sugar, artificial sweeteners). - Increase omega-3s (flaxseeds, chia seeds, walnuts). - Consider liver-supporting supplements (like Liv 52). Next Steps: 1. Start probiotics + digestive enzymes for bloating. 2. Correct vitamin D, B12, iron, and protein deficiencies. 3. Get an insulin resistance test (HOMA-IR) and consult an endocrinologist for testosterone. 4. Modify diet to high-protein, low-carb, and liver-friendly foods. 5. Add strength training and yoga to your routine. Best wishes, Dr. Aman Shaba

Based on your symptoms, medical history, and lab reports, it appears that your difficulty in losing weight is due to a combination of metabolic factors, nutritional deficiencies, and fatty liver disease. Here’s a structured approach to help you: 1. Nutritional Management You have deficiencies in vitamin D, B12, and protein, which can slow metabolism and affect energy levels. I recommend: Vitamin D & B12 supplementation as prescribed, along with regular sun exposure. Increasing your protein intake through plant-based sources like legumes, tofu, quinoa, and paneer to support muscle preservation and metabolism. Managing anemia with iron supplements and iron-rich foods paired with vitamin C for better absorption. 2. Fatty Liver and Digestive Health Your grade 2 fatty liver requires dietary modifications: Follow a low-carb, high-fiber diet with whole grains, leafy greens, and healthy fats (nuts, seeds). Eat anti-inflammatory foods (turmeric, garlic) and avoid processed carbs. Use probiotics or fermented foods to improve gut health and reduce bloating. 3. Physical Activity Walking alone may not be sufficient for weight loss. I recommend adding: Strength or resistance training 3-4 times weekly to build muscle and boost metabolism. Yoga or pilates to reduce stress, which can aid in weight management. 4. Medical Evaluation Although your thyroid levels are normal, your low testosterone could be contributing to weight gain and fatigue. I recommend consulting an endocrinologist for further evaluation and possible hormone therapy. 5. Lifestyle Modifications Hydration: Drink 3-4 liters of water daily to reduce bloating. Sleep: Ensure 7-8 hours of quality sleep to support metabolism. Regular follow-ups: Monitor your liver enzymes and weight regularly.

Dear Amar, Based on your details, here’s a focused plan to address weight loss, bloating, and fatty liver: 1. Hormonal Check: • Test insulin, cortisol, testosterone, and HbA1c for insulin resistance or hormonal imbalance. Testosterone therapy may help if advised by an endocrinologist. 2. Fatty Liver & Diet Tips: • Avoid sugar, refined carbs, and fried foods. • Increase fiber (oats, whole grains), protein (tofu, lentils), and healthy fats (flaxseeds, nuts). • Try intermittent fasting (16:8) and eat dinner by 7 PM. 3. Gut Health & Bloating Relief: • Take probiotics (curd/supplements), follow a low FODMAP diet (avoid gas-causing foods), and use psyllium husk at night. 4. Address Deficiencies: • Vitamin D: 60,000 IU weekly. • Vitamin B12: Sublingual (1000 mcg daily) or injections. • Protein: Aim for 70-80 g/day (lentils, tofu, soy, or plant-based protein shakes). 5. Exercise: • Continue morning walks and add strength training (squats, push-ups, dumbbells) 2-3 times a week. Sample Day (1400 Calories) • Morning: Almonds + lukewarm water with apple cider vinegar • Breakfast: Moong dal chilla or oats porridge • Lunch: Multigrain roti + sabzi + dal + salad • Snack: Roasted makhana or protein shake • Dinner: Vegetable soup + paneer salad • Night: 1 tbsp psyllium husk in water Lifestyle Tips: • Drink 2-3 liters of water, sleep 7-8 hours, and manage stress with meditation or yoga. If you don’t see progress in 2-3 months, consult an endocrinologist to explore further options. Let me know if you need more details on any aspect of this plan!