I’m 29 and living in Koramangala. Why am I struggling to lose weight despite diet and regular exercise?
The question, asked by a woman aged 30 to 44
I have gained around 8 kg over the couple of years and no matter what I work out my weight doesn’t reduce. I was asked to do a few tests like CBC, TSH, free T4, lipid profile and fasting blood sugar. My energy levels are a bit low. I have gained fat around my stomach. Can this be insulin resistance, a vitamin deficiency or any hormonal factor? What should I do?
Why this is happening Belly fat, along with low energy, hints at insulin resistance. Hence, it’s important to get tested for it. But before we start with hormones, let’s also take a look at diet history. Yo-Yo diets- Now if you have tried dieting for years or been on and off with it, your body reaches a set point. This is a weight it will not move up or down from. Now each cycle teaches it to hold on harder. Eating less- now, this one is very common: you eat less but are super active. In fact, you are eating less than how much your body needs. It puts your body into scarcity and storage mode. The metabolism slows down, energy levels drop, and the body holds on to whatever it gets. Hence, the low energy and stubborn weight that won’t move show up together. Dieting- The most common misconception about dieting is that it is eating less, but in reality, a good diet is eating the right foods, not fewer calories. In fact, your focus should be on foods that: Boost your body’s GLP-1 response- GLP-1 is the hormone that is responsible for keeping you full and regulating your blood sugar. Sources like protein, fiber-rich vegetables, legumes, and healthy fats raise it naturally. Activate AMPK- this is your body’s metabolic master switch, which signals the body’s cells to burn fat for energy instead of storing it. Exercise, green tea, and polyphenol-rich foods like berries and spices help switch it. Most importantly, your body is not failing you. It is just protecting itself, and all it needs is the right signal.
Suggested Tests
Fasting insulin, to assess insulin resistance Free T3 and thyroid antibodies, as TSH and free T4 alone can miss early thyroid changes Vitamin D, vitamin B12, ferritin and iron studies, given the recent tiredness Liver function tests hs-CRP, to check for inflammation For women: LH, FSH, total testosterone and a pelvic ultrasound, to assess for PCOS For men: total testosterone, taken in the morning Morning cortisol, where stress or disturbed sleep is a factor Body composition analysis and waist measurement
How Clinic Living Plus Can Help
At CLP, we move away from the “exercise more and eat less” approach to a more structured weight management plan built around your body. A nutrition plan designed for you, based on your goal Calories that match your activity level, so your body comes out of storage mode. A proper plan which is a balanced plan of macro and micronutrients for you. Combination of foods that actually help your body get the most of its nutrient content. A few changes in lifestyle that help naturally boost the metabolism. Yoga exercises that support and help with metabolism and hormonal health. Morning sunlight and some light therapy to help reset the body clock. This has a correlation with how you burn energy and regulate appetite. Thylakoid-rich foods like leafy greens help slow the absorption of fat and keep you satiated for longer. When your body gets the right nutrition, and steps, your body stops defending itself from the set point, that is holding on to the weight. We are also based in HSR Layout, close to Koramangala, making the support close by.
Lifestyle & Nutrition Tips
Start your breakfast with adequate protein and fiber; sources like moong dal chilla, besan chilla, vegetable poha, and seasonal fruits keep you full and satiated, providing nutrition and helping cut down the morning sugar crash. Likewise, keep lunch and dinner well balanced, a proper mix of protein, whole grains, and fiber. For snacks, have some roasted chana or makhana, or some fruit. Along with the exercise you do, add strength training at atleast 2-3 times a week, as building muscle is a good way to lose fat. Walk after your meals, so your body can manage blood sugar well. Get some good sleep, at least 7-8 hours of sleep without any distraction. This keeps the hunger pangs down, and you won’t feel sleepy or tired throughout the day.
What to do next
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