Q. I exercise, and I keep track of my food very strictly, but I do not seem to lose weight. What to do?

Answered by
Sumiya Sulthana
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Feb 12, 2021

Hi doctor,

I burn approximately 1,000 to 1,500 kcal per day. I do pilates and cardio exercises. I try to eat 1,000 kcal, but sometimes it goes to 1,300 kcal. I use my fitness friend to keep track of my food very strictly, but I do not seem to lose weight? It is depressing and annoying. Can you help me?



Welcome to

Thank you for posting your query.

You can opt for call consultation; reducing excess calories will slow down metabolism and immunity. It is essential to take care of health. Fitness with proper food intake, since your body is used to lesser calories, you need to gradually increase your intake. I still need many details for proper medical intervention so that I can provide a customized diet plan. Overweight is characterized by a bodyweight that falls above the range associated with minimum mortality; weighing 10% or more over desired weight, or having a Body Mass Index over 25. As you near your BMI, weight reduction will slow down because it has muscle mass and required fat. It is vital to maintain a healthy weight to keep diseases at bay. A healthy weight is a prerequisite for everyone, with age having no exception. Adopting a healthy lifestyle is the key to successful weight management.

Foods to be avoided:

• Vanaspathi, ghee, butter, coconut oil

• Sweets, sugar, chocolates, etc

• Bakery foods and junk foods.

• Alcoholic beverages

• Aerated beverages, squashes.

• Banana, mango, jack fruit.

Free foods:

• Thin buttermilk.

• Lime soda with a little salt, Clear vegetable soup.

• Salads, sprouts, steamed vegetables.

Handy tips:

• Choose an appropriate energy intake for your activity level.

• Keep fat intake moderate and limit intake saturated and trans fats.

• Use skimmed milk, skinned chicken, and lean cuts of meat.

• Drink water between meals and snack.

• Drink lots of water.

• Give up smoking, drinking, and chewing pan.

• Adopt boiling and steaming method of cooking on most days.

• Make sure you include whole grains, vegetables, fruits, and food rich in fiber.

• Fill half of your plate with salads and vegetables.

• Drink water in between meals and snacks.

• Park farther away from work, the grocery store, or the shopping mall.

• Add exercise into your weekend plans.

• Turn your coffee break into a walking break.

• Use the stairs instead of the elevator or escalator.

• Do not feast or fast.

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