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How to do Weight loss challenge
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Digestive Health
Question #10473
334 days ago
439

How to do Weight loss challenge

Suresha HP

Hi, I am 47 years old male from Bangalore working as manager.most of my day I need to sit and work. I started weight training and cardio . Taking whey protein, magnesium supplement. I am vegetarian, but my weight is keep increasing from 5 years. I am now 98kgs, height 5'11". After doing regular excercise and diet. My weight is not reducing.Iam having fatty liver and hba1c 6.3 but not taking any medicines. Please suggest how I can reduce my weight

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Doctors' responses

Dr. Shayeque Reza
I completed my medical degree in 2023, but honestly, my journey in healthcare started way before that. Since 2018, I’ve been actively involved in clinical practice—getting hands-on exposure across multiple departments like ENT, pediatrics, dermatology, ophthalmology, medicine, and emergency care. One of the most intense and defining phases of my training was working at a District Government Hospital for a full year during the COVID pandemic. It was chaotic, unpredictable, and exhausting—but it also grounded me in real-world medicine like no textbook ever could. Over time, I’ve worked in both OPD and IPD setups, handling everything from mild viral fevers to more stubborn, long-term conditions. These day-to-day experiences really built my base and taught me how to stay calm when things get hectic—and how to adjust fast when plans don’t go as expected. What I’ve learned most is that care isn't only about writing the right medicine. It’s about being fully there, listening properly, and making sure the person feels seen—not just treated. Alongside clinical work, I’ve also been exposed to preventive health, health education, and community outreach. These areas really matter to me because I believe real impact begins outside the hospital, with awareness and early intervention. My approach is always centered around clarity, empathy, and clinical logic—I like to make sure every patient knows exactly what’s going on and why we’re doing what we’re doing. I’ve always felt a pull towards general medicine and internal care, and honestly, I’m still learning every single day—each patient brings a new lesson. Medicine never really sits still, it keeps shifting, and I try to shift with it. Not just in terms of what I know, but also in how I listen and respond. For me, it’s always been about giving real care. Genuine, respectful, and the kind that actually helps a person heal—inside and out.
334 days ago
5

Meal Frequency: 3 meals + 1 light snack

Calorie Target: 1600–1800 kcal/day

Macronutrient Split:

Carbs: 40% (complex carbs only)

Protein: 35% (plant-based + whey)

Fat: 25% (healthy fats only)

Allowed Foods: Proteins: Paneer (low fat), tofu, soy, lentils, dals, sprouts, whey protein (unsweetened), Greek yogurt (plain)

Carbs: Millets (ragi, bajra), brown/red rice, whole wheat roti, oats, quinoa

Fats: Avocado, olive oil, flaxseeds, walnuts, almonds

Veggies: All, especially cruciferous (broccoli, cauliflower), bitter gourd

Fruits: Berries, apple, guava, papaya (avoid banana, mango, grapes)

Lab Monitoring LFTs (Liver Function Test): every 6 months

HbA1c: every 3 months

Lipid Profile: every 6 months

Vitamin D & B12: once every year

2045 answered questions
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It seems like you’re already making efforts with exercise and diet, which is a solid starting point. However, with weight gain persisting and a fatty liver condition along with a slightly elevated HbA1c, there are a few areas to consider. First, diet specifics may need adjustment beyond your current vegetarian intake. You might review your overall caloric intake, ensuring you’re in a calorie deficit. Even healthy foods can contribute to high calorie intake if portion sizes are large or if there’s frequent snacking. Including more fiber-rich foods like whole grains, legumes, and vegetables can help with satiety and weight control. Since protein intake is important, make sure plant-based protein sources are adequately represented in your meals. Minimizing processed foods and sugars is also key, particularly given your HbA1c, which indicates prediabetes. Regular monitoring of your blood sugar can be helpful. A well-structured exercise routine that combines cardio with resistance training is ideal. In terms of managing your fatty liver, reducing saturated fats found in oils, ghee, and dairy might help, focusing instead on healthier fats like those found in nuts and seeds, though keep them limited due to their calorie density. Regular moderate-intensity exercise is beneficial for both weight and liver health. Address stress, and ensure proper sleep as both affect weight. Finally, if after implementing these changes weight loss isn’t observed, it could be beneficial to work with a dietitian experienced in vegetarian diets. They can tailor a plan specific to your needs. Always remember to discuss with your healthcare provider before making significant changes, especially given your preexisting conditions.

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