How can I effectively lose weight and maintain it for the long term? I've tried different diets and workouts, but my weight keeps fluctuating. What am I missing? Are there any specific routines or dietary changes that might help make my weight loss more sustainable?

Answered by 1 Apollo Doctors

Dr Shubham Chauhan

General Practitioner

MBBS
4+ Yrs

Consult Now

To reduce weight, focus on sustainable lifestyle changes: eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein, drink at least 8-10 glasses of water daily, incorporate physical activity like brisk walking, jogging, cycling, or swimming for at least 150 minutes weekly, get 7-8 hours of sleep nightly, and manage stress through meditation or yoga, aiming for a gradual weight loss of 0.5-1 kg per week.

Answered 04/07/2025

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Understanding Weight Fluctuations
- Weight can fluctuate due to water retention, muscle gain, and metabolic changes. These are normal and can affect short-term results.
Importance of Sustainable Lifestyle Changes
- Focus on gradual, maintainable changes. Balanced nutrition and consistent physical activity are key.
Dietary Recommendations
- Prioritize whole foods: vegetables, fruits, lean proteins, and whole grains.
- Practice portion control and mindful eating. Avoid extreme diets.
Exercise Routine Suggestions
- Combine cardio with strength training to build muscle and boost metabolism.
- Include flexibility and stress-reducing activities like yoga or walking.
Behavioral and Psychological Factors
- Address emotional eating, manage stress, and ensure good sleep quality.
- Keep a food and activity journal to identify patterns.
Medical and Professional Support
- Consult healthcare providers or dietitians for personalized plans.
- Screen for conditions like thyroid issues that may affect weight.
Long-term Maintenance Strategies
- Set realistic goals and celebrate small achievements.
- Build a support system and maintain motivation over time.

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Answered 20/08/2025

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