HT Health Talk: In an era when health information is often overwhelming and contradictory, HT Lifestyle launches its latest reader-centric initiative. Every week, we invite HT readers to share their most pressing medical concerns regarding a specific health issue. We then take those ‘burning questions’ straight to the country’s leading medical experts to provide you with clarity, comfort and clinically backed solutions. Read this also HT Health Talk: You asked, our experts answered how to manage summer migraines
This week, we discuss burning questions related to weight loss and metabolic health. medical conditions such as PCOS (Polycystic Ovary Syndrome) Or thyroid problems often leave patients feeling stuck, while some worry that their metabolism may be ‘broken’ or slowed down, making it impossible to lose weight. Others are curious to know how to maintain a calorie deficit without suffering.
To provide expert clarity, we spoke to Edwina Raj, head of services of clinical nutrition and dietetics at Aster CMI Hospital, Bengaluru, who has nearly 20 years of experience. Below, she provides a comprehensive overview of the most frequently asked questions. Read this also HT Health Talk: You asked, our experts answered how to manage anxiety and stress
1. Is intermittent fasting safe and effective for someone with a slow metabolism, or does it have the opposite effect?
If done in a balanced, consistent manner, intermittent fasting can be safe and effective for someone with a slow metabolism. Nevertheless, if the person skips too many meals, eats too little, or chooses unhealthy foods during eating periods, it can have adverse effects, as the body may slow down energy use, which can later lead to fatigue, muscle loss, or overeating. Therefore, it works best when the diet is nutritious, protein intake is adequate, hydration is maintained, and the fasting period is not long, especially for people with existing health problems. diabetesHypothyroidism, or the condition of being underweight. It is always better to start slowly and consult a doctor or dietitian to ensure that this approach supports overall health rather than causing stress on the body.
2. How can I create a calorie deficit without feeling hungry all the time – What are the most satiating foods per calorie?
You can create a calorie deficit without feeling hungry by choosing foods that are high in volume, fiber, and protein But low in calories, as these keep you satiated for longer, so focus on foods like vegetables (leafy, cucumber), fruits (apple, watermelon, orange), whole grains (oats, brown rice), legumes (lentils, chickpeas), and low-fat proteins (eggs, chicken, cheese, yogurt), nuts and seeds, as well as drink enough water and eat slowly, as this helps your brain register satiety, and highly processed. Avoid foods and sugary snacks that are low in satiety and easy to overeat. By preparing meals based on these filling foods and keeping portions balanced, you can comfortably reduce calories without feeling constantly hungry.
3. For belly fat specifically, does strength training work better than cardio? What is the ideal weekly split?
For belly fat, neither strength training nor cardio alone is ‘better’, as fat loss occurs throughout the body, but strength training is very effective as it builds muscle and increases metabolism while cardio helps burn excess calories, so the best approach is to combine the two, with an ideal weekly split of 3-4 days of strength training (focusing on full body or upper/lower splits) and 2-3 days of cardio (e.g. brisk walking, cycling, or short high-intensity sessions). Adding 1-2 rest or active recovery days, and core exercise, can strengthen your abdominal muscles but will not directly burn belly fat, so consistency, diet control, and good sleep are important to see results.
4. I only have 20 minutes to exercise every day. Which workout gives the maximum fat loss return for time spent?
If you only have 20 minutes a day, the best workout for maximum fat loss is a combination of high-intensity interval training (HIIT) and full-body strength exercises, as it burns a lot of calories quickly and keeps your metabolism high even after the workout, so you can do 30-40 seconds of exercises like squats, push-ups, lunges, burpees and jumping jacks followed by 15-20 seconds of rest. Which can be repeated in the circuit. 15-20 minutes, which targets multiple muscle groups and improves both strength and cardio fitness, and doing this 5-6 days a week with a good diet will yield better fat-loss results than longer, slower workouts. Consult a physiotherapist for exercise regimen.
5. With PCOS, no matter what I eat, I keep gaining weight. How should the diet and workout plan change compared to someone without it?
With polycystic ovary syndrome, it can be hard to lose weight due to insulin resistance and hormone imbalance, so diet and workouts require a more focused approach than others, choosing low-glycemic, high-fiber foods like vegetables, whole grains, pulses and lean proteins to keep blood sugar stable, eating balanced meals regularly rather than in long intervals, and incorporating strength training 3-4 times a week to improve insulin sensitivity along with light cardio like walking, Also includes managing stress and sleep due to high cortisol. Symptoms may get worse, so the goal is not just fewer calories but better hormone balance, consistency, and patience for stable results.
6. Do birth control pills or thyroid medications affect weight loss, and how do I work around this?
Yes, some birth control pills and thyroid medications can affect weight, but not always in the way people think, because most modern birth control pills cause little or no actual fat gain and may only cause temporary water retention or appetite changes, while thyroid medications usually help normalize metabolism if the dosage is right, so losing weight can be difficult only if thyroid levels are still not well controlled, and the best way to work around it is to consistently. The key is to focus on calorie deficit, and eat high protein. Eat high-fiber foods to manage appetite, track progress over weeks instead of days, stay active with strength training and walking, and check with your doctor regularly to make sure your medication dosages are appropriate.
7. Is ‘damaged metabolism’ from yo-yo dieting real, and how do you fix it to never lose it again?
‘Damaged metabolism’ is not permanent, but repeated yo-yo dieting can lead to metabolic adaptations, where your body burns fewer calories, increases appetite, and conserves energy more efficiently, so weight loss seems to be harder, although this can be improved by gradually increasing calorie intake to healthy levels (reverse dieting). high protein And eating a balanced diet, doing regular strength training to rebuild muscle and increase metabolism, staying active through daily activity like walking, improving sleep and stress control, and again avoiding extreme calorie cuts, so with patience and consistency, your metabolism can recover. Fat loss can resume in a steady and sustainable manner.
8. After losing 8-10 kg, I have been stable for 2 months. What are the top three things to improve before considering supplements?
Before even thinking about supplements, focus on three key changes, as most plateaus are caused by small changes in habits over time, first, re-examine your calorie intake as weight loss reduces your calorie needs, so honestly track meals and reduce 100-200 calories if necessary, second, increase activity by adding steps, intensity or strength training to boost calorie burn and preserve muscle, and third, sleep and stress management. Improve Consistency Because poor sleep can affect hunger hormones and slow progress, so by strengthening these basics and being patient, you can usually break plateaus without needing additional products or shortcuts.
9. Can you target belly fat, or is spot reduction a myth? Which lifestyle factors matter most for waist size?
You can’t target belly fat directly because Spot reduction is a mythWhich means fat loss occurs throughout the body based on genetics and overall calorie balance, rather than by doing exercises specific to any one area, so while core workouts can strengthen your abs, they won’t specifically burn belly fat. The most important lifestyle factors for reducing waist size are maintaining a low calorie deficit, eating high-protein and high-fiber foods, reducing sugar and processed foods, staying active with both strength training and cardio, getting good sleep, and managing stress. Because high stress hormones can increase fat storage around the abdomen, consistency in these habits leads to gradual and visible changes.
10. Rice vs. roti for weight loss – does it matter, or is it just about the portions? Same with sugar vs jaggery?
For weight loss, choosing between rice and roti matters less than portion size and overall calories, as both can fit into a healthy diet if you control the quantity and pair them with protein, vegetables and fiber to stay full. However, bread made from whole wheat can keep you satisfied for longer periods of time compared to polished white rice. Still, if the portions are similar then the difference is small, and similarly, between sugar and jaggery, both are forms of sugar and provide similar calories, so jaggery is not a substitute for weight loss, and limiting the total intake of both while focusing on a balanced diet really helps in losing weight.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
