{"id":14233,"date":"2026-08-12T12:32:30","date_gmt":"2026-08-12T12:32:30","guid":{"rendered":"https:\/\/www.kauveryhospital.com\/blog\/?p=14233"},"modified":"2026-08-12T12:33:07","modified_gmt":"2026-08-12T12:33:07","slug":"why-youre-not-losing-weight-a-conversation-with-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.kauveryhospital.com\/blog\/lifestyle\/why-youre-not-losing-weight-a-conversation-with-a-dietitian\/","title":{"rendered":"Why you\u2019re not Losing Weight – A Conversation with a Dietitian"},"content":{"rendered":"

Summary<\/strong><\/h2>\n

Meera visits Dr. Vijay for weight loss after struggling for six months despite eating less and exercising. She skips meals, feels tired, and sees fluctuating weight, worsened by PCOS. Dr. Vijay explains that under-eating slows metabolism and PCOS causes insulin resistance, leading to fat storage. Her diet lacks balance, and cardio alone isn\u2019t enough. He recommends regular meals, better nutrition, and adding strength training. He emphasizes consistency, realistic expectations, and sustainable habits for long-term results.<\/p>\n

Meera walked into a quiet clinic. Dr. Vijay was seated at his desk, reading one of his patient files. As Meera entered the room, he gave her a warm smile and motioned for her to sit down. Meera walked in slightly hesitantly and sat down in the patient\u2019s chair.<\/p>\n

\u201cGood morning. What brings you here today\u2026 Meera?\u201d Dr. Vijay checked his file to make sure he got her name right.<\/p>\n

\u201cYes, doctor, I\u2019m Meera.\u201d, she smiled and continued, \u201cWell, I\u2019m here for weight loss. I\u2019ve been trying to lose weight for months now\u2026almost 6 months. I was diagnosed with PCOD, and the doctor told me I really need to lose weight. I\u2019m eating less and exercising 4 times a week, but I don\u2019t think it\u2019s working.\u201d<\/p>\n

\u201cHas your weight remained steady for these 6 months?\u201d Dr. Vijay asked, raising his eyebrows.<\/p>\n

\u201cNo, I lost about 3 kgs in the first 2 months, but then I had to travel to Delhi for a wedding, and I gained it all back in 4 days. Since then, my weight has fluctuated by about 2 kgs, up and down, but it always settles at around 76 kg.\u201d Meera sighed. She was clearly frustrated.<\/p>\n

\u201cOkay,\u201d said Dr.Vijay, \u201cLet\u2019s unpack this. When you say you\u2019re eating less, what do you mean? What does a typical day of eating look like for you?\u201d<\/p>\n

\u201cWell, on most day I skip breakfast and just drink a cup of coffee with milk and sugar in the morning. I eat an early lunch at around 12. Usually, a small cup of rice with sambar or rasam. I also add 2 egg whites to this. I end up drinking 2 more cups of coffee through the afternoon and evening. I don\u2019t eat any snacks though; I\u2019ve cut that out completely. For dinner, I usually eat a small cup of rice or 2 chapatis, with 2 egg whites and some gravy.\u201d<\/p>\n

\u201cOkay, and how are your energy levels?\u201d<\/p>\n

\u201cHonestly, I feel a little tired all the time, even when I wake up in the morning.\u201d<\/p>\n

\u201cYes, eating too little may actually be one of the reasons you\u2019re not losing weight.\u201d said Dr.Vijay, \u201cEating too little can slow down your metabolism. You\u2019re pushing your body into \u201cstarvation mode\u201d. Your body thinks it may not get food in the future, so it stores any food it gets for later, even at the expense of your current needs. That\u2019s why you\u2019re gaining weight but you don\u2019t feel energetic.\u201d<\/p>\n

Meera was shocked. \u201cI thought eating less makes you lose weight faster,\u201d she said.<\/p>\n

\u201cThat\u2019s a common myth. The weight you lose when your body goes into starvation mode comes back like THAT. \u201d Dr. Vijay snapped his finger for dramatic effect. \u201cYou need breakfast. Skipping the first meal of the day makes you tired and exhausted throughout. You\u2019ll probably end up binge eating at dinner.<\/p>\n

As Meera processed his proclamation, he continued, \u201cWhat you are eating is also not great, nutritionally speaking. You\u2019re eating carbs, and some protein in the form of egg whites. But what about fiber, healthy fats, vitamins and minerals? It\u2019s fine that you\u2019re reducing rice, but you need to add some vegetables to make up for it; At least one serving of steamed or lightly sauteed vegetables with each meal, including breakfast. We\u2019ll create a balanced meal plan for you.\u201d<\/p>\n

Also Read: Most Common Dietary Mistakes in PCOS<\/a><\/div>\n

Meera nodded. A fixed diet plan that she could follow without thinking would definitely help. She was overwhelmed trying to make responsible food choices at every meal.<\/p>\n

\u201cYour PCOS is making you resistant to insulin as well,\u201d Dr. Vijay said, gesturing toward her patient file.<\/p>\n

\u201cWhat does that mean?\u201d Meera knew insulin was something to do with diabetes but didn\u2019t quite understand how it worked.<\/p>\n

\u201cInsulin is a hormone that helps your cells take in glucose, where it is burnt for energy. When your body develops insulin resistance, glucose can\u2019t enter your cells. It builds up in the bloodstream, triggering the body to store the excess glucose as fat, especially in the belly area.\u201d<\/p>\n

\u201cOh, so my body\u2019s storing fat because of both PCOS and starvation mode?\u201d<\/p>\n

\u201cYes, exactly,\u201d Dr.Vijay gave her a kind smile.<\/p>\n

\u201cOk, I think I understand.\u201d Meera looked distraught.<\/p>\n

The Right Workouts<\/p>\n

\u201cTell me about the exercise you\u2019ve been doing.\u201d<\/p>\n

Meera straightened up a little. \u201cI\u2019ve been jogging on the treadmill 4 times a week. I do about 30 minutes each time. Zone 2 cardio.\u201d<\/p>\n

\u201cOkay, do you do any strength training?\u201d<\/p>\n

\u201cNo, I mean, I\u2019m trying to lose weight so I focused on cardio mainly\u2026\u201d Meera trailed off. Was zone 2 cardio not good enough?<\/p>\n

\u201cFor you, I think moderate strength training would be good to include. You need to reduce fat, sure, but you also need to build muscle. This is important for PCOD patients, especially. Having more muscle help reduce insulin resistance. Moreover, muscle mass will increase the amount of energy you burn even at rest. Are you familiar with the concept of calorie deficit?\u201d<\/p>\n

\u201cI think so?\u201d<\/p>\n

\u201cOkay, I\u2019ll explain anyway. Your body takes in a certain number of calories in the food you eat. It also burns a certain number of calories. If your intake is greater than your energy expenditure, you gain weight. If you eat less calories than you expend, you lose weight. Now if you want to lose weight, there are 2 ways you can do it. You can increase the amount of energy you spend or you can reduce the amount of food you eat. Usually, we do both.\u201d<\/p>\n

\u201cOkay?\u201d Meera did not understand what muscle mass had to do with it.<\/p>\n

\u201cSo when you have more muscle,\u201d Dr.Vijay continued, \u201cyou\u2019re increasing the amount of energy you spend, even when you\u2019re doing nothing.\u201d<\/p>\n

\u201cOh, okay. Yeah, I get it.\u201d Meera did get it. There are layers to this, but she had been using a very simplistic strategy and expecting it to work. \u201cSo, what\u2019s the best approach for me?\u201d<\/p>\n

\u201cWe focus on balance,\u201d said Dr.Vijay. \u201cFirst of all, I need you to eat a healthy breakfast every day. We\u2019ll keep it low carb, but make sure you get enough protein and fiber. Controlled portions are good, but you need to eat a few healthy snacks through the day for sustained energy. We\u2019ll create a diet plan for you and review how it goes after 2 weeks. Let\u2019s focus on building eating habits that you can actually stick to.\u201d<\/p>\n

Meera smiled. \u201cThank you, doctor. I\u2019ll do my best to stick to the diet.\u201d<\/p>\n

\u201cGood. We also need to focus on building muscle, so we\u2019ll increase your protein intake slowly, maybe after the first 2 weeks.\u201d<\/p>\n

\u201cOkay. And strength training?\u201d<\/p>\n

\u201cYeah, you need to add some weight training to your cardio routine. Even 30 minutes of focused strength training thrice a week can make a difference. It will be good to have a personal trainer for the first 2 months at least.\u201d<\/p>\n

\u201cOkay,\u201d Meera said. She was about to pop the question she\u2019d been dying to ask since she entered the clinic. \u201cHow long will this take?\u201d<\/p>\n

\u201cThat\u2019s a good question, Meera. It will not be an instant change. It can take a few months for small changes to show up. With PCOD, weight loss is often slow, but that doesn\u2019t mean it\u2019s not working. We just have to stay consistent, and the small changes will add up. For now, I cannot guarantee a timeline. Let\u2019s start off on your new diet, and you can ask me this question a few months down the line.\u201d<\/p>\n

Meera laughed. She hadn\u2019t expected a straight answer anyway. \u201cThat\u2019s fair, doctor. I\u2019ll do my best to follow to your instructions. I\u2019d like to lose this weight as soon as possible.\u201d Dr. Vijay had given her confidence that she was one step closer to a healthy life, and she could only get closer by following what she had learnt here today.<\/p>\n

Struggling to lose weight despite your best efforts?\u00a0<\/strong><\/h2>\n

The experienced dietitians at Kauvery Hospital<\/strong> provide personalised nutrition counselling and evidence-based weight management plans tailored to your health needs, including conditions such as PCOS, diabetes, and metabolic disorders<\/a>. With branches in Chennai, Hosur, Salem, Tirunelveli, and Trichy<\/strong>, expert dietary care is always within reach.<\/p>\n

Frequently Asked Questions<\/strong><\/h2>\n
    \n
  1. Why am I not losing weight even though I am eating less?<\/strong><\/li>\n<\/ol>\n

    Eating too little can make it difficult to maintain a balanced diet and may leave you feeling tired and low on energy. Sustainable weight loss requires adequate nutrition along with appropriate portion control and physical activity.<\/p>\n

      \n
    1. Can PCOS make weight loss more difficult?<\/strong><\/li>\n<\/ol>\n

      Yes. PCOS can be associated with insulin resistance, which can affect how the body uses glucose and may contribute to fat storage. This can make weight management more challenging for some women.<\/p>\n

        \n
      1. Is skipping breakfast helpful for weight loss?<\/strong><\/li>\n<\/ol>\n

        Skipping breakfast is not necessarily an effective weight-loss strategy. Starting the day with a balanced meal containing protein and fibre can support energy levels and help maintain a consistent eating routine.<\/p>\n

          \n
        1. Is cardio enough to lose weight?<\/strong><\/li>\n<\/ol>\n

          Cardio can help increase energy expenditure but combining it with strength training can provide additional benefits. Building muscle can increase energy use even at rest and may support better metabolic health.<\/p>\n

            \n
          1. How much strength training should I do for weight loss?<\/strong><\/li>\n<\/ol>\n

            A practical starting point can be around 30 minutes of focused strength training three times a week, alongside cardio. The intensity and exercises should be adjusted according to your fitness level and individual needs.<\/p>\n

              \n
            1. Why does my weight keep going up and down during weight loss?<\/strong><\/li>\n<\/ol>\n

              Short-term changes on the weighing scale can occur even when you are making healthy changes. Instead of focusing on daily fluctuations, consistent eating habits, regular exercise and gradual progress are more useful for long-term weight management.<\/p>\n

                \n
              1. What should I include in my meals for healthy weight loss?<\/strong><\/li>\n<\/ol>\n

                Aim for balanced meals that include protein, fibre, vegetables, healthy fats and controlled portions of carbohydrates. Regular meals and nutritious snacks can also help maintain energy throughout the day.<\/p>\n

                  \n
                1. How long does it take to lose weight with PCOS?<\/strong><\/li>\n<\/ol>\n

                  Weight loss can take several months, particularly when PCOS is involved. There is no single timeline that applies to everyone, so the focus should be on consistent, sustainable changes rather than rapid weight loss.<\/p>\n

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