Expert explains how to overcome metabolic adaptation after repeated dieting

In an era of contradictory health information, medical specialists at Aster CMI Hospital in Bengaluru addressed pressing concerns regarding weight loss on Wednesday.

Experts noted that while conditions like PCOS or thyroid issues can make progress feel stagnant, a "broken" metabolism is rarely permanent.

Clinical nutritionist Edwina Raj, who has 20 years of experience, shared that metabolic adaptation from yo-yo dieting can be reversed through patience and consistent lifestyle adjustments.

"The goal is not just fewer calories but better hormone balance, consistency, and patience for steady results," Raj explained.

Managing medical and hormonal challenges

For those facing specific health hurdles, the following strategies are recommended to support metabolic function:

• Prioritise low-glycemic, high-fibre foods such as lentils and whole grains.
• Include strength training 3–4 times weekly to improve insulin sensitivity.
• Maintain regular meal times to stabilise blood sugar levels.
• Ensure adequate protein intake to preserve muscle mass.

Regarding PCOS, the expert stated, "Weight loss can feel harder because of insulin resistance and hormone imbalance, so diet and workouts need a more focused approach."

Optimising exercise for fat loss

When time is limited, efficiency is paramount for maintaining a healthy weight. The following 20-minute routine is suggested:

• 30–40 seconds of squats, push-ups, or burpees.
• 15–20 seconds of rest between active sets.
• Repeated circuits for the duration of the workout.

This regimen, shared through the HT Lifestyle initiative, targets multiple muscle groups simultaneously. An expert noted, "Neither strength training nor cardio alone is 'better', because fat loss happens across the whole body."

By combining these movements with proper sleep and stress management, individuals can break through plateaus and achieve sustainable results without relying on unproven supplements.

Please Note: This information is for educational purposes only and does not count as professional advice. Readers should always consult a qualified doctor regarding any questions about their health or a medical condition.