Expert Explains Why Many Indians Struggle to Lose Weight Despite Diet and Exercise

Many people who diligently follow diet plans and exercise routines often find themselves frustrated by a lack of weight-loss results. According to health experts, the reason may lie not in insufficient effort but in a combination of metabolic, hormonal and lifestyle-related factors that influence how the body stores and burns energy.

Gastroenterologist Saurabh Sethi has highlighted that weight management is far more complex than simply reducing calorie intake. He explains that an individual’s metabolism plays a crucial role in determining how efficiently calories are burned throughout the day. People with a slower metabolic rate naturally expend fewer calories, making weight loss more challenging even when they follow strict dietary restrictions.

One of the key factors affecting metabolism is muscle mass. Since muscle tissue burns more calories than fat, individuals with higher levels of muscle tend to have faster metabolisms. Experts note that ageing, sedentary lifestyles and repeated crash dieting can reduce muscle mass over time, slowing the body’s ability to burn energy efficiently.

Hormonal health is another major contributor to weight-loss difficulties. Conditions such as insulin resistance, prediabetes, diabetes and polycystic ovary syndrome (PCOS) can affect how the body processes glucose and stores fat. These disorders may increase the tendency to gain weight while making it harder to shed excess body fat despite regular exercise and controlled eating habits.

The role of sleep and stress has also come under scrutiny. Inadequate sleep and chronic stress can elevate cortisol levels, a hormone linked to increased appetite and fat accumulation, particularly around the abdominal region. Such factors can undermine weight-loss efforts even when individuals maintain healthy eating patterns.

Health specialists stress that sustainable weight management requires a comprehensive approach that extends beyond calorie counting. Building muscle through strength training, improving sleep quality, reducing stress and addressing underlying medical conditions are considered essential components of long-term success.

Experts say understanding the biological and hormonal factors behind weight gain can help individuals adopt more realistic and effective strategies, shifting the focus from quick-fix diets to healthier lifestyle changes that support lasting results.