You’ve been there – hitting the gym daily, swapping junk food for salads, and chugging water like a fitness guru. Yet, when you step on the scale, the needle barely moves, leaving you wondering what you’re doing wrong. If this sounds familiar, rest assured that you're not alone. Many people share this frustration, even after committing to a healthier lifestyle.

The truth is, weight loss isn't always as straightforward as the "calories in versus calories out" equation.

Like many others, I faced this same struggle. I remember feeling determined as I started my weight loss journey. I followed workout routines and diligently watched my diet, but week after week, the scale showed no significant change. I questioned my methods and began doubting whether my body was capable of shedding those extra pounds. Eventually, I realized that the issue wasn’t my effort but the hidden factors I hadn’t considered. What I learned from experts changed my approach – and my results.

What is Metabolic Adaptation?

Weight loss fundamentally revolves around creating a calorie deficit, meaning you burn more calories than you consume. But, as fitness expert Chloe Thomas points out, it’s not always that simple. According to Thomas, a personal trainer and nutrition coach, this deficit can trigger a phenomenon known as metabolic adaptation.

When your body is exposed to a reduced caloric intake over an extended period, it responds by slowing down your metabolism. “Your metabolism slows down in response to decreased caloric intake,” Thomas told the Mirror.

This adaptive process is a survival mechanism from our evolutionary past, where maintaining energy stores was crucial during periods of scarcity. Unfortunately, this same mechanism now makes weight loss more challenging for many of us.

To make matters more complicated, every individual has a “set point,” a weight range that the body naturally defends. This set point is determined by factors such as body composition, metabolic rate, and even genetics.

As Thomas explains, when you move too far from this set point, your body resists further weight loss by regulating hunger, energy expenditure, and fat storage.

Cardio vs. Strength Training

When trying to lose weight, many people automatically turn to cardio workouts, assuming that burning as many calories as possible during exercise is the key to success. However, focusing solely on cardio might not be the best strategy.

Fitness experts emphasize on the importance of strength training in any weight loss regimen. While cardio can help create a calorie deficit, most believing that lifting weights plays an even more critical role in long-term fat loss.

The reason? Muscle tissue requires more energy to maintain than fat tissue. By incorporating strength training into your routine, you build muscle mass, which in turn boosts your metabolism.

Cardio is a great extra tool to burn some extra calorie, but the most important part of any workout routine is lifting weights. Strength training may not torch as many calories as a cardio session, but it has a lasting impact on your body’s ability to burn fat.

Even weight loss coaches and many experts, advise against spending hours on cardio machines and instead encourages focusing on targeted muscle groups through weight lifting. When you strength train, you can focus on specific muscles that you can tone and create shape.

The benefits of strength training are backed by science too: research from Stanford University shows that people who engage in strength training lose more fat and better maintain their blood sugar than those who rely solely on cardio.

Why You’re Not Losing Weight: 3 Sneaky Culprits

Even with the right knowledge and effort, there are still obstacles that can stand in the way of weight loss. Here are some lesser-known factors that could be holding you back:

1. Sitting for Long Periods

You might be killing it in the gym, but if you’re sedentary for the rest of the day, it could hinder your progress. Studies show that sitting for long periods reduces the activity of lipoprotein lipase (LPL), an enzyme responsible for breaking down fat and converting it into energy.

An hour-long workout followed by hours at a desk can reduce your body’s ability to burn fat effectively. To combat this, make it a point to move around for at least a few minutes every hour, whether it’s stretching or taking a short walk.

2. Overly Restrictive Diets

Cutting calories too drastically can backfire, leading to nutrient deficiencies that slow your metabolism. When your body lacks essential nutrients, thyroid function decreases, which can halt your weight loss efforts. Instead of fixating on calorie count, focus on the quality of the food you’re eating.

A diet rich in nutrient-dense foods like lean proteins, healthy fats, and whole grains will keep your metabolism humming and your energy levels steady.

3. Genetics and Fat Storage

Believe it or not, your DNA could play a role in where your body tends to store fat. Some people are genetically predisposed to carry more fat in certain areas, such as the belly or thighs, which can make weight loss in these areas particularly stubborn.

While you can’t change your genes, adopting a balanced lifestyle that includes healthy eating, regular exercise, and stress management can help counteract some of the genetic influences on fat storage.

How to Tackle Stubborn Fat

If you’ve adjusted your diet, committed to strength training, and addressed the sneaky culprits mentioned above, but still find yourself battling stubborn fat, it may be time to consider alternative solutions only after consulting with an expert. All treatments work by targeting fat cells and enhancing muscle definition, helping you fine-tune your fitness results.

Weight loss is a complex journey influenced by numerous factors beyond just diet and exercise. From metabolic adaptation and set points to the balance between cardio and strength training, understanding how your body works can help you make informed decisions about your health. Remember, patience is key, and sometimes it’s necessary to tweak your approach to see lasting results. And if you find yourself stuck despite your best efforts, there are always additional tools available to help you achieve your goals.

While it’s no secret that alcohol takes a toll on the body, particularly the liver, long-term health issues can arise even for light drinkers. This begs the question: how do Europeans seem to handle their booze so much better? Dr Harsh Vyas, a radiologist from Gujarat, recently tackled this on Instagram.

He compared two 37-year-old patients: an Italian who drinks regularly and an Indian teetotaler. Surprisingly, the Italian’s liver was in better shape than the Indian man’s, who was struggling with fatty liver disease despite never touching a drop of alcohol.

Here are some reasons he claims are the reason behind the massive difference between both men:

Genetic Efficiency

According to Dr. Vyas, the primary reason Europeans often appear to have a higher tolerance for alcohol than Indians is how their bodies process toxins at a molecular level.

Your body uses two main enzymes to break down alcohol. Think of them like a two-step cleaning crew which include Alcohol dehydrogenase (ADH) which converts alcohol into acetaldehyde, a highly toxic substance and Aldehyde dehydrogenase (ALDH) that converts that toxin into harmless acetic acid (vinegar), which the body can easily flush out.

In European livers, both enzymes usually work at peak efficiency. The toxic intermediate (acetaldehyde) is neutralized almost as fast as it is created. But in Asian populations, the activity of these enzymes is often lower. This means the toxic metabolites don't just pass through; they linger in the bloodstream for a much longer duration.

Because these toxins stay in the system of an Indian person longer, they cause more oxidative stress and inflammation. This explains why even a "teetotaler" in India might develop fatty liver from other metabolic factors (like diet or sugar), while a moderate European drinker might show less immediate liver damage - their genetics act as a more efficient "waste management" system.

Diet

Talking about food habits, Dr Vyas highlights a significant contrast between the Mediterranean-style habits common in Europe and the typical nutritional patterns found in India. He explains that Europeans generally benefit from a diet rich in complex carbohydrates, high-quality proteins, and healthy fats derived from sources like seafood and olive oil.

These nutrients provide the liver with the essential building blocks it needs for repair and protection against inflammation. In contrast, many Indian diets rely heavily on refined carbohydrates and often lack sufficient protein and healthy essential oils.

This high intake of refined sugars and flours can lead to insulin resistance, causing the liver to store excess energy as fat. Consequently, even an Indian teetotaler may develop a fatty liver due to these metabolic stressors, whereas a European's liver might remain more resilient despite moderate alcohol consumption because it is better supported by their overall nutritional intake.

Exercise

Using his Italian patient as an example, the doctor noted a commitment to daily exercise lasting 30 to 40 minutes, supplemented by walking 5 to 6 kilometers every single day. This level of consistent movement is far less common among the Indian population, where regular workouts are often neglected.

Dr Vyas concluded that while even small amounts of alcohol remain toxic to the human body, the superior lifestyle of many Europeans, combined with genetic advantages, a nutrient-dense diet and high physical activity, creates a "buffer" that helps their systems compensate for the damage.

In contrast, the sedentary habits and nutritional gaps seen in many Indian lifestyles leave the liver far more vulnerable to disease, even in those who avoid alcohol entirely.

Suicidal ideation refers to thinking about or planning one's own death. In simple terms, it involves thoughts of dying or formulating plans to end one's life. While it is not a formal medical diagnosis, it is a serious symptom that can lead to suicide.

Suicidal ideation is generally divided into two categories which include passive ideation, defined as thinking about death or wishing one were dead without a specific plan to act as well as active ideation, defined as formulating specific, elaborate plans to carry out the act.

The active ideation stage is particularly dangerous as it moves from merely thinking of suicide towards self-harm.

What Leads to Suicidal Thoughts?

There is no single cause for these thoughts; rather, they are often the result of complex, overlapping factors. One therapist on Reddit shared a poignant perspective, describing the urge as an "act of mercy" from a tired mind.

She explained: "Suicidal parts are also deeply perceptive. They see suffering that others overlook. They recognize when other coping strategies are failing and, in their exhaustion, believe that the only mercy left is to stop everything altogether".

Common contributing factors include:

• Biological Factors: Genetics and brain development.
• Demographics: Age, education, employment, and socioeconomic status.
• Environmental Stress: Negative life events, interpersonal relationship issues, and chronic stress.
• Identity: Challenges related to sexual orientation or being transgender/non-binary.
• Health Issues: Substance use disorders or underlying mental health conditions like depression, anxiety, or psychosis.

The Warning Signs You Need To Keep An Eye Out For

Early intervention is key. Some of the most common warning signs include:

• Feeling empty, trapped, or hopeless
• Feeling extremely sad, anxious, or angry
• Talking about wanting to die or being a burden to others
• Preparing for suicide, such as making a plan or researching methods of suicide
• taking dangerous risks, such as driving fast
• displaying large shifts in mood
• wanting to give away your possessions or treating people as if you might not see them again
• withdrawing from friends
• eating or sleeping significantly more or less
• using drugs or alcohol more often

Prevention and Support

Studies says we cannot stop our brain to forming such thoughts, noticing the signs early can prevent drastic outcomes. Support is available at both professional and personal levels. Here is what you can do if you are concerned about yourself or someone you know:

• Seek Professional Help: Enroll in counseling or consult medical institutions specializing in mental health.
• Find Community: Isolation often worsens ideation. Joining support groups can help individuals feel less alone.
• Self monitoring: Keeping track of situations you find stressful and how you handle them. Also regularly journaling helps you understand and manage your feelings.
• Stress Management: Incorporate physical activity and maintain open communication with trusted friends.
• Emergency Action: If you or someone you know is in immediate danger, call emergency services such as 022 2754 6669 or local helplines immediately.

According to the National Crime Records Bureau (NCRB), India recorded 171,418 suicides in 2023. The data reveals that daily wage earners remain the most affected group, followed by students and young adults. Geographically, Maharashtra, Tamil Nadu, Madhya Pradesh, and Karnataka account for the highest share of these cases.

Cancer remains one of the most feared diagnoses worldwide. Medical bodies classify more than 200 cancers into five broad groups depending on where they originate. These include carcinomas that begin in skin or organs, sarcomas in connective tissues, leukemia in blood-forming tissues, lymphomas and myeloma in immune cells, and cancers of the brain and spinal cord.

While classification helps doctors understand disease behavior, what matters more for the public is which cancers are actually increasing around them.

During a recent podcast appearance, senior surgical oncologist Dr Jayesh Sharma discussed how India’s cancer pattern has changed over the years and which types are most common today. The video is also available on his Instagram channel.

Breast Cancer Now Leads The List

“A few years ago, cervical cancer was the most common cancer among Indian women, and breast cancer was second,” he explained. “Right now, breast cancer holds the top spot.”

Experts attribute the shift to multiple lifestyle changes. Increasing life expectancy, late pregnancies, reduced breastfeeding, obesity and physical inactivity have all played a role.

Breast cancer risk rises with age, menopause, alcohol use and family history. However, survival rates improve dramatically when detected early. Regular self-awareness, clinical examinations and mammography remain the strongest tools.

Oral Cancer Driven By Tobacco Use

The second most common cancer in India is oral cancer. The primary reason is tobacco consumption in smoked and smokeless forms such as gutka and paan.

India carries one of the world’s highest burdens of oral cancer largely because chewing tobacco remains common in many regions. Unlike several other cancers, this one is largely preventable. Eliminating tobacco exposure sharply reduces risk.

Cervical And Lung Cancer Compete For Third Spot

Cervical cancer, once the leading cancer among women, still remains a major public health concern. It is caused mainly by persistent HPV infection but is also one of the most preventable cancers.

Vaccination, safe sexual practices and routine screening tests such as Pap smear or HPV testing significantly lower the risk.

Lung cancer ranks close behind and is strongly linked to smoking and passive smoke exposure. Air pollution contributes, but tobacco remains the dominant cause. Quitting smoking is considered the single most powerful protective step.

Colon Cancer Rising In Urban India

Colon cancer now rounds out the top five cancers in the country. Doctors are seeing increasing cases particularly in urban populations.

Low fiber diets, high processed food intake, sedentary lifestyles, obesity, alcohol and metabolic disorders all contribute. Screening after age 45 to 50 can detect precancerous polyps early and prevent disease progression.

Lifestyle Factors Behind Most Cases

Many people assume cancer is purely genetic, but experts say daily habits play a significant role. Common modifiable risks include tobacco exposure, central obesity, alcohol use, poor diet, inactivity and chronic inflammation.

The oncologist emphasized that awareness should not create panic. “Early detection does not create fear; it creates survival. Prevention is always easier than treatment.”

The message is simple. Cancer patterns are changing, but many of the risks remain within human control. Small preventive steps taken early can significantly reduce disease burden and improve outcomes.