No matter how many salads I ate, no matter how many yoga classes I attended, the numbers on the scale refused to budge," Dhara thought to herself. She blamed her eating habits for her stubborn weight gain until a visit to her doctor revealed the real culprit: hormonal imbalance. Like Dhara, many people struggle with weight issues because of hormonal imbalances rather than their lifestyles. These signs can be identified early, and the real cause could then be diagnosed and remedied.

Weight issues are not the result of diet and exercise. Hormones also affect metabolism and hunger and the rate in which fat is stored. According to this chiropractor and acupuncturist, Dr Pranav Vyas based in Chicago suburbs, took to social platform TikTok and shared five signs that hormones could be ruining the fat-loss game:

1. Difficulty Losing Weight Despite Effort

You have tried all of the fad diets, exercise routines, and counted calories but no movement in scale. It may be hormonal imbalance.

Some of the main hormones that significantly affect weight loss include insulin which is associated with regulation of blood sugar level and cortisol, which is your stress hormone. High cortisol enhances activity of hunger and appetite and keeps metabolism from working effectively. No dieting will be enough to get you off those excess pounds with such a hormonal imbalance.

2. Stubborn Midsection Fat

Well if you happen to have a "beer belly" or "muffin top" that refuses to budge, hormones may be a part of the problem. For men: Decreased testosterone leads to increased fat accumulation around the center of the abdomen. Fat tissue itself makes things worse because the body converts testosterone into estrogen from the fat cells. For women: Menopause typically brings about a decline in estrogen, redistribution of fat to the center of the body.

These hormonal imbalances make it incredibly difficult to lose belly fat through dieting or exercise alone.

3. Weight Gain in Hips, Thighs, or Buttocks

If your weight is piling on the lower body, estrogen might be the cause. For example, it has been noted that as women advance toward menopause, their estrogen levels become low, leading to noticeable changes in the distribution of fats. Weight gain in those areas may also be associated with the other manifestations of menopause like flashes of heat or mood swings.

4. Loss of Muscles and Flabbiness

Are your work out making you flabber rather than strong? To date, while exercising regularly, loss of muscle can be linked with hormonal imbalances. Stress elevates levels of cortisol, which contributes to the degradation of muscle tissue. Low testosterone and estrogen contribute to low muscle mass. This impacts metabolism and helps in weight gain.

Minimal body muscles make your body burn less calories hence gaining weight is hard as well.

5. Increased Appetite

Be to blame ghrelin, the "hunger hormone"

Ghrelin signals your brain to feed, although it can stimulate overeating at high levels. This may cause:

- Calorie restriction

- Poor sleep

- Certain diseases such as metabolic syndrome

Might you regain weight after weight loss even when you have decreased considerably? It is possible due to the reason that even when you have lost substantial weight, increased ghrelin levels will make it difficult to retain the weight lost and lead to cycles of weight regain.

What to Do Next?

If these symptoms ring any bells, it is time to see a doctor. Hormonal imbalance can be controlled by:

• Lifestyle modifications (stress management, good sleep).
• Medical treatment in the form of hormone therapy or medicines.
• Nutrition change harmonized with proper hormonal balance.

4 Effective Exercises to Help Manage Hormonal Weight Gain

Strength Training: Focus on weightlifting or bodyweight exercises like squats, lunges, and push-ups to build muscle. Muscle burns more calories, boosting metabolism and reducing fat storage, especially around the midsection.

HIIT (High-Intensity Interval Training): Alternate between short bursts of intense activity and rest to burn fat more efficiently and increase metabolism.

Yoga: Poses like Downward Dog and Warrior help reduce stress, balancing cortisol levels, which can aid in weight management and muscle retention.

Cardio: Activities like brisk walking, running, or cycling can improve overall fat loss, supporting hormonal balance and helping reduce weight.

For years, the weighing scale has been one of the simplest ways to assess health. A person with a “normal” Body Mass Index (BMI) is often considered healthy, while being overweight or obese is viewed as the primary warning sign. But what if someone looks slim on the outside and still carries a significant metabolic risk on the inside?

This is where the concept of TOFI—“Thin Outside, Fat Inside” becomes important. TOFI describes individuals who may have a normal BMI or appear lean but carry a higher proportion of visceral fat—fat stored deep inside the abdomen around vital organs. Unlike the visible fat under the skin, visceral fat is metabolically active and can contribute to inflammation, insulin resistance and other metabolic abnormalities.

Research has shown that Asian Indians tend to develop abdominal and visceral fat at lower BMI levels compared with several other ethnic groups. They may also have relatively lower muscle mass. As a result, a person can appear slim, have a seemingly reassuring weight, and yet have an increased risk of metabolic disease.

Why does this matter?

Also read: From Insulin Resistance to Fertility: Understanding the Metabolic Side of PCOS

The important message is that BMI alone does not tell the complete story. BMI measures weight in relation to height, but it does not distinguish between muscle and fat or indicate where fat is stored. That is why measurements such as waist circumference can provide valuable additional information. A larger waist can indicate increased abdominal fat and may signal higher cardiometabolic risk even when BMI falls within the normal range.

Being normal weight does not automatically mean being TOFI. However, people with a sedentary lifestyle, low muscle mass, increasing waist circumference, family history of diabetes, unhealthy dietary patterns, poor sleep or metabolic abnormalities may warrant closer assessment.

Simple health checks such as blood pressure, fasting glucose or HbA1c and lipid profile can provide important clues. Depending on the individual and clinical situation, doctors may also recommend assessment of liver health or body composition.

What can we do?

The solution is not simply to focus on losing kilograms. For a normal-weight person carrying excess visceral fat, the goal should be to improve body composition and metabolic health. Regular physical activity—particularly strength training combined with aerobic exercise—can help build or preserve muscle and improve insulin sensitivity.

A balanced diet rich in vegetables, whole grains, pulses, adequate protein and fibre, while limiting excess refined carbohydrates, sugary foods and ultra-processed foods, is equally important. Adequate sleep, stress management and avoiding prolonged sedentary periods are also essential components of metabolic health.

By Dr Farah Ingale, Director - Internal Medicine & Consultant – Diabetologist, Fortis Hiranandani Hospital, Navi Mumbai

We have always been told that truly sustainable weight loss is a long-term process made up of daily physical activity, healthy eating, and regular sleep. However, a four-minute workout from Japan, which has taken social media by storm, has confidently challenged this idea.

Making an ambitious promise, the makers of the workout claim that one can lose around 5 kg in just one week with the 4-minute workout.

The video, which was reshared on social media, has crossed 3 million views on X, with nearly 60,000 likes, has sparked a debate whether the short routine could really replace a longer gym session.

The virality of the video makes sense. Most of us argue with ourselves everyday, trying to talk ourselves out of going to the gym and spending hours toiling away. But do we realistically need just a few minutes to get in shape?

You don't need dumbbells, gym membership, or any special equipment to do this workout routine. You can apparently do it almost anywhere.

Can You Actually Lose 5 Kg In 7 Days?

Also read: Novak Djokovic’s Health Struggles At US Open: Are The Demands Of Elite Tennis Becoming Too Much?

There is no evidence that four minutes of exercise a day can make someone lose 5 kg of body weight in seven days. The viral claim comes from the makers of the video, rather than a clinical study showing that people following the routine lost 5 kg in a week.

Experts also say that such a drastic amount of weight loss in seven days is not realistically achievable for most people.

Additionally, what appears on the weighing scale can also move up or down because of water retention, food in the digestive system, and other short-term changes. A sudden drop in weight therefore does not necessarily mean that 5 kg of body fat has disappeared.

Losing considerable body fat needs more than just a 'very short workout'. Along with at least 30 minutes of physical activity, one needs a sustained calorie deficit.

The Four Minutes Of Exercise Is Not Completely Useless

Also read: What Is Zone 2 Cardio? The Workout Everyone Is Talking About

Now as the facts are clear, we would be remiss to not appreciate the routine's biggest potential, which is getting inactive people to move, not weight loss.

Four minutes of activity is certainly better than spending those four minutes sitting still. If a short routine like this Japanese workout feels manageable enough to turn it into a daily habit, it can give you a starting point for physical activity, which you can gradually increase.

But one needs to be careful. A short workout routine usually makes your heart work harder. If you experience pain, dizziness, chest discomfort, or an irregular heartbeat, you must stop immediately.

People who are new to exercise or have existing health concerns should speak with a doctor before starting a new routine.

How To Lose Weight Safely?

Rather than trying to take a shortcut and achieve a drastic weight loss in less days, opt for a more sustainable approach is to gradually increase daily movement and combine it with a balanced diet.

Novak Djokovic, the 24-time Grand Slam champion, suffered his earliest Grand Slam exit in 20 years after crashing out in the first round of the US Open with a five-set defeat to Argentina’s Mariano Navone.

Djokovic was left in tears after bouts of vomiting, cramping and pain. He also relied on multiple medical timeouts, an inhaler and pills to stay on the court.

“I despised every moment I was on the court,” Djokovic told the media after the match, adding that he had been dealing with similar issues throughout the season.

“I think it was obvious that it was an awful feeling on the court for me. It’s something that I’ve been carrying, unfortunately, pretty much every match this year,” he said.

Djokovic described how his body broke down during the match.

“Vomiting, throwing up, a serious issue there. Then my whole body starts to collapse, basically cramping and pain. The back just gave up in the end and my shoulder, and I couldn’t close it out,” he added.

The defeat ended Djokovic’s hopes of winning a 25th Grand Slam title at this year’s US Open.

Also read: 47-Year-Old Assam Doctor Dies After Collapsing In The Gym: When Can Exercise Trigger A Cardiac Emergency?

Similar Struggles In Cincinnati

Earlier this month at the Cincinnati Open, Djokovic, who holds the all-time men’s record of 428 weeks as world No. 1 in singles, also struggled physically throughout his second-round match.

The 39-year-old was seen crouching on all fours between points, required a medical timeout and appeared to vomit into towels as extreme heat and humidity took a toll.

He then suffered a surprising second-round defeat, losing to Argentina’s Thiago Agustín Tirante 2-6, 6-4, 6-4.

Following the defeat, Djokovic revealed that he had been dealing with a longstanding health condition that becomes particularly difficult to manage in hot and humid conditions.

“It’s because of a health issue I have,” Djokovic told reporters after the match. “I’ve been dealing with it for many years now. It causes me a lot of problems, especially when there’s a lot of humidity and heat.”

Is Elite Tennis Becoming Too Demanding?

Read More: What Keeps Messi and Ronaldo Biologically Younger Than Their Age? Experts Explain

Djokovic is not alone in facing physical challenges. His exit comes after world No. 1 Jannik Sinner withdrew from the tournament due to injury, while defending champion Carlos Alcaraz entered the event after a long break.

Other names include Italy’s Lorenzo Musetti and France’s Arthur Fils who missed earlier Grand Slams in 2026 with injuries, and No. 2 seed Elena Rybakina managing a heel injury ahead of her opener.

Together, these developments raise a broader question: Are the demands of elite tennis becoming too much for even the world’s best players?

While Djokovic has not revealed the nature of his illness, he told reporters that he is “trying” to address the ailment.

Age, Recovery And The Demands Of Tennis

In 2023, Djokovic acknowledged that his body was beginning to feel the effects of a long career, although he still felt he had fuel left in the tank.

“The desire is still there, but things can change quickly – I am 36, I’ve been a pro for 20 years.”

He said he did not view age as a decisive factor, instead focusing on his overall physical condition and whether he continued to enjoy playing.

Age can affect tennis performance through changes such as reduced muscle mass, slower recovery and lower aerobic capacity, which can also increase injury risk.

Year-round Tours, Extreme Heat

In addition to performance pressures, the grueling schedules of the ATP and WTA Tours that span nearly 11 months of the year, give athletes limited time to rest and recover from injuries.

At the same time, rising global temperatures and intense matches lasting up to five hours have added further physical challenges.

“We’re losing the battle overall despite the advances in sports medicine,” Neeru Jayanthi, who leads the tennis medicine programme at Emory Healthcare in Atlanta, told The Straits Times.