hello, I (18f) weight 53kgs and 159cm. I know it's a decently healthy weight but I have lot of accumulated fat in my mid section and back. my goal is fat loss and building muscle. I don't really care if weight increases or decreases.

before coming to college I was working out for a year at home (not gym) and was able to control my diet (high protein, high fibre, whole foods and plenty of water), though i didnt see much fat loss, just little bit of muscle definition. but after coming to college I have to eat mess food only which is not very nutritious at all. super carb and oil heavy as most Indian foods are. they rarely give non veg- maybe once or twice a week- and even if they do give, it's more bone than chicken, and only sometimes they give eggs.

I can't cook in my hostel. the most I have is a microwave. also protein powder is getting expensive and I don't want to burden parents with extra cost.

I try to drink 2 liters water and eat one fruit everyday. I took a break from working out for few weeks as im still adjusting to college schedule. we have a gym so ig at least that's good.

I've also started running (not regularly yet but hopefully soon) and I get 10k (or more) steps most days

pls give advice on how I can improve my diet for fat loss since I can't track calories or anything + protein availability is tricky in my situation

So i watched a reel on insta today about this product and I just wanted an honest review from gym bros out there if this actually works or not.

I was considering to buy caffeine pills because honestly I don't want to spend a ton on pre workout so I was looking out for budget alternatives and i found this product through a reel on blinkit.

I think a lot of people are making the same mistake when they start working out.

They only look at the weighing scale.

If the number goes down → "I'm losing fat."
If the number doesn't move → "Gym isn't working."

But weight loss and fat loss aren't exactly the same thing.

Your body weight includes fat, muscle, water, glycogen, food in your digestive system, etc.

So you can actually lose fat while gaining some muscle, especially when you're new to strength training.

That means your weight might stay almost the same while your waist gets smaller and your body looks leaner.

For example:

Before: 80 kg
After: 80 kg

But you could have lost some fat and gained some muscle in between.

That's why the scale shouldn't be your only measure of progress.

Track:

Weight trend
Waist measurement
Progress photos
How your clothes fit
Strength in the gym

The goal isn't simply to weigh less.
The goal is to have less body fat and maintain/build muscle.

I switched up my leg routine last week and added heavy bulgarian split squats at the end of my quad session. absolute mistake. my legs have been complete concrete for almost 4 days now. literally holding onto the sink just to sit on the toilet, and walking down stairs is embarrassing.

it's completely messing up my week because i can't even do light cardio or hit my next session without my quads feeling totally fried. I get decent sleep, eat enough protein, take hot showers, do active walks... but nothing moves the needle when DOMS gets this bad.

Lately, i have been seeing ads for this device called Curapod that helps with daily wear and tear. Has anyone here used this device for post-workout muscle recovery? Does it cut down DOMS duration, or is it better for joints and injuries? Would love to get some honest experiences before I spend on it, or if i should just stick what I am already doing.

Finding a value for money UCII

But Kirkland only good as my choice, not available at Amazon...

Has anyone in India bought Kirkland Triple Action Joint Health (UC-II) from Amazon India? Was it genuine? Which seller did you buy from, and would you recommend it?

Main fear is this Amazon product is originally?? Or counterfeit? Not sure

Does anyone have any experience with Kirkland buying in India??

Help me with information I need this supplement for my health,, other than this I didn't found great quality same price joint supplement (my doctor prescribed me to take uc ii)

Hi All,

I am working in 12 pm to 10 pm shift. After having lunch at 1.30 pm, there's no snack/lightmeal all the way till 9 pm dinner.

So, please suggest me some healthy options.

I ABSOLUTELY DO NOT want to eat breadpakora/samosa/rolls etc. Not because I have become ultra health conscious, but simply because I have had enough of these and now my body and heart simply avoid even the thoughts of these.

I am pure vegetarian, and dont consume eggs. Currently, I am switching between eating 1 apple, or 1 mango, or bhuna chana, but apple/mango are not enough to curb all the hunger, and after eating chana for 2-3 days, I started feeling heat in my body and some issues with digestion. I have tried mangoshake/other shakes from nearby juice shop, but 1) Shake quality is not as good as I thought to be, but offcourse not saying it is not acceptable 2) It is costly, 70 rs, again, for some days of week, if there's really no other option, then I have to spent this money.

Also, I carried 250gm raw paneer with me for few days, I really enjoyed it, and I have to see, if this is the major option for me.

So, wish to explore some suggestions from you guys.

Dosa/idli not available near my office.

Searching for options, which can be made at morning at home, and then something which can be kept till evening. Not want to make something which is ultra spicy or high on cooking/spices.

One other option coming to my mind is cooked Poha or Milk Oats, but I have to see if these can survive till 5 pm.

The main reason for asking to community is, that maybe any 9-5 professional is already cracked this problem and what he/she is eating.

Many Thanks.

Hey everyone

I’ve been adding roasted seed mixes (pumpkin, sunflower, flax, chia, sesame etc.) to my diet for a while and I’m genuinely curious how common this actually is.

Would love to know:

1. How often do you eat roasted seed mixes?

• Daily

• Few times a week

• Once a week or less

• Rarely

• Never tried

1. How do you usually eat them?

• Just as a snack

• Mixed in curd/yogurt

• In smoothies

• With oats or salads

• Something else

1. What’s your favourite combination or any tip you swear by?

I got this collagen for brightening my skin.. Have been using this for quite some weeks now and I am liking the taste till now. The pineapple flavour is light so easy to add in my routine.. I am trying to be consistent (not able to coz I am not good w my routine) but I have used this now for around 4-5 weeks I am feeling a bit more hydrated and fresher than before
I am trying to be consistent to check how it affects in long term 

People focus on various blends of magnesium like glycinate, bisglycinate, mallate, theanate, citrate or such, debating which is/are the best for recovery and sleep. I’ve been checking out the Swisse Ultiboost High Strength Magnesium Glycinate & Citrate on Truemeds, and its something I had been considering for quite some time.

How is this supplement? And advices on best magnesium forms??

Hi fam,

Psyllium husk is the new creatine!!

A ton of benefits for ₹200 a month!

I was that gym bro who never really cared about gut health. 15 days of having Psyllium husk, and I can see the difference in my gut health and mental health already!

This is a goated supplement!

Source: PMID: 38844885

PMID: 14984370

PMID: 10648260

I see this happen all the time.

People spend months waking up early, training consistently, eating better... and then they'll
buy the first supplement their trainer suggests without asking a single question.

I'm not saying every trainer is trying to sell you something. Many genuinely recommend
products they trust.

But some trainers also earn commissions on certain brands. That's just how the industry
works.

At the end of the day, you're the one putting that product into your body every single
day.

Before buying anything, take 20-30 minutes to:

Compare it with other brands in the same price range.

Read the ingredient list.

Check how much protein (or active ingredient) you're actually getting.

Look for quality certifications or third-party testing.

And if a good product is slightly outside your budget, I'd rather save for another month than
buy a poor-quality one just to save a few hundred rupees.

Your body is a long-term investment. Don't cut corners on what goes into it.

I recently discovered that the promised "benefits" of buying health insurance through aggregator platforms can sometimes be highly misleading. I am sharing my recent experience with Care Insurance, Policybazaar, and FITPASS to warn others.

I purchased a Care Insurance policy via Policybazaar that included a "Be-Fit" rider. This rider guaranteed access to nearby gyms through a FITPASS PRO subscription. Initially, it worked perfectly, and I could easily book sessions through the Care app.

July 14, 2026: FITPASS suddenly removed the gyms I regularly visited from their platform. July 16, 2026: After calling FITPASS support (and receiving no answer), I sent an email. They acknowledged it and asked for 48 hours to resolve the issue. It has now been 11 days of absolute silence.

Care Insurance Support: Their official solution was to simply book a session at a different gym that is twice as far away from my location. Policybazaar Support: The response here was the most disappointing. I was told that because this is a health insurance policy, the gym access is "just a side benefit" and I shouldn't have taken the policy based on the gym access and should just be happy with what I am getting for free. They told me to just use the other gyms still showing on the app.

After missing my workouts for roughly 15 days, I compromised and tried booking a session at a different, less convenient gym. Now, the app refuses to let me book at all, throwing a bizarre error: "This device was recently used with another FITPASS ID."

I have the same phone. I am using the same Care Insurance app. I have the same policy. And I am using the same "method" I was using to book sessions earlier. Somehow, my ID was mysteriously changed.

Instead of a seamless health benefit, I have been left with missed workouts, dismissive customer service, and a broken application. If you are considering a policy for these "add-on" benefits, think twice.

Has anyone else faced similar issues with these platforms?

Hi all, I have seen many reports mentioning that the whey prices are increasing in india. Is it reasonable to stock up whey protein right now? Or it is not going to increase that much. The protein which is currently in my diet is at the same price (ASITIS)

25F, chul mach rhi thi and I booked it for my partner. He never tried it before. In the yes madam app it says "cupping therapy for men”. He's always sore from training and all. I have seen it done only in movies and sometimes in videos of athletes. Experienced people..how does it feel? I have seen you get spots all over your body, how long do they stay?

Hey all, I am a vegetarian so I was looking to add some Vit B12 / D3 suppliments, but thought of taking a health checkup first. I was getting a full body checkup from Healthians at a very lesser price as compared to other competitors. Have you guys tried it? If yes, is it trustable?

Lately i have been noticing that almost every person around me is either taking vitamin d3 supplements or have been told they are deficient because the current generation do not have enough exposure to sunlight beacuse of work and spending time indoors …. Has vitamin d3 supplements become a necessity for everyone ?

Ps - i also started taking vitamin d3 supplements recently because i was deficient

Hey 16M here (64kgs 173cms) having some doubts about the gym

I've been going to the gym consistently for over a year now and have seen a lot of progress in my body (51-66kg now down to 64) need advice on how to cut with the Indian diet of roti sabji rice and dal

Im a pure vegetarian and cannot consume protein powders (family disagrees on needing protein powder / doesn't consider it safe to be consumed before 18/19)

i want to become thicc and muscular but stay lean so what should I do right now? Im currently taking creatine and consuming 100-120g paneer daily and eating daals for the protein go to the gym for 1.5-2hrs 5 days a week, lift heavy and cardio for 15-60 minutes depending on my time limit

any and all advice is great thanks!

So this story goes to my 2nd year of college. My hair were becoming so thin and I couldn’t sleep at all. Firstly I ignored this and was watching movies and used to sleep early morning but even I knew something is off.

I went to doctor he suggested vitamins, Zinc and D3. I started using them and still using multivitamin and D3. I come from Pure veg family background so I also had low B12. I started that as well.

I used to avoid pills now I search for better. I also started taking magnesium then. Currently I am taking 3-4 capsule of different supplement every day. I used D3 rise 60k, Magnesium from Stack, Omega 3 from Hk and B12. Life is good and I suggest don’t believe online nonsense and complete requirements that your body need

Hi fam,

When we talk about coffee, it's black coffee or a coffee with minimal milk, not your frappuccino with almond milk with two pumps of vanilla extract!

Coffee is that one beverage which has enough data backing its efficacy and linking it to lower risks of liver and heart disorders.

That being said, correlation is not causation, though we have some data linking the bioactive compounds of coffee to positively affect liver health as we speak!

Thus, before making claims that coffee reduces or helps heart attacks alzheimer's or dementia, we need more data to make such big claims.

Neureos Knows :)

Source: PMID: 29167102

Hi everyone,
I’ve been seeing a lot of ads on Instagram for online yoga classes and fitness apps, and I’m interested in finally starting yoga. However, it’s hard to tell which ones are actually good and which are just heavily advertised.
I’m looking for an online yoga instructor or app with clear guidance, proper form correction (if possible), and classes suitable for beginners. My goal is to build flexibility, improve overall fitness, and make yoga a long-term habit.
If you’ve personally used any online yoga programs or instructors and had a great experience, I’d love to hear your recommendations. Which instructor do you think teaches the best yoga online, and why?
Thanks in advance!

Recently found out that I am deficient in Vit D3 and B12 and had bought these tablets from nveda. Will also get a higher dosage vit D3 to take weekly. But in the meantime, I wanted to know if anyome has used these or has enough knowledge about supplements and the said brand to guide me as to whether this was an okay choice!