Many people sweat it out at the gym every day but still struggle to see any change on the weighing scale. If you are experiencing the same, you are not alone. According to nutritionist Nmami Agarwal, the biggest mistake people make is focusing only on workouts while ignoring their lifestyle outside the gym.
In an Instagram video, Agarwal shared a story of a client who trained hard for an hour daily but still failed to lose weight. “She believed that one hour of intense exercise was enough for fat loss,” she explained. However, the real issue was hidden in her daily routine.
The Hidden Problem: The Other 23 Hours
The nutritionist pointed out that her client’s remaining 23 hours were filled with skipped meals, blood sugar spikes, poor sleep, and high stress levels. These factors disrupted hunger hormones, increased insulin resistance, slowed metabolism, and triggered cravings—leading to fat storage instead of fat loss.
Calling metabolism a “24-hour engine driven by hormones,” Agarwal explained that the body responds to everything you do throughout the day—not just your gym session.
What Actually Worked for Her Client
Instead of changing the workout routine, the nutritionist focused on improving daily habits outside the gym. Once her client started eating balanced meals, increasing protein intake, improving micronutrients, and prioritising sleep, her metabolism finally responded and weight loss began.
“We didn’t change her workout. We fixed her routine outside the gym,” Agarwal said.
Essential Factors for Effective Weight Loss
1. Balanced Meals
Balanced meals keep you full for longer, reduce cravings, and prevent overeating.
2. Adequate Protein Intake
Protein boosts metabolism, preserves muscle mass, and helps burn more calories.
3. Micronutrients
Vitamins and minerals reduce inflammation and support metabolic health.
4. Quality Sleep
Good sleep regulates hunger hormones like ghrelin and leptin, reducing cravings for high-calorie foods.
Final Takeaway
“The gym sets the spark, but the other 23 hours decide whether fat is stored or burned,” the nutritionist concluded. Consistency in lifestyle habits outside the gym is the real key to sustainable weight loss.