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I am 31, 5 foot 11 inches tall and weigh 88 kgs. I workout six days a week with a combination of weights, cardio and yoga yet don’t understand my weight gain. I gave up sweets, rice and everything possible that can lead to weight gain. Thoughts?

There are several factors involved in losing and gaining weight, but the main factor is still “calories in” vs “calories out.” If you eat more than you use, you gain and vice versa.

With that said, it doesn’t really matter what you eat — just how much. Giving up sweets, rice and “everything possible” means you must be eating something, and apparently too much of it. When you examine what you eat, you must consider food density also — eliminating “bad foods” like sweets, rice and bread doesn’t tell the whole story.

For example, almonds are considered a healthy food, but if you consume a cup of almonds, which isn’t difficult, it’s nearly 800 calories. Are you going to lose weight snacking on a cup of almonds, or would you have been better off eating a turkey sandwich on white bread, a can of green beans and a 1/2 cup of white rice? The latter has almost 300 fewer calories, and at the end of the day, that’s what really matters.

I would start taking a really good look at your diet, counting calories occasionally and continue your exercise routine.

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