See the problem with this thread is that it is difficult to give out advices as much of it is medical and most people here do not have the expertise for it. I have seen a lot of medical advices for sore knees and elbows and I am always vary of them
That is one reason why I prefer to give out personal experiences rather than advices. If anyone gets something out of it then great. From what I understand Pranav, it does take a little bit of time before the results start showing in. I remember it took me almost a year for my weight to consistently come down and settle where it is now. During all this time I kept a close eye to what and where I was losing. As a cyclist, weight loss has a direct effect on performance. I also used my performance on the bike as a parameter to figure out exactly how much I wanted to lose.
Two important factors that has helped me is my breakfast and dinner. I never had breakfast till a few years ago. Now the most important meal of the day is my breakfast. Dinner is light and I keep a time frame of 3 hours between my dinner and sleep. If my dinner gets late then I limit myself to a salad or fruits. To me this has significantly helped me in getting my weight down.
There are many theories around how many meals one can have. It comes down to your metabolism and only a doctor can figure that out. I avoid having snacks between my big meals or if I do they are usually very light.
Now coming back to a lean body, my goal too is get lean and muscular by this summer and build strength without putting on weight. So my training is still a lot of cardio ( biking and swimming) combined with 3-4 hours of weight/strength training a week. You will need to get to the gym to tone up!
Sorry if i cannot your answer in full
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