Dear Paul,

I am a 22-year-old male who weighs 204 pounds and is having trouble with caloric intake versus caloric expenditure. I have a watch that is telling me I am burning between 1000 and 2000 calories when I workout, but I find that I am still gaining weight. I eat about 1600 calories of clean healthy food but I still gain weight. Is there a chance that my body is going into starvation mode? What do I need to be eating to continue this level of activity?

The fact that you only eating 1600 calories a day is a problem. For a male doing that much activity you need to be eating at least 2400 calories a day. If you are really doing that much activity and eating so little but you're not losing weight then something is wrong with your metabolism and I would advise that you go to the doctor and get your thyroid checked.

I would also question the number of calories that you will burn in in a workout, it's very unlikely that you are expending more than 1000 calories in a typical workout unless you are going for more than 2 hours. I would question the calories that your watch is saying that you are expending, as many machines often over estimate the number of calories burned (this includes treadmills, elliptical trainers, etc.).

Absolutely. The research shows that when people don't sleep a minimum of eight hours per night, it affects their stress levels and the release of the hormone cortisol which causes fat storage. You definitely need to get eight hours sleep a night and the best time to do this is between 10 pm and 6 am, as this is when your body gets the best recovery, between those times. As parents, we often stay up too late to try and get everything done but you need to try to get those eight hours of sleep every night for a better chance of losing that weight.

I have a question about core exercises. I had shoulder surgery in August so I can't do any floor of the body exercises. I do ride a stationary bike, but being so overweight I need to gain weight in my stomach. What could you recommend for exercises that won't hurt my shoulder or arm?

The best movements to train your core involve the big muscles in your hips actually, because when you move your hips the core has to stabilize to allow the muscles in the hips to move. Therefore exercises such as lunges, step ups or squats with a load are your best core exercises. You don't need to use your upper body for specific core exercises. Using your legs is your best bet.

Dear Paul,

I've been making an effort to wake up early in the morning to squeeze in a workout. I normally jump out of bed, drink a glass of water dress and work out for 45 minutes. By the time I finally get to eat breakfast at least 2 hours as collapsed from the time I woke up. Is this okay?

Ideally it is best to have a small snack immediately when you wake up. This should be a protein and carbohydrate together, for example some yogurt and a piece of fruit. Then go work out, and after have a post workout meal -- this is vital to replenish your energy stores and get the protein to help rebuild the damage you did to your muscular system when you're working out.

Your best bet would be to just use your body weight. Go online and Google body weight exercises, and look for exercises that you can do at home. Or else you can just put on your shoes and do movement with your legs, whether that be walking hills, walking stairs or just walking around the block.