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Category Archives: Weight Loss

Pregnancy Weight Loss

Post pregnancy is the time when immense amount of changes occurred in female body.

Keeping a human life for 9 month inside a womb is a full time job for a female.

But now a days women are worried about the extra kilo they gained during  pregnancy time.

Due which they start searching weight loss plans even before pregnancy.

But the reality is that it takes bit longer for reducing weight in a healthy manner.

Life Style Change is must

Here are some tips to reduce post pregnancy weight:

Healthy life style after conceiving.

Increased  weight after pregnancy  depends upon the unhealthy life style during pregnancy.

In a study we find that woman who follow a healthy life style and do some sort of fitness activity

Finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating  .

10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid.

Rest is the actual amount of weight gain, the woman who gains more weight than this range finds it difficult at the time of shredding.

Hence, keeping track of your diet during pregnancy makes it smooth.

Stress free mind

Don’t take stress at this time because stress can increase cortisol level,

which makes the situation even worse, any kind of diet and workout regime will not have desired effect.

Healthy life style after conceiving.

Increased weight after pregnancy depends upon the unhealthy life style during pregnancy,

In a study we find that woman who follow a healthy life style and do some sort of fitness activity finds it easier to lose body weight after pregnancy in comparison with woman who follow unhealthy eating .

10-12 kg is the range of weight gain,out of which around 5 kg weight is o baby and abdominal fluid, rest is the actual amount of weight gain.

The woman who gains more weight than this range finds it difficult at the time of shredding.

Hence, keeping track of your diet during pregnancy makes it smooth.
Stress free mind

Soon after giving birth, woman wants to reduce weight fast and get desired body,

They stresses upon this so much that it leads to high cortisole level which will work against your goal,

And any type of diet and exercise will not have desired result.

The need is to take things slowly and to spend quality time with the baby, we find that if woman is stress free and do the daily chores and eat healthy

diet the weight will get back to normal itself.

Workout regime


After pregnancy the first month is the time when the body of woman repairs itself, uterus take time to go back to normal size.

Massage tradition  is very helpful in relaxing and preparing the muscles

The lady who has abs before pregnancy it is seen that there belly goes back to normal with ease, or with little exercise.

Ladies with normal delivery can start mild exercise after 40 days of delivery.

The ones with C- section surgeries take bit longer, the stitches allow them to do mild exercise after 3 months on an average

After noon nap is very crucial  for ladies to compensate the disturbed sleep during night, sleep is very helpful in recovering the body

Diet tips for weight loss

Diet is the number 1 factor in achieving any  type of body goal.

But in our homes it is very difficult to maintain diet, due to traditional foods, so try to consume IT in very controlled manner:


Moderation is the key

After pregnancy the traditional way is ghee and panjiri these are power foods but try to consume in moderation, keep in check the amount you are taking.

Breast milk

For a lactating mother if  breast milk supply is sufficient then it would be easier for them to reduce weight.

Optimal supply can be achieved by milk and protein and sugars.

You  need to drink at least . 4-5 liter water on daily basis to keep body hydrated.

For sugars you can consume fruit and you will get fructose from it .

for the protein part paneeer milk and other dairy products are available.


Different body has different needs. One plan can not be fit for everybody I can only suggest a proper plan only after diagnosis .

you know your body best I will give you a sample diet plan you can choose it accordingly:

Water intake in the morning: many options  are available one is methe ka paani, (fenugreenk seeds soaked overnight in water),

you can add cinnamon and saunf (fennel) also

Fruits: any sort of seasonal fruit or you can take dry fruit first thing in the morning

 Breakfast: I can suggest some healthy options like poha, oats, bajre ki roti etc. idli sambhar is also a healthy breakfast.

Mid morning meal : try to hydrate   with coconut water or lemon water , you can consume seeds like chia seed, pumpkin seed , but moderation is the key.

Lunch: any sort of homemade food , you can have ragi roti, wheat roti , for protein you can add some pulses ,lassi dahi etc and a plate full of salad.

Evening snack:  you can have roasted makhana or chickpea salad

Dinner. At this time go easy on carbs, you can have eggs, khichdi etc

 Before sleep you can have turmeric milk and handful of cashews.

Therefore, losing weight after pregnancy is not a difficult task. Take it. Adopt a lifestyle which is healthy, get good sleep. take it slow and enjoy the company of newborn.

Eat homemade food without refined sugars .


Tips to Lose Weight Fast

According to Charles Darwin’s survival of the fittest theory, the species that adapts itself with changing environment will survive.

Similarly, we humans survived by changing our living pattern or our lifestyle. But this change in lifestyle aka modernization also impacted our food habits in a big way.

As our life getting busy, we prefer food which we can prepare easily without hustling too much, so the concept of fast food was invented to save our time because we can prepare it much faster as compared to the normal food.

But as we all know that how fast food getting us fat and jeopardizing our health, so today I am going to discuss with you guys 10 ways to lose weight fast.

1. Calorie deficit

To lose weight or to drop body fat %, we have to go in calorie deficit .i.e. to take less calories than your maintenance calories, let’s take a reference of my client Ramandeep singh whose current weight is 73 kg and his maintenance calories are 2200, so we will create a deficit of 400-500 calories only, and will design a diet plan of around 1700 calories.

2. Proteins

Include more lean protein in your diet; protein diet will help you lose fat. Some of good sources that contain natural protein are egg, tuna fish , sprouts , tofu, salmon, chicken breast , protein powders, nuts etc.

3. Good fat

We cannot completely cut fat from our diet, we need fat for hormone production but it should be healthy fat, less in LDL, VLDL and more in HDL.

4. Complex carbs

Instead of simple carb source(potato, white rice etc.) try to include complex carbs(brown rice, brown bread) in your diet, simple carbs spike the glucose in blood stream in a very short time where as complex carbs will make you feel satisfied and release energy over a long period.

5. More fiber

Include more salad and fruits in your diet which are free from refined sugar and will help you with smooth bowel movement.

6. Reduce liquid calorie

Liquid calorie such as cold drinks and other sugary drinks carries lots of calories so we need to avoid taking these drinks.

7. Include Cardio

Try to include early morning cardio session that will help you to burn more fat, also u can try high intensity workouts.

8. Water

To lose more fat, you need to drink more water. Normally, we need to drink water according to our weight. For example you are 80 kg divide your weight by 8 and that’s the no. of glass water you need. Scientifically it is proven that at molecular level, water molecules combine with fat molecules and dissolves it and that is how drinking water is beneficial in losing weight.

9. Avoid junk food

Avoid fast food and try to eat clean food. For example instead of fried food, oily food use raw food.

10. Sleep

Most people take this step as granted, but the truth is that you need at least 8 hrs sleep for your body to cut your fat. So take a note from here and fix a proper sleeping time. Do not disturb your sleep cycle. Doing so will hamper your weight loss process.

Please follow these tips for at least 2-3 months and you definitely will get good results.

Sample Diet Plan for Hypothyroid Patient (Weight Loss Programme)

So we were discussing about thyroid and how imbalance of thyroid hormone affects our health in a big way.

As I promised in my previous post that I will share with you a sample diet plan for weight loss if you are suffering from hypothyroidism.

I already explained you in detail the role of thyroid hormone and how hypothyroidism is a obstacle in losing weight by slowing down your metabolic rate.

Before I give you a sample diet plan, I want to share a story of one of my clients name Mehak.

She approached me for weight loss programme and told me how hypothyroidism making her life hell. She told me that her trainer gave me a diet plan and she shared it with me.

After calculating the macros of her trainers diet plan I told her that her diet plan is full of irregularities.

So after analyzing her condition we started working on her diet and exercise routine.

By profession she was a nurse so she has no fix time table as she has to do some night duty in hospital ward.

But she tried her best and kept on following the diet but the main problem was with her exercise routine.

I suggested her to include bit of weight training along with cardio, but she was only concerned about cardio.

So after 15 days of proper routine we ended up loosing 2.7 kg only.

After explaining her about weight training and how that can be beneficial for her, she took my advice and started weight training along with cardio.

So in this way we ended up losing 17 kg in 2 and half month. So my point of sharing this story with you was simple I can learn two things from this story.

  • If you are motivated enough and your diet is on point and you are persistent in training, nothing is impossible for you.
  • And second thing is weight training is the key in hypothyroidism along with diet and cardio.

I already explained you do’s and don’ts in hypothyroidism, if you miss that you can refer to my previous post.

So without further due lets directly jump on to diet plan: