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Mindfulness and wholesome nutrition helps achieve sustainable and healthy weight loss


Name: Siddharth Ray Age: 34 Gender: Male BMI: 32.2 kg/m

Case History: Siddharth Ray, a 34-year-old creative director, was struggling to lose weight. Despite trying various fitness and diet plans, his weight would always bounce back after any deviation. When his weight reached 101 kgs, he committed to consistent workouts (4 days/week) for 6 months but was surprised to find that he did not lose any weight despite following intermittent fasting from 12 noon to PM. He was worried about his health and wanted to pursue a holistic and sustainable weight loss regimen to help him lose and sustain his weight loss.

Analysis by the best weight loss nutritionist, Hyderabad, India: After analysing his blood reports, he discovered he has hyperplastic obesity, signs of fatty liver and increased creatinine levels. This was likely due to his low basal metabolic rate, which has been caused by intermittent fasting.

Approach by best weight loss nutritionist/ dietician: During our initial conversation, we learned that he had been practising intermittent fasting and exercising regularly but was seeing little progress in weight loss. On analysing his food diary, we discovered that his feasting period was between 12 noon and 8 PM, which didn't need to be fixed for his body. Also, although the protein intake was adequate, the protein distribution throughout the day was uneven, and his meal times needed to be corrected. We helped him understand the importance of establishing fasting and feasting periods, meal and workout timing. We used intermittent fasting but changed his meal timings to 10 AM to 7 PM. He was apprehensive about these timings as he used to work late hours due to the nature of his work. We also explained to him that weight loss happens in phases, needing diverse strategies for each stage of life. We began by distributing his protein intake more evenly and ensuring adequate protein to suit his physical activity regimen. We gave him sufficient "less cooked vegetables" to ensure alkalinity and reduce his creatinine levels. Realistic lifestyle changes were implemented to ensure the individual could adjust effortlessly to balance social engagements and health and weight loss goals. Achieving mindful eating is a gradual process that has to be accomplished over time. There were instances when he gained weight after indulging in sweets just over a weekend. Still, by providing guidance and sustainable psychological practices, he managed to attend a four-day wedding event and several travels, indulging freely yet staying positive and mindful that he didn't gain any weight.

Results: By consistently following the program, his strength, stamina, and energy levels have improved. Additionally, there has been a significant improvement in his creatinine and liver parameters as well. Not only did he lose more than 15 kgs, but he also learned the mantra of sustainability - mindful eating.

Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organisation for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email or Mobile+919381525943

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