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You can lose 13kgs in 2.5 months & sustain it by learning to eat meals mindfully.


Name: Govind

Gender: Male

Age: 38

Profession: Sales Executive

Obesity grade 3

Case History: Govind, a sales executive, used to do serial dieting. He practised restrictive, calorie deficit and deprived diets, which he would follow for 3 to 4 months. He would lose weight and thereafter gain it all back as he would go overboard with food due to deprivation. Initially, he lost some weight because of his willpower and deprivation, which did not come out well. He used to lose and gain weight in a yo-yo manner constantly with his restrictive and incorrect way of dieting. He sought a sustainable and nourishing plan without any restrictions and deprivations.

Approach by the best weight loss nutritionist/dietician, Hyderabad, India:

By analysing his dietary recall, we saw that he ate very fast and did not take time to chew. He ate his meals unconsciously and distractedly, which did not make him realise his correct portion size. He often would watch videos on his phone, speak to people while eating, and finish his entire meal in about 5 minutes. At breakfast, he usually ate quick-digesting soft foods such as daal rice, curd rice, and sambar rice for lunch, idlis, and dosa, which led to chewing one to two times and then swallowing his food. This led to short-term feelings of fullness while consuming the meal but would be followed by intense hunger 1.5 - 2 hours after the meal. He would control the hunger pangs through willpower. We taught him that chewing food and being present while eating for overweight and obese people is a very important element that creates satiety. We also educated him on the importance of chewing for improved gut-brain connection. Generally, the brain requires between 15 – 20 minutes to register the satiety of the meal. Therefore we designed a food program that included the quick digesting meal that he liked, adequate salad, and a protein portion that naturally required him to finish his meal in 15 minutes. We designed a meal plan suitable for his body type and health goals. We provided him with vitamin-rich complex carbs foods to support his gut health and fibre needs. His micronutrient needs were met with lots of vegetables, nuts and seeds. We also gave him protein shakes, yoghurt, paneer, and sprouts to meet his protein demands in his weight loss journey. Vegetables were included in the form of sautéed green leafy vegetables, salads, and curry. Green rotis and brown rice were included in his diet to maintain his insulin levels and metabolism. Meal timings, portion size, chewing methods, eating with mindfulness and with the presence of all five senses were taught to him throughout his journey with Deepika Chalasani. Constant support and guidance were provided too.


With our support, he lost a total of 13kgs. He lost 6kgs in the first 3 weeks, and the remaining 9kgs were lost in another 8 weeks. His energy levels increased, and washroom cycles got better. He learnt to eat better consciously. He no longer eats distractedly and chews well. He achieved sustainable weight loss by making minimal changes in his dietary and lifestyle pattern. He learnt to enjoy all his pleasure foods, and healthy eating became his way of life.

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, the best nutritionist in Hyderabad for weight loss and online dietician, can be contacted via email at or at +919381525943.

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