Weight management
Lose weight without giving up rice, roti or your own kitchen
Losing weight can feel impossible when life is busy, or when you have already tried several diets and workout plans and seen nothing hold. If that is where you are, you are not unusual — and the problem is usually the plan, not you.
Sound familiar?
- No time to cook separately or fit exercise into the day
- Confusion about which diet to follow — every source says something different
- Weight that moves for three weeks and then stops
- Constant cravings, or feeling hungry all the time
- Starting well and losing the routine by the second month
With the right guidance, weight loss is straightforward. It is staying on it that needs a plan you can live with.
Dt. Rupali SinghWhy most diets stop working
Almost every plan that fails does so for the same reason: it asked you to eat food you do not normally eat, cook separately from your family, or cut out something you enjoy indefinitely. That works for a few weeks. It does not survive a wedding season, a work deadline or a child falling ill.
A plan that lasts is built the other way round — from the meals your kitchen already cooks, adjusted in portion, timing and balance until the numbers move.
What I actually change
- Protein at every meal. Most Indian plates are heavy on carbohydrate and light on protein. Fixing that ratio does more for hunger than cutting calories does.
- Meal timing. Long gaps followed by one large evening meal is the single most common pattern I see, and one of the easiest to correct.
- Portion, not prohibition. Rice and roti stay. What changes is how much, when, and what sits beside them on the plate.
- Movement you will repeat. Thirty minutes of walking you actually do beats a gym plan you abandon.
What the reports tell us
Weight is one number among several. Before we start I look at thyroid function, fasting sugar and HbA1c where relevant, lipid profile, vitamin D and B12, and haemoglobin. An underactive thyroid or insulin resistance changes the plan completely, and neither is visible on a weighing scale.
If you do not have recent reports, that is fine — we start without them and test only what is worth testing.
Who this suits
Working professionals who eat out several times a week. Women whose weight changed after a pregnancy or with PCOS. Anyone whose doctor has mentioned pre-diabetes, fatty liver or blood pressure. Families who want one plan that works for a shared kitchen.
Weight loss consultations in Patna and online
Consultations run online across India, and as home visits in selected areas of Patna by prior appointment. Both formats include the same plan, the same report review and the same weekly follow-up — the only difference is whether we meet on a call or at your dining table.
How I work
I tailor the plan to your body, your habits and your goals rather than handing over a printed chart. That means knowing your work hours, who cooks at home, what you genuinely dislike, and what your budget will carry. Sixteen years and more than 10,000 patients have taught me that a slightly imperfect plan you follow beats a perfect one you abandon.
What happens next
- 1Book a free 15-minute callTell me what is going on. Nothing to prepare.
- 2I read your reportsThyroid, sugar, lipid or vitamin panels, if you have them.
- 3Your plan, on your foodBuilt from what your kitchen already cooks.
- 4Weekly follow-upWe adjust as your body and your routine change.
This page is general information, not personal medical advice. Please speak to your doctor before changing treatment, medication or a therapeutic diet.