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Hi myself aditi i m not able to maintain a healthy weight i used overeat with some sweet stuff and gain weight rapidly after that. I m not able to eat mindfully.
4 years back i loose some weight but after a year i again started gaining.
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Hello there,
Constant weight gain can happen when there is no proper plan. A healthy weight can be achieved with right nutrition counselling, lifestyle change and good food.
A good diet plan includes every food and still keep you healthy at a recommended weight.
For proper diet plan and lifestyle change treatment consult via practo
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As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best
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Maintaining healthy weight can be challenging for many people. It’s important to reflect on what helped you lose weight earlier, as restrictive or unsustainable changes often lead to cravings and eventual weight gain.
You can try to include the following things in your daily routine to maintain a healthy weight:
- Try having small and frequent meals throughout the day
- Include protein in all 3 main meals of the day.
- Include more of whole grains, lean proteins, healthy fats, and fiber-rich vegetables to stabilize blood sugar and reduce sweet cravings.
- Start eating midfully by avoiding any distraction while eating, chewing slowly and listening to your hunger cues.
- Practicing 30-45 mins of regular physical activity such as walking, yoga, or strength training will not only help in losing weight but will also help regulate your mood and appetite.
- Losing weight is not just about the difference you see on the weighing scale, but it is about the difference you make in your dietary habits and lifestyle routine.
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Do connect for a customised detailed plan to help you achieve your health goal based on your preference and lifestyle.
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Good evening,
Kindly contact personally for a customized diet plan
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Please ask me directly for personalized diet plan.
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Hello Aditi
That’s very very common- and good news is, it can be fixed with the right approach
Sweet cravings often happen because - when you eat lot of sugar , your blood sugar spikes, then crashes , triggering hunger again
Emotional/ stress eating: sweets gives quick comfort
Nutrient imbalances:
Low protein and fiber makes you feel less full
Sleep issues or hormonal imbalances- less sleep -more hunger hormones
1. Balanced meals to reduce cravings
2. Handle sweet cravings smartly : fruit , dark chocolate small piece , dates
3. Don’t skip meals - low blood sugar triggers cravings
4. Drink water or herbal teas when you get a cravings
Regular physical activity-walking + 2-3 days strength training improve metabolism and appetite control
Sleep : 7-8 hours poor sleep -more cravings
Stress reduction: yoga, breathing, journaling-helps avoid emotional eating.
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Eat a well balanced meal and make sure you do atleast 30mins walk everyday..Eat 2 fruits a day and start with a bowl of salad before lunch and dinner..
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Hi Aditi
I work with many clients like you. Please read my blog on mindful eating.
If you are interested book a free 15 minute call through my website
https://www.pragmaticnutritionist.com/
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Hello Aditi,
First of all, thank you for sharing your honest concern with me — it shows you are already motivated to take charge of your health. Many people face the same struggle you described: losing weight once, regaining it, and then getting caught in cycles of overeating or craving sweets. This is not your fault; it’s a combination of body metabolism, hunger hormones, and emotional triggers that often push us toward such patterns.
Here’s what I want you to know:
1. Weight regain is common after initial loss because our body naturally tries to “defend” the higher weight. With the right nutrition and mindful eating practices, we can reset this response.
2. Overeating sweets often comes from fluctuating blood sugar and emotional eating. Instead of completely restricting, I guide my patients on how to include small controlled portions in a structured way — so cravings reduce naturally.
3. Mindful eating is a skill, not something that happens overnight. With my patients, I use very simple exercises that improve satiety signals and help them enjoy food without guilt.
4. You’ve already proved once that you can lose weight — that means you have the capability. Now we just need a sustainable, personalized plan that works for your body and lifestyle.
With a scientific nutrition approach, I can help you:
• Control cravings without feeling deprived
• Stabilize your weight loss in a way that does not bounce back
• Build a healthier relationship with food
• Achieve a comfortable, sustainable body weight
Aditi, your journey does not end with weight loss — it begins with building a healthy lifestyle where food gives you energy, confidence, and joy rather than stress.
Whenever you feel ready, I’ll be glad to guide you step by step with a personalized plan — not just a diet chart, but a complete roadmap for long-term success.
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Hii u will have to have a good lifestyle modifications. For that dietplans are needed to be adapted to as per your need and taste . Once u adapt a good meal plan you will not only loose weight but also be ble to maintain for future also . We can start a dietplan if you wish to
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Consult on app personally regarding same
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
Weight loss and fat loss these are two different parameters. So you need to figure out first the reduction ratio. If you go for a kcal deficit diet in that case you can reduce your initial weight that is just water weight but it looks like the fat loss. That weight actually bounces Back. So it’s always better to go for a constitution base diet not a random diet. Likewise you might have seen people who eats a lot but still very slim and skinny on the contrary there are people who thinks thousand times before having even a single apple but tends to put on weight. Our constitution is responsible for our weight loss/gain and other different medical disorder. Better to check it first and go accordingly
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please check whole blood profile to help you better
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening pls connect through practo app directly.
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