Weight Management
Sustainable weight loss, weight gain, and maintenance support without crash diets.
Who this is for
This may be relevant if you are dealing with…
- Repeated weight loss and regain
- Post-delivery weight concerns
- Pediatric weight concerns
- Emotional eating or cravings
- Low energy and inconsistent routines
- Need structure without extreme restriction
How nutrition can help
Nutrition cannot replace medical care, but it can help with:
- Set a realistic rate of change
- Improve meal structure and satiety
- Protect protein and micronutrients
- Build movement and sleep habits into the plan
- Reduce guilt-driven dieting
Start here
Articles and guides Pooja recommends for this area.
Intermittent Fasting — a balanced guide
A practical overview of intermittent fasting — what the patterns are, who should be cautious, how to try it safely, and what to read next on the topics it touches.
Read more →
Non Exercise Activity Thermogenesis
Understand NEAT, or non-exercise activity thermogenesis, and how more everyday movement can support health between workouts.
Read more →
Why You Can't Stop Eating When You're Not Hungry (And How to Break the Cycle)
The gut-brain, hormone, and habit loops behind emotional eating — and five evidence-based strategies to break the cycle.
Read more →
Mindful Eating: Harmonizing Health and Productivity for Working Women
A practical case for mindful eating as a productivity practice for working women — with research-backed benefits and an easy place to start.
Read more →
Conquering Lethargy: Strategies to Recharge Your Life
Practical strategies for dealing with low energy and lethargy, plus when persistent fatigue should be taken more seriously.
Read more →Useful tools and terms
BMI Calculator
Adult BMI with WHO Standard and WHO Asian cutoffs; child / teen percentiles.
Open tool →Daily Calorie Needs
BMR + TDEE estimate with NIN-DGI 2024 reference for Indian adults.
Open tool →Ideal Body Weight
Hamwi, Devine, Robinson, Miller plus a BMI-based healthy range.
Open tool →From the glossary
What working with Pooja looks like
Pooja is a Registered Dietitian in private practice, focused on practical, sustainable nutrition for everyday life. Online consultations, available across India and internationally.
A consultation is a personalised review of your history, labs, current eating pattern, and goals — followed by a written plan you can take away. Plans are designed to fit Indian kitchens and real schedules rather than abstract calorie targets.
Looking for weight change that survives real life?
Work with Pooja on a plan built around your schedule, food preferences, and health history.