Secrets of women who have successfully turned around their health and wellness


Meena Malhotra, MD Board Certified obesity medicine physician, specializing in weight


ABOM: American Board of Obesity Medicine

ABIM: American Board of Internal Medicine

Medical Director, Heal n Cure Medical Wellness

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Does this describe you?

As women, we accept the responsibility for the health and nutrition of our families. We

are always engaged, playing the anchor role of mom, wife and sometimes daughter.

Then comes the job, and its additional responsibilities. And our me-time shrinks. As a

working mom with two school going kids, I go through the same challenges every day.

What usually happens next –

We search for help online and find new recommendations every time, promising to

make us ‘super efficient.’ Gradually, our health suffers, and this begins to affect the rest of the family.

Patients who approach us have looked at solutions, newest diet trends or fads, and the

latest gadgets to squeeze the maximum out of their stretched lives. They get caught in

this game of trying everything until the next fad pops up, promising even better results.

This see-saw weight loss and gain saps their mental and physical strength. As they

become less effective and feel lost while trying to lose weight, it manifests as metabolic-

syndrome(pre-diabetes), obesity, hypertension and type 2 diabetes. Some women even

develop PCOS (making it harder for them to start a family when they want to) and heart

disease, the #1 killer of women.

Fortunately, many women are able to break this pattern. As a Board Certified Physician

specializing in medical wellness and obesity medicine, I have cared for, observed and

coached women to achieve optimal health. Here are their secrets:

8 Proven secrets to turn around your health and Wellness

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1. They know the importance of me-time

These women understand that their health is key to the health of the family. Just like the

airlines tell us to put our oxygen mask on first before our children; Women need to take

care of themselves first, as they guide their family’s nutrition and healthcare needs. It is

their first step on the path to wellness.

2. They have hope and positive attitude

They know it is possible to reverse the medical risks and symptoms

of gain wellness. They have seen examples of others who have

taken control of their healthcare journey and achieved the outcomes,

including reversal of symptoms and risks of obesity, type 2 diabetes,

cardiovascular disease.

3. They learn to keep it simple and focus on the basics

Want the next fad – it is coming your way next week. Try searching

for “Low fat”, “High Fat”, “Low carb”, “High carb”, “High protein”, “Vegan”, “Low Salt”,

“Meat based” + “diet plans” on Google. There is plenty of information and even research

backing each kind of diet plan. Try the same search next week and you will get newer

results and latest fads. But they know that the basics about nutrition are simple and


4. They focus on improving Body Composition and not Weight Loss

Drop the fat, keep the muscle – the good component of body weight. Starving leads to

starvation mode, poorer body composition, drop in muscle mass, usually resulting in

anxiety, binge eating and depression. Instead – they focus on tracking your body

composition through physical activity and balanced nutrition.

5. They go for Balanced nutrition rather than go on a Diet

Being hungry by counting calories is what leads to binge eating when the dam breaks

as the resolve weakens. This is a common problem with programs focused on calorie

counting, and using weight loss rather than proper body composition as a measure of

success. Here is the secret of balanced nutrition for long-term success:

1. Consume good proteins, including legumes and hormone free animal


2. Eat good fats, such as nuts, seeds, avocado and olive oil, as well as veggies

and complex carbs, including whole grain, fruits, and starchy vegetables.

The proportion of complex carbs should be increased as you begin to reach

your optimal body composition.

6. They understand that even simple physical activity helps

Taking a brisk walk, using stairs instead of the escalator, yoga exercises, they all count.

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7. They are grateful

Well, sometimes focusing on the green grass on your side of the fence helps by evoking

feelings of peace and joy. Free endorphins isn’t a bad thing 🙂

8. They feel empowered and trust themselves

They are practical; they have had a role model. A colleague, friend, mother or a sister

who has done this successfully practicing these simple steps. This trust factor

empowers them to make the proper choices and stick to their chosen path to wellness.

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Let us make this Commitment

As we help our families navigate the healthcare challenges, let us start by focusing on

our own wellness; that will propagate to wellness in the family, community, and the

country. We are grateful to our patients and we are committed to keep teaching these

secrets to health and wellness.

Apply these secrets today! And discuss them with your medical provider to help you

recover from all these medical conditions.

#stateofwomen #unitedstateofwomen #obesitymedicine #diabetes #weightloss #obesity

#healncure #whitehouse