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
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
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,
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.
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.
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